Key Vitamins & Minerals for Brain Health

Looking after our brain is not only important for maintaining our cognitive abilities like learning and memory, but it is also crucial in regulating our mood and behaviour.

We can avoid psychiatric disorders as well as age-related mental decline such as Parkinson’s and Alzheimer’s Diseases by eating foods that provide vitamins and minerals that our brain needs to function properly.

IMPORTANT VITAMINS

The most important vitamins for the brain are B-vitamins, particularly B1 (Thiamine) and B9 (Folate).

Thiamine (B1)
Thiamine is found in large quantities in the brain and is used to create neurotransmitters such as serotonin, dopamine, and adrenaline. These play an essential role in nerve function and mood regulation. A severe lack of B1 can lead to memory problems, brain fog, and low mood.

The best sources of B1 are: fish, eggs, lentils, beans, green peas, and sunflower seeds.

Folate (B9)
Like thiamine, folate plays a crucial role in nerve function. Folate is stored in the liver, which is why if the liver is damaged by overconsumption of alcohol, the brain may lack this important vitamin, leading to cognitive decline.

The best sources of B9 are: liver, eggs, spinach, broccoli, beans, asparagus, and bananas.

As essential as B-vitamins are, they cannot be absorbed if we’re deficient in some key minerals. Mineral deficiency is nowadays common because of extensive farming that has depleted minerals in the soil.

IMPORTANT MINERALS

There are four minerals that are essential for the brain:

Calcium
Calcium is the number one essential mineral for the brain because it plays a huge role in neurotransmission and nerve excitability. Deficiency in this mineral is rare because we store large quantities of calcium in our bones. However, certain diseases like osteoporosis, some medications, and alcohol can deplete calcium levels.   

The best sources of calcium are: cheese, yoghurt, eggs, spinach, broccoli, chia seeds, lentils, and beans.

Magnesium
Calcium and magnesium need to be in ideal amounts in the body. A deficiency in either one can lead to neurological disorders. Magnesium is also crucial in converting B-vitamins into an active form that the body can use, so magnesium and vitamin B supplements should always be taken together.

The best sources of magnesium are: fish, spinach, pumpkin seeds, bananas, almonds, and avocado.

Because of soil depletion, magnesium deficiency is common, and it’s recommended to take a good magnesium supplement. There are many varieties of magnesium supplements. The most easily absorbed forms are citrate, malate, and glycinate.

The best form of magnesium for the brain is L-threonate because of its ability to cross the blood-brain barrier to effectively increase magnesium levels in the brain.

Zinc
High amounts of zinc are found in neurons located in the frontal lobe. This part of the brain plays a major role in brain functions that differentiate humans from animals, e.g. emotional expression, problem-solving, memory, and language. Zinc deficiency has been linked to cognitive and neurological disorders, including in Parkinson’s and Alzheimer’s sufferers.  

The best sources of zinc are: fish, eggs, lamb, pumpkin seeds, lentils, and chickpeas.

Iron
Iron is essential for normal brain function because of its important role in supplying oxygen to the brain as well as in the development of the myelin layer that protects nerve cells.

The best sources of iron are: liver, red meat, spinach, pumpkin seeds, lentils, and dark chocolate.

As too much iron can be toxic, you should not take an iron supplement without your doctor’s advice. Try to increase your iron intake by gradually introducing iron-rich foods into your diet.

SUMMARY

As you can see, the following foods stand out as providing most of the nutrients your brain needs: eggs, spinach, broccoli, pumpkin seeds, lentils, and fish. So make sure you include them in your diet. Go particularly for fatty fish, like sardines and salmon, because they also include high amounts of Omega-3 fatty acids that are also crucial for brain health. The recommended amount of fatty fish is twice a week at most as fish can also contain high levels of mercury because of the pollution in our oceans.