Can Vitamins Help Brain Health?
Throughout life, your brain is constantly forming new connections and repairing damaged ones. Vitamins, minerals, and other nutrients, often referred to as nutraceuticals, play a crucial role in supporting this process.
However, many people don’t get enough of the essential vitamins and minerals that are vital for brain health. You might be deficient in a particular vitamin or mineral without even knowing it, which can lead to low energy, brain fog, and memory issues. The stress of modern life can also deplete the vitamins and minerals you do consume.
To maintain a healthy brain, it’s essential to have these important nutrients. While vitamins and minerals might not make you smarter, they can support brain health, especially if you’re deficient in any of them.
The Best Vitamins & Minerals to Support Brain Health
All nutrients contribute to overall health, but some are particularly beneficial for the brain. A healthy diet can provide most of these nutrients, but many people don’t eat an ideal diet rich in diverse fruits, vegetables, grains, and healthy oils. If your diet is lacking, supplements can be important.
B Vitamins
All eight B vitamins are crucial for brain cell function and work best together. Since B vitamins are water-soluble, your body uses them immediately and doesn’t store them, excreting any excess.
B vitamins help produce key neurotransmitters like serotonin, dopamine, and GABA, which are molecules that send messages throughout your brain and body. While B-1 (thiamine), B-2 (riboflavin), and B-6 (pyridoxine) are important for brain health, the most significant B vitamins for brain health are:
Vitamin B12 (Cobalamin)
Without enough B12, your brain lacks the fuel it needs. Although your brain is only about two percent of your body weight, it uses 20 percent of your body’s energy, and B12 is crucial for energy metabolism.
B12 also helps remove toxins from the brain, specifically homocysteine, an amino acid linked to brain shrinkage and other health issues. A diet high in meat can raise homocysteine levels, which can damage delicate blood vessels in the brain and increase the risk of blood clots. A plant-based diet generally helps reduce clotting and inflammation in blood vessels.
Despite its importance, about 40 percent of the U.S. population has low B12 levels, which can lead to mental and emotional changes like memory loss and brain fog.
Best sources: You can only get vitamin B12 from meat and dairy, although some probiotic bacteria produce it. Vegetarians, vegans, older adults, and those with conditions that prevent B12 absorption should take a supplement.
Vitamin B-9 (Folate)
Folate is the natural form of B-9 found in foods, while folic acid is the synthetic version. B-9 is essential for producing neurotransmitters in the brain.
A deficiency in folate can lead to neurological disorders and cognitive impairments, affecting both developing fetuses and adults. Low levels of folate or folic acid are linked to elevated homocysteine levels and Alzheimer’s disease. It can be challenging to get enough B-9 from food alone.
Best sources: Green leafy vegetables, beans, asparagus, beets, and citrus fruits are rich in B-9.
Antioxidant Vitamins
Your brain requires a lot of energy to function and is susceptible to oxidative stress, which occurs when free radicals damage cells. Free radicals are naturally generated but increase with exposure to toxins and stress.
Vitamins E, C, and D are essential antioxidants that counteract the effects of cell-damaging free radicals.
Vitamin E
Vitamin E is highly effective at neutralizing free radicals. It supports the brain’s ability to adapt and form new connections and boosts the immune system.
People with diets rich in vitamin E may be less likely to develop dementia, and it may slow the progression of Alzheimer’s disease. However, 90 percent of Americans don’t meet the estimated average requirement for vitamin E.
Best sources: Hazelnuts, green leafy vegetables, asparagus, avocados, olives, spinach, and sunflower seeds are excellent sources of vitamin E.
Vitamin C
Vitamin C is a powerful antioxidant. Low levels of vitamin C are linked to depression.
Vitamin C helps convert dopamine to norepinephrine, which affects focus, interest, intelligence, and mood. While vitamin C deficiency is rare, smokers and those who consume more meat than plant foods might not get enough.
Best sources: Citrus fruits, tomatoes, broccoli, bell peppers, leafy greens, and berries, especially strawberries, raspberries, and cranberries, are rich in vitamin C.
Vitamin D
Vitamin D is a fat-soluble vitamin crucial for brain health and function. It supports a healthy mood and protects against cognitive decline.
The importance of vitamin D is evident in seasonal affective disorder (SAD), where people experience mood changes during months with low sunlight due to reduced vitamin D production.
Best sources: Your skin produces vitamin D from sun exposure, but you may need more during certain times of the year. Shiitake and button mushrooms can help boost your intake. Vegetarians and vegans may need a supplement as most sources of vitamin D are not plant-based.
Minerals
Dietary minerals are chemical elements essential for bodily functions. The following minerals are particularly important for the brain:
Iron
Iron helps regulate the central nervous system, including the brain, and is used in metabolic processes involving thought and behavior.
Iron deficiency is common, especially among women of child-bearing age, pregnant women, vegetarians, and vegans. Low iron levels can cause brain fog and even psychiatric symptoms.
Best sources: Iron-rich plant-based foods include legumes like white beans, lentils, and kidney beans, as well as oats and spinach. Sesame seeds and cashews are also high in iron.
Lithium
Lithium is a trace mineral that shows promise as a “brain booster.” Lithium orotate, a combination of lithium and orotic acid, is particularly effective.
Lithium orotate may increase brain gray matter and stimulate new brain cell growth, which is otherwise mainly achieved through exercise. It can significantly enhance mood, memory, and cognitive function.
Best sources: Lithium is found in low levels in many foods, including lentils, garbanzo beans, mushrooms, cauliflower, brown rice, and coffee.
Nutraceuticals
Though not vitamins, nutraceuticals play a significant role in cognitive function. Nootropics are nutraceuticals that enhance brain health.
Omega-3 Fatty Acids
Omega-3s are essential for neuron structure and function. They also help reduce beta-amyloid proteins in the brain, which are linked to Alzheimer’s disease and other neurodegenerative conditions.
There are three main types of omega-3s: ALA, EPA, and DHA. ALA must be obtained from food or supplements, while the body can produce DHA and EPA.
Best sources: Olive oil, flax seeds, chia seeds, algae oil, walnuts, and kiwi fruit are rich in omega-3s. Algae oil is one of the few plant sources of EPA and DHA.
Probiotics
Probiotics are beneficial microbes that support digestive health. Healthy gut bacteria are crucial for the gut-brain axis, the two-way communication between your gut and brain.
Your gut produces up to 90 percent of the body’s serotonin, so maintaining a healthy gut is essential for a happy and healthy mind.
Best sources: Fermented foods like sauerkraut, kombucha, and coconut milk yogurt are rich in probiotics.
Tips on Boosting Brain Function
What you do to keep your heart and body healthy also benefits your brain. Combining healthy lifestyle practices is more effective than any single action alone.
Eat a plant-based diet rich in vegetables, fruits, gluten-free grains, and healthy oils. Avoid excessive sugar, which can harm the brain. Exercise regularly to promote brain cell growth. Try nootropic herbs like Rhodiola rosea and ginseng. Engage in brain exercises like puzzles, reading, or new hobbies.
Points to Remember
Several vitamins, minerals, and nutraceuticals support brain health, including memory, learning, concentration, and maintaining a clear, active mind. No single nutrient is a “brain vitamin,” and taking more vitamins won’t necessarily boost mental powers. However, many people have low levels or deficiencies, and in those cases, supplementation or eating more vitamin-rich foods can help.
