Brain health refers to how the brain functions across cognitive, sensory, social-emotional, behavioural and other domains. Please see our other entries on memory, brain fog, concentration and cognition.
Good brain health can allow a person to realise their full potential at any point in life – and this should be irrespective of the presence or absence of brain-related disorders.
Brain health can be affected by age-related changes in the brain, injuries such as stroke or traumatic brain injury, mood disorders such as depression, substance use disorder or addiction, and diseases such as Alzheimer's disease[i][ii].
Ultimately, fuelling your body with the right nutrients will help you feel better, sleep better, and have the energy that you need to manage your mental health and everyday challenges[iii][iv]. In many people with poor mental health, essential vitamin, mineral and omega-3 fatty acid deficiencies are commonly seen, and poor nutrition may lead to many other conditions which can affect the brain[v][vi].
As is the same with many other systems in the body, supplemental advice regarding the brain and central nervous system may not always be a one-size-fits all. Often, there are many factors such as age, gender and health status which may make one person’s requirements differ from the next person[vii][viii]. For the best nutritional advice tailored to your needs specifically, it is a good idea to attend a nutritional therapy consultation.
That said, there are a lot of well-known nutrients to support various aspects of brain health, so let’s explore our favourites:
Viridian Brain support: is a multivitamin with many other added brain loving nutrients and herbal extracts such as Brahmi and includes iodine, iron and zinc which all contribute to normal cognitive function[xi][xii][xiii][xiv]. Try also: Viridian Brahmi.
Terranova Ginkgo Leaf 500mg – Organic/ A Vogel Ginkgo Biloba Drops: Numerous scientific studies have highlighted health-promoting properties of ginkgo, it is thought to promote good brain health through maintaining healthy microcirculation, supporting cerebrovascular health, and providing significant antioxidant protection[xvii].
Living Nutrition Organic Fermented Wisdom: 'Wisdom' is a practitioner-formulated, bioactive combination of herbs including holy basil, gotu kola, matcha tea and lion’s mane, to support mental health, balance and wellbeing[xviii][xix].
Viridian Organic Peak Focus: Featuring lemon balm extract to help maintain good cognitive function along with sage extract to help maintain optimal mental well-being, including concentration, attention, and memory[xx][xxi].
Bare Biology Mindful Fish Oil: Omega-3 is important for our brain throughout life, from early cognitive development and learning to memory in older adults. Brain cells with high levels of omega-3 in their membranes are thought to be better at communicating with other cells, an important process for brain function[xxii].
Ancient & Brave Inspired Collagyn for Brain: Formulated with collagen specific amino acids, nutrients and botanical extracts containing flavanols and polyphenols, to help support normal collagen formation, balanced mood and cognitive function[xxiii]. It also serves as a delicious Ayurvedic inspired golden blend of warming spices with gently restorative adaptogenic ashwagandha for stress resilience[xxiv].
Phyto Nectars ‘I am Focused’: is a spiced chocolate nectar to support cognitive function with phytonutrients, mushrooms and added zinc. The powerful ingredients include cordyceps, maitake, ashwagandha, cocoa and ginseng[xxv][xxvi].
Omega-3: Include fatty fish (such as salmon, mackerel, and sardines) or plant-based sources (like flaxseeds, chia seeds, and walnuts) in your diet - Omega-3 fatty acids support healthy brain function and may reduce the risk of cognitive decline[xxviii].
Antioxidants: Include a variety of fruits and vegetables in your diet, particularly those rich in antioxidants. Colourful fruit and veg contains a lot of antioxidant benefits - Berries (such as blueberries, strawberries, and blackberries), dark leafy greens (like spinach and kale), and colourful vegetables (such as broccoli, bell peppers, and sweet potatoes) are excellent choices[xxix].
Slow-release carbs: Opt for grains like brown rice, quinoa and oats. They provide a steady supply of energy to the brain and contain nutrients like fibre, vitamins, and minerals. Use these to replace ‘white’ carbs, like white pasta, white rice, white bread[xxx][xxxi]. This will benefit the blood sugar levels in your body. You can read more about blood sugar balance here.
Healthy fats: Incorporate healthy fats into your diet, such as avocados, olive oil, and nuts (like almonds, walnuts, and pistachios). These fats support brain health and help maintain good blood flow[xxxii].
Hydration: Drink an adequate amount of water throughout the day. Dehydration can affect cognitive function, so it's important to stay hydrated for optimal brain performance[xxxiii].
Alcohol: If you drink alcohol, do so in moderation. Excessive alcohol consumption can have detrimental effects on the brain, so it's best to be mindful to only intake moderate levels[xxxiv].
Be more mindful: Regular meditation or mindfulness practice can help reduce the risk of worsening vascular health caused by anxiety and stress[xxxv].
Sleep tight: Poor sleep is associated with worsening health and vascular risk factors. Quality sleep is essential for brain health and physical health[xxxvi].
Use your brain: Remaining cognitively active through social activities can help slow down memory loss and associated depression with ageing[xxxvii].
Watch your blood pressure: Regularly check your blood pressure and be vigilant for signs of increasing blood pressure, as it is an important risk factor [xxxviii].
Move more and build muscle: Aim for at least 150 minutes of aerobic exercise per week to improve physical and brain health. Combine aerobic exercise with strength training at least twice a week to improve heart health and likely enhance brain health[xxxix].
Complete Gastrointestinal and Microbiome Test: The gut and the brain are connected through various pathways, including the nervous system, immune system, and hormonal signalling. The gut microbiome plays a crucial role in regulating these communication pathways. Imbalances or disruptions in the gut microbiome, known as dysbiosis, may contribute to inflammation, neurotransmitter imbalances, and other factors that can affect brain health. A microbiome test can provide insights into the composition and diversity of your gut microbiome and the health of your gut[xl].
Adrenal Stress Index: The Adrenal Stress Index (ASI) is a test that measures adrenal gland functioning and evaluates the body's response to stress. It assesses cortisol levels at different times of the day, providing insights into stress response patterns. The ASI helps identify adrenal imbalances impacting energy levels, sleep quality, mood, and overall health. Results guide personalised readings for adrenal health and stress management but should be interpreted by a healthcare professional[xli].
[i] Wang Y, Pan Y, Li H. What is brain health and why is it important? BMJ. 2020 Oct 9;371:m3683.
[ii] Peters R. Ageing and the brain. Postgrad Med J. 2006 Feb;82(964):84-8. doi: 10.1136/pgmj.2005.036665. PMID: 16461469; PMCID: PMC2596698.
[iii] Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S. Effects of Diet on Sleep: A Narrative Review. Nutrients. 2020 Mar 27;12(4):936.
[iv] Pattnaik H, Mir M, Boike S, Kashyap R, Khan SA, Surani S. Nutritional Elements in Sleep. Cureus. 2022 Dec 21;14(12):e32803.
[v] Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091.
[vi] Lachance L, Ramsey D. Food, mood, and brain health: implications for the modern clinician. Mo Med. 2015 Mar-Apr;112(2):111-5. PMID: 25958655; PMCID: PMC6170050.
[vii] Zelco A, Wapeesittipan P, Joshi A. Insights into Sex and Gender Differences in Brain and Psychopathologies Using Big Data. Life (Basel). 2023 Aug 2;13(8):1676.
[viii] Owolabi, M.O., Leonardi, M., Bassetti, C. et al. Global synergistic actions to improve brain health for human development. Nat Rev Neurol 19, 371–383 (2023).
[ix] Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362.
[x] Ferreira GC, McKenna MC. L-Carnitine and Acetyl-L-carnitine Roles and Neuroprotection in Developing Brain. Neurochem Res. 2017 Jun;42(6):1661-1675.
[xi] Choi S, Hong DK, Choi BY, Suh SW. Zinc in the Brain: Friend or Foe? Int J Mol Sci. 2020 Nov 25;21(23):8941.
[xii] Chaudhari KS, Tiwari NR, Tiwari RR, Sharma RS. Neurocognitive Effect of Nootropic Drug Brahmi (Bacopa monnieri) in Alzheimer's Disease. Ann Neurosci. 2017 May;24(2):111-122.
[xiii] Ferreira A, Neves P, Gozzelino R. Multilevel Impacts of Iron in the Brain: The Cross Talk between Neurophysiological Mechanisms, Cognition, and Social Behavior. Pharmaceuticals (Basel). 2019 Aug 29;12(3):126.
[xiv] Choudhry H, Nasrullah M. Iodine consumption and cognitive performance: Confirmation of adequate consumption. Food Sci Nutr. 2018 Jun 1;6(6):1341-1351.
[xv] Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68.
[xvi] Puttarak P, Dilokthornsakul P, Saokaew S, Dhippayom T, Kongkaew C, Sruamsiri R, Chuthaputti A, Chaiyakunapruk N. Effects of Centella asiatica (L.) Urb. on cognitive function and mood related outcomes: A Systematic Review and Meta-analysis. Sci Rep. 2017 Sep 6;7(1):10646.
[xvii] Brondino N, De Silvestri A, Re S, Lanati N, Thiemann P, Verna A, Emanuele E, Politi P. A Systematic Review and Meta-Analysis of Ginkgo biloba in Neuropsychiatric Disorders: From Ancient Tradition to Modern-Day Medicine. Evid Based Complement Alternat Med. 2013;2013:915691.
[xviii] Cohen MM. Tulsi - Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):251-9.
[xix] Farhana KM, Malueka RG, Wibowo S, Gofir A. Effectiveness of Gotu Kola Extract 750 mg and 1000 mg Compared with Folic Acid 3 mg in Improving Vascular Cognitive Impairment after Stroke. Evid Based Complement Alternat Med. 2016;2016:2795915.
[xx] Lopresti AL. Salvia (Sage): A Review of its Potential Cognitive-Enhancing and Protective Effects. Drugs R D. 2017 Mar;17(1):53-64.
[xxi] Scholey A, Gibbs A, Neale C, Perry N, Ossoukhova A, Bilog V, Kras M, Scholz C, Sass M, Buchwald-Werner S. Anti-stress effects of lemon balm-containing foods. Nutrients. 2014 Oct 30;6(11):4805-21.
[xxii] DiNicolantonio JJ, O'Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020 Aug 4;12(8):2333.
[xxiii] Institute of Medicine (US) Committee on Military Nutrition Research. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Washington (DC): National Academies Press (US); 1999. 14, Amino Acid and Protein Requirements: Cognitive Performance, Stress, and Brain Function.
[xxiv] Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021 Nov 30;2021:8254344.
[xxv] Bai Y, Chen L, Chen Y, Chen X, Dong Y, Zheng S, Zhang L, Li W, Du J, Li H. A Maitake (Grifola frondosa) polysaccharide ameliorates Alzheimer's disease-like pathology and cognitive impairments by enhancing microglial amyloid-β clearance. RSC Adv. 2019 Nov 13;9(64):37127-37135.
[xxvi] Martín MA, Goya L, de Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Nutrients. 2020 Nov 30;12(12):3691.
[xxvii] Mantle D, Heaton RA, Hargreaves IP. Coenzyme Q10, Ageing and the Nervous System: An Overview. Antioxidants (Basel). 2021 Dec 21;11(1):2.
[xxviii] DiNicolantonio JJ, O'Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020 Aug 4;12(8):2333.
[xxix] Godos J, Grosso G. Dietary Antioxidants and Brain Health: Focus on Cognitive and Affective Disorders. Antioxidants (Basel). 2021 Oct 22;10(11):1659.
[xxx] Clemente-Suárez VJ, Mielgo-Ayuso J, Martín-Rodríguez A, Ramos-Campo DJ, Redondo-Flórez L, Tornero-Aguilera JF. The Burden of Carbohydrates in Health and Disease. Nutrients. 2022 Sep 15;14(18):3809.
[xxxi] Di Liegro CM, Schiera G, Proia P, Di Liegro I. Physical Activity and Brain Health. Genes (Basel). 2019 Sep 17;10(9):720.
[xxxii] Chianese R, Coccurello R, Viggiano A, Scafuro M, Fiore M, Coppola G, Operto FF, Fasano S, Laye S, Pierantoni R, Meccariello R. Impact of Dietary Fats on Brain Functions. Curr Neuropharmacol. 2018;16(7):1059-1085.
[xxxiii] Zhang J, Zhang N, Du S, He H, Xu Y, Cai H, Guo X, Ma G. The Effects of Hydration Status on Cognitive Performances among Young Adults in Hebei, China: A Randomized Controlled Trial (RCT). Int J Environ Res Public Health. 2018 Jul 12;15(7):1477.
[xxxiv] Daviet, R., Aydogan, G., Jagannathan, K. et al. Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nat Commun 13, 1175 (2022).
[xxxv] Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug;31(6):1041-56.
[xxxvi] Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017 May 19;9:151-161.
[xxxvii] Cohn-Schwartz E. Pathways From Social Activities to Cognitive Functioning: The Role of Physical Activity and Mental Health. Innov Aging. 2020 Jun 30;4(3):igaa015.
[xxxviii] Walker KA, Power MC, Gottesman RF. Defining the Relationship Between Hypertension, Cognitive Decline, and Dementia: a Review. Curr Hypertens Rep. 2017 Mar;19(3):24.
[xxxix] Gilani SRM, Feizabad AK. The effects of aerobic exercise training on mental health and self-esteem of type 2 diabetes mellitus patients. Health Psychol Res. 2019 Mar 11;7(1):6576.
[xl] Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota's effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15;7(4):987.
[xli] Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017 Jul 21;16:1057-1072.
Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.