We tend to take our brain for granted. Have you ever thought about all the things our brain does? Cooking, appreciating music, reading your favourite novel, feeling the sun on your skin, laughing at a joke, running around with your kids, and much more - It’s all made possible by your brain! Today we’re going to focus on the most important nutrients to optimize your brain health, and where you can find them.
Vitamin B12 plays multiple roles in the brain and nervous system. It aids in the production of myelin, the protective layer around nerves. Myelin is like the plastic coating around electrical wires in your home. It’s a cofactor for methylation which is involved in gene expression, meaning it turns genes on and off. It’s even a cofactor in the metabolism of neurotransmitters such as serotonin, dopamine, GABA (gamma-aminobutyric acid) and melatonin.
Where to find it: Liver and other organ meats, red meat, and shellfish. Vitamin B12 doesn’t occur naturally in plant based foods but it can be found in fortified foods and supplements.
DHA (docosahexaenoic acid) is an omega 3 fatty acid that’s crucial for brain cell function. Brain cell membranes are more fluid when they have enough DHA so nutrients can more easily enter the cells. It also supports the structure of the brain, makes it easier to release neurotransmitters, and improves memory by enhancing communication between neurons.
Where to find it: Cold water fatty fish such as sardines, mackerel and wild salmon, as well as shellfish. While plant based omega 3 rich oils such as flax or hemp can be converted to DHA in the body, the process is inefficient. Algae is the only plant based source of direct DHA.
Folate is another nutrient involved in methylation, lowering homocysteine and inflammation which are both involved in degenerative brain disorders such as Alzheimer’s.
Where to find it: Dark leafy vegetables like kale and spinach, chicken liver, and lentils. If you decide to add this as a supplement, make sure it’s folate and not folic acid (the synthetic form).
Vitamin B6 is another nutrient involved in methylation. Just like vitamin B12, it plays a crucial role in gene expression. It’s an important nutrient for regulating mood and making hemoglobin (which carries oxygen to the brain).
Where to find it: Fish, chicken, sunflower seeds, and avocados.
One of choline’s main roles is helping in the production of the neurotransmitter acetylcholine, which is involved in mental focus and learning.
Where to find it: Egg yolks, liver, and peanuts.
Iron is crucial to brain function. It’s used in hemoglobin to deliver oxygen to the brain.
Where to find it: Heme based iron is the most absorbable and is found in organ meats, red meat, and shellfish like oysters. Non-heme iron is found in plant based sources like legumes, fortified grains, and green vegetables. You can help absorption by pairing vegetarian sources with vitamin C rich foods.
Vitamin D is important for cognitive function as we age. It protects neurons and reduces inflammation. Vitamin D deficiencies have been associated with multiple sclerosis, Parkinson’s disease, autism and dementia.
Where to find it: Fish eggs (roe) are an excellent food source, but you’re not likely to have them at home! In the summer months, we recommend full body skin exposure (as much as you can bare) to the sun for 10-15 minutes a day without sunscreen. In the winter months, vitamin D supplementation is a necessity to avoid a deficiency.
You can get many of the nutrients needed to support brain function in whole food form from the grocery store. Our broad spectrum micronutrient supplement Truehope EMP is the final addition. With it’s carefully balanced 36 vitamins and minerals, it delivers results far beyond other multi-vitamins.
We want to provide nothing but the highest quality information and advice for our followers to improve their health, which is why at Truehope Canada, we're happy to say our writer is a Certified Life Coach and Registered Holistic Nutritionist.