Sorting your way through the myriad supplements on sale these days can be a tricky business. From immune-supporting remedies to energy-boosting capsules, it’s hard to tell which nutrients will make a difference – let alone which formulations will offer the best results.

And the growing world of brain health supplements can be particularly confusing to navigate. With dementia rates on the rise across the world, we’re all aware of how important it is to look after our brains, but which vitamins and minerals play a role in supporting brain health?

Whether you’re in the market for a brain health supplement or just want to get more brain-friendly foods in your diet, we asked the brain health nutritionist Kirsten Brooks to explain all.  

Looking after your brain health isn’t just about preventing disease in the long-term – it’s about providing support in the short-term too. Certain vitamins and minerals can become depleted when we’re stressed, which in turn can take a toll on our mental functioning.

The B-group vitamins are particularly important. “B vitamins are needed for energy production (the brain is a very energy-demanding organ) and neurotransmitter production, among other things,” Brooks says. “Vitamin B6 is especially important, as it’s needed alongside magnesium for serotonin and melatonin production – the mood and sleep hormones.”

For this reason, magnesium is also important for brain health in addition to its role as an anti-inflammatory. Brooks explains that magnesium plays a key role in reducing neuroinflammation, a type of low-grade inflammation in the brain that can promote depression and poor cognition.  

Magnesium also has a stabilising effect on the nervous system, so it can make us more resilient to stress and, in turn, stop our vitamin stores from becoming depleted so quickly.

Vitamin C is also important for brain health, Brooks adds. “Unlike many mammals, we cannot make vitamin C ourselves, so we’re reliant on dietary sources,” she says. “It’s a very protective antioxidant for the brain, so low levels can cause low mood and lead to poor concentration and memory, as well as contributing to brain fog.” 

Lots of different nutrients have the power to impact our overall brain health, but a few are particularly significant. Omega 3 is a prime example.

“We can’t produce omega 3s ourselves, which is why omega 3 is called an essential fat,” Brooks explains. “It’s largely found in oily fish and most people don’t consume enough – alongside oily fish, omega 3s are also found to a lesser extent in vegetarian sources like walnuts, flax and chia seeds (although these forms are less utilisable). You can also get omega 3 supplements.”

Brooks continues: “Omega 3 fats (EPA and DHA) are required for healthy brain function, as they reduce brain inflammation and ensure our brain cell membranes and the communication between our brain cells works effectively. Pregnant women and babies require more for healthy brain function.” 

Choline – a B-like vitamin – is also essential for brain health, Brooks adds. It plays an essential role in maintaining healthy cell membranes (which is where our neurotransmitters lock on to) and is used to produce acetylcholine, a neurotransmitter integral to our attention, memory and learning.

Eating a choline-rich diet or taking supplements is particularly important during perimenopause and menopause, as lower oestrogen levels can lead to lower choline levels.

And last, but by no means least, there’s vitamin D. “Vitamin D plays many important roles in the brain, including protecting it from damage,” Brooks explains. “Vitamin D deficiency may also accelerate age-related cognitive decline.” 

Working out which foods are most beneficial for brain health isn’t rocket science – you just want to target foods that are rich in brain-friendly vitamins and minerals. Below are a few examples of foods you can add to your diet to boost specific nutrient levels.

• Vitamin B6: tuna, salmon, chickpeas, oats, peanuts, poultry, potatoes (and other starchy vegetables)
• Magnesium: spinach, legumes, nuts, wholemeal bread, seeds, soybeans
• Vitamin C: citrus fruits, broccoli, peppers, kale, kiwi
• Omega 3: oily fish (salmon, mackerel, tuna, herring), flaxseed, chia seeds, walnuts
• Choline: eggs, soybeans, fish, shiitake mushrooms, beef, poultry
• Vitamin D: salmon, eggs, liver, cheese (although sunlight exposure is one of the prime sources)

Eating gut-friendly foods can also benefit your brain health, Brooks adds. “A brain-friendly diet should also contain lots of fibre and polyphenols, the latter of which both promote the growth of good gut bacteria and protect our brain from damage,” she says.

“Eating plenty of fibre from whole grains, beans, lentils, seeds and nuts is very important to ensure you have healthy gut bacteria, which have a huge impact on brain function via the gut-brain axis.” 

If you want to wade into the world of supplements, then taking a close look at the ingredients list is your best bet. “A brain health supplement may prove beneficial, as it should be formulated to include key nutrients for healthy brain function,” Brooks says.

“Alternatively, you may choose to take a multivitamin and mineral, which should provide most of the key nutrients above, and add on additional magnesium as well as fish oil supplements if you are pregnant or breastfeeding or have a mood disorder, brain fog or memory and concentration issues.”

Taking extra vitamin D during the winter months (October-March) is also recommended, as we aren’t able to produce enough due to low sunlight exposure.

People looking to boost their brain health could also consider adding an adaptogenic herb, Brooks adds: “They can help with stress, resilience and mood – for example, studies show ashwagandha may help reduce high cortisol levels and lower anxiety, while rhodiola may help improve our mood by supporting healthy dopamine levels and increasing stress tolerance.” 

Images: Getty