The 6 Top Nutrients for Better Brain Health, According to Dietitians

Nutrition is vital for brain health. In fact, the brain is one of the most energy-demanding organs in the body, requiring a steady supply of essential vitamins, minerals and fatty acids to function optimally. There are even certain nutrients that can improve cognitive function, enhance mental clarity and help protect your brain from oxidative stress.

Which nutrients are best for brain health? What foods should you be eating? And what are other ways to support a healthy brain beyond diet? Read on, as registered dietitians answer these questions and more.

The 6 Top Nutrients for Brain Health

1. Omega-3 Fatty Acids

“A majority of the brain is made up of fat cells, so ensuring you’re getting an adequate amount of healthy fats in your diet can help promote brain health,” says Shelley Balls, M.D.A., RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest. One way to do that is by eating more omega-3 fatty acids. These beneficial fats help keep the delicate membranes of our brain cells healthy and fluid. That may explain why they have been linked to better cognition among people with Alzheimer’s disease or dementia.

To boost your omega-3 intake, eat fatty fish like salmon, herring and sardines. Not a fish eater? Try plant-based sources like flaxseeds, chia seeds, edamame and walnuts.

2. Choline

Choline may not be making headlines, but most of us don’t get enough of this brain-supporting nutrient. “Choline is an essential nutrient as it is a precursor for acetylcholine, a neurotransmitter that plays a large role in memory and mood regulation as well as brain development,” says Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of 2-Day Diabetes Diet. “One of the best food sources of choline are eggs, which contain about a quarter of the daily recommended amount in just one large egg.” You can also get choline from beef, chicken, cod and quinoa. 

3. Fiber

Research reveals that eating a high-fiber diet may protect against disabling dementia by lowering body weight, blood pressure and cholesterol. Additionally, eating a wide variety of fiber-rich foods can help you consume more prebiotic fiber. This unique fiber helps support your gut and nervous system’s health via a pathway known as the gut-brain axis. Fiber has other brain-friendly benefits, too. “Dietary fiber is not only important for your digestive and heart health—it has also been linked to improved mental health,” says Balls. 

To reap fiber’s brain health benefits, include more fruits, vegetables, whole grains, beans, nuts and seeds in your meals. To get started, try this 7-Day High-Fiber Meal Plan.

4. Vitamin D

“Higher vitamin D levels have been associated with better cognitive function, including stronger memory and slower cognitive decline, which may be partly due to the antioxidant and anti-inflammatory properties of vitamin D that may reduce inflammation and oxidative stress in the brain,” says Palinski-Wade. As important as vitamin D is for brain health, it’s only found in a handful of foods like fortified milk, fatty fish and—to a lesser degree—eggs. If you don’t eat many of these foods, speak to your health care provider to see if a supplement is right for you.

5. Probiotics

Your gut and brain may not seem to have much in common, but gut health is closely linked to brain health. Why? “The gut and brain talk continuously throughout the day, so ensuring optimal gut health can help promote brain health,” says Balls. Enter probiotics, beneficial bacteria that are crucial for reducing inflammation and supporting a healthy digestive system. The best sources of these gut- and brain-friendly bacteria are yogurt and kefir. Fermented foods like sauerkraut, kimchi and tempeh contain beneficial bacteria, too.

6. Polyphenols

“Polyphenols found in berries, coffee, teas, spices, herbs and dark chocolate have anti-inflammatory and antioxidant compounds that promote optimal brain health,” says Balls. Research shows that these powerhouses may help reduce brain inflammation and support cognitive function by decreasing oxidative stress. But that’s not the only reason to seek them out. Polyphenols can also do good things for your gut health, so they’re a double win!

Tips for Supporting Your Brain Health

• Maintain a positive mental state: “Having a positive mental attitude is strongly associated with better brain health and may protect against neurodegenerative disorders,” says Balls.
  
• Engage in regular exercise: “Daily movement increases circulation, bringing improved blood flow to the brain, which aids in delivering oxygen and nutrients to brain cells and supports their function and health,” says Palinski-Wade. Regular exercise is so powerful that it has been shown to reduce the risk of dementia and mild cognitive impairment. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise weekly.
  
• Prioritize sleep: Research reveals that sleep is critical for multiple aspects of cognitive health, including memory, attention span, alertness, judgment and decision-making. “Set a healthy sleep schedule with a consistent sleep-wake schedule and limit distractions in the evening to improve both the quality and quantity of sleep you get each night,” says Palinski-Wade. If you could use a little extra help, these foods can help you sleep.
• Develop and maintain social connections. “Developing social connections can enhance brain health and even improve memory,” says Balls. “However, social connections don’t have to be face-to-face human interaction. Animals can play a role, as can online social engagement, which can improve quality of life and foster a sense of belonging.”

The Bottom Line

Maintaining optimal brain health involves a balanced diet rich in nutrients that support cognitive function and protect against decline. The top nutrients for better brain health include omega-3 fatty acids, choline, dietary fiber, vitamin D, probiotics and polyphenols. These nutrients can help improve memory, reduce inflammation, enhance cognitive function and support brain health. In addition to a nutrient-dense diet, lifestyle habits like maintaining a positive mindset, exercising regularly, getting quality sleep and fostering solid social connections can further safeguard cognitive function and mental clarity.