6 Vitamins and Minerals That Boost Brain Function

We all want a healthy brain. But the truth is our brain function will decline as we age.

Even though aging is an inevitable process, you can use vitamins and minerals to prevent cognitive decline. According to one study, adequate intake of B vitamins can prevent memory loss and lower risk of Alzheimer’s disease.

Eating a healthy plant-based diet can give you most of the nutrients essential for a healthy brain. But you may need to supplement if you can’t get all these nutrients and minerals from your diet.

With that said, here are 6 vitamins and minerals that boost brain function.

1. VITAMIN C

Not only does vitamin C strengthen your immune system, it can also help prevent cognitive decline.

Scientists at Oregon Science and Health University found that some brain receptors stop working when vitamin C is removed. 

Henrique von Gersdorff, co-auther of the study said that, “because vitamin C is a major natural antioxidant, it may be that it essentially ‘preserves’ the receptors and cells from premature breakdown”.

Eat plenty of fruits and veggies to get vitamin C. Taking supplements can also help you reach the daily recommended intake of 90 milligrams.

2. VITAMIN B1 (THIAMINE)

Thiamine deficiency, which is common among alcoholics, can harm your brain. In fact, research shows that intake of thiamine can improve brain function of patients with Alzheimer’s.

Foods rich in thiamine include seaweed, beans, nuts and seeds. It’s important to mention that alcohol interferes with the absorption of this nutrient.

3. OMEGA 3 FATTY ACIDS

We need omega 3s for a healthy brain. These fatty acids protect the nerves and help build proper neural connections.

Several studies have linked low intake of omega 3s to increased risk of age-related cognitive decline. Fatty fish is the most common source of omega 3s. But you can also get them from plant foods like flaxseeds, chia seeds, seaweed and mustard oil.

4. CALCIUM

We all know that calcium helps keep our teeth and bones strong. But did you know that calcium is vital for a healthy brain?

Calcium helps transfer signals that come to the brain into the inside of the cells. Therefore, low calcium intake can lower brain function.

It’s worth noting that high protein and sodium intake can make the body excrete calcium. 

5. ZINC

According to research, increasing zinc intake can improve your memory and help control the occurrence of epileptic seizures.

Food sources of zinc include liver, beef, seeds and nuts. Make sure you reach the daily recommended intake of 15 milligrams.

6. MAGNESIUM

One animal study found that magnesium supplementation can reverse brain aging and improve long-term memory.

Magnesium has also been shown to ease depression and anxiety. Almonds, spinach, pumpkin seeds, cashews and Brazil nuts are some of the best sources of magnesium.