essential nutrients for cognitive function

Your brain is constantly at work, even as you sleep. It controls thoughts, emotions, memories, motor skills, speech, and vision. It executes autonomic functions (the involuntary physiological processes regulated by the autonomic nervous system) such as heart rate, blood pressure, digestion, and respiration.

Every day, your brain directs all the processes keeping you alive while facilitating your ability to perform in school or at work, socialize with friends, exercise, etc. This hard work requires a constant supply of high-quality fuel from the foods you consume. The brain needs quality and balanced nutrition full of whole foods and nutrients to function optimally.

Increasing research and studies show that our nutrition significantly affects mental well-being, neurological health and development, and overall emotional status. It influences immediate mood and cognitive performance as well as long-term symptoms of depression, anxiety, attention-deficit/hyperactivity disorder (ADHD), and more.

In this blog, I will focus on essential nutrients for brain function, mood stability, and mental health improvement.

Why start with nutrition?

Although not the only factor, wholesome nutrition is vital for improving cognitive function and mental health. The food we fuel our body with is a tangible way to begin enhancing and cultivating brain health. What we eat directly impacts the function and structure of our brain. Proper nutrition and knowledge yield a basis of energy and power to help you benefit from further tools for wellness.

Nutrients for Cognitive Function

Thinking, stressing, mood disorders, etc., deplete the nutrients our brain needs to function optimally. We can replenish these crucial nutrients by making informed choices regarding nutrition. By possessing knowledge of the essential macro and micronutrients for brain health, you can go forward, fueling your body with intention and support.

Some commonly depleted nutrients that our brain needs to function:

• B Vitamins

• Protein

• Magnesium

• Essential fatty acids

• Iron

• Vitamin D

B Vitamins

B vitamins play an integral role in brain health. They are cofactors in the cellular processes of the methionine and folate cycles. These cycles are crucial to proper cellular and cognitive function.

Each B vitamin contributes to interlinked cellular processes responsible for DNA methylation and the clearance of homocysteine. Deficiencies in B vitamins can result in an accumulation of homocysteine. High homocysteine levels may facilitate the build of toxic β-amyloid and tau within the brain, compromising DNA repair and resulting in degenerative changes, cell death (apoptosis), and neuronal dysfunction (excitotoxicity).

There are eight B vitamins:

B1 (Thiamine) - Crucial for the growth and development of cells, helps the body break down and release energy (metabolize food), nervous system health

• Foods: black beans, lentils, tomatoes, nuts, soybeans, rice, oats, peas, bananas, oranges and barley

B2 (Riboflavin) - Aids in the growth and development of cells. It is critical for metabolizing compounds such as fats and amino acids. This B vitamin keeps the skin, eyes, and nervous system healthy

• Foods: eggs, turkey, almonds, soybeans, milk, feta cheese, yogurt, mushrooms, oranges

B3 (Niacin) - Supports the fundamental function of cells and our genetic code. Critical for energy production and over 400 other metabolic reactions that our survival depends on. Nervous system and skin health

• Foods: rice, beef, tuna, pork, salmon, turkey, chicken breast, potatoes, eggs

B5 (Pantothenic Acid) - Required to make coenzymes (required by most enzymes — initiates or adds to their catalytic activity). Metabolic support

• Foods: avocado, tuna, shiitake mushrooms, Greek yogurt, sunflower seeds, broccoli, ground beef, liver and kidney, chicken, eggs

B6 (Pyridoxine) - Key to proper metabolism (especially crucial to metabolizing proteins and carbohydrates in the body). It helps the body form hemoglobin (a substance in red blood cells)

• Foods: turkey, pistachios, garlic, sesame seeds, sunflower seeds, beef, chickpeas, lentils

B7 (Biotin) - Metabolism, cell function, and the expression of our genetic code

• Foods: sweet potatoes, sunflower seeds, salmon, egg, beef liver

B9 (Folate [Folic Acid]) - Helps create the substances that make up our DNA (nucleic acids). Performs a variety of other critical metabolic functions

• Foods: soybeans, rice, beans, lentils, chickpeas, broccoli, Brussel sprouts, leafy greens (cabbage, kale, spinach, and spring greens), peas

B12 (Cobalamin) - Helps make our DNA and red blood cells

• Foods: mollusks, salmon, herring, mackerel, tuna, crab, beef, turkey, milk, bass, cheese

Protein

Protein is made of…

Protein is made from over 20 crucial “building blocks” called amino acids. Nine of these amino acids are essential and must come from food. Eleven are non-essential, meaning our body can make them on its own.

• Foods that contain all nine essential amino acids are known as complete proteins

• Foods that do not contain all nine essential amino acids are known as incomplete proteins

How does protein consumption affect our cognitive function?

Protein is a vital nutrient for brain health. Its role as a source of amino acids is indispensable. The amino acids provided by protein intake are necessary for almost all biological processes.

The central nervous system (CNS) requires many different amino acids found in food to function properly. These amino acids are used by the brain for the synthesis of various neurotransmitters and neuromodulators. This suggests that the consumption of particular amino acids from protein sources is a factor in regulating central neurotransmission, cognitive performance, and mood state.

Protein is vital to regulating insulin production and balancing blood sugar, which helps decrease cravings and hangriness and increase satiety, energy, mood, and cognitive function. Furthermore, protein is the building block for tissue growth and cell renewal within our body. It is a component in building, maintaining, and repairing your muscles, bones, tissues, organs, hair, and nails.

Protein Sources:

COMPLETE PROTEINS:

Animal: Wild-caught seafood (salmon, mackerel, anchovies, sardines, oysters, scallops, and herring — 1-3 times a week), eggs (opt for pasture-raised organic), dairy, beef (opt for grass-fed and organic when possible), chicken (opt for pasture-raised organic)

Plant: Quinoa, tofu, edamame, miso, tempeh, hemp seeds, chia seeds, buckwheat, amaranth, nutritional yeast, blue/green algae (spirulina)

INCOMPLETE PROTEINS:

Animal: Collagen, bone broth

Plant: Legumes (such as beans, peas, and lentils), whole grains (such as brown rice and oats), seeds (such as pumpkin seeds, sunflower seeds, and flax seeds), nuts (such as walnuts, almonds, and brazil nuts)

You can read more about protein here.

Magnesium

Magnesium is a mineral that aids over 300 essential enzymes in carrying out vital chemical reactions within the body. Magnesium is necessary for the correct functioning of all cells, including neurons, and is involved with many processes within the central nervous system.

This mineral plays an indispensable role in brain function and mood regulation. This is because it is essential for correct nerve transmission and is fundamental to the optimal functioning of the central nervous system. Several studies demonstrate its usefulness in neurological and psychiatric diseases.

Magnesium blocks the activity of higher-stimulating neurotransmitters and binds to calm receptors, resulting in a peaceful, resting, and relaxed state. It helps to regulate the release of stress hormones (for example, cortisol). Magnesium levels are shown to decrease as a result of mental disorders such as depression; it is very important to replenish levels of this essential mineral.

Headaches and migraines can impair cognitive performance for individuals of all ages. People who experience migraines or headaches may have too little magnesium in their blood and tissues; increasing magnesium intake has been shown to reduce the frequency and intensity of symptoms.

Magnesium is crucial for the following (additional functions):

• Blood glucose control (blood sugar regulation)

• Nerve functions — assists with neurological pathways

• Blood pressure regulation

• Protein synthesis

• Energy production

• Bone health

• Muscle function

• Heart Rhythm (muscle contraction — the beating of the heart)

Magnesium in food…

Pumpkin seeds, almonds, spinach, black beans, edamame, avocado, dark chocolate (raw cacao), bananas, kidney beans, brown rice, oatmeal, cashews, broccoli, tofu, lentils, flaxseeds, salmon, mackerel, quinoa, kale, collard greens, chicken breast, chia seeds

Supplementation

The food we eat should be a starting point for nutrient intake. However, supplementation can provide an additional level of potency for people with a greater necessity. Supplementation with magnesium can be beneficial in improving cognitive health and mood disorders. The best forms of magnesium for cognitive support are magnesium taurate, magnesium L-threonate, magnesium glycinate, and magnesium malate.

Essential Fatty Acids (omega-3 fatty acids)

Omega-3 polyunsaturated fatty acids (PUFAs) play an essential role in brain health and cognitive performance throughout all stages of life. The three primary omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), all of which are vital for brain function.

Around 50% to 60% of the brain is made up of lipids — of this, 35% consists of omega-3 polyunsaturated fats. DHA comprises 40% of the omega-3s in neuronal tissue and is the dominant omega-3 within the brain. DHA has an impact on neurotransmitters and various functions of the brain. DHA is required for brain and eye development while also influencing mental health throughout childhood and adulthood.

Research has linked a low intake of omega-3s with an increased risk for mental health disorders and cognitive impairment. Evidence suggests that omega-3 essential fatty acids (EFAs) are imperative to improving mental health conditions. Studies demonstrate that omega-3 PUFAs promote improved cognition, protection against neurodegeneration (such as Alzheimer’s disease), and neuronal preservation.

Overall, adequate consumption of omega-3s is crucial for brain health and development. Omega-3s aid in the improvement of both long-term and short-term mental health conditions and issues.

You can read more about essential fatty acids here.

Omega-3s in food:

Mackerel, salmon, herring, cod liver oil, oysters, sardines, anchovies, flaxseed, chia seeds, walnuts, soybeans, pasture-raised eggs, grass-fed meat and dairy products, hemp seeds, spinach, Brussels sprouts, purslane

Iron

Iron deficiency (ID) is the most common nutritional deficiency worldwide. It is especially prevalent among women who menstruate or are pregnant. Prolonged iron deficiency may lead to iron deficiency anemia (the body cannot produce enough hemoglobin).

Iron is involved in various fundamental biological processes in the brain, including oxygen transportation, DNA synthesis, and neurotransmitter synthesis and metabolism. Iron homeostasis is necessary for maintaining normal physiological brain function; a dysregulation of iron homeostasis can cause cognitive dysfunction, neurological disease, and neurotoxicity. Adequate amounts of iron are crucial to the production and function of numerous cells and hormones.

Iron is a component of hemoglobin, the protein in your red blood cells that carries oxygen from the lungs to the rest of the body. Without enough iron, a lack of oxygen to the brain and other parts of the body leads to fatigue and cognitive impairment.

Cognitive impairments caused by iron deficiency and iron deficiency anemia involve attention span, intelligence, sensory perception difficulties, and problems associated with behavior and emotion. ID has been linked to alterations in cognitive function and psychomotor development in children, along with potential long-term behavioral shifts.

Iron-rich foods:

There are two forms of iron: heme iron and non-heme iron. Heme iron is only found in animal flesh—including meat, poultry, and seafood. Heme iron is better absorbed by the body than non-heme iron. Non-heme iron is found in nuts, seeds, legumes, whole grains, and leafy greens. Non-heme iron can also be found in animal products (animals consume non-heme plant sources).

Heme Iron: Oysters, clams, mussels, organ meats, beef or chicken liver, canned sardines, beef, poultry, canned tuna

Non-heme Iron: Beans, cacao, cacao nibs, cacao powder, dark chocolate (45%-100%), lentils, spinach, potatoes (with skin on), nuts and seeds (pistachios, pine nuts, cashews, flax seeds, pumpkin seeds, etc.)

Iron is also available in supplement form. Supplementation is an option when iron intake through nutrition is not sufficient.

Vitamin D

Vitamin D, also known as the sunshine vitamin, is synthesized within the body in the presence of sunlight. While vitamin D can be consumed through food, it is also a hormone-like nutrient our bodies make. It helps the body absorb and retain phosphorus and calcium, essential nutrients for bone health. Not only does vitamin D play an important role in skeletal health — it is also a vital factor in neurodevelopment and function. It is a neurosteroid (internal regulator of various cognitive functions) and greatly influences the developing brain.

Vitamin D supports the nervous system and cognition by aiding in the function of neuronal and glial tissue. Studies show that vitamin D regulates the release of nerve growth factor (NGF). NGF molecule is essential to the neuronal survival of hippocampal neurons (memory formation) and cortical neurons.

Gestational and/or neonatal vitamin D deficiencies can raise the risk for several neurodevelopmental disorders, such as autism and schizophrenia. Vitamin D deficiency can also cause mental health and neurodegenerative complications, including depression and dementia.

Ways to obtain vitamin D:

• Sun exposure (UVB wavelengths of 290-320 nm to avoid damaging the skin)

• Food sources (such as oily fish and mushrooms)

• Supplementation with vitamin D2 or D3

Food sources: Mushrooms (produce their own vitamin D when exposed to sunlight — vitamin D amounts will vary depending on sunlight exposure), salmon, tuna, cod liver oil, whole eggs (pasture-raised), sardines, beef liver

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