5 essential vitamins and minerals to boost your brain health

Not being able to focus or lacking mental clarity can either be a sign of an aging brain or a nutrient deficiency. Stress might also be messing with your mind, causing that confusion and forgetfulness. If you are dealing with something similar, it's time to take a closer look at what you're eating because your diet and your mind are more connected than you might think.

Your brain requires a high-quality diet full of antioxidants, vitamins, and minerals to sustain its health. While eating fruits, vegetables and whole grains can preserve brain health, eating a diet rich in refined sugars could be harmful. In fact, studies have found that eating ultra processed foods can impair brain function and lead to mood disorders.

If you feel your diet is not catering to your nutritional requirements, and you are deficient in some key ones, design your diet plan in a way it benefits your brain and mental health too.

Here are some important nutrients to add to the diet:

Vitamin B5Pantothenic acid, better known as vitamin B5, is a crucial nutrient that helps the body turn fats into usable energy. It does this by supporting the production of coenzyme A, a compound that powers key metabolic processes.
Beyond energy production, vitamin B5 plays a central role in making acyl carrier proteins, molecules necessary for creating healthy fats. Given that the brain is largely made up of fat, this vitamin is especially important for keeping the brain sharp and functioning properly.

Omega-3 fatty acids
When it comes to brain health, healthy fats play an important role. Omega-3 fatty acids, particularly EPA and DHA, are important for cognitive wellness, as they play a vital role in brain development, function, and aging. They impact neuronal communication, membrane fluidity, and neurotransmitter release. Being deficient in the nutrient is linked to an increased risk of various mental health issues, including depression, bipolar disorder, and even dementia.

Magnesium
Magnesium plays a vital and complex role in cognitive health and neuroprotection, as per a study. It supports brain function by regulating neurobiological activity, reducing inflammation, and protecting against oxidative stress - factors linked to cognitive decline. Research shows a clear link between adequate magnesium intake and better cognitive performance, though more long-term studies are needed to fully understand its therapeutic potential in preventing or managing neurodegenerative diseases.

Vitamin E
It is a powerful antioxidant that helps protect brain cells from oxidative stress, a major contributor to cognitive decline and neurodegenerative diseases like Alzheimer’s. It stabilizes cell membranes and prevents damage caused by free radicals, which can impair brain function over time. Some studies suggest that adequate levels of vitamin E may slow the progression of cognitive impairment, especially in older adults.

Vitamin C
Vitamin C, another potent antioxidant, plays a complementary role by neutralizing free radicals and supporting the regeneration of vitamin E within the body. It also supports the synthesis of neurotransmitters like dopamine and serotonin, which are essential for mood regulation, memory, and focus. Additionally, vitamin C strengthens the blood-brain barrier and reduces inflammation, contributing to overall brain resilience.