Building and Maintaining A Better Brain: The Nutrients You Need

In today’s fast-paced world, many people struggle with brain fog, fatigue, anxiety, poor focus, and low energywithout realizing that nutrition may play a major role. Recently, I read a very educational summary by functional medicine physician Mark Hyman and the experts at Function Health, I have summarized the key points, and you can see the link for the full article at the end of this blog.  If you have not researched Function Health, I recommend you take a look.

It seems that every day, a friend, family member, Well member or just a random interaction results in someone concerned about brain health.  It is a priority for many of us and a key element to a successful longevity plan.  

Your diet and lifestyle may leave you deficient in key nutrients that support brain performance, mood regulation, and cognitive health.  Research. highlighted by Dr. Hyman suggests that deficiencies in nutrients like omega-3 fatty acids, magnesium, and vitamin D are extremely common and may contribute to inflammation, stress, sleep disruption, depression, and cognitive decline.Some estimates suggest that up to 80% of people may have insufficient levels of vitamin D or magnesium. 

Keep reading to learn more about building a healthy brain.

1. Omega-3 Fatty Acids

Your brain is nearly 60% fat, making healthy fats essential for optimal brain function. Omega-3 fatty acids, particularly EPA and DHA, help maintain brain cell membranes, support communication between neurons, and reduce inflammation in the brain.

Low omega-3 levels have been associated with mood disorders, poor memory, and cognitive decline. Fatty fish such as salmon, sardines, and mackerel are among the best dietary sources, while walnuts, chia seeds, and flaxseeds also provide plant-based omega-3s. 

2. Magnesium

Magnesium is often called the “calming mineral” because it plays a critical role in relaxation, sleep quality, stress response, and nervous system balance. It supports more than 300 enzymatic reactions in the body and is deeply involved in brain signaling and neurotransmitter regulation.

Dr. Hyman notes that magnesium insufficiency may affect up to 80% of the population due to stress, processed foods, and soil depletion. Low magnesium levels have also been linked to anxiety, headaches, fatigue, muscle tension, and poor sleep. 

Foods rich in magnesium include leafy greens, pumpkin seeds, almonds, black beans, and dark chocolate.

3. Vitamin D

Vitamin D functions more like a hormone than a vitamin and affects mood, immunity, inflammation, and brain health. Many people spend most of their time indoors, resulting in chronically low vitamin D levels.

Research referenced by Dr. Hyman connects vitamin D deficiency with depression, memory issues, weakened immunity, and increased risk of chronic disease. He recommends testing vitamin D levels regularly because standard wellness screenings often miss nutrient insufficiencies. 

Sun exposure, fatty fish, egg yolks,and supplementation can help improve vitamin D levels.

4. B Vitamins

B vitamins, especially B6, B12, and folate,  are essential for energy production, neurotransmitter synthesis, and healthy brain aging. These nutrients help the body produce serotonin, dopamine, and other brain chemicals that influence mood and focus.

Low B12 levels can contribute to fatigue, memory problems, brain fog, and mood changes. Older adults, vegetarians, and individuals with digestive issues may be at higher risk for deficiency. 

Excellent food sources include egg, fish, leafy greens, legumes, and quality animal proteins.

5. Antioxidants

The brain produces a large amount of oxidative stress because it uses so much energy. Antioxidants help protect brain cells from inflammation and damage caused by free radicals.

Colorful fruits and vegetables such as blueberries, spinach, broccoli, and berries provide antioxidants that support memory, focus, and healthy aging. Polyphenols found in foods like green tea and dark chocolate may also support cognitive performance and brain circulation.

Dr. Hyman frequently emphasizes the importance of a whole-food, anti-inflammatory diet rich in plant nutrients to protect the brain and body over time. 

6. Protein and Amino Acids

Protein supplies amino acids that are used to create neurotransmitters including dopamine, serotonin, and norepinephrine. Without adequate protein intake, the brain may struggle to maintain focus, energy, and emotional balance.

High-quality protein sources include fish, eggs, poultry, beans, lentils, Greek yogurt, and lean meats. Balanced protein intake throughout the day may also help stabilize blood sugar, which is closely tied to mood and concentration.

7. Gut Health Nutrients

The gut and brain are deeply connected through what scientists call the “gut-brain axis.” A healthy digestive system can positively influence mood, immunity, and cognitive function.

Fiber-rich foods and probiotics help support beneficial gut bacteria, which may influence neurotransmitter production and inflammation levels throughout the body. Fermented foods such as yogurt, kefir, sauerkraut, and kimchi can support gut diversity and overall wellness.

Emerging research continues to explorehow gut health affects anxiety, depression, and brain performance. 

The Bottom Line

Brain health is not just about avoiding disease later in life. It is about improving energy, focus, resilience, and mental clarity every day. According to Dr. Hyman and FunctionHealth, foundational habits such as nutrient-dense food, movement, restorative sleep, stress management, and personalized health testing can significantly improve how the brain functions. 

Adapted from educational resourcesby Mark Hyman and Function Health. For the full report link here:

https://cdn.shopify.com/s/files/1/0279/9910/9251/files/7_Must-Have_Nutrients_for_a_Healthy_Brain.pdf?_kx=FJUapaa1y-B_vFdLketV7tHKxaWwtCq1DlHuHUKocM0.HKMsXE

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