Medically reviewed by Kristie Reed, PharmD<\/p>\n
B vitamins, vitamin D, omega-3s, magnesium, and other nutrients can help support brain function.<\/p>\n
It\u2019s generally best to get nutrients through food before turning to supplements.<\/p>\n
Taking more than your body needs in supplement form may cause side effects.<\/p>\n
Everyone wants to keep their brain as healthy as possible. Certain vitamins, minerals, and healthy fats may help with that. Here\u2019s a list of nine vitamins and supplements that can keep your brain nerves working properly, protect brain cells from damage, and support clear thinking.<\/p>\n
1. B Vitamins<\/p>\n
B vitamins<\/a>\u2014especially B6, B9 (folate), and B12\u2014are key for brain health. These vitamins lower homocysteine, a substance that can harm memory and thinking when levels get too high.<\/p>\n They also help your brain make neurotransmitters (important brain chemicals), such as serotonin and dopamine, which influence mood, memory, and focus.<\/p>\n Getting enough B6, B9, and B12 may help slow brain atrophy (age-related brain shrinkage) and support memory<\/a> in older adults. Studies are less clear on whether these vitamins can actually prevent dementia.<\/p>\n While B vitamins aren\u2019t a cure-all for brain health, they\u2019re important for keeping your mind working properly, especially as you age. Not getting enough B vitamins can lead to problems like anemia (low red blood cells), which can cause low energy, trouble focusing, or mood changes.<\/p>\n For most adults, the Recommended Daily Allowance (RDA) is about 1.3-2 milligrams of B6, 400 micrograms of folate, and 2.4 micrograms of B12.<\/p>\n Many people can get enough from food, but people following a vegan diet and older adults may need a supplement, especially for B12.<\/p>\n Leafy greens, legumes, eggs, fish, poultry, dairy products, and fortified cereals are all good sources of B vitamins<\/a>.<\/p>\n 2. Vitamin E<\/p>\n Vitamin E<\/a> is a powerful antioxidant, which means it helps protect brain cells from damage over time, preserve memory, and keep your brain working well as you age.<\/p>\n Vitamin E may slow memory loss in people with Alzheimer\u2019s disease<\/a>. Because high-dose supplements can increase health risks, it\u2019s best to focus on food sources of vitamin E, which appear most helpful for brain health.<\/p>\n The RDA for vitamin E is 15 milligrams (22.4 international units [IU]) per day for adults. Most people in the United States fall short of this, but it can usually be met through diet.<\/p>\n Good food sources of vitamin E<\/a> include nuts and seeds (like almonds, sunflower seeds, and hazelnuts), spinach, broccoli, avocados, and vegetable oils (such as sunflower and safflower).<\/p>\n 3. Vitamin D<\/p>\n Vitamin D helps regulate mood and supports the growth and protection of brain cells. Low levels have been tied to depression, memory problems, and an increased risk of Alzheimer\u2019s disease.<\/p>\n People deficient in vitamin D<\/a> often perform worse on memory and thinking tests. While supplements don\u2019t seem to benefit people with normal vitamin D levels, maintaining healthy vitamin D when needed is important for brain and mental health.<\/p>\n The RDA for vitamin D is 600 IU (15 micrograms) per day for people ages 1-70, and 800 IU (20 micrograms) per day for adults older than 70.<\/p>\n Some people may need higher doses if they are vitamin D deficient, but it\u2019s best to\u00a0check blood levels<\/a>\u00a0and consult\u00a0a healthcare provider before taking supplements.<\/p>\n Fatty fish (like salmon, mackerel, and sardines), fortified dairy products, egg yolks, and mushrooms provide vitamin D<\/a>. Sunlight exposure also helps your body make vitamin D naturally.<\/p>\n 4. Multivitamin<\/p>\n Multivitamins provide a mix of essential vitamins and minerals<\/a> in one dose, helping fill gaps when your diet falls short.<\/p>\n Research on multivitamins and brain health is mixed. Some studies show that they may improve memory and attention in older adults, while others find little effect. They seem most helpful for people with deficiencies rather than those already eating a balanced diet.<\/p>\n There\u2019s no one-size-fits-all dosage, since multivitamin formulations vary widely. Most standard multivitamins provide close to 100% of the Daily Value (DV) for key nutrients.<\/p>\n Whole foods are still the best source of vitamins and minerals for brain health, though. A diet rich in fruits, vegetables, whole grains, lean proteins, dairy, legumes, nuts, and seeds will provide the nutrients your brain needs.<\/p>\n 5. Magnesium<\/p>\n Magnesium<\/a> is an essential mineral that supports nerve and muscle function, blood pressure regulation, and many other body processes.<\/p>\n Magnesium also helps brain cells communicate and may improve sleep and focus. Good sources include leafy greens, nuts, seeds, and whole grains.<\/p>\n 6. Zinc<\/p>\n Zinc is an essential mineral that you must get through diet, as your body doesn\u2019t make it on its own. The mineral supports memory and learning, and a zinc deficiency can slow mental processing.<\/p>\n Zinc<\/a> is found in many foods, such as oysters, beef, poultry, beans, and pumpkin seeds.<\/p>\n 7. Omega-3 Fatty Acids<\/p>\n Omega-3 fatty acids<\/a>\u00a0are a type of polyunsaturated fat that you need to get through your diet.<\/p>\n Omega-3s, especially docosahexaenoic acid (DHA), are crucial for building brain cell membranes and may protect against age-related cognitive decline.<\/p>\n Good food sources include fish oil and plant sources like flaxseeds and walnuts.<\/p>\n 8. Iron<\/p>\n Iron carries oxygen to the brain and supports energy metabolism. Low iron levels can cause anemia<\/a>, leading to fatigue, brain fog, and difficulty concentrating.<\/p>\n Red meat, chicken, lentils, beans, and spinach are good sources of iron.<\/p>\n 9. Choline<\/p>\n