Two Best Nutrients for the Brain

I wanted to briefly talk about two very important nutrients that may be the best when it comes to supporting brain health. The first nutrient I wanted to talk about is the mighty mineral magnesium. If one is deficient, magnesium may support blood pressure. Magnesium may also support mood imbalances, such as anxiety and depression.

However, many of you may not be aware of magnesium's importance for brain function and structure. That's right, magnesium has an anti-inflammatory and hormonal effect in the vasculature, and there is evidence that diets rich in magnesium are now associated with more gray, white, and hippocampal volume in the brain. What this means is less neurodegeneration, or brain decay, which is a very good thing!

Foods high in magnesium include spinach, salmon, legumes, nuts and seeds. Supplementation can be beneficial as well, and as a nutritionist I feel that the best support is achieved through whole foods combined along with supplements. Forms for supplementation I prefer include magnesium citrate, glycinate, and maleate since they can have less bowel upset and are better absorbed by the body. Magnesium oxide is ok, but I feel it is not the ideal form of magnesium to take when supporting health conditions.

And while we are on the subject of nutrients that support brain volume, the next key nutrient that has been shown to support healthy brain structure is good old protein. In our society, I feel many of us are getting sufficient protein. However, certain populations, such as vegetarians and seniors, are likely not getting enough. Also, if you are one of those living a fast paced and hectic lifestyle with little or no thought to your diet, you may not be getting enough protein either. 

A recent study has demonstrated that those of us getting adequate animal protein in the diet slows hippocamal volume atrophy in the brain. Seafoods seemed to offer the best support. 

In case you don’t know, the hippocampus is the part of our brain involved in memory, converting short term memories into long term memories, as well as some emotions.

So what if you are vegan? I encourage you to please make sure to get adequate protein via plant based protein powders such as pea protein and also tofu, a complete and in general healthy plant based protein source. Eating animal protein makes it easy to get enough, but when one is vegan you have to be mindful. 

Also, if you are vegetarian but eat eggs, note that eggs only have about 6 grams of protein per 1 egg. So having a two to three egg omelet daily will likely not provide enough protein needed to maintain bodily structures, such as our brain. I commonly find this in the senior populations as well, who think they are getting enough protein by consuming eggs, but are really mistaken, and may not be getting enough protein to thrive in their golden years. 

So there you have it, two key nutrients, one micro, and one macro that support a healthy brain and brain size as we age.