What Does Brain Health Support?
- Attention
- Memory
- Language
- Reasoning
- Planning
- Decision making
Other Influences on Brain Health:
- Daily multivitamin
- Social engagement
- Mental stimulation
- Physical activity
- Sleep
- Alcohol consumption
Benefits of Vitamins & Minerals for Brain Health
| Role | Why it Matters | Key Nutrients |
|---|---|---|
| Brain Cell Metabolism | Micronutrients support utilization of energy for brain cell function. | B Vitamins, Vitamin C |
| Neurotransmitters | Micronutrients support chemical messengers within the brain. | B Vitamins, Vitamins C & D, Choline |
| Brain Cell Repair | Micronutrients help heal brain cells following injury like a concussion or stroke. | Folate, Vitamin D |
| Antioxidants | Micronutrients protect the brain from oxidative damage. | Vitamins C & E Selenium, Zinc |
| Anti-inflammatory | Micronutrients help reduce inflammation in brain cells. | Vitamins C, D, & E Zinc Omega-3 Fatty Acids |
| Memory Support | Micronutrients protect and support memory and recall. | B Vitamins, Vitamin E, Choline Omega-3 Fatty Acids |
Top 10 Foods for Brain Health
| Food | Key Nutrients |
|---|---|
| Almonds | Folate, Vitamin E, Choline |
| Blueberries | Folate, Vitamin C, Choline |
| Broccoli | Folate, Vitamin C |
| Chickpeas | Folate, Choline |
| Eggs | Folate, Vitamin B12, Choline |
| Milk | Vitamins B12 & D |
| Olive Oil | Vitamin E Omega-3 Fatty Acids |
| Oranges | Vitamin C |
| Salmon and Tuna | Vitamins B6, B12, D, & E Omega-3 Fatty Acids |
| Spinach | Folate, Vitamins C & E |
See the Articles:
A Daily Multivitamin
The Linus Pauling Institute recommends that all adults take a daily multivitamin to supplement a healthy diet. This is especially important for adults over the age of 50.
The Top 10 Project is a joint effort between the Linus Pauling Institute and the Oregon State University Extension Service. This project is supported by an unrestricted educational grant from Haleon, PLC and a grant from The Whatley Charitable Trust.