Fuel for the brain

Expert tips to protect the health of your brain through diet and natural remedies

Keeping your brain sharp isn’t just about learning a new skill or doing the daily crossword puzzle. What you put into your body is just as important when it comes to keeping your mind healthy for the long haul.

“The brain is the most complex organ in the human body, overseeing functions from thought to emotion to breathing and movement,” explains Anne Quirke, a Clinical and Sports Nutritionist and Owner of Healthy Beings Health Food Store in Strokestown, Co. Roscommon.

“It consists of 60% fatty tissue, therefore we all have fat heads! The remaining 40% consists of a combination of water, carbohydrates, proteins and salts. The brain contains a complex network of nerves that are insulated with fat for fast and efficient neural communication. These neurons must be nourished with the right kind of fats, namely omega-3 essential fatty acids.”

Focus on omega-3s
Omega-3s are key players for brain health, as Olive Curran, director and nutritional therapist of PPC in Galway, explains. “The two most important omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), as they’re easily absorbed and utilised by the body,” she says. “DHA is a major structural component of brain cell membranes, supporting fluidity and communication between neurons, while EPA helps reduce inflammation. Higher DHA levels have been linked with better cognitive performance in older adults and may help protect against age-related decline, including Alzheimer’s disease. Together, EPA and DHA contribute to sharper focus, better memory, and long-term brain protection. The European Food Safety Authority (EFSA) recommends 250 mg of DHA per day to support brain health.”

When it comes to dietary sources of omega-3s, it’s all about oily fish. “Think S.M.A.S.H: salmon, mackerel, anchovies, sardines and herring,” says Olive. “For vegetarians and vegans, flaxseeds, chia seeds, and walnuts provide ALA (alpha-linolenic acid), a plant-based omega-3 that the body can partially convert to EPA and DHA, though only about 1% of ALA becomes DHA. Algae oil is the best vegan source of DHA. Since around 89% of Irish adults don’t eat enough oily fish, a high-quality omega-3 supplement can help to bridge the gap. Look for one rich in EPA and DHA, in natural triglyceride form, sustainably sourced, and tested for purity and freshness.”

Creatine and choline
Creatine could be another supplement worth considering, when it comes to brain health. “New research on creatine suggests it boosts memory and reasoning in older adults and those under stress,” says Anne Quirke. “Creatine regenerates adenosine triphosphate (ATP), the energy currency in brain cells, protecting against degenerative diseases. It is neuroprotective during times of elevated stress, helping brain cells to maintain ATP. Red meat and fish contain creatine, but it is difficult to get large amounts from foods; therefore supplementing is a more convenient way to increase creatine levels.”

Choline is an essential nutrient for brain health. “It supports the cell membranes and the production of the neurotransmitter acetylcholine for nerve communication,” says Anne.

“It is found in eggs, liver, beef, fish and poultry. Other brain health nutrients include antioxidants such as flavonoids and anthocyanins, which are found in berries and dark chocolate (70% and above is recommended). These protect brain cells from tissue damage.” Anne also recommends making sure that your diet is high in B vitamins, particularly B12, B6 and folate, as these are essential for energy production in the brain. Good dietary sources include wholegrain pasta, brown rice, wholegrain breads, fish, leafy greens and eggs.

Everyday brain foods
Other simple foods and spices have notable brain-friendly perks, according to Liz O’Byrne, a nutritional therapist who works with the Aloe Tree in Ennistymon, Co Clare. She explains: “Turmeric contains curcumin, which also has antioxidant and anti-inflammatory effects and is known to be able to cross the blood-brain barrier (ie directly enter the brain).

It is thought to improve memory and help new brain cells grow. Broccoli also contains antioxidants and vitamin K, which is needed to form sphingolipids, a type of fat contained in brain cells. Caffeine has a number of positive effects on the brain, such as increased alertness, improved mood and concentration. Regular coffee drinking is linked to a reduced risk of neurological diseases such as Parkinson’s and Alzheimer’s.”

Pumpkin seeds are another brain-friendly food, rich in zinc (essential for nerve signalling), magnesium (a deficiency is linked to conditions such as depression and epilepsy), copper (important for regulating nerve activity) and iron (low levels can impair cognitive function).

Liz adds: “Food sources of nutrients are always the best option but if this is not possible supplementation may be a good idea.”

Adaptogens and stress resilience
“Adaptogens, herbs and mushrooms that improve our bodies’ ability to cope with stress, are ideally placed to help with brain health and cognitive function,” says Schia Mitchell Sinclair, Chief Herbalist at The Herbtender. “We all know that stress affects the brain, but did you know that chronic stress accelerates the rate of brain ageing? And consistently high levels of stress hormones can affect brain function, even on a short-term basis, by inhibiting ongoing neurogenesis and reducing the brain’s ability to function at high levels.

Adaptogens such as Lion’s Mane, Holy Basil, Ginseng, Rhodiola and Ashwagandha can reduce cortisol levels and improve your ability to deal with stress, improving the longer-term outlook for the health of your mind. Adaptogens also improve mitochondrial function, crucial for brain health as the brain needs large amounts of energy to function well. Many adaptogens have antioxidant properties, an interesting feature given that increased levels of oxidation in the brain have been associated with decreases in neurological function.”

So, from omega-3s to adaptogens, there is a wealth of nutrients and natural remedies that can help to protect your brain health. Make the smart choice and keep your mind healthy for years to come.

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