6 Key Nutrients to Improve Brain Health


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A sufficient intake of key brain nutrients positively affects mental and emotional processes. Consequently, dietary management and the addition of supplements are essential for enhancing brain activity and neurodevelopment.

Once you understand how to evaluate nutrition to increase your brain health, your mind will be in terrific shape. 


How Can Nutrients Affect Brain Functions?

The brain only makes up approximately 2 percent of the body’s weight, yet it consumes roughly 20 percent of its daily energy. It requires nutritious sources to function properly and to stay healthy throughout the day. 

One study published in 2008 indicated that several gut hormones that the brain receives or produces significantly influence human cognitive function. Besides giving the body energy and building blocks, nutrients can help the body fend off diseases. 

In the same study, scientists suggested that a diet high in omega-3 fatty acids promotes human brain health. Meanwhile, saturated fat-rich diets impair the biochemical bases for cognitive processing and raise the possibility of a neurological malfunction. 

An imbalanced diet can cause stress, sleep problems, and exhaustion, leading to poor daily performance. Instead of using medications as a corrective solution, evaluating the natural function of nutrients on brain development is vital.


Which Nutrients Best Promote Brain Development? 

Omega-3 Fatty Acids


Omega-3 fatty acids support and improve intellectual performance, including memory and cognitive processing. Additionally, research has demonstrated that combining omega-3 and omega-6 fatty acids not only promotes health and prevents diseases but can also benefit kids with ADHD, a behavioral disorder affecting their ability to function, learn, and connect with people. 

Omega-3 fatty acids are abundant in fatty fish. They have been associated with decreasing blood levels of beta-amyloid, a protein that collects in harmful clumps in the brains of persons with Alzheimer’s. One study found that eating fish frequently reduced the incidence of dementia by 41% compared to eating it only once a month. 

Therefore, regular consumption of a diet rich in fatty fish, like tuna, herring, or salmon, appears to be an effective method to treat cognitive disorders.


Vitamin E

Vitamin E is an antioxidant associated with better cognitive performance and delay in cognitive decline. 

The brain is highly vulnerable to oxidative stress, which worsens with age. Vitamin E aids the brain mainly by guarding against cell damage related to oxidative stress. 

Nuts and seeds are a great source of antioxidants and vitamin E, which benefit your brain and overall wellness. For instance, pumpkin seeds provide antioxidants that shield the body and brain from harm caused by free radicals. 



Zinc is essential for concentration and metabolism and helps your brain cells communicate. Brain cells being unable to connect effectively might result in brain fog.

The brain needs zinc to develop new neurons in the hippocampus, the part which houses memories and emotions. However, this process can be hindered by low zinc levels, making it challenging for the hippocampus to generate and subsequently store new memories. 

Oysters, poultry, dark chocolate, eggs, and various vegetables are excellent sources of zinc. You can also consider taking a multivitamin containing zinc or a zinc supplement.



Phosphatidylserine supports membrane proteins essential for homeostasis, maintenance, and certain cell functions. This nutrient’s fundamental contributions are vital for the brain’s nerve cells to communicate and operate correctly. 

A review on phosphatidylserine and the human brain suggests that this nutrient may enhance cognitive processes such as short-term memory development, long-term memory consolidation, the capacity to form new memories, communication, and more.

Phosphatidylserine can be found in liver, egg yolks, and soybeans.



Citicoline, a brain chemical, is naturally produced in the body. Its functions include: 

  • enhancing aging-related memory loss
  • improving vision in people with glaucoma
  • helping with recovery in stroke patients

One intriguing fact is that citicoline appears to raise the quantity of phosphatidylcholine in the injured brain. Phosphatidylcholine, a converted form of phosphatidylserine, helps improve memory. Aside from phosphatidylcholine, citicoline may boost the levels of other substances that send signals to the brain. 

Citicoline contains the vital vitamin choline, which we can only get through food such as meat organs, eggs, fish, cauliflower, and broccoli.



Your body uses tyrosine to create proteins, enzymes, thyroid hormones, and the skin pigment melanin. Among these functions, it aids in producing neurotransmitters, facilitating nerve cell communication. Tyrosine is crucial in synthesizing essential brain chemicals that influence mood and sleep.

Recently, tyrosine has drawn interest as a possible stress remedy. Specifically, L-tyrosine can be beneficial in certain circumstances, including:

  • Improving mental clarity. Tyrosine may improve human performance under pressure. In several studies, those who feel somewhat stressed claim that L-tyrosine alleviates the effects of stress.
  • Dealing with sleep deprivation. A study showed that tyrosine might help prevent performance declines during sustained work and sleep deprivation.  


Soy products are excellent sources of tyrosine. Vegetarians and vegans who wish to receive adequate tyrosine and other amino acids may need to consume more high-protein food like soybeans, tofu, and soy milk. 

Tyrosine supplements are available if you cannot hit your target quantity through diet alone. However, the ideal dosage varies from person to person.

In addition to using dietary strategies to maintain brain health, you can consider taking supplements designed to boost brain functions. Supplements like Neuro Spark can help you get an extra nutrient boost aside from the amount you get from your diet. This potent formula stimulates neuroactivity and promotes brain health. 


Neuro Spark includes the key brain nutrients L-Tyrosine, citicoline, and phosphatidylserine. These ingredients support all of the following functions:

  • Relieving oxidative stress
  • Supporting healthy cell structure
  • Reducing brain fog
  • Providing better focus
  • Enhancing memory


Get Neuro Spark here


It is a lot to think about! We get it. Regen Labs has options for you if you have questions about nutrients for brain health. All Regen Labs products support the body’s natural systems for a healthy brain, skin, muscle, and sexual health.

Regen Labs products contain research-proven ingredients to boost the body’s natural ability to be healthy without toxins or synthetic chemicals. 

Let’s talk! If you have questions, we would love to connect. Contact us at [email protected] 

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