Cognitive health isn’t just determined by genetics—it’s shaped daily by the foods we choose. In Brain Food, neuroscientist and nutrition expert Dr. Lisa Mosconi explores how specific nutrients directly support brain structure, function, and long-term resilience.
Here are seven of the most important brain-supportive nutrients from Mosconi’s research. You’ll find practical tips, recipes, and my favorite ways to include these foods in everyday meals.
That said, it’s important to keep perspective: no single nutrient or superfood guarantees a sharper mind. Lasting brain health comes from a balanced, varied diet paired with consistent lifestyle habits. Think of these nutrients as building blocks—not the whole foundation.
1. Omega-3 Fatty Acids (Especially DHA)
DHA is the main omega-3 fat in the brain. It supports healthy brain cells, helps reduce inflammation, and protects areas involved in memory and learning. People with higher DHA levels tend to have stronger, healthier brains as they age.
Aim for: At least 2–3 servings of fatty fish per week (3–4 oz per serving)
- Top sources: Wild salmon, sardines, mackerel, anchovies, and algae-based DHA (for vegetarians/vegans)
Quick Tip: My favorite way to get omega-3s is by eating sardines—I have them at least once a week, often more. They’re my go-to protein for lunch when there are no leftovers. I especially like the Wild Caught brand from Costco.
2. B Vitamins (B6, B12, Folate)
These vitamins help produce brain chemicals, support cell function, and lower homocysteine—a compound linked to memory loss and brain shrinkage. Even mild deficiencies, Mosconi notes, may speed up cognitive decline.
Top sources: Leafy greens (spinach, kale), lentils, pasture-raised eggs, beef liver, nutritional yeast
Quick Recipe: White Bean Dip Recipe. This dip pairs well with sliced veggies like cucumbers, peppers, and carrots, or can be spread on bread for a fiber-rich boost. I especially love spreading it on toast and topping it with eggs.
3. Choline
Choline is essential for making acetylcholine, a brain chemical that supports memory, attention, and mental clarity. It also helps build and maintain healthy brain cell membranes. Dr. Mosconi highlights choline’s protective effects on the hippocampus—the brain’s memory center—especially as we age.
- Top sources: Egg yolks, salmon, shiitake mushrooms, cruciferous vegetables, soy lecithin
Quick Tip: Eggs are quick to cook and easy to keep on hand—I often have a few in the fridge, ready to add to lunch. One of my favorite combos is toast with cottage cheese topped with a soft-boiled egg. They’re an excellent source of choline.
4. Magnesium
Known as a “natural tranquilizer,” magnesium calms the nervous system, supports energy production, and helps regulate neurotransmitter activity. Deficiencies are linked to anxiety, brain fog, and poor sleep.
Top sources: Pumpkin seeds, almonds, dark chocolate (85%+), spinach, black beans, avocado
Quick Tip: Including these foods is a great way to boost your magnesium intake, but I often find that supplementation is the most effective way to meet your needs. Since there are several forms of magnesium, I recommend working with a provider to determine which type is best for you.
5. Antioxidants (Vitamin C, E, Carotenoids)
The brain is easily affected by oxidative stress. Mosconi recommends eating antioxidant-rich foods—like those high in vitamin C and E—to help protect brain cells and lower inflammation that can impact memory and thinking.
- Aim for: 5–7 servings of colorful fruits and vegetables daily
- Top sources: Berries, oranges, red bell peppers, extra virgin olive oil, nuts, and seeds
Quick Tip: Stock your freezer with mixed berries—they’re an easy way to boost antioxidants. Add them to yogurt, oatmeal, or grab a handful for a quick snack. Another simple way to add color (and nutrients) is by prepping sliced veggies. I like keeping mini peppers, cucumbers, carrots, and radishes washed and ready to go for easy snacking or to toss alongside lunch or a savory breakfast.
6. Polyphenols (Flavonoids)
These potent plant compounds support cerebral blood flow and reduce inflammation. Mosconi’s brain scans show greater connectivity and blood flow in individuals who consume high-polyphenol diets.
- Aim for: 1–2 servings daily
- Top sources: Blueberries, green tea, cocoa, pomegranate, red onions, extra virgin olive oil
Quick Tip: Make Green tea a part of your daily routine.
7. Amino Acids (Tyrosine and Tryptophan)
Amino acids are precursors to neurotransmitters like dopamine (motivation) and serotonin (mood). Mosconi notes that high-quality protein is essential for cognitive function and emotional balance.
- Aim for: ~20–30g protein per meal
Top sources: Wild fish, eggs, turkey, lentils, tofu, pumpkin seeds
Quick Recipe: Quick Chicken and Veggies Recipe. If you’re struggling to get enough protein at meals, one strategy that works well for me and many of my clients is prepping protein ahead of time. I love baking a large piece of salmon to use for quick lunches or grilling a few chicken breasts that can easily be added to salads, wraps, or bowls. Canned salmon, sardines, and occasional tuna are easy, budget-friendly ways to boost your protein intake.
Final Thoughts
Nourishing your brain doesn’t have to be complicated—but it does require consistency, diversity, and intention. While these seven nutrients—omega-3s, B vitamins, choline, magnesium, antioxidants, polyphenols, and amino acids—play unique roles in brain health, it’s important to remember that no single nutrient acts in isolation. It’s the overall pattern of eating, lifestyle, and habits that matter most.
By including more of these foods in your routine, you’re taking simple, evidence-based steps to support cognitive resilience and long-term brain function. Start small: add an extra handful of berries to breakfast, swap in leafy greens at lunch, or prepare a protein ahead of time for the week.And if you’re feeling unsure about how to apply these ideas to your own life—or need support navigating brain health in the context of aging, perimenopause, metabolic changes, or mood—our team at Starkel Nutrition would be more than happy to help. We’re here to provide personalized, compassionate guidance rooted in science.