Paying attention to your brain health can be a game changer for your mental wellness, but if you’re not taking the right supplements, you might as well not be taking any. Just like the rest of the body, sometimes there are deficiencies in the brain. In order to get the most out of our supplements, we must first figure out what we’re missing. Bryan Hixson, Director of Neuroscience at the Brain Performance Center breaks down the major brain supplements available and how to ensure they’re genuinely serving your needs.
Omega-3s
“Your brain is 60% fat, and half of that is omega-3 fatty acids. Omega-3s are as essential to your brain as protein is to your muscles. They are the primary building blocks of the electrical connections in your brain,” explains Hixson.
An omega-3 deficiency can largely impact how your brain functions and has been shown in studies to be associated with ADHD, poor memory, accelerated cellular aging, reduced athletic performance, and an increased risk of dementia.
Magnesium
“Magnesium is an essential nutrient that acts as a gatekeeper to trigger brain wave activity when needed and block brain waves from being triggered when not needed,” says Hixson. If you lack magnesium, these brain waves remain active, keeping part of your brain in “a hypervigilant state.”
“Magnesium deficiency can lead to brain wave dysregulation,” he continues, “which is associated with disorders such as anxiety, OCD, depression, migraines, and insomnia.”
Vitamin B
“The vitamin B family is vital for optimal brain health and cognitive function,” explains Hixson. “They play an important role in the production of neurotransmitters such as dopamine, serotonin, and GABA, which regulate your energy levels, motivation, happiness, and sense of peace. B vitamins have also been linked to the prevention of memory decline.”
Butyric Acid
Butyric acid is a short-chain fatty acid (SCFA) that comes from good bacteria in the gut breaking down dietary fiber. When you have a butyric acid deficiency, the gut struggles to keep its bacteria levels balanced, which has been linked to diseases such as Alzheimer’s and Parkinson’s.
“Research suggests that this type of fermentation process plays a significant role in maintaining the blood-brain barrier, protecting against neurodegenerative diseases,” Hixson says. “Additionally, its anti-inflammatory capabilities fight against brain inflammation linked to diseases such as Parkinson’s.
Vitamin D (sunlight)
We’re all aware how important some sunshine and vitamin D is, but it’s extra true for the brain.
“When our skin is exposed to sunlight, specifically UVB rays (from outside sunlight), it triggers the body to produce vitamin D,” Hixson explains. “This supports neurogenesis (the growth of new neurons), reduces inflammation, and regulates mood-enhancing neurotransmitters like serotonin.”
If vitamin D levels are too low, it can cause a variety of issues, such as inhibiting sexual desire and satisfaction.
“Increasing sunlight exposure, particularly in the morning, helps synchronize your internal clock or circadian rhythm, promoting better sleep quality and consistency,” explains Bryan. “Sunscreen will not lessen these benefits, so make sure to wear it and stay safe when outside.”
beauty beauty trends celebrities celebrity celebrity news christmas christmas movies coffee dating fashion fashion designers fashion trends fashion week fitness hailey bieber hair trends halloween harry potter health Instagram Justin Bieber kate middleton King Charles meghan markle mental health milan fashion week movies music netflix new york city paris fashion week pregnancy prince harry princess diana prince william relationships royal family royals skincare street style television tiktok travel valentine's day wellness
