human
Brain food: how to keep your brain in top shape with the right nutrients
Our brain is at the heart of our thoughts, actions, and emotions. It processes countless pieces of information, controls our movements and enables us to tackle complex tasks. Just as our body benefits from proper nutrition, our brain also requires a constant supply of energy and nutrients to function optimally. With the right foods — often called "brain food" — you can not only keep your brain sharp but also help it think faster, concentrate better,and recover more quickly from stressful periods.
In this post, you’ll learn which nutrients are particularly important for brain health and which foods best support brain function, allowing you to address potential deficiencies.
Why nutrients are so important for the brain
The brain is an energy powerhouse. Although it only makes up about 2% of our body weight, it consumes up to 25% of our daily energy. It works around the clock — even during sleep — and relies on a continuous supply of nutrients to maintain all its functions. Certain vitamins, minerals, fatty acids and antioxidants are essential to keep the mind clear, concentration sharp and stress responses calm. When these nutrients are lacking, it often results in fatigue, lack of focus, or even longer-term memory issues.
The most important nutrients for your brain
Our brain directs our thoughts, movements, emotions and many automatic processes like breathing and heartbeat. To keep these functions running smoothly, the brain requires a continuous supply of nutrients. These nutrients not only support daily mental performance but also protect the brain from long-term damage and help maintain mental health.
To keep everything running smoothly, the brain needs a good dose of essential nutrients each day. These nutrients not only boost mental power in day-to-day life but also help keep the brain healthy and strong in the long run. Here are the nutrients your brain needs the most:
1. Omega-3 fatty acids
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for the structure and function of brain cells. DHA is a key component of cell membranes in the brain and plays a central role in signal transmission between nerve cells. Omega-3s have anti-inflammatory properties, and studies suggest they may contribute to lowering the risk of neurodegenerative diseases like Alzheimer’s, though this hypothesis is still under investigation.
Natural sources:
- Fatty fish like salmon, mackerel, herring and sardines
- Walnuts
- Chia seeds
- Flaxseeds
2. B-vitamins (B6, B12, folic acid)
B-vitamins are indispensable for various brain functions. They play a key role in energy metabolism and support the production of neurotransmitters like serotonin, dopamine and GABA, which are crucial for mood and motivation. Vitamin B12 and folic acid are especially essential for nerve cell health and the formation of myelin, a protective sheath for nerve fibers.
Vitamin B6 + Vitamin B12
2 ...
- contributes to normal psychological function
- contributes to the reduction of tiredness and fatigue
- contributes to normal functioning of the nervous system
Natural sources:
- Meat (especially liver)
- Eggs
- Legumes
- Leafy greens
- Whole grains
3. Antioxidants (Vitamin C, Vitamin E)
Antioxidants like Vitamin C and Vitamin E play a vital role in protecting the brain from oxidative stress. Oxidative stress occurs when free radicals damage brain cells, leading to inflammation and accelerating the aging process. Antioxidants neutralize these free radicals, helping to keep the brain healthy and protect against neurodegenerative diseases.
Vitamin C
2...
- contributes to normal functioning of the nervous system
- contributes to normal psychological function
- contributes to the protection of cells from oxidative stress
- contributes to the reduction of tiredness and fatigue
Natural sources:
- Citrus fruits (Vitamin C)
- Nuts and seeds (Vitamin E)
- Berries
- Broccoli
- Bell peppers
4. Magnesium
Magnesium is a mineral involved in over 300 biochemical reactions in the body, including the regulation of the nervous system. It helps support communication between nerve cells and plays an essential role in managing brain activity, particularly in stress management and improving sleep quality. A magnesium deficiency can lead to symptoms such as nervousness, concentration issues and headaches.
Magnesium
2...
- contributes to a reduction of tiredness and fatigue
- contributes to normal functioning of the nervous system
- contributes to normal psychological function
Natural sources:
- Leafy green vegetables
- Nuts and seeds
- Whole grains
- Avocados
5. Choline
Choline is a lesser-known but crucial nutrient for brain function. It is required to produce acetylcholine, a neurotransmitter involved in memory and learning processes. Choline also supports the formation and maintenance of cell membranes in the brain. A deficiency in choline can lead to memory issues and decreased cognitive performance.
Natural sources:
- Eggs
- Liver
- Broccoli
- Peanuts
6. Zinc
Zinc plays a crucial role in neurotransmission and signal processing within the brain. It supports communication between nerve cells and is necessary for the proper function of enzymes involved in brain metabolism. Zinc deficiency has been linked to depression, cognitive impairments and memory problems.
Zinc
2 ...
- contributes to normal cognitive function
Natural sources:
- Beef
- Pumpkin seeds
- Chickpeas
- Lentils
7. Iron
Iron is essential for supplying oxygen to the brain. It plays a critical role in energy production within brain cells and is especially important for memory and concentration. Iron deficiency can lead to fatigue, focus issues, and reduced cognitive performance. Studies indicate that individuals with iron deficiency often experience tiredness and cognitive impairments, while adequate iron intake helps boost mental performance.
Iron
2...
- contributes to normal cognitive development of children
- contributes to normal cognitive function
- contributes to normal oxygen transport in the body
- contributes to the reduction of tiredness and fatigue
Natural sources:
- Red meat
- Legumes
- Spinach
- Tofu
8. Coenzyme Q10
Coenzyme Q10 is a powerful antioxidant found in the mitochondria, often called the “powerhouses” of cells. It supports energy production within brain cells and protects neurons from oxidative stress. Coenzyme Q10 is especially helpful during periods of mental strain and fatigue, as it aids in maintaining brain energy and combating mental exhaustion.
Natural sources:
Some of the best natural sources of these nutrients can be found in certain foods often referred to as "brain food." They provide exactly what your brain needs to function at peak performance. Let's take a closer look at these power foods.
The best brain foods for your mental performance
1. Nuts – The perfect snack for your brain
Nuts are true nutrient powerhouses. They are rich in healthy fats, vitamins, minerals and antioxidants that protect the brain and support its functions. Notably, they have a high content of Vitamin E, which plays an important role in protecting brain cells from oxidative stress. Oxidative stress occurs due to free radicals that can attack brain cells and contribute to age-related cognitive decline.
A particular type of nut that is especially beneficial for brain function is walnuts. They not only contain Vitamin E but also Omega-3 fatty acids, which are essential for the structural integrity of brain cells. Omega-3s are components of cell membranes and support signal transmission between nerve cells.
Tip: A handful of walnuts or almonds a day can help support brain function while also strengthening your cardiovascular system. They make a great snack or topping for your cereal or yogurt.
2. Berries – Small but packed with antioxidants
Berries, especially blueberries, are not only delicious but also incredibly rich in antioxidants that protect the brain from oxidative stress. Oxidative stress is a major cause of age-related decline in cognitive abilities, as it can damage brain cells.
Another benefit of berries is their high content of Vitamin C, which is also a powerful antioxidant and supports the immune system. Vitamin C not only helps fend off free radicals but also promotes the production of neurotransmitters necessary for communication between nerve cells.
Tip: Incorporate berries into your breakfast, whether in a smoothie, sprinkled over yogurt, or eaten raw as a snack. They not only help your brain but also provide a good dose of Vitamin C and are low in calories.
3. Fatty fish – Omega-3 for sharp thinking
Fatty fish such as salmon, mackerel, herring, or sardines are the best natural sources of Omega-3 fatty acids that the brain desperately needs. DHA is particularly important for memory and cognitive performance, as it is found in high concentrations in the gray matter of the brain, where information processing occurs.
Studies show that people who regularly eat fatty fish have better cognitive abilities and a lower risk of memory loss and cognitive impairments as they age.
Tip: Try to eat fatty fish at least twice a week to provide your brain with the necessary Omega-3 fatty acids. If you don't like fish, plant-based sources or Omega-3 supplements can be a good alternative.
Vegan Omega-3 alternatives: Plant-based sources for mental sharpnessOmega-3 fatty acids are essential for brain health and mental performance, but fish isn’t the only source of these valuable fats. Vegan sources provide an effective alternative to supply the brain with alpha-linolenic acid (ALA), an Omega-3 fatty acid that the body can convert into the important docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — both key components for brain function.
Main sources of plant-based Omega-3 include flaxseeds, chia seeds, hemp seeds, and walnuts. A tablespoon of flaxseeds or chia seeds covers a significant portion of the daily ALA requirement. Additionally, algae oils offer a direct source of DHA and EPA and are particularly effective for vegans. Studies show that algae oil can have effects similar to fish oil, making it an excellent alternative.
To optimize absorption, Omega-3-rich foods should be regularly included in the diet to support cognitive health in the long run and enhance mental sharpness.
4. Eggs – The nutrient bomb for your brain
Eggs are not only an excellent source of protein but also a fantastic source of choline, a nutrient needed for the production of acetylcholine — a neurotransmitter involved in memory and learning functions.
Additionally, eggs contain Vitamin B12, which is particularly important for nerve function and brain health.
Tip: Incorporate eggs into your diet regularly, whether as a breakfast dish, in an omelet, or in salads. They are versatile and provide a variety of important nutrients that benefit your brain.
5. Legumes – A true brain food for more focus and energy
Legumes such as lentils, beans, chickpeas and peas are not only a great source of protein but also rich in important nutrients that support brain function. They contain high levels of folate, iron, magnesium and zinc, which together help promote cognitive function and memory. A deficiency in iron and zinc can also lead to fatigue and concentration difficulties.
One advantage of legumes is the slow breakdown of complex carbohydrates, which provides stable energy and avoids blood sugar spikes. This supports long-term concentration and prevents you from feeling tired quickly after a meal. Additionally, the fiber in legumes contributes to gut health, which can positively affect the brain due to the close connection between the gut and the brain through the gut-brain axis.
Balancing nutrient deficiencies: How the NN Brainrefresher® supports your brain
While it’s essential to incorporate “brain foods” into your diet regularly, it can still be challenging to meet all nutrient needs. This is where the
NN Brainrefresher® can be a valuable addition. This specially designed formula delivers a carefully balanced mix of vitamins, minerals and antioxidants to support mental performance and address nutrient deficiencies.
What makes the NN Brainrefresher® special?
-
B-vitamins: The NN Brainrefresher® contains key B-vitamins such as B6, B12 and B2. As previously stated these vitamins are essential for the brain’s energy metabolism, helping to convert carbohydrates into energy and reduce fatigue.
-
Magnesium and zinc: These minerals help strengthen the brain’s resilience during stressful times and are included in the NN Brainrefresher® to ensure that your brain is always optimally supplied.
-
Antioxidants: Antioxidants like Vitamin C and Vitamin E protect the brain from the harmful effects of free radicals.
-
Coenzyme Q10: Coenzyme Q10 is a powerful antioxidant that supports cellular energy metabolism.
-
Cordyceps: Cordyceps is a traditional adaptogen used in Chinese medicine for centuries to enhance physical and mental performance. Adaptogens help the body adapt better to stress and support the nervous system in challenging situations. In the NN Brainrefresher®, Cordyceps helps promote brain resilience and naturally stabilize energy levels — without caffeine.
When is the NN Brainrefresher especially useful?
The
NN Brainrefresher® is an ideal supplement for anyone regularly facing high mental demands or wanting to maintain concentration and cognitive performance during stressful times. Whether you’re preparing for exams, facing work pressure, or just feeling like your brain could use some extra support, the
NN Brainrefresher® offers the nutrients your brain needs to reach its full potential.
It’s particularly helpful during phases when you feel your diet alone isn’t enough to meet all essential nutrients. Plus, since the
NN Brainrefresher® is caffeine-free, you avoid the unpleasant side effects like restlessness or sleep disturbances often associated with caffeinated products.
Conclusion: Brain food and targeted supplements for a powerful mind
Your brain works around the clock for you — it processes information, makes decisions, and helps you keep a clear head in stressful times. To perform all these tasks as well as possible, it needs the right nutrients. With a balanced diet rich in “brain food” like nuts, berries, fatty fish, eggs, and legumes, you can optimally support your brain and maintain its performance.
And if nutrition alone isn’t enough to meet the increasing demands of everyday life, the
NN Brainrefresher®, with its targeted combination of vitamins, minerals, and antioxidants, is a fantastic alternative.
Remember, your brain is always working at full speed for you — so it deserves a little extra care to keep crafting your brilliant ideas!
Sources:
1 Giacobbe J.; Benoiton B.; Zunszain P.; Pariante C. M.; Borsini A. (2020): The Anti-Inflammatory Role of Omega-3 Polyunsaturated Fatty Acids Metabolites in Pre-Clinical Models of Psychiatric, Neurodegenerative, and Neurological Disorders. Frontiers in Psychiatry. Volume 11.
2 European Commisson (2024): Health Claims. Food and Feed Information Portal Database. https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register
product recommendations :
NN ADS
Stress, hectic pace, mental strain, mood swings and lack of motivation are very common phenomena of modern life. NN ADS contains a unique nutrient mix with ingredients specially formulated to help you tackle the challenges of everyday life in a motivated, cheerful, stress-resistant and efficient manner.
to product
NN Brain
Stressful phases in our professional and private lives can quickly push us to our limits. Rose root can help here - it does not take over stressful meetings, cannot take over raising the children or help with the household. Its power lies in the fact that it helps to master all these situations with more serenity and energy.
to product
NN NeuroVital
Brainfood generally refers to foods and dishes that provide the human brain with the optimum combination of nutrients to enable it to function smoothly. The group of B vitamins and antioxidants are particularly important for this. NN NeuroVital contains all B vitamins as well as valuable antioxidants and choline for an ideal supply of nutrients for the brain.
to product
NN Neurotrans®
Everyday stress and environmental influences have a negative effect on our body. The body can cope well with temporary stressful phases. In the long term, however, constant stress and permanent overstimulation are harmful and the body finds it increasingly difficult to calm down. Gamma-aminobutyric acid (GABA) in NN Neutrotrans can help to relax and calm the body in these times.
to product
NN Brainrefresher®
You can't get out of bed in the morning, during the day you lack the necessary motivation for everyday tasks and even small annoyances lead to great frustration. When everything becomes too much for our brain, it is usually a cry for nutrients. Listen to it and give it the energy boost it needs with NN Brainrefresher® capsules.
to product
NN Mindrecover®
The human brain needs an enormous amount of energy, which is obtained in the body from carbohydrates or sugar. NN Mindrecover® gives the brain an extra portion of energy for more concentration and better memory. The special feature of NN Mindrecover® is the D-galactose it contains, which makes the preparation relevant for diabetics and lactose-intolerant people.
to product