The micronutrients that matter for the brain
Six nutrients whose shortfall genuinely degrades cognition, and how to cover them through food.
The framework
No supplement makes you intelligent. A shortfall, on the other hand, degrades, and shortfalls are common in the general population.
The rational strategy: cover your needs, do not stack capsules. What follows is informational and replaces neither medical advice nor a blood test.
1. Omega-3, EPA and DHA
Role. DHA is a major structural constituent of neuronal membranes. EPA has documented anti-inflammatory effects, with converging data on mood.
Sources. Oily fish, sardines, mackerel, herring, salmon, anchovies, two to three times a week. Plant sources, flaxseed, walnuts, rapeseed, provide ALA, whose conversion into EPA and DHA is poor, five to ten per cent.
Supplement. Relevant if you do not eat oily fish. Favour EPA plus DHA forms, fish oil or micro-algae for plant-based diets.
2. Magnesium
The rest is part of the Sleep & Energy module
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