🧠 Brain Health
The best foods & supplements to sharpen your mind
Your brain is the most energy-demanding organ in your body. What you eat directly affects focus, memory, and your long-term risk of cognitive decline. Start here.
14Top Foods
6Supplements
5Lifestyle Guides
ResearchInformed
Top Brain Health Foods
Click to read guide🫐BlueberriesFlavonoids improve memory and delay age-related cognitive declineRead guide →
🌰WalnutsDHA and polyphenols support neuroplasticity and reduce oxidative stressRead guide →
🎃Pumpkin SeedsRich in zinc, magnesium, iron and copper — all essential for brain functionRead guide →
🍵Green TeaL-theanine + caffeine synergy improves focus without the jittersRead guide →
🌿TurmericCurcumin crosses the blood-brain barrier and boosts BDNF (brain growth factor)Read guide →
🥦BroccoliSulforaphane and Vitamin K protect neurons from oxidative damageRead guide →
🥑AvocadoMonounsaturated fats support healthy cerebral blood flowRead guide →
🌱SpinachFolate and lutein help maintain cognitive function as you ageRead guide →
🌿Rosemary1,8-cineole in rosemary aroma has been shown to improve memory performanceRead guide →
🫚GingerAntioxidants in ginger reduce brain inflammation and may protect against Alzheimer'sRead guide →
🍄MushroomsErgothioneine in mushrooms protects neurons from oxidative damageRead guide →
🌾FlaxseedsALA omega-3s and lignans support brain cell membrane integrityRead guide →
🐟Fatty FishDHA makes up 40% of brain's polyunsaturated fat — essential for cognitive functionRead guide →
🥚EggsCholine is critical for acetylcholine production — the memory neurotransmitterRead guide →
Recommended Supplements
Evidence-based picksThe most exciting nootropic in recent research. Lion's Mane stimulates Nerve Growth Factor (NGF) production, which promotes the repair and growth of neurons. May improve mild cognitive impairment.
Typical dose: 500–1,000mg extract daily (look for >30% beta-glucans)
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DHA is the primary structural fat in the brain, making up about 40% of its polyunsaturated fats. Adequate DHA is linked to better memory, faster cognitive processing, and reduced dementia risk.
Typical dose: 1,000–2,000mg DHA daily
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Bacopa Monnieri (guide coming soon)
An adaptogenic herb with strong clinical evidence for improving memory consolidation and reducing anxiety. Effects build over 8–12 weeks of consistent use.
Typical dose: 300–600mg standardized extract daily
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Phosphatidylserine (guide coming soon)
A phospholipid that's a core building block of brain cell membranes. Well-studied for improving memory, focus, and cognitive decline in aging adults. One of the few supplements with an FDA qualified health claim.
Typical dose: 100–300mg daily
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Vitamin D receptors are found throughout the brain. Deficiency is strongly associated with cognitive decline, depression, and increased dementia risk. Most people don't get enough from sunlight alone.
Typical dose: 2,000–5,000 IU daily
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Citicoline (CDP-Choline) (guide coming soon)
Citicoline boosts acetylcholine (the memory neurotransmitter) and supports brain cell membrane repair. More bioavailable than standard choline and well-tolerated at higher doses.
Typical dose: 250–500mg daily
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Lifestyle Recommendations
Beyond diet & supplements💪
Strength Training
Resistance training raises BDNF and irisin — key proteins that protect and grow brain cells
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Zone 2 Cardio
Aerobic exercise is the most powerful known intervention for neuroplasticity and BDNF production
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Sleep Optimization
Sleep is when the glymphatic system clears amyloid plaques and the brain consolidates memory
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Meditation
Regular meditation increases gray matter density and measurably improves working memory
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Nature Exposure
Time in natural environments measurably reduces cortisol and improves cognitive function
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From the blogFor informational purposes only. These recommendations are based on publicly available nutritional research and are not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement regimen, especially if you have a medical condition or take medications.