Have you ever walked into a room and forgotten why you were there? Or struggled to recall an important detail from a conversation? Memory and intelligence are closely linked to the nutrients we consume daily. Our brain needs the right fuel to stay sharp, process information quickly, and reduce the risk of cognitive decline as we age.


Certain nutrients play a key role in enhancing brain function, supporting memory, and even protecting against diseases like Alzheimer’s. Here are 3 of the best nutrients for brain health, the right dosage, and the foods you should add to your diet to keep your mind sharp.


Omega-3 fatty acids
Omega-3 fatty acids are essential for brain function, especially DHA (docosahexaenoic acid), which makes up a significant portion of brain tissue. These healthy fats help build brain cells, support communication between neurons, and reduce inflammation, which is linked to cognitive decline and memory loss.

According to a study done in 2022 consuming omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain.


How much do you need?

Experts recommend 250–500 mg of combined EPA (eicosapentaenoic acid) and DHA per day for optimal brain function. However, for those with cognitive concerns, some studies suggest up to 1,000 mg daily can be beneficial.

Best foods to eat:

• Best-known food for Omega 3 fatty acid is fatty fish
• Walnuts and chia seeds
• Flaxseeds and hemp seeds

B vitamins

B vitamins, especially B6, B9 (folate), and B12, play an important role in brain function. They help reduce homocysteine levels, an amino acid that, when too high, has been linked to memory problems and cognitive decline. These vitamins also support the production of neurotransmitters that influence mood, memory, and intelligence.

As per a study done in 2012, low vitamin B-12 levels have been linked to both slow information processing and poor memory function.

How much do you need?

Vitamin B6: 1.3–2 mg/day (found in poultry, bananas, and potatoes)
Folate (B9): 400 mcg/day (found in spinach, lentils, and oranges)
Vitamin B12: 2.4 mcg/day (found in eggs, dairy, and fortified cereals)

Best foods to eat:

• Leafy greens like spinach
• Eggs and dairy products
• Fish and lean meats
• Fortified plant-based milk for vegans

Antioxidants

Antioxidants, particularly vitamin C, vitamin E, and flavonoids, help protect brain cells from oxidative stress, which can accelerate ageing and memory loss. They also support blood flow to the brain, ensuring it gets the oxygen and nutrients it needs to function at its best.


How much do you need?

Vitamin C: 75–90 mg/day (higher in smokers)
Vitamin E: 15 mg/day
Flavonoids: No official recommendation, but consuming a variety of colourful fruits and vegetables is key.

Best foods to eat:

• Berries like blueberries, strawberries, and blackberries
• Dark chocolate (70% cocoa or higher)
• Citrus fruits like oranges and grapefruit
• Nuts and seeds, especially almonds and sunflower seeds