The brain is a complex organ. Very generally speaking, the brain receives sensory information from the body, analyzes the 'data' and then responds accordingly, whether it be a motor response, or autonomic function, such as breathing or controlling heart rate. The brain does it all – and without it, we simply do not function. So how do we keep this vital organ in tip-top shape? In order for the brain to function optimally, at any age, it requires healthy nerve cells, and an adequate supply of blood, nutrients and neurotransmitters. Read on to find out how we can best supply this vital organ with all it needs from diet, supplements and lifestyle factors that can all support brain health. 

Understanding Brain Health

The human brain consists of many sections, which are all responsible for slightly different functions.

  • Brain Stem: attaches the brain to the spinal cord, is responsible for some reflexes and autonomic functions, such as breathing, heart rate, and blood pressure.
  • Cerebellum: located posterior and inferior, is responsible for position and movement.
  • Hypothalamic and Pituitary Area: the innermost portion of the brain, is responsible for visceral functions, such as regulating body temperature, sexual response, aggression, and pleasure, feeding and drinking.
  • Cerebral Cortex: the hub of the brain, the main processing station. Here, almost all the information entering the brain from sensory organs is integrated and processed. Motor function is initiated, emotion and thought processes are controlled, and memory is stored.
  • Cortex: has the ability to sort out the information it receives and send it out to the specific lobe responsible for the task.
  • Frontal lobe: in charge of motor skills, including speech, as well as overseeing executive functions/higher order functions, such as self-control, planning, reasoning and abstract thought.
  • Occipital Lobe: processes visual information, while the temporal lobe's main function is to process auditory information.
  • Parietal Lobes: process touch, pain and temperature (somatosensory information). Wernicke's area is also found here, responsible for the understanding of written and spoken language.

How Does My Brain Operate?

The brain forms a major part of the central nervous system (CNS). The spinal cord and peripheral nerves complete this system. Billions of neurons make up the brain. These cells transmit electrochemical signals throughout the nervous system. Signals trabel along neurons and across synapses to deliver messages. Some messages travel long distances, while other stay within a single neuron. Not every signal reaches the brain before triggering a response. Reflexes travel through the spinal cord and activate muscles almost immediately. More complex information travels to the cerebral cortex for processing. The brain then sends the appropriate response throughout the body. Fast, efficient communictaion depends on healthy nerve cells and a well-functioning nervous system.

What Are Positive Brain Health Supplements & Lifestyle Factors?

Even young, healthy individuals can suffer from 'brain fog', or the odd memory lapse, and even the happiest of people can have a 'slump', suffering from fluctuations in mood or bouts of depression. Alzheimer's and dementia, among other often debilitating diseases involving brain function, are certainly a cause for concern, but we don't have to be suffering from one of these diseases in order to take precautions. There are things we can do now, at any age, to protect our healthy brains from deterioration and provide them with the nourishment and support they deserve. There are several supplements, as well as lifestyle and dietary tips that can support sustained and healthy brain function.

Amino Acids, The Building Blocks of Neurotransmitters

Amino acids found in protein are integral to the efficient and optimal functioning of the body. The brain requires these amino acids for optimal functioning, as well. Phenylalanine is an essential amino acid, meaning it must be taken in through diet. It can be found in a variety of meats, fish, seafood, seeds and lentils. One major function of phenylalanine is that it produces the non-essential amino acid Tyrosine. Tyrosine plays a role in several brain-related functions. Tyrosine is converted into the neurotransmitters epinephrine, norepinephrine and dopamine. These neurotransmitters support processes such as memory, attention and problem solving. They also help to combat depression, provide mood support and balance the overall stress response.

Glutamine is another amino acid with brain-boosting abilities. It is the most abundant amino acid in the body, one of the reasons being that it acts as a secondary fuel source for the brain when glucose is not available; as such, it provides energy to all the cells of the brain, making it vital to every function. Glutamine is considered both essential and non-essential, depending on the circumstances in the body. Seeing as it is so vital to the brain, as well as both immunological and gastrointestinal functioning, supplementing with glutamine, or at the very least making sure to consciously include it in the diet, is very important. Food sources of glutamine include animal protein, beets, cabbage, beans, raw spinach and parsley.

While amino acids can be found in various foods, you can also find them in supplement form or in protein powder supplements to give your brain health an extra boost. 

Herbs That Promote Concentration

Various herbal supplements can be taken to improve cognitive function and brain health, and even offer protection for the brain from degenerative effects. Bacopa is an herb that can enhance neurons and synaptic activity by repairing damage and improving nerve impulses. The bacosides in bacopa are responsible for these benefits, thought to aid in the prevention and even reversal of cognitive decline. Use bacopa to improve attention and memory. Ginkgo bilboa is used to increase blood flow to the brain, which boosts memory and brings nutrients to the brain and nerve cells. As a strong antioxidant, Ginkgo can reduce cell damage from free radicals.

Foods to Enhance Brain Health


A healthy diet supports the entire body, including the brain. The brain requires twice as much energy as most other cells. Without enough energy, mental fatigue and poor concentration develop. The brain relies on glucose for fuel. However, refined sugar provides only a short burst of energy. Blood sugar quickly crashes, reducing focus and mental performance. Refined carbohydrates trigger insulin release from the pancreas. Insulin removes excess glucose from the bloodstream for storage. This process leaves less glucose available for the brain. As a result, energy, focus, and cognitive function decline.

Choose complex carbohydrates instead of refined sugars. Fruits, vegetables, and whole grains provide steady energy for the brain. Many fruits and vegetables also supply antioxidants that help protect brain cells from oxidative damage.

Protein also plays an essential role in brain health. It provides lasting energy and supports memory, attention, and other cognitive functions. Protein also supplies amino acids that the brain needs to function properly. Eggs provide high-quality protein and choline from lecithin. Choline supports communication between nerve cells. Other good choline sources include oats, flaxseed, wheat germ, and fish. 

Omega-3 fatty acids also support optimal brain function. Fatty fish, including salmon and sardines, provide excellent sources of omega-3s. These healthy fats help build and maintain gray matter. They also strengthen cell membranes and support efficient communication between brain cells. Research also links omega-3 fatty acids to improved attention, emotional balance, and overall cognitive health. 

Brain Exercises for Good Health

Just as your body gets flabby and lazy without exercise, so does your brain. Both physical and mental exercise are extremely important to maintain healthy brain function. Physical exercise in the form of cardiovascular activity enhances blood flow to the brain, increasing the density and size of the brain capillaries. This increases oxygen to the brain and, therefore, optimizes the delivery of nutrients and overall cognitive ability.

Crossword puzzles, games like Sudoku, card games, reading and learning new tasks, whether it be a new dance, a new song or a new language, can all serve to increase brain function and enhance synapse activity within the brain. September means back to school for a lot of us, but it doesn't have to be a drag, just remember that with each new fact you learn or mathematical equation you solve, you are actually increasing brain power and protecting your brain from early decline. For those of us who have long finished school, remember that even old dogs can learn new tricks. Keep learning, it will keep your brain young and sharp.

Mood Support For Brain Health

Temporary depression can occur during difficult life situations. Stress often intensifies sadness, anxiety, and anger. Talking with a trusted person or healthcare professional can provide valuable support. Some natural supplements may also help support mood. Neurotransmitter imbalances, especially low serotonin, can affect emotional wellbeing. Low levels of SAMe have also been linked to depression. Research suggests dietary methionine does not significantly increase SAMe levels. Brain health supplements may help support healthy SAMe production. 5-HTP serves as a precursor to serotonin and melatonin. Both neurotransmitters play important roles in mood regulation. Some studies have compared 5-HTP favourably with tricyclic antidepressants for supporting mood. B vitamins also support healthy brain function. Vitamins B6 and B3 may help maintain mood balance. Folic acid and vitamin B12 help the body produce SAMe.

Sleep: A Vacation For Your Brain

Sleep is not a dormant time for the brain; in fact, the brain is quite active during sleep. Many believe that sleep is a time for overworked neurons to repair. It is also said that it may allow the brain to exercise important neuronal connections that might otherwise deteriorate from a lack of activity while we are awake. Sleep deprivation can wreak havoc on our ability to focus, our memory, rational thinking and mood. This also strongly suggests that at least certain types of sleep help to maintain optimal emotional and social functioning. There is also some research to suggest that memory encoding happens during sleep.

The fall tends to be a time when we get back into the swing of a routine. The nights are cooler, and sleep tends to come a little easier. That being said, sometimes getting back into a healthy sleep routine is not easy, and sometimes added support is needed. Melatonin is a naturally produced hormone which is supposed to increase as night falls or it gets darker, making us feel sleepy. Melatonin, if taken about 30 minutes before bed, can help those individuals who often lie awake for hours before they are able to fall asleep. GABA is another amino acid and neurotransmitter shown to calm the nervous system, literally preventing brain cells from overfiring. GABA is often recommended for those individuals who can fall asleep but cannot seem to stay asleep throughout the night.

Stress Reduction

Very little explanation is necessary here. Our brain cannot work miracles. If you are in the middle of a million different tasks, with a million different things running through your mind, you are bound to forget something, lose focus and attention on any one task and have trouble thinking clearly. Stress, as always, plays a huge role in how well we are functioning, including cognitively. As important as it is to exercise your brain, be sure that you are also allowing yourself time to shut your brain off, as well. Meditation is one excellent way to do this. For some, an evening stroll or a hot bath can also do wonders to get out of your head, hit your internal reset button and allow yourself to focus again.