Brain Health Supplements | The Vitamins & Minerals You Need Daily

January 13, 2018

Brain Health Supplements | The Vitamins & Minerals You Need Daily

By Dr. Keerthy Sunder

Brain Health and Aging

Health and well-being are important at any age. But as we grow older, we undergo a series of major life changes. Career changes and retirement, children leaving home, the loss of loved ones, and physical changes impact us all. The way we handle and grow from these changes is the key to staying healthy.

Aging is an inevitable element of human existence. We will all age at some point in our lives. But how does aging affect the brain?

In this article, we'll review how brain function declines with age and what you can do about it. We'll review the vitamins, minerals, and nutrients you should take every day ... and why. Finally, we invite your feedback at the end. If you still have questions about brain health and the use of supplements, please send us your question in the comments section at the end. We try to respond to all real-life questions with a personal response.

Supplements & Brain Health

Aging affects the brain, especially after our 40s. Changes physically manifested through decline in cognitive capacity, usually including the following symptoms:

  • decreased ability to maintain focus
  • decreased problem solving capacity
  • forgetfulness

If left unchecked, symptoms of brain decline can progress into more serious conditions in our 60s and 70s, such as:

  • Alzheimer's 
  • Dementia
  • Parkinson's disease

But take hope! Getting older does not necessarily mean you'll lose your health and end up dysfunctional in a wheel chair. This is not the case for those who take some preventive measures and take care of their health. How are supplements and brain health related?

Preventive measures such as a healthy diet and lifestyle, daily exercise, and natural ways of dealing with stress can help promote brain health at any age.

All these things are known as protectors of a person's good health, no matter their age. Supplements come in when you are not getting enough nutrition through your diet. This can happen as a result of:

  1. Normal declines in the body's ability to absorb nutrients as we age.
  2. Poor quality diet full of sugar, fatty, and fried foods.
  3. Low quality foods that are industrial, processed, or toxic.

The Best Supplements for Brain Health

The good news is that you can enrich your diet naturally. You can find nutrients in your diet, or you can add a nutritional supplement to fill any nutritional 'gaps'. So, where can you find the best supplements for brain health in food? What are the roles of these nutrients in your brain health? We compiled a list of the Top 8 brain health foods and supplements here.

#1 Vitamin C (Ascorbic acid)

This vitamin is beneficial for the brain in many ways. It helps to repair and regenerate tissues, protects against heart disease, and decreases the 'bad' cholesterol.

Foods that contain vitamin C are:

  • apples 
  • asparagus 
  • berries
  • broccoli 
  • cabbage 
  • cauliflower 
  • citrus fruits (lemons, limes, oranges) 
  • dark leafy greens (kale, spinach), 
  • kiwi 
  • melon (cantaloupe, honeydew, watermelon) 
  • peppers 
  • potatoes 
  • tomatoes

#2 Vitamin B2 (Riboflavin)

Vitamin B2 plays an important role in maintaining the health of the central nervous system. Deficiencies or imbalances of this vitamin can cause insomnia, anxiety, and other stress related conditions. Additionally, vitamin B2 prevents and alleviates memory impairment and neurodegenerative disorders such as dementia and Alzheimer's disease.

Foods that contain vitamin B2 are:

  • eggs
  • milk 
  • mushrooms
  • natural yogurt 
  • spinach

#3 Vitamin B3 (Niacin)

The brain needs niacin to get energy and function properly. In fact, brain fog and even psychiatric symptoms have been associated with niacin deficiency. Some types of schizophrenia can be treated with niacin, as it helps undo the damage to brain cells that occurs as a result of low levels of vitamin B3. This vitamin has been proven effective in keeping the brain healthy and prevents from Alzheimer's disease.

Foods that contain vitamin B3 are:

  • mushrooms
  • seeds 
  • tuna fish

#4 Vitamin B6 (Pyridoxine)

This water-soluble vitamin is needed for the brain to produce serotonin, a feel-good neurotransmitter that relaxes you and lifts your spirits. Vitamin B-6 also helps the body make hemoglobin, the part of your blood that carries energy-boosting oxygen to the brain and other organs. Vitamin B-6 may also improve your memory.

Foods that contain vitamin B6 are:

  • beef liver 
  • fish 
  • non-citrus fruits
  • potatoes


#5 Vitamin B9 (Folic Acid)

Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. Folic acid also works closely with vitamin B12 to increase the production of red blood cells.

Foods that contain vitamin B9 are:

  • asparagus
  • beans
  • beets
  • cauliflower
  • citrus fruits
  • green leafy vegetables
  • lettuce
  • whole grains


#6 Vitamin B12 (Cobalamine)

All the B vitamins help improve the nervous system and human intelligence functions. Optimizing vitamin B12 intake can be of profound benefit to cognitive ability as well as help maintain optimal function of nerves at every age.

Foods that contain vitamin B12 are:

  • cheese 
  • crab 
  • eggs
  • fish 
  • fortified cereals 
  • fortified soy products (tofu, soymilk) 
  • low fat dairy 
  • red meat

#7 Vitamin D

According to the recent studies in neurology, too-low levels of vitamin D raise people's risk for fatal stroke, dementia and multiple sclerosis. Vitamin D is involved in differentiation of tissues during development and in proper functioning of the immune system. Did you know that over 900 different genes are able to bind the vitamin D receptor through which vitamin D mediates its effects?

Foods that contain vitamin D are:

  • cheese
  • egg yolks
  • orange juice 
  • salmon
  • soy milk 
  • tuna


#8 Vitamin E

This antioxidant is a fat soluble vitamin which is extremely valuable in protecting cell membranes from oxidative damage caused by free radicals. Keeping membranes healthy, vitamin E is a guardian of the health of the entire cell. Increased intake of vitamin E helps preserve brain function and prevents nerve-cell degeneration. A healthy intake of vitamin E prevents or slows the rate of cognitive decline as the brain ages.

Foods that contain vitamin E are:

  • almonds
  • kale
  • plant oils
  • raw seeds
  • spinach

Brain Health Supplements & Vitamins

There have been lots of debates among doctors, medical experts, and nutritionists about the use of supplements as a way to boost the immune system and the brain. The truth is that you'll need to eat quite a large amount of fruit and vegetables every day in order to give your brain and body the needed vitamins and minerals.

Supplements can help you meet your body's daily nutritional needs.

In fact, the right daily multivitamins supplement can help fight off age-related ailments. The best way to build your defense is by increasing a healthy, well-rounded diet. Eating well is important at any age, but it becomes especially important after you 40's because all process in your body start to work differently. But if you simply cannot track your diet 100%, a multivitamin can give you peace of mind

The Best Brain Health Supplement on the Market

If you reached this part of the article, you are probably highly inspired and committed to eating healthy. You must have decided that you'll put your greatest efforts to stay in shape and preserve your health. After all, reaching middle age actually means you've got a lot to live for.

Congratulations! You made a great decision.

In order to achieve all this, you need to keep your brain sharp. After you've done your homework and educated yourself about brain health... you've probably filled your fridge with fruits, vegetables, fishy products, and whole grain.

Good for you! You're doing all the right things.

But you must still wonder: 'Am I getting all the nutrients I need to live life to the fullest and remain mentally acute? One supplement formula can help.

We'd like to introduce you to DoctorSunder's Brain Tune.

DoctorSunder's Brain Tune is a unique brain supplement that contains 25 unique supplements for enhancing brain performance.

Created out of Dr. Keerthy Sunder's 20 years of medical practice, this brain supplement has everything you need to reach your full brain potential and remain protected from aging relating cognitive diseases. You do not need to wonder if you have all the right nutrients on the table. You now have them in one glass daily.

Here's a comparison of the Top 3 competitors and Brain Tune's brain health ingredients:

DoctorSunder's Brain Tune table
Buy Brain Tune here.

Thrive in your 50's 60's and 70's. Isn't age just a number?

Ensuring Brain Health: How do I Keep my Brain Healthy?

Our brains have an astonishing ability to adapt and change. This ability is known as neuroplasticity. With just a little stimulation, your brain can form new neural pathways and alter existing connections.
The brain's incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age. These 7 tips can show you how:

1. Start doing brain exercises.
Check out the old 'memory' games of your youth. Or, do a daily crossword puzzle, buy Sudoku books ,or play other puzzle games regularly. Engaging in challenging brain exercises that activate your logic and full brain capacity can actually help you break your routine and challenge you to develop new brain pathways.

2. Get active in your body.
Since our body-mind system is connected, you cannot view the brain as a separate or exclude the body; they go together! So, engage in 20-30 minutes of cardiovascular exercise per day. Neurologists have discovered that getting enough oxygen to your brain is essential in order for the brain centers to get activated.

3. Make sure you get good sleep.
According to the National Sleep Foundation, those who are 65+ need 7-8 hours sleep every day. A quality sleep session enables your body and brain to rest and regenerate. In fact, the quality and quantity of sleep has a direct effect on your capacity to process information during the day.

4. Control your stress levels.
When you experience chronic stress, your brain becomes exhausted. It has been scientifically proven that chronic stress causes premature brain aging.

5. Insert humor, laughter and positivity in your life.
Learning to see the bright side in every situation is a skill that can be learned with practice. Being angry and sad all the time does not only cause wrinkles on your face, but is also negative for your mind. Focusing on loss won't make you younger, but quite the opposite.

6. Eat a brain-boosting diet.
The same way your body needs fuel, so does your brain. A healthy diet is defined as one that included fruit and vegetables as "core food groups" and includes both 2 or more servings of fruit per day and 4 or more servings of vegetables. Also, eat foods rich in Omega 3's, Vitamin E, and B Vitamins. Also, be sure to supplement brain deficiencies with the right type of formula.

7. Identify and treat health problems on time.
Have a regular physical and blood-based testing checkups to stay updated about your health condition. Regular check-ins with a medical professional can help you identify problems early and intervene to prevent serious issues.

Brain Health Supplement Questions

We hope to have covered the basics about brain health and supplementation. If you still have any concerns about brain health supplements OR are looking for information about brain health formulas, please do not hesitate to ask. All your questions and comments are welcomed. We try to reply personally and promptly to all legitimate inquiries.

Reference Sources:
Harvard Medical School: Should you get your nutrients from food or from supplements?
https://www.health.harvard.edu/staying-healthy/should-you-get-your-nutrients-from-food-or-from-supplements
NCBI: Vitamin C Function in the Brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649700/
Medline Plus: Vitamin C
https://medlineplus.gov/ency/article/002404.htm


Vitamin deficiency occurs when there is insufficient or poor dietary intake of essential vitamins. Inadequate levels of vitamins may result in an array of miserable conditions and make the body vulnerable to many diseases. Disorders related to vitamin deficiency are come as a result from:

  • Alcohol consumption which has an impact on folic acid levels. 
  • Medications might cause vitamin deficiencies.
  • Specific antibiotics can cause B6 deficiency.



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