For brain energy, it is necessary to prefer unsaturated fats and unrefined fruit-based sugars. Glucose provides rapid energy input to the brain; however, in the long term, it may trigger disruption of cellular metabolism by causing insulin resistance. In addition, although they are not energy molecules themselves, B vitamins that accelerate energy production are also necessary. The B vitamins that directly participate in energy production are thiamine, riboflavin, and niacin, or more simply listed as vitamin B1, B2, and B3.
As is often stated, healthy and balanced nutrition can be considered sufficient for brain health. However, for individuals working in mentally demanding jobs, B vitamins and fish oil may be taken as supplements.
Some vitamin products include a plant called ginseng, sourced from the Far East. Different types of plants may be referred to as ginseng; however, their effectiveness has not yet been proven, and they may show unwanted interactions with other medications being used.
There are also plants referred to as nootropics, meaning memory enhancers. For example, the ginkgo plant, which has been tried in Alzheimer’s disease, is one such plant. However, such plants should also be used under a physician’s knowledge and supervision.
Finally, there is a plant that may have the least side effects and has been shown scientifically to have memory-enhancing properties: rosemary, or by its scientific name, Rosmarinus. It is widely found in the Mediterranean region, and tea prepared by decoction (boiling), provided it is not consumed excessively, may be used for brain and mental health.
Among the essential nutrients for the human brain, it is important to consume fish rich in omega-3 fatty acids and phosphorus. However, since heavy metals such as lead may accumulate in fish, deep-bottom fish should not be consumed; instead, fish sourced from the open sea should be preferred.
In addition, nuts are beneficial for brain function due to the fatty acids they contain and vitamin E, known as tocopherol.
İlhan Elmacı, MD