Optimal Brain Function: 5 Nutrients You Need

At Track Your Max, we strive to supply our clients with a transparent view into their metabolism, hormones, and biochemistry. With our help, patients are provided with empirical data on an ongoing basis to help optimize their health needs.

Optimal Brain Function: 5 Nutrients You Need

In this blog from Track Your Max, we explain the benefits of 5 nutrients for optimal brain function.

What Are 5 Nutrients You Need For Optimal Brain Function?

  • Omega-3 Fatty Acids

  • B Vitamins

  • Vitamin K

  • Lycopene

  • Zinc

Omega-3 Fatty Acids

For optimal intellectual performance, make sure to include Omega-3 fatty acids in your diet. These acids can help with general thinking, thought processing, and remembering/learning, and have even been known to reduce symptoms of ADHD. Furthermore, research suggests that Omega-3s may help prevent Alzheimer’s disease and dementia, as they have a positive effect on memory. It’s important to note that the typical American diet is very high in Omega 6s and low in Omega-3s. You can find Omega-3s in fish, walnuts, flax seeds, and chia seeds.

B Vitamins

B vitamins play a critical role in mood and mental performance. Scientific studies show that they can help lower the risk of developing dementia, reduce symptoms of anxiety, depression, stress, migraines, PMS, and even heart disease. Additionally, they can help increase energy levels. Unfortunately, many people in the United States are deficient in B vitamins and are not aware. Fortunately, there are various sources of B vitamins. Folate (B9) can be found in leafy greens such as kale and spinach, while choline, which has been linked to brain development, can be found in broccoli and cauliflower.

Vitamin K

Vitamin K is an essential nutrient that is often overlooked or forgotten when it comes to cognitive functioning and brain power. Not only is Vitamin K important for these areas, but it also plays a role in blood clotting, preventing heart disease, and building strong bones. A deficiency in Vitamin K can lead to easy bruising, so it is important to make sure you are getting enough of this vitamin. Foods such as broccoli, spinach, collard greens, basil, and even chili powder are great sources of Vitamin K.


Lycopene is a red carotene and carotenoid pigment found in red fruits and vegetables like tomatoes, watermelon, bell peppers, and red carrots. It is an important antioxidant that can protect against dementia, especially Alzheimer’s disease, as well as prostate cancer and breast cancer. Additionally, it helps to keep blood vessels around the heart and neck healthy.


The consumption of zinc is essential for boosting memory and cognitive ability. It also plays an important role in strengthening the immune system and cell growth. Furthermore, zinc has been associated with improving fertility and vision. However, zinc deficiencies may need to be supplemented, but too much zinc can weaken the immune system and cause exhaustion. As with all foods and nutrients, finding the right balance is critical. Eating a handful of pumpkin seeds each day is a great way to get your daily dose of zinc, but it can also be found in dark chocolate, potatoes, lamb, and seafood.

Track Your Max Is Your Source For Vitamin Deficiency Testing

If you believe you are experiencing symptoms of vitamin deficiency or simply would like to know how you can support your body better, a vitamin and mineral deficiency test is available to you with Track Your Max. This can help you find out if your diet is supporting your body composition and health goals as well as inform you of any deficiencies so you can add food variety or supplements to your diet.

The physicians and consultants at Track Your Max in Webster, TX dedicate themselves to providing essential services to people who are taking their health seriously. Our team of professionals can help provide you with data and an understanding of your own body. Our doctors will help you improve your selfcare or refer you to the correct healthcare provider to meet your needs.

Empowering Patients With Real, Live Results.

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