Other Brain Requirements

Any dietary inadequacy can potentially have a dramatic impact on brain function. Numerous studies show that many people with depression also have low levels of the nutrient folate. Consuming foods containing this nutrient can significantly improve depression in these people. For this reason, anyone considering antidepressant medication should first be screened for folate levels through a blood test for homocysteine, the best indicator of folate levels in the body. For depressed individuals who have low folate levels, adequate folate intake and use may be as effective as Prozac or other antidepressant drugs for treating mild, moderate, and severe depression. Folate is contained in green, leafy vegetables and fruits; in some cases, fruit, especially citrus, can be a better source than leafy vegetables. For many people, synthetic folate or folic acid, as from most supplements, may not be as effective or as well utilized as folate obtained from real food sources. In fact, up to 30 percent of athletes may be unable to make use of synthetic folate.

Other micronutrients are important for the brain, too:

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  • Sodium, potassium, magnesium, and calcium—the same electrolytes we need for optimal training and racing—are also important for sending messages through the brain.
  • Zinc is important for growth and maturation of the brain, and is used for many chemical reactions in the brain, especially those related to behavior.
  • Copper is also important for the brain. While copper deficiency has been associated with deterioration of mental function and physical coordination, too much of this mineral can have the same results.
  • Manganese, like copper, is both important for proper brain function and has potential for adversely affecting the brain if taken in excess.
  • Lead, arsenic, and mercury are all toxic to the brain and pose real health problems throughout the world. Lead poisoning has been known about for centuries. For years scientific literature has described mercury poisoning, which can happen through consumption of fish contaminated with accumulated methyl mercury (introduced to the food chain by industrial waste) or consumption of grain treated with mercury fungicide. The debate over dental fillings is still a concern to many in the scientific community.
  • Vitamin B6 is another important brain nutrient and is used in the regulation of certain neurotransmitters. Because estrogen can reduce the levels of vitamin B6, this may be important for some women, especially those taking birth-control pills and estrogen-replacement therapy.
  • Many athletes consume and even rely on caffeine to help the body train and race. Though caffeine isn’t considered a nutrient, it is a drug with potentially significant brain effects. This is obvious to those who regularly consume caffeine. Don’t think so? Try not drinking your daily brew for even one day! A key effect of caffeine is increased mental performance and alertness, though negative brain effects can appear soon afterward when the drug wears off and you crave more, especially if your healthy food intake is inadequate. The physical side effects of caffeine can be unhealthy for some while others can tolerate relatively small amounts of caffeine each day. It’s up to you to determine if your brain and body can tolerate caffeine and, if so, how much.