Good cognition isn’t just a matter of genetics. It’s also a matter of nutrition.

Along with vitamins and essential fatty acids, the brain relies on specific minerals to function properly. Minerals have a significant impact on memory, mood, and cognitive processing. They can influence your mood, mental clarity, and even the way your brain ages.

Here are some of the most important minerals for brain health, and how to include them in your diet.

 

Iron: fuel for brain cells

Iron is required for making haemoglobin, the protein that carries oxygen in the blood and to the brain. In the brain, iron is a key component of an enzyme called cytochrome C oxidase, which is essential for generating ATP, the energy source that powers neurons.^[1] Research suggests that without sufficient iron, brain cells may struggle to get the energy they need for proper growth. This energy is crucial for cognitive functions such as memory, attention span, and problem-solving. In fact, a meta-analysis found that children who met the required daily intake of iron had better problem-solving and reasoning skills than those who did not.^[2]

• Good sources of iron include red meat, liver, dark poultry meat (thighs and drumsticks), oily fish, and shellfish.

 

Zinc: support for neural processes

Zinc is more concentrated in the brain than in any other organ. This is because zinc is a key building block for brain proteins and supports the function of over 2000 enzymes and transcription factors: molecules that control how genes are turned on and off.^[4]  This process is crucial for brain development, especially in the early years. Studies show that adequate zinc intake during pregnancy can contribute to proper brain function and memory skills in children, while zinc deficiency may have a negative effect.^[5]

Zinc continues to support neuron function throughout life, contributing to processes such as memory, learning, and overall cognitive function. Research has shown that a deficiency in zinc may impair brain cell regeneration,  which can then affect learning and memory.^[6]

• Good sources of zinc include beef, fish, and seafood, especially shellfish; eggs and dairy products, beans, nuts, and whole grains.^[7]

 

Magnesium: the peacekeeper

Magnesium is critical for maintaining a healthy balance of calcium in the brain. Calcium is needed for synaptic activity and memory formation but can lead to overstimulation when in excess.^[8]

Magnesium also increases the activity of GABA, a calming neurotransmitter that helps to reduce stress and promote relaxation.^[9] Magnesium helps maintain the blood-brain barrier, a protective shield that prevents toxins from entering the brain. It also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein critical for brain plasticity, learning, and memory.^[10]

Higher magnesium intake in both younger and older individuals has been shown to increase synaptic connections in key areas of the hippocampus, leading to better memory and overall cognitive function.^[11]

• Good sources of magnesium include green leafy vegetables such as spinach and kale; berries, bananas, fish, beans, nuts, root vegetables, and whole grains.^[12]

 

Calcium: the activator

Calcium is so important to brain function that neurons have extensive and intricate calcium signalling pathways.^[13] Calcium signals brain cells to release neurotransmitters, which allows cells to communicate efficiently and form connections, as well as adapt to new information. When a neuron is activated, calcium flows into the cell, triggering a cascade of biochemical reactions that strengthen neural pathways essential for learning and memory.^[14]

Calcium also regulates specific proteins involved in memory storage and long-term brain plasticity.^[15]

• Good sources of calcium include dairy products such as milk, yoghurt, and cheese; green vegetables such as broccoli and spinach; and fortified foods such as cereals, grains, juices, and breads.

 

Iodine: driving development

Iodine deficiency is the most prevalent cause of learning difficulties and cognitive impairment.^[16] Iodine is required for the production of thyroid hormones, which are vital for healthy brain development. Thyroid hormones support myelination, the process of forming a protective coating around nerve fibres, which is vital for signal transmission. Thyroid hormones play a key role in synaptogenesis, the formation of new connections between neurons, and influence dendrite structure, which affects how neurons receive signals.^[17] They also support synaptic plasticity, the brain’s ability to adapt and rewire itself in response to learning and experiences.^[18] Because of this, thyroid hormones are critical for memory, learning, and overall cognitive function. Low iodine levels, especially during early development, can contribute to significant neurological challenges. However, adequate iodine intake has been found to improve cognitive function in children who are mildly iodine-deficient.^[19]

• Good sources of dietary iodine include fish, seaweeds, dairy foods, and eggs.^[20]

 

This content is for educational purposes only and is not a substitute for health professional advice.

 

^[1] Beard, J. L., Connor, J. R., & Jones, B. C. (1993). Iron in the brain. Nutrition reviews, 51(6), 157–170. https://doi.org/10.1111/j.1753-4887.1993.tb03096.x

^[2] Gutema, B. T., Sorrie, M. B., Megersa, N. D., Yesera, G. E., Yeshitila, Y. G., Pauwels, N. S., De Henauw, S., & Abbeddou, S. (2023). Effects of iron supplementation on cognitive development in school-age children: Systematic review and meta-analysis. PloS one, 18(6), e0287703. https://doi.org/10.1371/journal.pone.0287703

^[3] Moustarah F, Daley SF. Dietary Iron. [Updated 2024 Jan 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/

^[4] Portbury, S. D., & Adlard, P. A. (2017). Zinc Signal in Brain Diseases. International journal of molecular sciences, 18(12), 2506. https://doi.org/10.3390/ijms18122506

^[5] Kumar, V., Kumar, A., Singh, K., Avasthi, K., & Kim, J. J. (2021). Neurobiology of zinc and its role in neurogenesis. European journal of nutrition, 60(1), 55–64. https://doi.org/10.1007/s00394-020-02454-3

^[6] Cabrera Á. J. (2015). Zinc, aging, and immunosenescence: an overview. Pathobiology of aging & age related diseases, 5, 25592. https://doi.org/10.3402/pba.v5.25592

^[7] Roohani, N., Hurrell, R., Kelishadi, R., & Schulin, R. (2013). Zinc and its importance for human health: An integrative review. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 18(2), 144–157.

^[8] Maier, J. A. M., Locatelli, L., Fedele, G., Cazzaniga, A., & Mazur, A. (2022). Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration. International journal of molecular sciences, 24(1), 223. https://doi.org/10.3390/ijms24010223

^[9] Poleszak E. (2008). Benzodiazepine/GABA(A) receptors are involved in magnesium-induced anxiolytic-like behavior in mice. Pharmacological reports : PR, 60(4), 483–489.

^[10] Wang, C. S., Kavalali, E. T., & Monteggia, L. M. (2022). BDNF signaling in context: From synaptic regulation to psychiatric disorders. Cell, 185(1), 62–76. https://doi.org/10.1016/j.cell.2021.12.003

^[11] Slutsky, I., Abumaria, N., Wu, L. J., Huang, C., Zhang, L., Li, B., Zhao, X., Govindarajan, A., Zhao, M. G., Zhuo, M., Tonegawa, S., & Liu, G. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165–177. https://doi.org/10.1016/j.neuron.2009.12.026

^[12] Cazzola, R., Della Porta, M., Manoni, M., Iotti, S., Pinotti, L., & Maier, J. A. (2020). Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon, 6(11), e05390. https://doi.org/10.1016/j.heliyon.2020.e05390

^[13] Gleichmann, M., & Mattson, M. P. (2011). Neuronal calcium homeostasis and dysregulation. Antioxidants & redox signaling, 14(7), 1261–1273. https://doi.org/10.1089/ars.2010.3386

^[14] Marambaud, P., Dreses-Werringloer, U., & Vingtdeux, V. (2009). Calcium signaling in neurodegeneration. Molecular neurodegeneration, 4, 20. https://doi.org/10.1186/1750-1326-4-20

^[15] Baker, K. D., Edwards, T. M., & Rickard, N. S. (2013). The role of intracellular calcium stores in synaptic plasticity and memory consolidation. Neuroscience and biobehavioral reviews, 37(7), 1211–1239. https://doi.org/10.1016/j.neubiorev.2013.04.011

^[16] Redman, K., Ruffman, T., Fitzgerald, P., & Skeaff, S. (2016). Iodine Deficiency and the Brain: Effects and Mechanisms. Critical Reviews in Food Science and Nutrition, 56(16), 2695–2713. https://doi.org/10.1080/10408398.2014.922042

^[17] Bernal J. Thyroid Hormones in Brain Development and Function. [Updated 2022 Jan 14]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK285549/

^[18] Raymaekers, S. R., & Darras, V. M. (2017). Thyroid hormones and learning-associated neuroplasticity. General and comparative endocrinology, 247, 26–33. https://doi.org/10.1016/j.ygcen.2017.04.001

^[19] Gordon, R. C., Rose, M. C., Skeaff, S. A., Gray, A. R., Morgan, K. M., & Ruffman, T. (2009). Iodine supplementation improves cognition in mildly iodine-deficient children. The American journal of clinical nutrition, 90(5), 1264–1271. https://doi.org/10.3945/ajcn.2009.28145

^[20] Lee, K. W., Shin, D., Cho, M. S., & Song, W. O. (2016). Food Group Intakes as Determinants of Iodine Status among US Adult Population. Nutrients, 8(6), 325. https://doi.org/10.3390/nu8060325