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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Nutrition for the brain should be non-negotiable as it runs the show, ranging from every thought, emotion, and movement. Magnesium and Omega-3 are two nutrients that can be your brain's support system.
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Magnesium is essential for many enzyme reactions, it help balance neurotransmitters, supports melatonin for deep, quality sleep and reduces brain inflammation & overactivity.
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Pumpkin seeds, spinach, almonds, cashews, dark chocolate, and whole grains are good sources and should be incorporated into your routine. Pro Tip: Pair it up with vitamin B6 or eat it with healthy fats for better absorption.
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Omega-3 (DHA & EPA) are vital as 60% of the brain comprises fats. DHA helps with cell membrane fluidity, while EPA provides anti-inflammatory brain support. It is needed for memory, clarity, mood & hormone balance.
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Fatty fish like salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts are good sources and should be incorporated into your routine. Pro Tip: Omega-3s need consistency; include these foods on a regular basis to see results.
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Symptoms that one might experience include fatigue, brain fog, high-stress reactivity, short-term memory dips, and mood swings.
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Some experience symptoms such as trouble focusing, word-finding issues, low mood or mood swings, chronic fatigue, and dry skin. This is a sign to include an Omega-3-rich food in your routine or start with a supplement.
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One should not compare, as both of these nutrients make a brain-boosting combo. Magnesium helps with calm, clarity, and resilience, while Omega-3 helps with memory, focus, and structural health. When combined, they can reduce anxiety, improve sleep, prevent cognitive decline, and sharpen one's mental edge.
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Include Magnesium in the evening or post-workout as it helps calm your nerves, and include Omega-3 in the morning with a meal for better absorption.
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Aim for a balanced diet and pair it up with supplements. Add magnesium-rich greens to smoothies, snack on seeds & nuts, and include Omega-3-rich fish 3–4 times per week or use a clean supplement daily.
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