"While medical and advertising law prohibits the description of a nutritional supplement or food as 'preventing, reversing or treating a disease', this is scientifically not correct. Nutrients do prevent, reverse and treat disease." - Patrick Holford, founder of Food for the Brain Foundation and author of "Upgrade Your Brain."

If you’re someone who wants to stay sharp, focused, and mentally resilient as you age, then what you feed your brain matters. Alongside a nourishing diet and healthy lifestyle, certain key supplements can play a powerful role in supporting brain health - especially when your body’s natural reserves are running low.

In his book Upgrade Your Brain, nutrition expert Patrick Holford explains how targeted nutrients can help prevent or slow cognitive decline, improve mental energy, and protect the brain from damage caused by inflammation or stress. Today, I'm going to focus on three of the most research-backed supplements for brain health: omega-3 fatty acids, B vitamins, and vitamin D.

Let’s dive into why these matter - especially if you’re skeptical about supplements.

Why Supplement?

Even with a healthy diet, many of us aren’t getting all the nutrients our brain needs to function at its best. Modern farming methods, nutrient-depleted soil, processed foods, certain medications and stress can all interfere with nutrient absorption and increase our needs - especially as we age.

That’s where smart supplementation comes in. It’s not about replacing real food - it’s about filling in the gaps and supporting your brain with what it actually needs to thrive.

And this isn’t just theory; numerous clinical studies have shown that targeted supplements can improve brain function and slow cognitive decline.

In Upgrade Your Brain, Patrick Holford pulls together a wide body of research to show how strategic supplementation can help protect the brain, enhance mental clarity, and reduce the risk of age-related decline.

So if you're someone who wants to stay sharp, vibrant and mentally energised, adding the right supplements can be one of the simplest - and most effective - steps you take.

1. Omega-3 Fatty Acids: Your Brain’s Best Friend

Your brain is nearly 60% fat - and omega-3 fatty acids, especially DHA (docosahexaenoic acid), are the building blocks of healthy brain cells. These essential fats help:

• Improve memory, attention and focus

• Support mood and reduce symptoms of depression

• Lower inflammation that can lead to cognitive decline

Low levels of omega-3s are linked with poor memory, brain fog, and an increased risk of Alzheimer’s disease. Yet many people aren’t getting enough through their diet - particularly if they rarely eat oily fish like salmon, sardines or mackerel.

A good-quality omega-3 supplement (ideally one with both EPA and DHA) can make a real difference to your mental clarity and long-term brain health.

2. B Vitamins: The Brain’s Metabolic Powerhouse

B vitamins - especially B6, B12, and folate (B9) - are essential for energy production in the brain and for the creation of neurotransmitters that affect mood, memory, and concentration.

But one of the most crucial roles they play is in regulating homocysteine, an amino acid that, in high levels, is linked to brain shrinkage and cognitive decline.

According to Holford, supplementing with B vitamins can help reduce homocysteine levels and slow the rate of brain aging - particularly in people with mild memory issues or early signs of decline. And deficiencies in B12 are surprisingly common, especially in older adults and vegetarians.

A B-complex supplement, or a targeted formulation for brain health, can be an easy way to support your focus, memory, and mood - especially when life gets busy or stressful.

3. Vitamin D: The Sunshine Vitamin That Protects Your Brain

You’ve probably heard about vitamin D for bone health, but did you know it’s also essential for your brain and mood?

Low levels of vitamin D are linked with:

• Brain fog and forgetfulness

• Seasonal depression and low mood

• Higher risk of cognitive decline

Vitamin D helps regulate inflammation, supports nerve growth, and even protects brain cells from damage. But with so many people spending more time indoors or living in low-sunlight areas, vitamin D deficiency is incredibly common - especially during the winter months.

A daily vitamin D3 supplement (especially when paired with vitamin K2) can be a game-changer for both mental and physical wellbeing.

Your Daily Dose of Brain Support

Supplements aren’t a magic pill - but they are a smart tool to help fill the gaps, reduce risk, and give your brain the nutrients it needs to thrive.

If you’ve been feeling foggy, forgetful, or just not quite yourself, it could be your brain asking for a bit more nourishment. And if you’re focused on staying sharp for years to come, a few targeted daily supplements can be one of the best investments you make in your future self.

Want Help Choosing the Right Supplements?

In Sharp Minds, we dive deeper into how to support your brain with food, supplements, and simple lifestyle shifts. We help you:

• Understand what to take (and why)

• Choose high-quality, effective products

• Build habits that support a clear, energised mind for life

If you’d like more guidance, encouragement, and expert support, come join us in Sharp Minds. Your future brain will thank you.

Disclaimer:

This blog post is for informational purposes only and is not intended to replace medical advice. Always consult with your GP or a qualified healthcare practitioner before starting any new supplement - especially if you have an existing medical condition, are pregnant, or are taking medication.