Zinc and Magnesium Brain Minerals

Zinc is the most critical nutrient for mental health & the most commonly deficient mineral. The recommended daily allowance is 15mg, while the average intake is 7.5mg. 

Zinc brain functions: A recommended daily allowance (RDA) is linked to improved memory. Zinc deficiency is associated with depression, anxiety, schizophrenia, hyperactivity and autism.

Zinc Sources: Zinc is associated with protein foods. Most foods high in zinc are protein-rich as well. The best sources of zinc include beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon. Also pumpkin seeds.

Zinc levels are likely to be particularly low for vegetarians. Pumpkin seeds are a good high concentration source of zinc for vegetarians.

Magnesium & Calcium brain functions: are both minerals that help counter irritability, nervousness or aggressiveness: they help the nervous system relax. 

Brain Magnesium sources: pumpkin seeds, brazil nuts, halibut, spinach, almonds, soy beans, mixed nuts.

Magnesium has been used to treat autistic and hyperactive children, together with other nutrients. It has also been shown to help with depression.

Magnesium is probably the second most commonly deficient mineral after zinc.

Brain Calcium sources: plain yogurt, sardines, cheddar cheese, milk, tofu.

BRAIN MINERAL SUPPLEMENTATION

Studies have shown that brain function related mineral supplementation above the recommended daily allowance (RDA) improves IQ.

 Order our recommended brain minerals supplement
 from A1 Supplements (United States). The dose
is specifically chosen for improved brain function.

Brain nutrients table

For a summary of brain nutrients and their brain function benefits, click on the table below. 

Best nutrients table - click to enlarge
 

 
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