We often think of brain health in terms of memory, focus, or stress—but behind it all is a powerful, lesser-known concept: neuroplasticity. It’s your brain’s ability to rewire, adapt, and learn throughout life. And yes, what you eat plays a meaningful role in supporting this dynamic process. In this post, we’ll explore the science of neuroplasticity, how specific nutrients influence it, and how you can build a more resilient, adaptable brain—starting with your next meal.

What Is Neuroplasticity, and Why Does It Matter?

Neuroplasticity refers to the brain’s capacity to form new neural connections and reorganize itself in response to learning, experience, and even injury. This adaptability is essential for skill development, emotional resilience, and healthy aging. While neuroplasticity naturally declines with age, research shows that certain lifestyle habits—like exercise, mental stimulation, and nutrition—can help preserve and even enhance it.

The Nutrition–Neuroplasticity Connection

Your brain is metabolically demanding, using up to 20% of your body’s energy, and it depends heavily on nutrient availability to function at its best. Here are some of the key players that support neuroplasticity:

1. Omega-3 Fatty Acids (Especially DHA)

DHA (docosahexaenoic acid), found abundantly in fatty fish like salmon, is a primary structural fat in the brain. It supports the integrity of neuronal membranes and promotes synaptic plasticity—the ability of neurons to form new connections. A study in Frontiers in Aging Neuroscience (2018) found that higher DHA levels were linked to improved memory and greater brain volume in older adults. Omega-3s may also help reduce inflammation, which is often associated with cognitive decline.
Sources: Wild-caught salmon, sardines, algae oil (for plant-based options)

2. Magnesium

Magnesium plays a crucial role in regulating NMDA receptors, which are involved in synaptic plasticity and learning. Low magnesium has been linked to impaired memory and mood. A 2010 study in Neuron demonstrated that increasing brain magnesium levels enhanced learning and short- and long-term memory in rats. Magnesium threonate, in particular, may cross the blood-brain barrier more efficiently.
Found in: Leafy greens, pumpkin seeds, dark chocolate, and magnesium-containing supplements like those in Ascendra’s Mind & Motion Stack

3. B Vitamins (Especially B6, B9, B12)

These vitamins support the methylation cycle, which affects neurotransmitter production, DNA repair, and neuronal health. Deficiencies in B12 and folate (B9) have been associated with cognitive impairment and reduced brain volume. Vitamin B6 plays a role in producing serotonin, dopamine, and GABA—key neurotransmitters involved in mood and cognition.
Best sources: Eggs, legumes, leafy greens, nutritional yeast, and B-complex supplements

4. Antioxidants: Vitamin C, Vitamin E, and Polyphenols

Oxidative stress can damage brain cells and interfere with neuroplasticity. Antioxidants neutralize free radicals, protecting brain tissue and supporting long-term brain health. Polyphenols found in blueberries, green tea, and turmeric have been shown to enhance cognitive function and synaptic signaling. Vitamin E, in particular, helps protect cell membranes and has been linked to slower cognitive decline in aging populations.
Food sources: Berries, citrus, nuts and seeds, green tea, turmeric

5. Adaptogens and Nootropics: Honorable Mentions

While not essential nutrients, certain plant compounds—like lion’s mane mushroom and bacopa monnieri—have shown promise in supporting nerve growth factor (NGF), which may promote new neural connections. A small 2009 clinical trial in Phytotherapy Research found that lion’s mane improved mild cognitive impairment in older adults over a 16-week period. You can find lion’s mane in some targeted brain support formulas, such as those in the Ascendra Mind & Motion Stack.

Everyday Habits That Complement Nutrition

In addition to a brain-supportive diet, these lifestyle choices further promote neuroplasticity:

• Regular aerobic exercise (like walking or cycling)
• Consistent sleep—7–9 hours a night
• Mind-challenging activities, such as puzzles, learning a new language, or practicing an instrument
• Mindfulness and meditation, which may thicken brain regions associated with learning and memory

Key Takeaways

• Neuroplasticity allows your brain to adapt, learn, and recover—nutrition can help support that process.
• DHA, magnesium, B vitamins, antioxidants, and certain adaptogens play essential roles in brain adaptability.
• A brain-healthy lifestyle goes beyond diet—regular movement, sleep, and mental engagement are also critical.

Support Your Brain from the Inside Out

To learn more about how we use magnesium, adaptogens, and nootropic ingredients to support brain adaptability, explore our Mind & Motion Stack—a blend designed with cognitive flexibility in mind.