Macronutrients and Brain Health

The Building Blocks of Brain Energy

The brain uses about 20% of our body’s energy and needs a balanced mix of macronutrients to get energy and build essential structures.

Carbohydrates:

Proteins:

Provide amino acids for making neurotransmitters (e.g., dopamine and serotonin).
Support memory and learning functions.

Fats:

The right balance of macronutrients can boost our mood and ability to think clearly.

Carbohydrates and Mood:

Complex carbohydrates (like whole grains) provide steady energy, reducing mood swings and brain fog.
Simple sugars can cause quick energy spikes and crashes, leading to tiredness and irritability.

Proteins and Cognitive Function: Supply building blocks for neurotransmitters, aiding memory and concentration.

Fats and Brain Health: Omega-3 fatty acids are linked to sharper thinking and lower risks of depression.

A balanced diet supports brain functions like concentration, learning, and overall mental performance.

Here are some interesting facts about macronutrients and brain health:

The human brain is about 60% fat
The brain uses about 120 grams of glucose daily—roughly the amount in a small snack!
Meals high in protein can boost dopamine, the “feel-good” hormone, enhancing mood and alertness.
Proteins provide amino acids like tryptophan that help produce neurotransmitters (such as serotonin), which regulate mood and sleep.

Let’s quickly recap what we learned about macronutrients and brain health:

What is the brain’s main energy fuel? Glucose
Which nutrient supplies amino acids for neurotransmitters? Protein
Which fatty acid is most linked to brain health? Omega-3
What if eaten too often can cause rapid spikes and crashes in energy? Simple Sugars