3 Supplements You Can Take for Brain Health
(That Actually Support Neurological Function, Recovery, and Performance)
If you’re struggling with symptoms like brain fog, headaches, dizziness, fatigue, poor focus, or lingering concussion symptoms, you’re not alone. Many people find that even after traditional care, their brain and nervous system still aren’t functioning at 100%.
While personalized neurological rehabilitation (often called Functional Neurology) is the gold standard for improving brain performance and recovery, targeted nutritional support can significantly enhance results. The brain is a metabolically demanding organ—it needs specific nutrients to regulate inflammation, neurotransmission, blood flow, mitochondrial function, and neural repair.
Here are three evidence-based supplements for brain health that support neurological function, overall health, and day-to-day performance:
1. Magnesium L-Threonate – The “Brain Magnesium”
Why it’s unique for the brain:
Magnesium L-threonate is one of the only forms of magnesium shown to effectively cross the blood–brain barrier. This means it directly increases magnesium levels inside the brain—where magnesium plays a critical role in synaptic plasticity (how neurons communicate and adapt).
Neurological / Brain Benefits
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Supports learning, memory, and cognitive performance
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Helps regulate NMDA receptors involved in neuroplasticity
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May reduce neural excitability linked to migraines and post-concussion symptoms
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Supports parasympathetic (calming) nervous system activity
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May help with sleep architecture, which is essential for brain repair
General Health Benefits
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Supports healthy muscle and nerve signaling
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Helps regulate stress response and cortisol balance
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May improve sleep quality and reduce nighttime restlessness
Lifestyle & Performance Benefits
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Improved mental clarity and focus
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Better stress resilience during busy or cognitively demanding days
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Supports recovery from mental fatigue and burnout
Best use case:
People with brain fog, migraines, concussions, cognitive fatigue, nervous system hyperexcitability, or poor sleep.
2. Omega-3 Fish Oils (EPA & DHA) – Structural Fats for the Brain
Why they matter:
The Brain is largely made up of fats, much of that being DHA. Omega-3 fatty acids are fundamental building blocks of neuronal membranes and are essential for reducing neuroinflammation and supporting brain signaling.
Neurological / Brain Benefits
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DHA supports neuron structure and membrane fluidity
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EPA helps regulate neuroinflammation
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Supports recovery after concussion or head injury
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May reduce frequency and severity of migraines
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Supports mood regulation and cognitive performance
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Improves cerebral blood flow and neurovascular health
General Health Benefits
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Supports cardiovascular health and healthy blood flow
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Reduces systemic inflammation
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Supports healthy lipid balance
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May help joint health and recovery
Lifestyle & Performance Benefits
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Improved mental stamina and attention
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Supports emotional regulation and stress tolerance
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May improve visual processing and reaction time
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Supports long-term brain aging and neuroprotection
Best use case:
Individuals with concussion history, migraines, dizziness, POTS/dysautonomia, inflammatory conditions, mood challenges, or cognitive slowing.
3. Vitamin D – A Neurohormone for Brain Function
Why Vitamin D is a brain nutrient:
Vitamin D acts more like a hormone than a vitamin. Vitamin D receptors are found throughout the brain, including areas responsible for executive function, mood regulation, balance, and autonomic control.
Neurological / Brain Benefits
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Supports neuroimmune regulation and reduces neuroinflammation
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Influences neurotransmitter synthesis (dopamine, serotonin)
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Supports vestibular system and balance pathways
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May improve fatigue and cognitive endurance
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Plays a role in autonomic nervous system regulation
General Health Benefits
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Supports immune system regulation
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Improves bone and muscle health
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Supports mitochondrial function and energy metabolism
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Linked to healthier inflammatory signaling
Lifestyle & Performance Benefits
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Improved energy levels and daytime alertness
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Better mood and emotional resilience
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Supports exercise recovery and neuromuscular function
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Helps with seasonal mood and energy fluctuations
Best use case:
People with fatigue, low energy, dizziness, balance issues, mood changes, immune dysregulation, or low sun exposure.
Why Supplements Alone Aren’t Enough for Brain Recovery
While these three supplements provide powerful neurological support, they work best when paired with targeted brain-based rehabilitation. The brain changes through specific input—not just nutrients. This is where personalized Functional Neurology comes in.
Functional Neurology uses individualized, data-driven exercises to stimulate underactive brain networks and rebalance dysfunctional circuits related to:
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Vestibular dysfunction and dizziness
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Visual-vestibular mismatch
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Autonomic dysfunction (POTS, lightheadedness, fatigue)
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Persistent post-concussion symptoms
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Migraines and sensory sensitivity
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Cognitive fatigue and brain fog
Supplements support the biochemical environment for change. Neurological rehab provides the stimulus for change.
Practical Tips for Using These Supplements
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Consistency matters: Neurological benefits come from daily use over weeks to months
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Test when possible: Vitamin D levels and Omega-3 index can be measured
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Personalization is key: Dosing and timing should match individual neurological needs
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Pair with brain rehab: Exercises amplify the brain’s ability to use these nutrients
Final Thoughts
If your symptoms have persisted despite traditional therapy, you’re not “stuck.” The brain is adaptable—even in adults—and responds to the right combination of targeted neurological stimulation + foundational nutritional support.
Magnesium L-Threonate, Omega-3 Fish Oils, and Vitamin D form a simple, evidence-based foundation for supporting brain health, neurological recovery, and daily cognitive performance.
If you’re dealing with dizziness, concussion symptoms, migraines, brain fog, or autonomic dysfunction, a personalized neurological evaluation can help identify which parts of your brain need activation—and how to support them nutritionally and therapeutically.
Forrest Fisher
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