# Nutritional guidance for brain health > Live situation record from CLSTR: https://clstr.news/situations/nutritional-guidance-for-brain-health > Updated: 2026-09-11T07:16:18.000Z. Sources: 13. Developments: 2. Nutritional guidance for brain and cognitive health emphasizes the importance of specific nutrients and dietary patterns. Initial recommendations highlight fish consumption at least twice weekly as a vital source of high-quality protein, vitamins B12 and D, iodine, selenium, and omega-3 fatty acids. Experts suggest rotating fatty fish like salmon, sardines, mackerel, or anchovies to maximize nutrient diversity. Other beneficial foods include leafy greens, tomatoes, walnuts, blueberries, and moderate amounts of coffee or tea. Subsequent information expands on the biological roles of these nutrients, noting that omega-3 fatty acids (EPA and DHA) are essential for neuronal membranes, synaptic plasticity, and reducing neuroinflammation. Magnesium is also identified as critical for regulating neurotransmitters and managing stress. Deficiencies in these areas are linked to risks of depression, anxiety, and neurodegenerative diseases. Additionally, polyphenols from berries, cocoa, and citrus fruits are noted for protecting against oxidative stress. ## Timeline ### 2026-09-11: Nutrients for brain health: the roles of omega-3 and magnesium Omega-3 fatty acids, magnesium, and polyphenols are essential for brain health, supporting cognitive function, reducing inflammation, and protecting against neurodegenerative decline. 2 sources. https://clstr.news/cluster/nutrients-for-brain-health-the-roles-of-omega-3-and-magnesium ### 2026-09-02: Nutritional experts recommend fish consumption for brain and body health Health experts recommend eating fish twice weekly, specifically fatty varieties like salmon, to boost omega-3 intake. Other brain-supporting foods include leafy greens, walnuts, and antioxidant-rich berries. 11 sources. https://clstr.news/cluster/nutritional-experts-recommend-fish-consumption-for-brain-and-body-health --- Cite as: Nutritional guidance for brain health. CLSTR, https://clstr.news/situations/nutritional-guidance-for-brain-health