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Substances Index

This page organizes all substances referenced in the BRAIN Diet documentation according to their biological classification: Nutrients (essential), Bioactive Compounds (non-essential, functional), and Microbial Metabolites (derived from digestion or microbial action).

Nutrients (Essential + Classical)​

Macronutrients​

Amino Acids​

Essential Amino Acids

Chemical structure

Histidine

Essential AA; precursor to histamine; roles in enzyme active sites

Chemical structure

Isoleucine

Essential BCAA; energy metabolism; complements leucine/valine

Chemical structure

Leucine

Essential BCAA; mTOR signaling; protein synthesis; cognitive load support

Chemical structure

Lysine

Essential AA; limiting in many cereals; complements legumes

Chemical structure

Methionine

Essential AA; precursor to SAMe via methylation cycle

Chemical structure

Phenylalanine

Essential AA; precursor to tyrosine → catecholamines

Chemical structure

Threonine

Essential AA; structural proteins; mucin production

Chemical structure

Tryptophan

Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics

Chemical structure

Valine

Essential BCAA; supports protein balance and neurotransmitter transport competition

Conditional Amino Acids

Chemical structure

Glycine

Nonessential amino acid; inhibitory neurotransmitter; supports sleep, gut barrier repair, and glutathione production

Chemical structure

Tyrosine

Dopamine and norepinephrine precursor; LAT1 competition with LNAAs

Fatty Acids​

Saturated Fatty Acids

Polyunsaturated Fatty Acids (PUFAs)​

PUFAs include Omega-3 and Omega-6 fatty acids.

Omega-3 Fatty Acids

Chemical structure

DHA (Docosahexaenoic Acid)

Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment

Omega-3 Fatty Acids

(EPA, DHA) Anti-inflammatory, membrane, and neuromodulatory lipids central to BRAIN Diet

Omega-6 Fatty Acids

Phospholipids

Micronutrients​

Vitamins​

Chemical structure

Vitamin D

Neurotrophic and immune modulation; calcium homeostasis

Chemical structure

Vitamin K2 (MK forms)

Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins

Minerals​

Macro Minerals

Chemical structure

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Chemical structure

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Chemical structure

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Chemical structure

Sodium

Electrolyte for fluid balance and nerve function

Trace Minerals

Chemical structure

Copper

Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay

Chemical structure

Iodine

Thyroid hormone synthesis; neurodevelopment; neurotransmitter regulation

Chemical structure

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Chemical structure

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Chemical structure

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Chemical structure

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Bioactive Compounds (Non-Essential, Functional)​

Polyphenols​

Flavonoids

Chemical structure

Genistein

Soy isoflavone; ECS modulation via FAAH inhibition; anti-inflammatory/neuroprotective

Flavan-3-ols

Flavonols

Isoflavones

Chemical structure

Genistein

Soy isoflavone; ECS modulation via FAAH inhibition; anti-inflammatory/neuroprotective

Phenolic Acids

Chemical structure

Tyrosol

Phenolic compound in olive oil; neuroprotective effects and precursor to hydroxytyrosol

Secoiridoids

Chemical structure

Oleacein

Secoiridoid polyphenol in extra-virgin olive oil; antioxidant and NRF2 activation

Chemical structure

Oleocanthal

Secoiridoid polyphenol in extra-virgin olive oil; NF-κB inhibition and anti-inflammatory effects

Chemical structure

Oleuropein

Major secoiridoid polyphenol in olive oil; oleuropein aglycone supports mitophagy, SIRT1, and AMPK activation

Carotenoids​

Chemical structure

β-Carotene

Neuroprotective carotenoid; vitamin A precursor; supports immune regulation and neuronal development

Chemical structure

Lutein

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

Chemical structure

Lycopene

Neuroprotective carotenoid; found in tomatoes; absorption enhanced by cooking and dietary fat

Chemical structure

Zeaxanthin

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

Terpenes & Terpenoids​

Lipid-Based Compounds​

Chemical structure

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

Chemical structure

Creatine

Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence

Alkaloids​

Chemical structure

Berberine

Polyphenolic alkaloid; glycemic control; antimicrobial effects; microbiome modulation

Chemical structure

L-Theanine

Calming amino acid from tea; increases alpha waves; sleep-friendly

Choline & Methylation-Relevant Molecules​

Chemical structure

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Microbial Metabolites (Postbiotic Layer)​

Short-Chain Fatty Acids (SCFAs)​

Chemical structure

Acetate

Most abundant SCFA supporting gut barrier integrity and immune regulation

Chemical structure

Butyrate

Key SCFA supporting mitochondrial function, gut barrier integrity, and neuroinflammation reduction

Chemical structure

Propionate

SCFA supporting neuroinflammation reduction, blood-brain barrier protection, and neurotransmitter regulation

Secondary Plant Metabolite Conversions​

Chemical structure

Urolithin A

Microbiome-derived metabolite from ellagitannins; supports mitochondrial resilience and mitophagy