Skip to main content

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

Histidine

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

Isoleucine

Essential BCAA; energy metabolism; complements leucine/valine

Leucine

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

Lysine

Essential AA; limiting in many cereals; complements legumes

Methionine

Essential AA; precursor to SAMe via methylation cycle

Phenylalanine

Essential AA; precursor to tyrosine → catecholamines

Threonine

Essential AA; structural proteins; mucin production

Tryptophan

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

Valine

Essential BCAA; supports protein balance and neurotransmitter transport competition

Conditional Amino Acids

Arginine

Conditionally essential amino acid; precursor for creatine and nitric oxide synthesis

Glycine

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

Tyrosine

Dopamine and norepinephrine precursor; LAT1 competition with LNAAs

Fatty Acids​

Saturated Fatty Acids

no documents tagged

Polyunsaturated Fatty Acids (PUFAs)​

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

Omega-3 Fatty Acids

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​

Vitamin D

Neurotrophic and immune modulation; calcium homeostasis

Vitamin K2 (MK forms)

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

Minerals​

Macro Minerals

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Magnesium

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

Potassium

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

Sodium

Electrolyte for fluid balance and nerve function

Trace Minerals

Copper

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

Iodine

Thyroid hormone synthesis; neurodevelopment; neurotransmitter regulation

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Bioactive Compounds (Non-Essential, Functional)​

Polyphenols​

Flavonoids

Genistein

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

Flavan-3-ols

Flavonols

Isoflavones

Genistein

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

Phenolic Acids

no documents tagged

Secoiridoids

Oleacein

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

Oleocanthal

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

Oleuropein

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

Carotenoids​

Astaxanthin

Lipid-soluble carotenoid that stabilizes omega-3–rich membranes; supports mitochondrial and cellular resilience

β-Carotene

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

Lutein

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

Lycopene

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

Zeaxanthin

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

Terpenes & Terpenoids​

Lipid-Based Compounds​

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

Creatine

Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence

Alkaloids​

Berberine

Polyphenolic alkaloid; glycemic control; antimicrobial effects; microbiome modulation

L-Theanine

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

Choline & Methylation-Relevant Molecules​

no documents tagged

Microbial Metabolites (Postbiotic Layer)​

Short-Chain Fatty Acids (SCFAs)​

Acetate

Most abundant SCFA supporting gut barrier integrity and immune regulation

Butyrate

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

Propionate

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

Secondary Plant Metabolite Conversions​

no documents tagged