What Nourishes Our Brain: Dr. Bernd L. Fiebich on Nutrition, Micronutrients, and Mental Performance
Dr. Bernd L. Fiebich
How Diet Can Affect Concentration and Mental Performance
1. Dr. Fiebich, you have been studying the connections between diet, micronutrients, and brain function for many years. How would you describe the impact a balanced diet can have on concentration, mental performance, and overall well-being?
Dr. B. L. Fiebich: A balanced diet is the fundamental prerequisite for optimal brain function. Since the central nervous system (CNS) has high energy and nutrient requirements, the quality of the macronutrients (carbohydrates, fats, proteins) and micronutrients (vitamins, minerals, phytochemicals) consumed directly influences the ability to concentrate, mental performance, and emotional well-being.
“Since the central nervous system has high energy and nutrient requirements, the quality of the macronutrients and micronutrients consumed directly influences concentration, mental performance, and emotional well-being.”
Which micronutrients are important for the brain
2. According to current research, which micronutrients are particularly relevant for supporting normal cognitive functions—for example, in connection with energy supply or signal transmission in the nervous system? And how important is it to ensure sufficient quality and bioavailability of these nutrients?
Dr. B. L. Fiebich: The brain relies on a steady supply of specific micronutrients that enable energy production, neurotransmitter synthesis, and neuronal stability. B vitamins (especially B1, B6, B9, and B12) play a central role: They support cellular energy metabolism1 and are necessary for the formation of important neurotransmitters such as dopamine, serotonin, GABA, and acetylcholine2. A deficiency often leads to fatigue, concentration problems, and cognitive decline.
Equally important are omega-3 fatty acids, particularly DHA3, which are structural components of nerve cell membranes and promote synaptic signal transmission as well as learning and memory processes. Iron4 is required for both oxygen transport and dopamine synthesis; a deficiency often causes mental fatigue and reduced attention. Magnesium5 regulates neuronal excitability and supports calming neurotransmitter systems such as GABA.
In addition, zinc (synapse formation, neuroplasticity), iodine and selenium (thyroid hormones, antioxidant protection), and vitamin D (neuroprotective and mood-regulating effects) contribute significantly to brain function6. Antioxidants such as vitamin C and vitamin E protect nerve cells from oxidative stress; vitamin C is also a cofactor for the synthesis of stress and alertness mediators such as norepinephrine.7
1. e.g., vitamin B6 contributes to normal energy metabolism
2. e.g., vitamin B1 contributes to normal nervous system function
3. DHA contributes to the maintenance of normal brain function
4. Iron contributes to normal oxygen transport in the body, normal energy metabolism, the reduction of tiredness and fatigue, and normal cognitive function
5. Magnesium contributes to normal nervous system function and normal psychological function
6. While zinc contributes to normal cognitive function and iodine to normal production of thyroid hormones and normal thyroid function, selenium helps protect cells from oxidative stress.
7. Vitamin C contributes to normal nervous system function and normal psychological function
Overall, these micronutrients help maintain cognitive performance, concentration, neural communication processes, and emotional well-being. The quality and bioavailability of these micronutrients are crucial, as only active forms that are easily absorbed and present in sufficient quantities can be effectively taken up by the body, incorporated into metabolic pathways, and ultimately utilized for cognitive functions and neural regeneration.
Side Fact: The brain is a “high-energy consumer”
Although the brain accounts for only a small portion of body mass, it requires a very large proportion of energy at rest. Therefore, stable energy availability and an adequate supply of nutrients can be crucial for ensuring that cognitive processes (e.g., attention, thinking speed) function reliably. Source: Mergenthaler, P., Lindauer, U., Dienel, G. A., & Meisel, A. (2013). Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends in Neurosciences. (Full text/Elsevier)
Link: https://www.sciencedirect.com/science/article/abs/pii/S0166223613001306
How Cells Respond to Stress and Inflammatory Stimuli
3. You have been studying cellular processes in the nervous system for many years. What significance do inflammation-regulating mechanisms have for general well-being and mental performance—and to what extent can micronutrients or plant-based active ingredients support these processes within the scope of their approved effects?
Dr. B. L. Fiebich: Inflammation-regulating mechanisms are important because even mild chronic inflammation can impair concentration, energy, and mood. It is also known that chronic inflammation in the brain increases the risk of dementia. Micronutrients and certain plant-based active ingredients can—within the scope of their approved effects—support the immune system and reduce oxidative stress, thereby contributing to more stable well-being and improved mental performance.
Side Fact: Neuroinflammation as an Early Driver of Alzheimer’s
Expert reviews describe how inflammatory processes in the brain (neuroinflammation) play a central role even in the very early stages of Alzheimer’s disease. The activation of the immune system in the brain is no longer considered merely a late reaction to nerve damage, but rather a key factor that actively drives the progression of the disease. Source: Heneka, M. T., Carson, M. J., El Khoury, J., et al. (2015). Neuroinflammation in Alzheimer’s disease. The Lancet Neurology, 14(4), 388–405.
Link: https://www.sciencedirect.com/science/article/abs/pii/S1474442215700165
What research on plant-based natural compounds shows
4. You are researching the effects of plant-based natural compounds at the cellular level. Which plant extracts are currently the focus of research when it comes to concentration, mental performance, and cell protection?
Dr. B. L. Fiebich: Current research is examining various plant-based secondary metabolites, including polyphenol-rich plant extracts and other groups of compounds. The focus is primarily on fundamental biochemical and neuroimmunological processes, which are analyzed in experimental models. Research in this field is very dynamic and encompasses different classes of compounds, the significance of which is currently still being evaluated primarily within the context of basic and early clinical studies.
Micronutrients as Support in a Stressful Daily Life
5. Many people experience persistent stress or exhaustion in their daily lives. What role does an adequate supply of micronutrients play in energy, concentration, and general well-being—and how can targeted, high-quality supplementation be part of a holistic approach to better cope with stress?
Dr. B. L. Fiebich: An adequate supply of micronutrients is essential for energy, concentration, and general well-being because the brain and metabolism function optimally only when all necessary vitamins, minerals, and trace elements are available in sufficient quantities. They support energy production in cells, the formation of neurotransmitters, and protection against oxidative stress—processes that are particularly challenged under high mental or physical stress.
Targeted, high-quality supplementation can be part of a holistic approach if it takes individual needs into account, fills nutritional gaps, and stabilizes the body during periods of increased stress. It does not replace a healthy lifestyle, but it can effectively complement diet, sleep, stress management, and exercise to sustainably support resilience and mental balance.
“The brain and metabolism can only function optimally when all necessary vitamins, minerals, and trace elements are available in sufficient quantities—especially under high mental or physical stress.”
Nutrients and Phytochemicals in Healthy Aging
6. Cognitive processes also change with age. What role can micronutrients and phytochemicals—within the scope of their approved effects—play in maintaining normal mental performance? And why is it particularly important here to ensure an individually tailored and high-quality supply?
Dr. B. L. Fiebich: Micronutrients and phytochemicals play—within the scope of their approved effects—an important role in maintaining normal mental performance because they support fundamental processes such as energy production, neurotransmitter synthesis, antioxidant protection, and normal nervous system function.
The brain, in particular, is highly sensitive to nutrient deficiencies, meaning that even mild deficiencies can impair concentration, memory, and mental resilience. This is why an individually tailored and high-quality supply is so important: Every person has different needs, metabolic conditions, and stress profiles, and only sufficient amounts of nutrients in forms that are readily bioavailable can be effectively utilized by the body. This provides the optimal foundation for long-term mental performance, mental stability, and general well-being, even as we age.
“The brain, in particular, is sensitive to nutrient deficiencies—even mild deficiencies can impair concentration, memory, and mental resilience.”
Where research on plant-based ingredients is headed
7. Which new research findings in the field of plant-based active ingredients and neuroimmunology do you currently find particularly exciting—for example, with regard to concentration, mental performance, and holistic well-being? And what developments do you foresee in the future regarding the combination of micronutrients and high-quality plant-based supplements?
Dr. B. L. Fiebich: Current research is increasingly revealing how closely the immune system, the nervous system, and plant-based active ingredients and compounds interact with one another. Another relatively new area of research is the interaction between the brain and the gut microbiome.
Of particular interest here are plant compounds that are being studied specifically for their role in neural regeneration and the balance of metabolic processes—two mechanisms discussed in research as relevant to key regulatory processes of the nervous system.
Curcumin from turmeric, saffron extracts, and certain coumarins are currently being intensively researched, particularly with regard to their role in neuroimmunological and inflammation-related processes. In this context, interactions with microglial activity, oxidative stress, and specific receptor systems, among other factors, are being investigated. Scientific research into plant-based natural compounds is evolving dynamically in this field and remains the subject of fundamental research in many areas.
In summary, it can be said that research is increasingly analyzing how plant-based compounds are related to inflammatory processes, stress regulation, and neural plasticity. This integrative approach of neuroimmunology primarily expands the scientific understanding of key regulatory mechanisms.
Side Fact: Neurotransmitters Require Micronutrient Cofactors
The formation of key neurotransmitters such as dopamine, serotonin, or GABA relies on specific micronutrients as cofactors—including B vitamins, iron, magnesium, and vitamin C. An insufficient supply can impair the synthesis of these messenger substances and affect mood, concentration, and mental resilience. Source: Tardy, A. L., Pouteau, E., et al. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228.
Link: https://www.mdpi.com/2072-6643/12/1/228
Note: This interview is intended solely for general information. The assessments and statements presented reflect the personal scientific opinion and clinical experience of the interviewed expert and are based, among other things, on their own research.
The content does not constitute health claims authorized under EU Regulation (EC) No. 1924/2006 and should not be interpreted as statements regarding the prevention, treatment, or cure of diseases.
This interview does not replace individual medical consultation. For health-related questions, please consult a healthcare professional.
About the author
Dr. Bernd L. Fiebich
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