The Best Protein for Better Brain Health

Do you find yourself constantly struggling to remember things? One second you’re deep in conversation with a friend and the next you can’t even remember the point of the story. You put your phone down and blank on where. While these brain blips may be the product of being stressed or easily distracted, memory and thinking struggles may be indicative of what’s called subjective cognitive decline, or SCD for short.

Approximately 1 in 9 adults over the age of 45 say they experience symptoms of the short-term memory loss or confusion that describes SCD. Having SCD does not mean you will progress to dementia like Alzheimer’s disease. However, it can indicate that you may need a lifestyle shift. Getting more sleep may help. You might also consider adding nutrients to your plate to boost your brain health, including protein.

Learn why protein is important for brain health, including what nutrition experts recommend as the top protein to help you stay sharp.

Why Protein Is Important for Brain Health 

When you think of protein, muscle building may come to mind—or even weight loss. But in reality, protein plays such an important role in brain health. In fact, amino acids (the building blocks of proteins) are critical for optimum brain function.

“Protein plays a crucial role in brain health, as it is involved in producing neurotransmitters, which are the chemical messengers that facilitate communication between brain cells,” explains dietitian and author Lauren Manaker, M.S., RDN. “These neurotransmitters, such as serotonin and dopamine, play a role in regulating mood, cognition and overall mental function.”

Thankfully, there’s good news: You can protect your brain health by consuming nutrient-dense protein sources, like our dietitian pick below. A bonus benefit for your noggin? This food isn’t just rich in protein; it also packs other nutrients that support cognitive well-being.

The Best Protein for Better Brain Health 

There’s certainly no shortage of protein options. And, while we agree consuming more plant-based proteins is always a great idea, the protein that research shows is tops for promoting better brain health is a seafood superstar: salmon.

To start, salmon is a rich source of protein. A 3.5-ounce cooked portion provides 25 grams of protein. “Salmon’s high-quality protein provides the building blocks necessary for neurotransmitter production, further enhancing cognitive performance,” says Manaker.

In addition, salmon packs omega-3 fatty acids. “As a population we could all be doing a better job of eating more seafood, especially as a source of protein, but not all fish are equal when it comes to nutrition,” says Elana Natker, M.S., RDN, owner of Sage Leaf Communications. “Salmon is one of my favorites because it’s a rich source of the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).”

While you can find both EPA and DHA in cells throughout the body, DHA specifically makes up a large part of membranes in the brain, helping support brain function, including learning and memory. Your body can make a small amount of EPA and DHA on its own, but not enough to satisfy your body’s needs for these fatty acids. Recommendations suggest eating at least two servings of fatty fish per week.

In addition, omega-3 fatty acids taken via supplement (including fish oil) have also been linked to positive changes in learning, memory and cognitive well-being. When it comes to eating fish itself, consuming two fish meals per week was associated with a 10% and 30% lower risk of dementia and Alzheimer’s disease, respectively. There may be more immediate perks, too. A small study on healthy adults found that those adults who consumed fish had positive changes in brain structure, as well as improved memory performance.

Tips to Add Salmon to Your Weekly Routine 

Struggling to add this brain-healthy swimmer into your meal plan? Here’s what to keep in mind:

• Learn what you like: Several types of salmon may be available at your grocery store. “Just like there are many fish in the sea, there are also a bunch of salmon options,” says Natker. “Chinook, or king salmon, tends to have the richest flavor; coho and sockeye are varieties known for their bright red flesh; and pink salmon is the kind you’ll likely find in cans or pouches,” she explains. (Atlantic salmon, which has pink flesh and a mild flavor, is also readily found at fish counters or the frozen aisle in the grocery store.) The type you choose really comes down to your flavor and cooking preferences and budget.
• New to salmon? Try canned salmon: There’s no shame in the canned salmon game. If preparing fresh or frozen salmon seems intimidating, start by picking up a can of salmon and experimenting with flavor profiles you enjoy. Mixing canned salmon with a Dijon-based dressing and eating it over a salad or stuffed into a whole-grain wrap or pita is a great lunch. Similarly, Salmon-Stuffed Avocados are a reader favorite, as well as our Easy Salmon Cakes. There are so many options: check out our healthy recipes to make with canned salmon.
• Find your go-to cooking method: Fan of the sheet-pan style of meals? Add marinated salmon and your favorite chopped vegetables to a sheet pan and roast in the oven for a delicious, low-prep sheet-pan meal. You might also like grilled salmon, like our Grilled Salmon with Red Pepper Relish or when salmon is made crispy in the air-fryer.

The Bottom Line 

Protein plays a crucial role in keeping your mind sharp. Including fatty fish like salmon as a source of protein in the diet can help promote better brain health. Salmon is a fatty fish packed with the omega-3 fatty acids DHA and EPA, which have been linked to cognitive function. If you’re not adding salmon yet to your weekly routine, here’s your invitation to start.