While creativity is a complex phenomenon influenced by various factors including genetics, environment, and individual experiences, certain nutrients may play a role in supporting cognitive function, which in turn can impact creativity.

The food you eat provides not only fuel for your brain but also its structural components. By including key nutrients (primarily from whole foods), you are providing the essential building blocks for brain health, mood regulation, and sustained energy, all of which are necessary for fostering creativity.

When you prioritize good nutrition, you can create a solid foundation for your brain to think creatively and innovate.

Nutrition can be a controversial and sometimes divisive topic. And there is often a lot of nuance involved. So first we want to establish some guardrails for the conversation.

We are not going to talk about nootropics, drugs, or obscure supplements. We are going to get into nutrients that are readily available in food or ones that can be easily supplemented if you think you aren’t eating enough of certain foods.

We are also not going to cover how much of each nutrient you need. Talk to your doctor.

We are covering specific nutrients that have been shown to benefit brain health, cognitive function, mood, and/or focus.
​

Your Weight
​Your brain doesn’t care about the shape of your body, how much you weigh, or how your clothes fit. It only cares that it’s getting the essential nutrients to fuel its critical functions, like keeping your blood flowing, heart beating, and lungs breathing.

But we want more than just function, especially when it comes to creativity. We want our brains to function optimally.

Your Health
There are countless examples of famous artists and creatives who would be considered to be in poor physical health, and they have created masterpieces. For example, consider painter Frida Kahlo. Kahlo had a spinal cord injury and polio. Her pain would get so bad that she would sometimes paint while in bed.

There is also a form of dementia that may make you more creative. Frontotemporal dementia has been linked to improvements in verbal creativity, such as poetry, wordplay, and puns, and enhanced creativity in the visual arts.

What We Are Covering
There are specific nutrients that have been shown to benefit brain health, cognitive function, mood, and focus.

These include omega-3 fatty acids, antioxidants, B vitamins, choline, magnesium, zinc, protein, caffeine, and creatine.

We’ll tell you what it is, how works for creativity, where you can find it in foods, and some tips for supplementing (if you feel like you need to).

What We Are NOT Covering
We do not give specific recommendations on how much of each nutrient you need. You can find general guidelines here, but if you want individualized advice, talk to your doctor or a dietitian who knows your health history.

We are also not going to talk about nootropics, drugs, or obscure supplements. While these may be useful, it is necessary that you establish a solid nutritional foundation first before diving into expensive and sometimes untested products.

And Now the Disclaimer
This is not a substitute for medical advice. We do not know the state of your health or your health priorities. Talk to a health professional who knows you and can provide you with personalized health advice.

Now, let's get into it!

Omega-3s are essential fatty acids. They are called essential because your body cannot make them and you can only get through food. Omega-6 is another essential fatty acid that works in tandem with Omega-3 to balance inflammation in your body. They work like yin and yang - Omega-3s are anti-inflammatory, and Omega-6s are inflammatory. Yes, you need inflammation. It's how you heal, but not too much. Our diet is already filled with Omega-6s, and the problem is that we don’t eat enough Omega-3-rich foods to balance it out. It is estimated that we eat twenty times more Omega-6 than Omega-3, which can shift our bodies to a more inflammatory state.

There are three types of Omega-3s:
- Eicosapentaenoic Acid (EPA)
- Docosahexaenoic Acid (DHA)
- Alpha-linolenic Acid (ALA)

EPH and DHA come from animal-based sources, and ALA is a plant-based source of Omega-3s. It's important to note that ALA is not immediately available for your body to use. It must be converted to EPA and DHA first, but the conversation rates are poor. You will need to eat much more ALA to get the recommended amounts of EPA and DHA.

Why Omega-3s are important:​

Where are Omega-3s found:
​EPA and DHA are primarily found in seafood. Consider the acronym SMASH to help you remember good sources of Omega 3. SMASH stands for salmon, mackerel, anchovies, sardines, and herring. Oysters and caviar are also good sources of this nutrient.
​
​Grass-fed and pasture-raised animals do have more Omega-3s than conventionally raised animals, but there are better sources out there. It's kinda like trying to get your protein from broccoli. It's in there, but if protein is what you are looking for, you are better off eating a steak.
​
​The plant-based Omega-3 ALA is found in flaxseed, hempseeds, chia, walnuts, and soybeans. But remember, you have to eat large amounts to make up for the inefficient conversion in your body.

Supplementing Omega-3s:
​You can supplement Omega-3s, especially if fish is not a regular part of your diet. Unfortunately, the best Omega supplements are very expensive. If it is not in your budget, that’s okay. It’s better to go without than to buy shitty fish oil. Spend the money on real food instead. But if it's in your budget, here's what to look for:

In the simplest terms, antioxidants are vitamins and minerals (and some other compounds found in food) that play a role in protecting our body from oxidative stress from free radicals. Free radicals are the waste products from the natural process that takes place in the body every day - think of exhaust from a car or rust on your patio furniture. 

Oxidative stress is the damage that these free radicals cause. Environmental toxins like cigarette smoke, air pollution, and sunlight can also cause this same oxidative stress. Over time, oxidative stress can damage DNA and cell membranes. High amounts of oxidative stress have been linked to aging and all kinds of diseases, like heart disease and diabetes.

Oxidative stress doesn't just affect the body; it harms the brain, too. Parkinson’s and Alzheimer's diseases are associated with oxidative stress in the brain, which is the antioxidant connection to creativity.

Luckily, the body has a system for combating oxidative stress and that is with antioxidants.

Why antioxidants are important:
Free radicals are the unhinged molecules that are roaming around looking for their missing electron to balance them out. Antioxidants provide this missing electron rather than them getting it from your healthy cells. Antioxidants neutralize free radicals.

There are a ton of antioxidants, so we will only mention a few: - vitamin C, vitamin E, beta-carotene, glutathione, selenium, and CoQ10.

Where are antioxidants found:
Good news! Your body produces antioxidants. Even with those produced in your body, it is beneficial to boost your levels with food. Most antioxidants can be found but in fruits (especially berries), veggies, and nuts. The exception is CoQ10 which if found primarily in fatty fish, organ meats, and whole grains.

Antioxidants work in tandem with each other. For example, vitamin C helps you absorb glutathione. To take advantage of this, eat a wide variety and different combinations of foods.

Supplementing antioxidants
You can supplement antioxidants, but a complete discussion on the topic is worthy of a stand-alone post. In the meantime, here are some key points to consider before spending money on supplements.

B vitamins are organic molecules that are essential to metabolic function (meaning all the processes in your body that allow you to go about being human - breathing, moving, eating, digesting - everything). They are considered essential nutrients, so our body doesn’t make them, at least not in the quantities we need to survive. We must get them from food.
There are eight B vitamins, but we are going to discuss three: B6 (pyridoxine), B9 (folate/folic acid), and B12 (cobalamin).

Why B vitamins are important:
They play a role in neurotransmitter synthesis and brain function. Deficiencies in these vitamins have been linked to cognitive impairment. When you get the right amounts of B vitamins, you support cognitive performance, which benefits creativity. Let's get to the specifics!

Folate (B9) helps to form DNA and RNA and protein metabolism.  Folate is also a critical part of the process that breaks down homocysteine. High levels of homocysteine can raise inflammation. An inflamed brain is an unhappy brain.

Additionally, folate is key in making red blood cells. When red blood cells are in short supply, it can cause anemia. Some signs of anemia are weakness, fatigue, and being cold - all of which can inhibit creativity.

Pyridoxine (B6) helps to break down the food that you eat (which becomes fuel for creative endeavors). It also maintains normal levels of homocysteine, keeping levels of inflammation down, and supports immune function.

Cobalamin (B12) is needed to form red blood cells and DNA. It is also key to the function and development of brain and nerve cells.

Where are B vitamins found:
Folate (B9) is found in dark green leafy veg, beans, whole grains, liver, and eggs. A lot of foods are fortified with folic acid, which is a form of folate.

Pyridoxine (B6) is found in liver, tuna, salmon, chickpeas, poultry, starchy veg (like potatoes), spinach, bananas, and orange fruits (oranges, papaya, and cantaloupe)

Cobalamin (B12) is only naturally found in animal foods (fish, red meat, poultry, dairy). Plant-based foods, like breakfast cereals, plant-based milks, and nutritional yeast, are fortified with B12.

Supplementing B vitamins:
B vitamin supplements are widely available. There is a lot of debate on the “right” form of B vitamins to take. Based on the latest research, consider looking for B vitamins in these forms:

Folate (B9): Folate 5-MTHF is the active form.; Some people have a genetic snip called MTHFR polymorphism that impairs the conversion of folate and folic acid to the active form. It’s estimated that 40% of people worldwide have MTHFR polymorphism. If you are unsure about your genetics, take the active methylated form.

Pyridoxine (B6): Pyridoxal-5-phosphate (PLP or P5P) is the active form. Most supplements contain pyridoxine hydrochloride. Research shows you are likely not deficient, but you may have low levels. The current RDA (Recommended Dietary Allowance), or what the government tells you to eat - might not be adequate.

Cobalamin (B12) - Methylcobalamin is the active form of B12. The MTHFR polymorphism also affects the conversion of B12, so to be on the safe side, you may want to supplement with the methylated form. If you are a vegan or vegetarian, a supplement is likely necessary, especially for B12. If you are older (over 50) or taking meds that inhibit stomach acid or taking metformin, you will have a diminished capacity to break down B12, so you may need more than you get with food alone.

The thing with B vitamins is that if you are low in one, you are probably low in others. You can find B complex supplements with all the B vitamins you need without taking several pills.
​

Choline is a nutrient that is similar to B vitamins. It is a source of methyl groups needed to make metabolism steps work.

Why is choline important:
The big picture for creativity is it is a precursor to the neurotransmitter acetylcholine. This neurotransmitter is involved in memory, mood, and learning, and brain and nervous system functions.

Where is choline found:
The liver produces choline in your body, but not enough to meet your needs. It’s really just enough to keep you from being deficient.

Food sources include eggs, liver, and other animal-based proteins. Plant-based sources include soybeans and cruciferous veggies (broccoli, cauliflower). To give you a reference point, two eggs give you about 50% of your choline needs.

Supplementing choline:
You can take choline as a stand-alone supplement, and you can usually find it in combination with B-complex supplements. Relatively new research estimates that 90% of people are not meeting their choline needs.

To make matters worse, there is only an AI (or Adequate Intake) level for choline, not an RDA (Recommended Dietary Allowance), meaning there is not as much science and research to back up that number. This number was set in 1998 and is based on adult (probably white) men, and it hasn’t been revisited since. So, the amount recommended is probably inaccurate, and newer estimates recommend more, not less, choline is needed for optimal function.​

Magnesium is a mineral. It is also an electrolyte. You may have heard a lot about electrolytes recently because hydration seems to be all the rage right now. Magnesium helps with fluid balance in the body and your hydration status. Dehydration can play a role in cognitive function.

Why is magnesium important:
Magnesium plays a role in over 300 enzymatic reactions in the body, including those involved in brain function and mood regulation. Some research suggests that magnesium supplementation may improve cognitive function and support creativity.

Research shows that as many as 75% of Americans are not getting enough magnesium. Specific populations are more at risk for deficiency than others, such as older adults, people with diabetes and digestive disorders, and people with alcohol dependence.

It may not be easy to assess your magnesium status because the way it's measured is not that accurate. Most magnesium in the body is located in cells or bones, but magnesium is measured through the blood, which accounts for approximately 1% of total magnesium in the body. Plus, it is tightly regulated by biological mechanisms with your urine. When your body senses too much magnesium in the blood, you excrete more magnesium in your urine. When there's not enough, your body holds on to it and excretes less.

Where is magnesium found:
Common foods high in magnesium include spinach, pumpkin seeds, yogurt or kefir, almonds, chia seeds, cashews, black beans, avocado, flaxseed, figs, dark chocolate, milk, and bananas.

The magnesium content of food varies depending on the type of soil it was grown in. Sadly, there's no way for you to know the specific nutrient values in the foods you are eating (without a home chemistry lab). Plus, the latest studies show that the health of our soils is declining - which brings us to our next point.

Supplementing magnesium:
You can supplement magnesium and you  probably should. There is a variety of magnesium supplements to choose from - powders, pills, gummies, and topicals.

Pay attention to the form you choose. Magnesium Citrate, Sulfate, and Hydroxide are all laxatives.
Magnesium Glycinate is the chelated form, which means it’s easier for the body to absorb. Research shows that it can improve sleep and reduce anxiety, depression, and stress (but the research is limited).
Magnesium Threonate has the ability to cross mitochondrial membranes and the blood brain barrier. Science has high hopes for this form of mag as a treatment for headaches and cognitive impairment

And one more note on supplementation - it may only help if you have low levels of magnesium. But statistically speaking, you probably do.
​

Zinc is an essential mineral needed for several functions in your body.

Why is zinc important:
Zinc is critical for neurotransmission and has been linked to cognitive function and memory. Zinc is also involved in the sense of taste and smell. One of the symptoms of zinc deficiency is loss of the sense of taste.

Where is zinc found:
Meat, poultry, and seafood are sources of zinc. Legumes and whole grains also contain zinc, but it is not absorbed as well due to phytates, which bind to zinc and prevent it from being absorbed and used by the body.

Supplementing zinc:
Zinc supplements come in pills and lozenges. The best forms to take are zinc citrate and zinc gluconate.  Magnesium and zinc are often found in supplements together which is a combination of zinc, magnesium aspartate, and B6. It's used for improved physical endurance, recovery, and muscle growth but the results are mixed.

A word of caution: high doses of zinc can interfere with magnesium, iron, and copper absorption. Consider supplementing only if you need it or for a short period of time, like zinc lozenges for a cold. Always take the recommended amount and remember, more is not always better.
​

Amino acids are the building blocks of protein. Usually, you think of muscles when you think of protein, but protein and, more specifically, amino acids are also important to brain health and creativity

Why amino acids are important:​

Where is protein found:
There are animal-based protein sources like ​meat, fish, dairy, and eggs. Plant-based sources include legumes, nuts and whole grains.
​
​Supplementing protein:
Protein shakes, anyone? There are so many types of protein powders out there. Look for one that is a complete protein. A complete protein is one that contains all amino acids.  Animal-based protein powders like whey or egg are completed. Complete plant-based protein will have a blend of plants (ex: rice and pea make a complete protein). 

Good protein powders will have their amino acid profiles either printed on the label or readily available on their website.

In addition to amino acid profiles, look for protein powders with the fewest ingredients and lowest in sugar.
​
Like the other nutrients, go for real food first and only supplement if you aren't meeting your needs through food.

Technically, caffeine is not a nutrient. You can live without caffeine. Although, for most of us this is debatable. It is a stimulant and actually considered a drug. Worldwide it’s estimated that 80% of people consume at least one caffeinated product a day.

Why caffeine is important:
It works by blocking the neurotransmitter adenosine which makes you feel tired. It may also increase adrenaline levels and increase the activity of other neurotransmitters like dopamine and norepinephrine.

Because of this, it enhances alertness, focus, and cognitive performance, which may support creative thinking in some individuals.

Where is caffeine found:
Sources of caffeine we typically think of are coffee, tea, and chocolate. There's also energy drinks and some pre-workout supplements. It's also been known to pop up in gum, lozenges, and soap too.

Supplementing caffeine:
With caffeine, it's more like you are dosing caffeine as opposed to supplementing. . Know your own tolerance. Some people are less tolerant and considered slow metabolizers, meaning caffeine stays in your systems longer and you likely feel more potent effects. You probably know if you are one of those people. Pay attention to how you feel.

Consider having a caffeine cutoff time so it doesn’t affect your sleep. Caffeine has a half-life of 6 hours, which means that if you drink an 8-oz cup of coffee (~100mg) at 2 p.m., you still have ~50mg of caffeine floating around in your body at 8 p.m.

Creatine is a compound made up of amino acids which is found in the muscles and brain.

Why is creatine important:
Creatine is key in ATP production (ATP is the body’s source of energy). A lot of ATP is used when the brain performs difficult tasks. Creatine may increase dopamine levels and mitochondrial function. It may also decrease fatigue and tiredness.

Where is creatine found:
Creatine is synthesized in the body. It is also found in meat, seafood, and dairy milk. 

Supplementing creatine:
Creatine is one of the most researched supplements. Its benefits for building muscle and strength are well-documented and proven safe and effective. The research on brain health is promising but still ongoing. Plus, when compared to other supplements, it is relatively cheap.

The form you need is Creatine Monohydrate (the only form that has conclusively shown benefits).

Some sugar is fine, but a lot is not. Everyone has their own glucose (or sugar) tolerance, much like lactose or gluten intolerance. Some people can have small amounts of dairy before they have GI issues, while other people look at milk and have to go to the bathroom.

Your glucose tolerance is partly determined by your genetics, but it's also largely influenced by your metabolic health. Understanding this interplay can empower you to make informed choices about your diet and health.

One of the biggest issues with sugar is that it’s hiding in our food supply. And it's not just sugar; this also includes refined and easy-to-digest carbohydrates like flour and other refined grains.

How sugar affects creativity:
Fluctuations in blood sugar levels can cause cognitive impairment and deficits in memory and learning. Excessive sugar can trigger inflammatory responses in the brain, and inflammation is linked to neurodegenerative disease and mood disorders.
It causes oxidative stress, and as we mentioned earlier, that can cause cognitive decline.

High sugar diets can also lead to insulin resistance. This is when your body either no longer responds or doesn’t respond as well to insulin. Insulin is the hormone responsible for regulating blood sugar. Insulin resistance is linked to impaired cognitive function.

Brain shrinkage is also linked to high sugar intake. Obviously, a smaller brain is a problem.

How to start cutting sugar out:

Seed oils are highly processed oils that come from seeds. These include Canola (from rapeseed), corn, cottonseed, soy, sunflower, safflower, grape seed, and rice bran. Processing these oils takes several steps and involves industrial-strength chemicals.

Check out this video of how canola oil is made if you are curious about the process.

How seed oils affect creativity:
​Seed oils contain a high percentage of Omega 6 fatty acids, which are inflammatory. When these oils are made, they strip away the antioxidants that you would get when you eat whole foods (like sunflower, chia, or flax seeds). Antioxidants protect, as we said earlier.

Processing also chemically changes the molecules into something potentially toxic to our bodies because they cause free radical reactions (read: oxidative stress) that damage our cells.

Seed oils can also damage the lining of your gut, leading to a condition known as 'leaky gut '. This means that the lining becomes more permeable than it should be, allowing harmful substances to pass through. This can disrupt nutrient absorption and immune function, ultimately affecting mood, cognition, and memory.

How to start cutting out seed oils:
Like sugar, the first thing you want to do is start reading food labels on packaging. Identify anything that contains seed oils.

Next, look for replacements that contain healthy fats. Replace it with animal-based fat or fat from fatty fruits and nuts. Examples of healthy fats include: almond, avocado, butter, coconut, duck fat, ghee, lard, macadamia nut, olive, peanut, tallow, and sesame.

Look for cold-pressed and unrefined oils. Why? Other processing methods damage the oil. Once you start checking your labels you'll notice that snack foods and condiments are a major source of these oils. There are several brands of snack foods and condiments that use these healthier oils. Check out Siete Foods and Primal Kitchen for healthier versions of your favorites.

During this show segment, we introduce four ways to interact with the material presented: A question to answer, a quest to complete, an aspect of creativity we've noticed this week, and a quote to ponder.

What are some changes you have made to your diet that benefit your creativity?

Choose one nutrient or food presented to add to your diet this week. Read food labels and locate this nutrient in foods.

Van living food creativity - an electric lunch box

"One cannot think well, love well, sleep well if one has not dined well."
​- Virginia Woolf