AIIMS neurosurgeon mentions 5 micronutrients most people are deficient that can prevent stroke and dementia

In a country where heart health is mostly taking the centre stage, brain health sometimes gets left behind. But the truth is, stroke and dementia are silently rising in India. According to a study, India has seen a steady rise in stroke-related disability, and the early onset of dementia is now being reported in people as young as their 40s.
While genes and lifestyle matter, Dr Arun L Naik, a neurosurgeon from AIIMS New Delhi, emphasises that micronutrient deficiencies are a much-ignored factor. These tiny nutrients, when missing, can silently chip away at the brain's defences.
The following are the 5 essential micronutrients Dr Naik believes are commonly deficient in everyday Indian diets, but can help protect the brain from stroke and memory decline. Each one comes with surprising truths.

Magnesium is also a neuroprotective mineral. It plays a key role in maintaining healthy blood pressure, improving nerve function, and even calming brain inflammation, a key trigger in both stroke and dementia.


But here’s the catch: India has a magnesium gap. A 2021 ICMR dietary study showed that most Indians don't meet the recommended magnesium intake. This is largely due to polished rice consumption and low intake of nuts and leafy greens.


Where it’s hiding in the kitchen:


Spinach sabzi, palak soup

Roasted almonds and pumpkin seeds

Brown rice or khichdi with whole lentils

Avocados and bananas

Even a small square of dark chocolate (85% cocoa and above)


When these are included regularly in meals, magnesium levels can slowly build back, offering protection to blood vessels and brain cells alike.

DHA (Docosahexaenoic Acid) is a critical omega-3 fat found in brain cell membranes. Low DHA levels have been directly linked to faster brain ageing, memory loss, and even mood disorders. Shockingly, vegetarians and vegans in India are at higher risk of DHA deficiency, simply because plant diets lack sufficient DHA.


Natural food sources:


Fatty fish

Seaweed, nori sheets, and algal oil for plant-based options

Pasture-raised egg yolks


Adding fish twice a week or using algal oil (now available in India) can bridge this crucial gap, especially in urban populations where mental stress is also high.

Dr Naik points out a lesser-known fact: Creatine is also essential for brain energy metabolism. Brain cells use creatine to manage their energy reserves. Without it, neurons may slow down and become vulnerable to ageing and strokes.


Vegetarians and people with low protein intake may have chronically low creatine levels, even if they feel physically healthy.


Best food sources:


Red meat ( mutton)

Chicken

Eggs and dairy products (contain small amounts)


A traditional Sunday mutton curry or a glass of milk may do more than just satisfy; it might fuel the brain too.

Every B vitamin (from B1 to B12) has a unique role in brain chemistry. They regulate neurotransmitters, reduce homocysteine (a dangerous amino acid linked with stroke), and protect the myelin sheath (the brain’s wiring).


Among all, Vitamin B12 deficiency is most concerning. A study found that nearly 47% of urban Indians are B12 deficient, mainly due to low meat and dairy consumption.


Brain-loving B vitamin foods include:


Dairy, eggs, mushrooms

Lentils, sweet potatoes, spinach

Bananas, citrus fruits, and seeds

Meat and fish (especially for B12)


Low B vitamin levels don’t show up immediately, but over time, the damage to memory and cognition can be severe.

Vitamin D also acts as a neurosteroid. It supports brain development, reduces inflammation, and boosts mood. In fact, recent studies show a strong link between Vitamin D deficiency and a higher risk of Alzheimer’s disease and stroke.


And yet, almost 80% of Indians, according to a data, are Vitamin D deficient. Urban lifestyles, sunscreen use, and indoor living are to blame.


Smart food options:


Fatty fish

Egg yolks and mushrooms

Fortified dairy and cereals


20 minutes of early morning sunlight (arms and face exposed)


Including these, along with moderate sun exposure can keep Vitamin D levels in check and help the brain thrive longer.


[Disclaimer: This article is based on the medical recommendations by Dr Arun L Naik, MCh (Neurosurgery), AIIMS New Delhi, and supported by scientific data. It is for informational purposes only and not a substitute for professional medical advice.]

If you are planning to take these supplements, it is important to talk to your doctor first.

This apart, consuming a healthy diet can also help