Presentation fill-in-the-blank handout: Download it HERE.

Food sources of Magnesium handout: Download it HERE

Food sources of Zinc: Download it HERE

Summary of Evidence for CoQ10 (By request):

Coenzyme Q10 (CoQ10) is an antioxidant and is involved in metabolism. Alzheimer’s disease/ dementia is marked by metabolism dysfunction and oxidative damage. Therefore, there’s been interest in CoQ10 and brain function. Studies in test tubes and animals show promise. But, interventions in humans have been disappointing. It’s currently unknown if CoQ10 can cross the blood–brain barrier and enter the brain.

Key Scientific Literature References:

Bafkar et al. 2024. Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: A systematic review and dose-response meta-analysis of randomized controlled trials. BMC Psychiatry. https://doi.org/10.1186/s12888-024-05881-2

Barbosa & Coelho. 2020. Probiotics and prebiotics: Focus on psychiatric disorders - a systematic review. Nutrition Reviews. https://doi.org/10.1093/nutrit/nuz080

Bizzozero-Peroni et al. 2025. The impact of the Mediterranean diet on alleviating depressive symptoms in adults.: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews. https://doi.org/10.1093/nutrit/nuad176

Borges-Vieira & Cardoso. 2023. Efficacy of B-vitamins and vitamin D therapy in improving depressive and anxiety disorders: A systematic review of randomized controlled trials. Nutritional Neuroscience. https://doi.org/10.1080/1028415X.2022.2031494

Cha et al. 2024. A review of the effects of mushrooms on mood and neurocognitive health across the lifespan. Neuroscience and Behavioral Reviews. https://doi.org/10.1016/j.neubiorev.2024.105548

Fekete et al. 2025. The role of the Mediterranean diet in reducing the risk of cognitive impairment, dementia, and Alzheimer’s disease: A meta-analysis. GeroScience. https://doi.org/10.1007/s11357-024-01488-3

Hoepner et al. 2021. Impact of supplementation and nutritional interventions on pathogenic processes of mood disorders: A Review of the evidence. Nutrients. https://doi.org/10.3390/nu13030767

Lane et al. 2022. Ultra-processed food consumption and mental health: A systematic review and meta-analysis of observational studies. Nutrients. https://doi.org/10.3390/nu14132568

Liu et al. 2019. Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials. Neuroscience & Biobehavioral Reviews. https://doi.org/10.1016/j.neubiorev.2019.03.023

Meernik et al. 2024. Dietary patterns and cardiorespiratory fitness in midlife and subsequent all-cause dementia: Findings from the Cooper Center Longitudinal Study. International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-024-01663-x

Nieman et al. 2024. The role of dietary ingredients in mental energy - a scoping review of randomized controlled trials. Journal of The American Nutrition Association. Nutrients. https://doi.org/10.1080/27697061.2023.2244031

Nankivell et al. 2025. Coenzyme Q10 and cognition: A review. Nutrients. https://doi.org/10.3390/nu17172896

Nucci et al. 2024. Association between Mediterranean diet and dementia and Alzheimer disease: A systematic review with meta-analysis. Aging Clinical and Experimental Research. https://doi.org/10.1007/s40520-024-02718-6

Phelan et al. 2018. Magnesium and mood disorders: Systematic review and meta-analysis. BJPsych. https://doi.org/10.1192/bjo.2018.22

Wang et al. 2002. B vitamins and prevention of cognitive decline and incident dementia: A systematic review and meta-analysis. Nutrition Reviews. https://doi.org/10.1093/nutrit/nuab057

Wu et al. 2015. Omega-3 fatty acids intake and risks of dementia and Alzheimer’s disease: A meta-analysis. Neuroscience & Biobehavioral Reviews. https://doi.org/10.1016/j.neubiorev.2014.11.008

Young et al. 2019. A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and ‘at-risk’ individuals. Nutrients. https://doi.org/10.3390/nu11092232

Kristen Yarker, MSc, RD
Registered Dietitian Victoria BC