1. Copper
Copper is a crucial mineral commonly found in multivitamins (which oftentimes aren't effective, by the way), but excessive amounts can be harmful. "High levels of copper actually increase free radicals and this can cause oxidative stress and damage in your brain," Love warns. To counteract the negative effects of copper, he recommends ensuring adequate intake of zinc, either through supplements or zinc-rich foods. "Zinc actually counteracts the free radicals of copper and that helps protect your brain," Love explains, highlighting the balancing act required to maintain optimal brain health.
2. Manganese
Manganese, while necessary in small amounts, can lead to severe neurological issues when consumed in high doses. "High levels of manganese can actually lead to Parkinson’s-like symptoms like tremors," Love cautions. He references the National Institutes of Health's guidelines, stating, "The upper limit for manganese is 11mg a day for healthy adults, so make sure you stay well below that level." Monitoring manganese intake is crucial to avoid these potentially debilitating effects.
3. Iron
Iron is an essential mineral, but high doses can have adverse effects on the brain. "High levels of iron can lead to memory loss, as well as loss of cognition, and iron in excess amounts actually increases aging," Love explains. He advises that iron supplements should only be taken if a blood test confirms a deficiency. "Unless you’ve gotten a blood test that has tested you low for iron, you probably don’t need an iron supplement," he states. Love notes that while some individuals, such as vegans, may benefit from iron supplementation, most people do not need it. All in all, it's always best to get your iron directly from the foods you eat.