Brain Health Basics: Why Creatine, Omega-3s, and Vitamin D Should Be in Your Stack
I caught up with my friend Corey recently. He’s an ex–Green Beret who knows firsthand what it’s like to push the human body — and brain — to the edge. As a special forces operator he’s had experience most of us can’t even imagine including repeated exposure to breaching charges, shoulder fired heavy weapons, and getting hit in the head more than a bare knuckle boxer. All these concussive events take their toll on even the toughest most resilient warfighters. After witnessing first hand the cost on the brain of his friends and fellow soldiers, he’s working on a supplement designed to support brain health with three simple, powerful ingredients: creatine, omega-3 fatty acids (EPA/DHA), and vitamin D.
Here’s the thing: these aren’t just “operator supplements.” They’re game-changers for anyone — from combat veterans exposed to blast overpressure, to contact athletes who take regular hits, to everyday weekend warriors who simply want sharper focus, faster recovery, and long-term brain health.
Let’s break down why.
Creatine (5g daily): Energy for Brain Cells
Most people think of creatine as a muscle supplement, but your brain relies on it just as much as your biceps do. Creatine helps your brain regenerate ATP — the energy currency your neurons use to fire, communicate, and repair.
Mechanism: Creatine acts as a buffer and storage system for high-energy phosphate groups, helping neurons meet their massive energy demands, especially during stress, sleep deprivation, or recovery.
For operators and athletes: After concussions, blast exposure, or heavy contact, your brain is under enormous metabolic stress. Creatine supports the energy needed to repair and stabilize neurons.
For everyday life: Creatine can improve working memory, processing speed, and even mood. Studies show it supports cognitive performance under stress and fatigue — exactly the conditions most of us live in.
👉 In my blog post on recovery after a night of short sleep, I discuss how higher doses (20–30g daily for short stretches) can further support the brain when sleep is cut short.
Omega-3s (3g EPA/DHA daily): Reducing Inflammation & Repairing Brain Tissue
EPA and DHA, the active forms of omega-3 fatty acids, are structural components of brain cell membranes. They don’t just reduce inflammation — they literally rebuild the raw material your brain is made from.
Mechanism: DHA integrates directly into neuronal membranes, improving fluidity and cell signaling, while EPA acts as a precursor to anti-inflammatory molecules called resolvins. Together, they reduce neuroinflammation and support synaptic repair.
For operators and contact athletes: Repeated head trauma and blast exposure can drive chronic brain inflammation. Omega-3s help calm that inflammation and repair damaged neuronal membranes.
For everyone else: Omega-3s support sharper cognition, better mood stability, and even improved sleep quality. If you’ve ever felt brain fog after a long week, this is one of the simplest fixes.
Vitamin D (5,000 IU daily): Hormone for Brain & Nervous System Health
Vitamin D acts more like a hormone than a vitamin, influencing hundreds of genes involved in brain development, neurotransmitter production, and inflammation control.
Mechanism: Vitamin D receptors are abundant in the brain, especially in regions tied to memory and emotion. Vitamin D helps regulate calcium signaling in neurons, supports the synthesis of neurotransmitters like dopamine and serotonin, and modulates the immune system to keep brain inflammation in check.
For operators and athletes: Low vitamin D is linked to higher risk of depression, slower recovery from brain injury, and impaired immune function — not a recipe for resilience.
For the rest of us: Almost everyone not supplementing is deficient in our experience due to a lack of consistent direct exposure to sunlight from indoor professional lives, sunscreen usage, and the dreaded winter season.
👉 At NHP (Nicholson Human Performance), we target 60–80 ng/mL on a blood test for optimal vitamin D levels — the sweet spot for brain, bone, and immune health.
My Recommendation
At NHP, I recommend these exact dosages — 5g creatine, 3g EPA/DHA, and 5,000 IU vitamin D daily — for every client I work with. Whether you’re recovering from years of service, colliding with linebackers, or just trying to stay sharp for your career and family, these nutrients are foundational.
They’re simple, safe, and effective — and the research is only getting stronger.
Bottom Line
You don’t need to be a Special Forces veteran to benefit from brain-focused supplementation. The same principles that protect a Green Beret’s brain after blast over pressure conditions can also protect yours from the stress, fatigue, and wear-and-tear of modern life.
Small daily habits compound into long-term resilience. Adding creatine, omega-3s, and vitamin D to your routine is one of the easiest, highest-impact steps you can take for your brain.
As soon as Corey’s brand is available to the public, we’ll let you know. For now, you can pick up high quality supplements from our trusted partner Thorne. All products are third party tested for purity and quality.