What If Cognitive Gaps Could Be Closed With Nutrition?

What if I told you that something as simple as rebalancing fats in the diet—plus the right nutrients—could transform pregnancy outcomes and help to narrow, or even close, the cognitive gap between Black and White children?

Now, many will be strongly opposed to the suggestion that a Black–White cognitive gap even exists, while others will be dismissive that such gaps can be closed. But, once you see the data, to suggest that the significant biological and nutritional disparities between Black and White Americans have no effect on cognition—or that addressing them wouldn’t lead to improvement—is not just unscientific, it’s wilful ignorance in the face of overwhelming evidence.

This article focuses on Black Americans due to the abundance of available data, but much of the science applies equally to other populations—for example, Black Britons and Black Canadians—who face similar dietary and biological challenges.

The Genetic Piece No One Talks About

Roughly 81% of Black Americans carry a specific version of the FADS1 gene (rs174537 GG) that makes them extremely efficient at converting omega-6 fatty acids—common in vegetable oils—into a pro-inflammatory compound called arachidonic acid (AA). Only about 43% of White Americans carry this version.

That means the same diet (high in seed oils) leads to more inflammation in Black people, especially during pregnancy, when inflammation can disrupt fetal growth and brain development.

The Inflammatory Diet Trap

The modern American diet is overloaded with omega-6 fats from seed oils (soybean, corn, sunflower) and too low in omega-3s (from fish, seaweed, and algae).

This imbalance drives inflammation—and for FADS1 carriers, it’s like throwing gasoline on a fire. The result is elevated levels of:

• Arachidonic Acid (AA): 25–35% higher in African Americans
• IL-6: 25–40% higher
• CRP: 40–60% higher

These inflammatory markers increase the risk of:

• Preterm birth
• Low birth weight
• Smaller head circumference
• Cognitive impairment
• Insulin resistance

But inflammation also depletes nutrients. For example:

• Inflammation → Magnesium depletion
• Low magnesium → Poor vitamin D activation
• Low vitamin D → Weak immunity + endothelial dysfunction

A cascade of deficiency begins.

The Real Nutrient Deficiency Crisis

A common critique goes like this: “Children of affluent Black families still tend to score lower on IQ tests than White children from lower-income households, even when controlling for socioeconomic status. These families are not food insecure—so why focus on diet to close the cognitive gap?”

Because calories are not nutrients. And the data show serious, systemic shortfalls in key nutrients for brain and immune health—even among wealthier Black families.

Clinically Significant Gaps

Nutrient	Gap vs. Whites	% of Black Americans Below Target	Why It Matters
Arachidonic Acid	+25–35%	50–75% above upper limit	Excess inflammation in pregnancy
IL-6	+25–40%	30–50% above healthy range	Damages fetal brain, triggers preeclampsia
CRP	+40–60%	40–60% above safe range	Predicts low birth weight, poor cognition
Magnesium	−10–15%	60–80% insufficient	Cofactor for vitamin D, insulin, calming GABA system
Vitamin D	2–3x more deficient	70–90% below optimal	Weak immunity, high cortisol, poor placental health
Folate	−20% lower (RBC)	40–60% below ideal	Essential for methylation + brain growth
Choline	−40% lower intake	~90% underconsumed	Builds fetal hippocampus + memory circuits
Iron	Higher deficiency	20–35% of women affected	Required for oxygen to the fetal brain
Iodine	Mild deficiency in 20–30%	Often overlooked	Critical for IQ, especially in 1st trimester
Zinc	10–20% low	~30% below target	Needed for learning, attention + immunity
Selenium	Lower than Whites	~15–25% insufficient	Co-pilot for glutathione + thyroid hormone
Glutathione	Reduced ratios	More oxidative DNA damage	Brain protection from toxins & stress

The Ideal Anti-Inflammatory Pregnancy Diet for FADS1 Carriers

This isn't about restriction—it's about precision.

What to Eat:

• Balance fats: Cut seed oils (LA ≤ 3% kcal) and increase omega-3s to at least 2g EPA/DHA daily. Ideally, consume omega-6 and omega-3 together in balanced formulations—such as InflammaFree Premium DHA and Polyphenol Enriched Olive Oil—to help ensure effective omega-3 absorption and prevent omega-6 from saturating cells and blocking uptake.
• Eat plant-forward: More lentils, leafy greens, berries, nuts, whole grains
• Power up nutrients:
  • Magnesium (400 mg/day)
  • Methylated folate (400 mcg)
  • Choline (550 mg)
  • Vitamin D (2000 IU)
  • Iodine, iron, selenium, zinc

What to Expect:

• Inflammation down (IL-6, CRP)
• Insulin sensitivity up
• Birth weight up (~+110g)
• Preterm birth cut in half
• Increased head circumference
• +7–10 point IQ lift for the child

Why It Doesn’t Stop at Biology

Many argue that closing the IQ gap should start with better schools, two-parent households, and greater economic stability. These are all important goals—but the evidence shows that starting with biology amplifies everything that follows.

Studies consistently demonstrate that reducing inflammation and correcting nutrient deficiencies lead to improvements in self-regulation, attention, and stress response—traits that directly support relationship stability, school performance, and long-term economic outcomes.

For instance, reducing IL-6 and improving executive function can lower rates of school suspension and increase reading engagement. Children with better behavioural regulation are more likely to succeed academically, avoid disciplinary exclusion, and pursue higher education. Meanwhile, healthier parents with lower baseline stress and better cognitive capacity are more likely to sustain long-term partnerships and provide cognitively enriching environments for their children.

This is not speculative. Research on early childhood nutrition, inflammation, and brain development supports the conclusion that biological optimisation is a foundation—not a luxury—for closing cognitive and social gaps.

Fixing inflammation early also boosts:

• Executive function
• Self-regulation and mood
• Daily reading and study time
• Relationship stability
• School attendance
• Career success
• Income and family formation

This leads to fewer single-parent households, stronger neighbourhoods, better schools, and upward generational mobility.

The Multi-Generational Flywheel

1. Biological boost: +7–10 IQ from nutrition
2. Behavioural ripple: +3–4 IQ from better study habits, family stability
3. Community lift: +3–5 IQ from better peers, safer environments
4. Total 2-gen gain: +15–20 IQ points

Enough to close long-standing gaps in one generation.

Final Word

If we want meaningful and lasting change, we must recognise that health disparities are a root cause of cognitive disparities—and these cognitive gaps, in turn, drive many of the life outcomes we care most about: education, income, stability, and opportunity.

Nutrition isn’t the only solution. But it’s a foundational one.

And the science says the time to act—is now.