Cognitive health is a top priority, not only as you age but at any point when you desire improved focus, clarity, and energy. While maintaining a healthy diet and lifestyle are crucial factors for brain health, research suggests that certain supplements can also support brain and cognitive health, especially for older adults, individuals following restricted diets, and those with specific medical conditions.
Before diving into your shopping spree, let’s explore the research-backed brain supplements that may preserve or enhance brain function, along with expert guidance on maintaining a sharp mind as you age.
Why Nutrition Matters for Brain Health
Your brain’s health goes beyond just fueling your body and mind throughout the day. The nutrients from the food you consume have a significant impact on brain function and can influence your risk of neurodegenerative diseases.
According to Dr. David Seitz, medical director for Ascendant, a chemical dependency treatment center in New York, “The brain requires essential nutrients to function properly.” He further explains that a balanced diet rich in fruits, vegetables, complex carbohydrates, and healthy fats can provide the necessary vitamins, minerals, and antioxidants needed for sharp thinking and memory retention. Adequate nutrition is also vital for proper brain development during childhood, adolescence, and even adulthood.
Lindsay Delk, a registered dietitian and owner of Food and Mood Dietitian in Texas, emphasizes the importance of diet in brain health. She notes, “What you do or don’t eat can affect your brain and mental health.” Delk recommends the MIND diet, which combines elements of the Mediterranean and DASH diets and focuses on brain-boosting foods such as green leafy vegetables, berries, nuts, whole grains, fish, poultry, beans, and olive oil.
Registered dietitian Kristin Gillespie from Virginia Beach advises getting nutrients primarily from foods instead of supplements whenever possible. “Nutrients found in foods tend to be more readily absorbed by the body compared to the synthetic forms found in supplements,” she explains. Foods also provide additional nutrients and healthful compounds, which cannot be replicated by focusing on single nutrients.
Supplements, however, can be helpful in filling nutrient gaps in your diet. “For people whose diets may be inadequate in these nutrients (i.e., those with absorption issues or who are adhering to restricted diets), a supplement may be necessary,” explains Gillespie.
The Best Brain Supplements, According to Experts
While a healthy diet and lifestyle take precedence in supporting brain health, research indicates that the following supplements may fill important nutrient gaps in your diet and potentially boost cognitive health and mood:
Omega-3 Fatty Acids
Omega-3 fatty acids, especially DHA and EPA found in fatty fish, are essential for brain and eye development and have a significant impact on mental health at all ages. These fatty acids help reduce inflammation in the body and brain and are associated with a decreased risk of cognitive decline, Alzheimer’s disease, and dementia.
The recommended daily intake of omega-3 fatty acids for adults is between 1.1 and 1.6 grams. When choosing a supplement, check product labels carefully to ensure it provides appropriate levels of EPA and DHA.
Creatine
Creatine, commonly used for building muscle and improving athletic performance, may also benefit brain function. Recent research suggests that creatine supplementation could aid in the recovery from concussion and mild traumatic brain injury, improve cognition, and protect against neurodegenerative diseases. One study even found that creatine supplementation improved memory in older adults.
The International Society of Sports Nutrition (ISSN) recommends a daily dose of around 0.3 grams of creatine per kilogram of body weight for five to seven days, followed by 3 to 5 grams daily thereafter. Stick to the recommended dosages to avoid potential liver or kidney damage.
Caffeine
Caffeine is a popular cognitive enhancer, as it can increase alertness, improve concentration, mood, and overall cognitive performance. It’s associated with a reduced risk of cognitive decline and Alzheimer’s disease.
However, moderation is key. Limit your caffeine intake to no more than 400 milligrams (equivalent to about five cups of coffee) per day and no more than 200 milligrams per sitting to avoid restlessness, insomnia, and heart palpitations.
L-Theanine
L-theanine is an amino acid naturally found in certain mushrooms, green tea, and black tea. Studies link L-theanine to improved mental performance and focus. In one study, participants who took 100 milligrams of L-theanine before a two-hour task period made fewer errors compared to those who received a placebo.
While there is no established dose recommendation, studies examining its effects on cognitive function often use daily doses between 100 and 250 milligrams.
Vitamin D
Vitamin D, often referred to as the sunshine vitamin, is vital for good brain health. It plays a role in early brain development, and deficiency is associated with conditions such as dementia, depression, autism, and schizophrenia.
The ideal daily dose of vitamin D for most adults is 600 to 800 IU. However, supplementing with high doses over the long term may have adverse effects, such as high calcium levels in the blood, which can lead to kidney stones or block blood vessels.
Choline
Choline is an essential nutrient found naturally in eggs, critical for the production of acetylcholine, a neurotransmitter needed for memory and cognition. Some studies suggest that consuming high amounts of choline is associated with a lower risk of cognitive decline.
Resveratrol, an antioxidant polyphenol abundant in grapes and red wine, may help protect cells from damage, improve blood flow to the brain, and slow cognitive decline. Consuming up to 1,500 milligrams of resveratrol daily for up to three months is considered safe, but higher doses may cause stomach upset.
Lion’s Mane Mushrooms
Lion’s mane mushrooms are known for reducing inflammation, treating anxiety and depression, and enhancing cognitive function. They support oxygen flow to the brain and can enhance memory, focus, and concentration.
Start with 250 to 500 milligrams of lion’s mane mushrooms daily to assess your body’s tolerance, and gradually increase to around 1 gram daily. Note that lion’s mane mushrooms can interfere with blood clotting abilities and may cause a rash in some individuals.
B Vitamins
The B vitamins are crucial for supporting healthy brain function and may protect against memory loss, cognitive decline, and neurodegenerative diseases. Vitamins B6, B9 (folate), and B12 are particularly important for the metabolism of homocysteine, a molecule linked to cognitive decline and neurodegeneration.
Most people can meet their B vitamin needs through a well-balanced diet. However, older adults, individuals on plant-based diets, and those with specific medical conditions may benefit from supplements. Make sure to stay within the recommended dietary allowance for each B vitamin to avoid potential side effects.
Theobromine
Theobromine, a natural stimulant found in chocolate, enhances alertness without the jittery feeling of caffeine. Research suggests that theobromine may enhance cognitive performance by improving blood flow to the brain. A daily cup of brewed cacao is an excellent source of theobromine.
Probiotics and Prebiotics
Gut health plays a crucial role in optimal cognitive function, as probiotics can benefit cognition via the gut-brain axis. Supplementing with prob Do Not Sell My Information I agree to receive occasional updates and announcements about Forbes products and services. You may opt out at any time. Thank you for signing in to the Forbes Health newsletter. Oops, something went wrong while signing up. Try again here. © 2023 Forbes Media LLC. All Rights Reserved.
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