Experts Suggest the Best Supplements for the Brain
Omega 3 Fatty acid :
Omega-3 fatty acids are the most highly recommended supplement among all the experts' recommendations for brain health. According to Argentinean chef and licensed dietitian Eva De Angelis, "Omega-3 fatty acids, especially the long-chain fatty acids DHA and EPA found in fatty fish, are essential for the development of the brain and the eyes and have a significant influence on mental health at all ages."
Delk continues, "These fatty acids are linked to a lower risk of cognitive decline, Alzheimer's disease, and dementia as well as helping to reduce inflammation in the body and brain."
Delk continues, "These fatty acids are linked to a lower risk of cognitive decline, Alzheimer's disease, and dementia as well as helping to reduce inflammation in the body and brain."
People who suffer from neurodegenerative diseases typically have decreased amounts of EPA and DHA, two omega-3 fatty acids that are necessary for the membranes of nerve cells. Additionally, studies indicate that omega-3s may lessen the risk of cognitive decline and assist prevent neurodegeneration.
For all individuals, 1.1 to 1.6 grams of omega-3 fatty acids should be consumed daily. About 1,000 milligrams, or one gram, of fish oil, specifically 300 milligrams of omega-3s, are found in a normal fish oil supplement. Before selecting a supplement, thoroughly read product labels since dosages can vary significantly.
Creatine
Supplementing with creatine is common practice for increasing muscle mass and enhancing sports performance, but new research indicates creatine may also have benefits for brain health.
A 2022 study review published in the journal Nutrients suggests that creatine may help prevent neurodegenerative illnesses, relieve the symptoms of depression, improve cognition, and aid in the recovery from concussions and mild traumatic brain damage. A study cited in the review found that supplementing with creatine improved cognition in older persons .
An amino acid that occurs naturally in muscular tissue and the brain is called creatine. It is critical for the synthesis of energy, particularly when there is an elevated metabolic demand, as occurs when one is sleep deprived.
It is safe for healthy persons to consume up to 30 grams of creatine monohydrate per day for five years, according to the Internal Society of Sports Nutrition (ISSN). Should you decide to take a creatine supplement, the ISSN advises beginning with a daily dosage of approximately 0.3 grams per kilogram of body weight (a 150-pound individual would take 20 grams), and gradually increasing to 3 to 5 grams per day after that.
Caffeine
Research backs up what coffee enthusiasts everywhere have long suspected: caffeine enhances cognitive function. According to a 2016 scientific review published in the journal Practical Neurology, caffeine can enhance mood and attention, lessen the symptoms of depression, and raise feelings of alertness and wellbeing. It's even linked to a lower chance of Alzheimer's and cognitive decline[2].
As it has shown neuroprotective effects, caffeine is highly popular for cognitive function, according to Susan Hewlings Ph.D., vice president of research affairs at Radicle Science.
Just take it easy. Experts advise consuming no more than 400 milligrams of caffeine each day, or roughly five cups of coffee, depending on the intensity of the brew. Additionally, they advise consuming no more than 200 milligrams every sitting. Heart palpitations, sleeplessness, and restlessness are linked to excessive coffee use.
L-Theanine
Some mushrooms and black and green teas naturally contain the amino acid L-theanine. "Numerous studies have linked it to an improvement in mental performance and focus," says registered dietician Leah Johnston of Chicago.
In a brief study published in the journal Neuropharmacology, subjects who administered 100 mg of L-theanine prior to a two-hour task period under observation performed fewer mistakes than those who were given a placebo[3].
Studies looking at L-theanine supplementation's effects on cognitive performance often employ daily doses between 100 and 250 milligrams, while there isn't a set upper limit or recommended dosage. There are 8 to 30 milligrams of L-theanine in a cup of green tea.
Vitamin D
Vitamin D, also known as the "sunshine vitamin," is actually a hormone, according to expert dietitian Sascha Landskron of the United Kingdom. "Vitamin D is essential for good brain health and has hundreds of important functions [in the body]," the speaker continues.
According to research, vitamin D insufficiency is associated with illnesses including dementia, depression, autism, and schizophrenia. It is also crucial for the development of the brain in its early stages. According to a 2017 study published in Current Gerontology and Geriatrics Research, vitamin D may assist older persons retain their cognitive abilities.
Although sun exposure is the best source of vitamin D, Landskron suggests taking a supplement in the winter or if you work inside, apply sunscreen, cover your skin, have darker skin, or are obese. Cod liver oil, mushrooms, fatty fish (salmon and trout), fortified cereals, and milk are good dietary sources of vitamin D.
The recommended daily intake of vitamin D for the majority of adults is 600–800 IU. Long-term vitamin D supplementation, however, may have negative health effects, such as elevated blood calcium levels that can obstruct blood arteries or result in kidney stones. To find the right dosage of vitamin D supplements for your body's requirements, think about having your vitamin D levels examined and speaking with your healthcare professional.
Choline
According to board-certified psychiatrist and co-founder of SohoMD in New York Jacques Jospitre, Jr., M.D., "choline is an essential nutrient that helps your brain make acetylcholine, which is a neurotransmitter needed for memory and general cognition. It is found naturally in eggs."
Consuming large levels of choline was associated with a lower risk of cognitive deterioration in nearly 2,000 older persons in one study[5]. Dr. Jospitre continues, "Animal-based research shows some promise regarding choline's role in reducing amyloid plaques and Alzheimer's disease risk." However, further human clinical trials are required.
Resveratrol
Antioxidant polyphenol resveratrol, which is high in red wine and grapes, may help shield cells from harm, enhance blood flow to the brain, and delay the aging process. According to Los Angeles-based anti-aging and longevity specialist Adash Bajaj, M.D., "taking resveratrol supplements could prevent the deterioration of the hippocampus, an important part of the brain associated with memory."
The National Institutes of Health (NIH) states that taking up to 1,500 mg of resveratrol per day for a maximum of three months is deemed safe for supplementation. While 3,000 milligrams is a safe quantity, it is more likely to irritate your stomach. In addition to slowing blood coagulation, resveratrol should be avoided by those taking blood thinners or in the process of getting surgery.
Lion's Mane Mushroom
According to Johnston, lion's mane mushrooms (Hericium erinaceus) provide a number of health advantages, including as lowering inflammation, alleviating anxiety or depression, and improving cognitive function.
The prebiotic and gut health specialist Kara Landau, located in New York, claims that lion's mane mushrooms can improve memory, focus, and concentration by facilitating oxygen access to the brain. "I find that taking [lion's mane mushrooms] regularly helps one be able to handle the day with a clearer mind without the negative side effects of increasing caffeine [intake]," the speaker claims.
To determine your body's tolerance, Landau suggests consuming 250–500 mg of lion’s mane mushrooms per day, gradually increasing to about 1 gram. Be aware that lion's mane mushrooms can affect the body's ability to coagulate blood, much like resveratrol. Some people may also get a rash from it.
B-complex vitamins
The eight B vitamins are vital for maintaining the health of the brain. According to De Angelis, "the vitamin B complex is crucial for supporting healthy brain function and may protect against neurodegenerative diseases, memory loss, and cognitive decline."
According to De Angelis, the metabolism of homocysteine—a chemical produced during the metabolism of methionine—requires the presence of particular vitamins, namely B6, B9 (folate), and B12. High blood homocysteine levels raise the risk of neurodegeneration and cognitive decline because they can lead to oxidative stress and DNA damage, the expert says.
Most people can get all the B vitamins they need from a healthy, balanced diet. To meet their needs, elderly folks, plant-based diet adherents, and those with certain medical issues might require a supplement. Adults should consume between 1.2 and 2 milligrams of vitamin B6 day, 400 to 600 micrograms of folate daily, and 2.4 to 2.8 micrograms of vitamin B12 daily as part of their recommended dietary intake (RDA). The majority of B vitamins are harmless, but taking too much vitamin B6 might cause nerve damage.
Theobromine
According to Landau, theobromine, a natural stimulant present in chocolate, helps people feel more alert without giving them the jittery feeling that is sometimes connected to meals and beverages high in caffeine. Further research in humans is required, even though studies on animals and in vitro models indicate theobromine may be useful in raising cognitive function by increasing blood flow to the brain.
For a tasty and concentrated source of theobromine, Landau suggests having a cup of brewed cacao every day.
Probiotics and Probiotics
According to Hewlings, gut health is another crucial component for the best possible cognitive function. The gut-brain axis, which links the gastrointestinal tract with the central nervous system through reciprocal neuronal, hormonal, and immunological signaling pathways, is one way that probiotics may enhance cognition, according to the researcher.
Twelve weeks of probiotic supplementation with a combination of Bifidobacterium bifidum BGN4 and Bifidobacterium longum BORI specifically seemed to improve brain function and decrease perceived stress in healthy older adults, according to a 2021 study published in the Journals of Gerontology Series A: Biological Sciences and Medical Sciences.
Prebiotics, which are indigestible fibers found in fruits, vegetables, and grains, also help to maintain gut health by feeding beneficial bacteria in the gut. Gallacto-oligosaccharides (GOS) are a type of prebiotic that Landau suggests for gut health and mood support. According to her, "GOS is a particular prebiotic that has been shown to support mental health." As little as 5.5 grams of GOS per day, according to Landau, may help reduce anxiety.
Consuming a variety of fruits, vegetables, and grains high in prebiotic fiber, as well as fermented foods like kimchi, yogurt, and sauerkraut that naturally contain probiotic bacteria, can help maintain a healthy gut flora in addition to taking probiotic and prebiotic supplements.
Magnesium
Although magnesium serves a wide range of vital physiological purposes, research on how it affects brain function and cognition is still in its early stages. By preventing the deterioration of brain and nervous system cells, magnesium promotes appropriate neural function. Low magnesium intake may increase the risk of dementia and cognitive impairment, according to several studies.
According to a 2022 study with over 2,500 participants aged 60 and above, individuals who received the most magnesium through food and supplements performed better on cognitive tests than those who ingested the least magnesium[7]. Low magnesium levels in middle age have been linked to an increased risk of dementia but not cognitive impairment, according to another extensive study[8]. It's unclear, though, from these two trials whether low magnesium levels are associated with an increased risk of dementia or whether low magnesium levels are a side effect of dementia itself.
Many plant- and animal-based meals, such as whole grains, legumes, nuts, seeds, and leafy green vegetables like spinach, are high in magnesium. The recommended daily allowance (RDA) for magnesium in adults is 310–420 mg.
Those in good health don't have to worry about consuming too much magnesium because excess magnesium is eliminated by the kidneys. However, if taken in excess, excessive amounts of magnesium supplements can cause toxicity or even gastrointestinal problems including nausea and diarrhea.
Ashwagandha
The shrub ashwagandha is used in the traditional Ayurvedic medical system to assist improve memory and lower stress levels. According to recent studies, ashwagandha may enhance cognitive performance.
50 adults with mild cognitive impairment participated in a small but well-designed 2017 study published in the Journal of Dietary Supplements. For eight weeks, they were given a placebo or 300 milligrams of ashwagandha root extract twice a day. Compared to those who took a placebo, those taking ashwagandha showed much better memory, executive function, attention, and information processing speed.
In a different 2021 study published in Evidence-Based Complementary Alternative Medicine, adults who were stressed but in good health reported much better memory and focus, psychological well-being, better sleep, and lower levels of stress after taking 300 mg of sustained-release ashwagandha extract daily for 90 days[10].
Typically, ashwagandha is taken for up to 12 weeks at doses of up to 1,000 milligrams per day. Large doses of ashwagandha may cause gastrointestinal distress or, in rare cases, liver issues. While it is safe to use in the short term, its long-term safety is unknown.
As to the National Institutes of Health, ashwagandha has the potential to interact with specific prescription medications. These medications may include thyroid hormones, benzodiazepines, immunosuppressants, antihypertensive drugs, antidiabetic drugs, and benzodiazepines.
Before taking ashwagandha, speak with your healthcare practitioner to get the right dosage for you and to be sure it won't interfere with any drugs you may be taking. Taking ashwagandha while pregnant or nursing is not advised.
Phosphatidylserine
The membranes of brain tissue naturally include a kind of phospholipids called phosphatidylserine (PS). By influencing the production of chemical messengers called neurotransmitters and activating significant signaling pathways, PS plays a vital part in communication throughout the nervous system. According to studies, taking PS supplements may help preserve brain health, reduce the likelihood of disorders affecting the central nervous system, such as Parkinson's and Alzheimer's, and enhance cognitive function by lowering brain inflammation.
A 2022 review and meta-analysis published in the Korean Journal of Food Science and Technology examined the impact of phosphatidylserine (PS) on cognitive performance in older persons and discovered that PS supplementation at a dose of 300 milligrams per day may enhance memory and cognitive function without causing adverse effects[11].
Unfortunately, a large number of the tiny, old, and recently completed studies on PS are currently available. The current research is promising, but additional research is required to determine whether supplementing with PS might enhance brain health and cognition.
Although there isn't yet a suggested dosage for PS, research indicates that doses of 300–500 mg daily are risk-free and safe.
Water
Keeping hydrated is one of the easiest strategies to promote brain function. The brain and central nervous system are made mostly of water, about 73%.
According to Dr. Jospitre, "hydration is essential for allowing nutrients into the brain and for toxins to get out of the brain." It may seem easy, yet most individuals don't drink enough water, which is crucial for maintaining optimal brain function.
The Institute of Medicine of the National Academies advises adults, including fluid from fruits, vegetables, and other foods high in water, should drink around 11 cups of water per day for women and 15 cups for men.
But in really high concentrations, even water can be poisonous. Drinking too much water too quickly for your kidneys to handle can cause your blood's salt levels to drop dangerously low, which can lead to coma, psychosis, and even death.
According to doctors, they might even be more beneficial than medication.
- Some good habits are associated with an older brain according to new research.
- Some good habits are associated with an older brain according to new research.
- These practices are beneficial for the brain and general well-being, according to doctors.
The most crucial elements of maintaining brain health, according to experts, are a balanced diet and lifestyle. However, research indicates that the supplements listed below can assist close significant dietary gaps and may even improve mood and cognitive function.
Eating a balanced diet, not smoking, and engaging in regular physical activity are the main ingredients in a well-lived lifestyle. Five elements have now been identified by new study as additional supports for cognitive function and sharp thinking as you age.
The study examined the autopsies of 586 individuals who lived to an average age of 91 and was published in JAMA Neurology. Before they passed away, the study participants took part in the Rush Memory and Aging Project, which entailed annual surveys about their lifestyles and a series of mental and physical examinations over a period of more than 20 years.
Healthy lifestyle choices were directly associated with a lower chance of cognitive decline as participants aged, according to the researchers' findings. This association held true even for those who exhibited telltale symptoms of dementia or Alzheimer's disease. Assistant professor of geriatrics and palliative medicine at the Rush Institute for Healthy Aging and lead study author Klodian Dhana, M.D., Ph.D., says his team sought to investigate if certain characteristics could influence whether someone develops dementia or Alzheimer's. According to him, "a progressive accumulation of dementia-related brain pathologies occurs as individuals age." Still, not everyone experiences these alterations in the brain that lead to dementia. According to Dr. Dhana, the study's objective was to determine whether a person's lifestyle could affect their risk of developing dementia.
Factors to improve brain health
If a study participant engaged in any of the following, their lifestyle was classified as low-risk or healthy:
- Don't smoke
- engaging in at least 150 minutes per week of moderate-to-intense exercise.
- Men should consume no more than two drinks of alcohol each day, and women should only have one.
- Take part in mentally engaging activities such as reading, gaming, and museum visits.
- Use a modified version of the MIND diet.
Within these domains, study participants were assigned a healthy lifestyle score; the healthier they were, the better their brain health. The amount of beta-amyloid plaques, which are indicative of Alzheimer's disease, was found to decrease with every one point increase in the healthy lifestyle score, and to increase with a person's score on cognitive tests that assessed memory and attention span.
The advantages of adhering to these healthy lifestyle characteristics persisted even if research participants' brains showed indications of dementia and Alzheimer's disease, according to an editorial that was published with the study.
Why are these mental habits beneficial?
These lifestyle choices and practices are generally considered to be healthful. "A healthy lifestyle is beneficial to the brain," states Amit Sachdev, M.D., M.S., medical director of Michigan State University's Department of Neurology.
Particularly, these elements "have been studied and demonstrated to be associated with slower cognitive decline and a lower risk of dementia," according to Dr. Dhana.
The MIND diet is a particular type of plant-based diet, even if plant-based diets have proven associated with healthy brains. According to Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety, it includes a number of components of the Mediterranean diet, such as an abundance of fruits, vegetables, nuts, beans, olive oil, and whole grains.
"This eating pattern is highly rich in polyphenols, which are potent plant components that have been demonstrated to have neuroprotective properties,” according to Cording, citing earlier research on similar food patterns. It's a significant component of the puzzle. She notes that the items included in this diet can help reduce internal inflammation and support heart and digestive health.
This diet is beneficial to the cardiovascular system, as is regular exercise, minimizing alcohol intake, and quitting smoking, according to Cording. Since the brain is filled with blood arteries, she asserts that everything beneficial for the heart and blood vessels is also generally beneficial for the brain.
Neurosurgeon Clifford Segil, D.O., of Providence Saint John's Health Center in Santa Monica, California, concurs. According to him, leading a healthy lifestyle improves both heart and brain health. "Your brain can only benefit from a healthy heart."
Additionally, studies have shown a correlation between engaging in mentally stimulating activities and a decreased incidence of dementia. According to Dr. Segil, "structured cognitive exercise is the thing I most often recommend to patients for their brain health." That can entail enrolling in a junior college course. You lose muscle mass if you don't use it. Your brain is the same in this regard.
As he notes, patients respond better to lifestyle modifications than to medicine when it comes to reducing the risk of cognitive decline. Dr. Segil emphasizes the significance of healthy living choices for brain health.
Overall, according to Dr. Dhana, the lifestyle variables outlined in his research may eventually contribute to cognitive improvements. But he advises consulting a physician for tailored advice if you're worried about your personal risk of dementia or have a family history of the condition.
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