Top brain health supplements that optimize your brain function
Maintaining a healthy brain should be a goal for everyone, regardless of age or stage of life. Unfortunately, our hurried lifestyles and bad dietary choices can have a negative impact on our cognitive performance, leaving us foggy-headed and exhausted. If you want to enhance your brain capacity naturally, you should try including some brain health vitamins in your daily routine.
Nootropics, or brain health supplements, are meant to increase cognitive performance by giving the brain with the nutrients it requires to function efficiently. The following are some of the most popular supplements for improving brain function.
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two of the most vital nutrients for brain health (EPA). While you may not have heard of them by that term, you are probably familiar with Omega-3 fatty acids, which DHA and EPA are. Fish oil supplements are the finest source of these omega-3 fatty acids. DHA is required for memory and quicker reaction times. DHA is also recognized for its anti-inflammatory capabilities, which can help protect the brain from aging. EPA contributes to brain health by improving mental health, particularly depression. EPA affects brain function because depression is known to limit brain size, mainly grey matter. To improve your brain health even further, consume at least two servings of cold-water fish every week, such as salmon, mackerel, herring, and sardines.
Fish oil supplements are often taken as capsules, one per day. They are available at health food stores, supermarkets, and online. Some capsules are pretty big and challenging to swallow. If you have a seafood allergy or are using blood thinners, you should avoid taking fish oil supplements.
You've undoubtedly seen advertisements for resveratrol supplements that claim to “optimize brain function,” but what exactly does that mean? Resveratrol is an anti-oxidant chemical found in red wine, dark chocolate, black and purple grapes, and other fruits and vegetables. Resveratrol supplements are gaining popularity since they have been demonstrated to protect the brain against aging and degeneration. According to one study, resveratrol can enhance cognitive performance in rats with Alzheimer's disease. It is incredibly efficient in protecting the hippocampus, the brain region responsible for learning and memory. However, it is vital to highlight that most resveratrol research on brain health is conducted on animals; therefore, the same results cannot be expected in humans.
Resveratrol is available in tablet and powder form. Smoothies can benefit from the powder. When purchasing resveratrol as a supplement, go for the trans version rather than the cis form. This is because the transform is more stable and easier to employ. It is essential to consult your doctor before using resveratrol supplements. They may interact with medications such as blood thinners, blood pressure medications, antiviral and antifungal therapies, and cancer medications. Some supplements, such as garlic, should also be avoided when taking resveratrol.
Ginkgo biloba is an ancient Chinese plant that has been used to cure several health ailments for ages. Modern science has begun investigating the herb's possible health advantages, notably in brain function.
One of ginkgo biloba's most well-known advantages is its potential to boost cognitive function and memory, which is considered to be related to the supplement improving blood flow to the brain. In a study of healthy male individuals aged 60-70, those who took ginkgo Biloba supplements for eight months outperformed those who did not, making fewer mistakes on memory tests.
In multiple trials, this curiously called supplement has also shown promising effects in reducing the course of dementia. Furthermore, taking the supplement alongside Alzheimer's disease treatment has been shown to augment the medicine's advantages and improve patients' functional skills. Another study found that ginkgo Biloba may aid in improving working memory in healthy males aged 50 to 61. According to the findings of this research, ginkgo Biloba may be a valuable supplement for persons wishing to boost their cognitive function and memory.
Ginkgo biloba has been proven to have some potentially good impacts on mental health, in addition to its cognitive advantages. 480mg Ginkgo biloba supplements were reported to lessen anxiety symptoms in persons with a generalized anxiety disorder when taken for four weeks.
The recommended daily intake of ginkgo Biloba is 120 to 240 mg. It is better to begin with, a smaller dose and gradually increase as needed. Buy ginkgo Biloba supplements from a reliable provider, and seek standardized goods that contain 24% flavone glycosides and 6% terpene lactones. The majority of the herb's health advantages are thought to be attributed to these components.
Despite its numerous potential advantages, it is critical to be informed of ginkgo biloba's possible adverse effects before using it as a supplement. Mild side effects most commonly experienced include stomach discomfort, headaches, and dizziness. Bleeding and an increased risk of bruising are uncommon adverse effects. Ginkgo biloba also interacts with blood thinners, diabetic medicines, antidepressants, anxiety meds, and seizure treatments. As a result, it is always advised to consult with a healthcare practitioner before using this product. Ginkgo biloba should also be avoided by HIV patients since it interferes with HIV medicines. Ginkgo biloba supplements are available in tablet form.
Rhodiola Rosea is a supplement derived from the herb's root, which has been used medicinally for millennia. It has been shown to alleviate stress and exhaustion while also boosting cognitive performance. Rhodiola rosea is an adaptogen, which implies that it can help the body adapt to stress. As a result, it can help alleviate stress and anxiety caused by stress. It has also enhanced brain function, memory, and learning. However, most studies in this field have been conducted on animals. Rhodiola Rosea is offered as a pill supplement or as a tea.
Acetyl-L-carnitine is a supplement that has been found to boost brain health and function in various ways. Acetyl-L-carnitine is an amino acid that the body naturally produces, although levels diminish with age. Acetyl-L-carnitine supplementation has been found to increase cognitive function, memory, and attention span. It can also assist those with moderate dementia and Alzheimer's disease to slow down their decline. Some of the side effects of acetyl-L-carnitine are nausea, vomiting, stomach cramps, and digestive difficulties. Surprisingly, it can also generate an unusual fishy body odor. This supplement has also been linked to seizures in people who already have them. Antibiotics should not be taken with acetyl-L-carnitine supplementation. Acetyl-L-carnitine is administered as a pill or as a powder. The powder works best in a milkshake or smoothie.
These are just a handful of the numerous brain health supplements available to help you improve your cognitive performance. Before incorporating any new supplements into your regular regimen, consult with your doctor. And don't forget that nutrition and exercise are still the greatest strategies to keep your mind sharp as you age!
- Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/
- DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial https://academic.oup.com/ajcn/article/97/5/1134/4577127
- Dietary DHA and health: cognitive function ageing https://bit.ly/3RhDrV6
- Cognitive and cardiovascular benefits of docosahexaenoic acid in aging and cognitive decline https://bit.ly/3dJysiv
- EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials https://www.omega3galil.com/wp-content/uploads/2013/10/Epa-but-not-DHA-jULIAN-g-mARTINS.pdf
- Meta-analysis: Effects of Eicosapentaenoic Acid in Clinical Trials in Depression https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3534764/
- Physical Effects of Depression on the Brain https://www.webmd.com/depression/depression-physical-effects-brain
- ω-3 Fatty Acids in the Prevention of Cognitive Decline in Humans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823515/
- Pros and Cons: Fish Oil Supplements https://medshadow.org/pros-and-cons-fish-oil-supplements/
- Cognitive Performances Are Selectively Resveratrol Inhibits the Proliferation of Neural Progenitor Cells and Hippocampal Neurogenesis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3522260/
- Resveratrol Prevents Age-Related Memory and Mood Dysfunction with Increased Hippocampal Neurogenesis and Microvasculature, and Reduced Glial Activation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4894403/
- Cis Resveratrol https://www.sciencedirect.com/topics/chemistry/cis-resveratrol
- Resveratrol Supplements https://www.webmd.com/heart-disease/resveratrol-supplements
- Effects of Ginkgo biloba on cerebral blood flow assessed by quantitative MR perfusion imaging: a pilot study https://pubmed.ncbi.nlm.nih.gov/21061003/
- Cognitive Performance, SPECT, and Blood Viscosity in Elderly Non-demented People Using Ginkgo Biloba https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.1047.7171&rep=rep1&type=pdf
- Treatment of dementia and mild cognitive impairment with or without cerebrovascular disease: Expert consensus on the use of Ginkgo biloba extract, EGb 761 https://onlinelibrary.wiley.com/doi/pdf/10.1111/cns.13095
- Ginkgo Biloba for Mild Cognitive Impairment and Alzheimer's Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials https://bit.ly/3BRgsui
- Examining Brain-Cognition Effects of Ginkgo Biloba Extract: Brain Activation in the Left Temporal and Left Prefrontal Cortex in an Object Working Memory Task https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166615/
- Ginkgo biloba special extract EGb 761 in generalized anxiety disorder and adjustment disorder with anxious mood: a randomized, double-blind, placebo-controlled trial https://pubmed.ncbi.nlm.nih.gov/16808927/
- Current Perspectives on the Beneficial Role of Ginkgo biloba in Neurological and Cerebrovascular Disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4640423/
- Ginkgo https://www.mayoclinic.org/drugs-supplements-ginkgo/art-20362032
- Rhodiola rosea in stress induced fatigue–a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.324.7796&rep=rep1&type=pdf
- The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms https://www.researchgate.net/profile/Adrian-Banks/publication/283293609_The_Effects_of_Rhodiola_rosea_L_Extract_on_Anxiety_Stress_Cognition_and_Other_Mood_Symptoms/links/5b6c3119299bf14c6d97acfe/The-Effects-of-Rhodiola-rosea-L-Extract-on-Anxiety-Stress-Cognition-and-Other-Mood-Symptoms.pdf
- Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288277/
- Acetyl-L-carnitine improves aged brain function https://pubmed.ncbi.nlm.nih.gov/20590847/
- Carnitine https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
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