The best supplements for your brain’s health

Our current buzzword here at Nature Remedies is “nootropics”, which are essentially natural supplements or drugs that have a beneficial effect on brain health and function. Don’t worry if you haven’t heard of these “smart drugs”, as they are something you can easily add to your daily routine! There are many types of nootropics to try and they work together to help boost memory, motivation, creativity, alertness and general cognitive function. Nootropics can also help reduce age-related declines in brain function, such as dementia or Alzheimer’s disease. If you’re not getting enough brain-boosting supplements from the foods in your diet, you can try out these packaged supplements below.

Fish Oil

Fish oil supplements are a great source of DHA and EPA, which are two types of omega-3 fatty acids. These fatty acids have been linked to many health benefits, including brain health. DHA accounts for around 25% of the total fat found in brain cells and is vital in maintaining the structure and function or the brain. EPA has anti-inflammatory effects that can protect against brain damage and aging.

But if you aren’t able to include this in your diet, then taking fish oil supplements would be beneficial to help promote brain health and healthy brain aging.

Vitamin D

A lack of vitamin D has been shown to cause cognitive impairment. Low levels of vitamin D can also lead to depression, which can create a foggy mind. Have you ever heard of Seasonal Affective Disorder or “seasonal depression” in the winter? The lack of sunshine in the winter causes a vitamin D deficiency, which can cause depression. By taking vitamin D supplements – even year-round – you can help combat mental illness and improve your brain function.

Resveratrol

Resveratrol is an antioxidant found in the skin of purple and red fruits like grapes, raspberries and blueberries. You can also find it in red wine, chocolate and peanuts. Some studies have shown that resveratrol could prevent the deterioration of the hippocampus, which is an important part of the brain associated with memory. It has also been shown to improve brain function in general.

Caffeine

This stimulant can be most commonly found in coffee, tea and dark chocolate. You can take a caffeine supplement or easily consume it with these edible sources. Caffeine stimulates the brain and central nervous system, which makes you feel less tired and more alert. It has also been shown to help improve memory, reaction times and general brain function. Be careful consuming too much caffeine, though. Caffeine overload has been shown to cause side effects such as anxiety, nausea and trouble sleeping. It is recommended that most adults stick to around 200-400mg per day, or about 2-4 cups of regular coffee.

Phosphatidylserine

Phosphatidylserine is a fat compound called a phospholipid, which is found in your brain. Studies have shown that taking phosphatidylserine supplements of 100mg three times per day could help reduce age-related decline in brain function. It has also been shown to improve thinking skills and memory.

Acetyl-L-Carnitine

Acetyl-L-Carnitine is an amino acid that is naturally produced in your body and plays an important role in your metabolism, especially in regards to energy production. Taking a supplement version of this amino acid has been shown to make people feel more alert, improve memory and slow down age-related memory loss. It has also been shown in some animal studies to increase learning capacities.

Ginkgo Biloba

Ginkgo Biloba is a tree which can be made into an herbal supplement that is very popular for boosting brain power. It is believed to work by increasing blood flow to the brain and thus improve brain functions such as focus and memory.

 

Creatine

Creatine is found naturally in the body in muscle and in the brain and is a natural substance that plays an important part in energy metabolism. It can be found in some foods such as meat, fish and eggs, but it is primarily taken a supplement. Creatine supplements have been shown to improve memory and thinking skills in people who do not eat meat, although there isn’t much improvement in brain function for those who do eat meat as they likely already have high enough creatine levels from their diets.

Bacopa Monnieri

Bacopa monnieri is an herb that is used in traditional medicinal practices for improving brain function. It has been shown to improve thinking skills and memory in both healthy people and the elderly. One important note about Bacopa monnieri is that it is only effective with repeated use. It is recommended to take 300mg per day and it generally takes around four to six weeks to see any results. It may cause an upset stomach, so it is also recommended to take this supplement with food.

Rhodiola Rosea

Rhodiola rosea is also an herb, which is used in Chinese medicine to promote general well-being and healthy brain function. It is believed to help improve mental processing by reducing fatigue, such as caffeine does.

S-Adenosyl Methionine

SAMe is a substance that occurs naturally in the body and is used in chemical reactions to make and break down important compounds such as proteins, fats and hormones. It has been shown to enhance the effects of some antidepressants and to reduce the decline in brain function in those who have depression.
The science is still a bit mixed on exactly how helpful Nootropics are, but there isn’t any evidence that they can harm brain health. Try out different ones to see what makes you feel your best, but make sure to run your supplement regimen by your doctor first.