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How to Improve Brain Function with Supplements
How to Improve Brain Function with Supplements is a question that many of our aging population ask. Maintaining a healthy brain should be a priority for everyone, no matter what stage of life they are in. Unfortunately, our hectic lifestyles and poor diet choices can take a toll on our cognitive function and leave us feeling foggy-headed and fatigued. If you’re looking for a natural way to boost your brain power, you may want to consider incorporating some brain health supplements into your daily routine.
Brain health supplements, also known as nootropics, are designed to improve cognitive function by providing the brain with the nutrients it needs to function optimally. Some of the most popular supplements to optimize your brain function are detailed below.
Fish Oil
Two of the most important nutrients for brain health is are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). While you have likely not heard of them by that name, I am sure you are familiar with Omega-3 fatty acids, which is what DHA and EPA are. The best sources of these omega-3 fatty acids are fish oil supplements. DHA is essential for memory and faster reaction times. DHA is also known for its anti-inflammatory properties, which can protect the brain against age-related decline.
EPA plays a part in brain health by boosting mental health, especially depression. EPA impacts brain function because depression is thought to reduce the size of the brain, especially the grey matter. To boost your brain health further it is advisable to eat at least two portions of cold-water fish such as salmon, mackerel, herring, and sardines every week.
Fish oil supplements come in capsules which are usually taken one a day. You can get them in health food stores, supermarkets and online. Some capsules can be quite large and difficult to swallow. If you have a fish allergy or are taking blood thinning medication it is best to avoid fish oil supplements.
Resveratrol and Memory
You’ve probably seen ads for resveratrol supplements that claim to “optimize your brain function,” but what does that actually mean? Resveratrol is an anti-oxidant compound found in red wine, dark chocolate, black and purple grapes. Because it has been shown to protect the brain against aging and protect the brain against degeneration , resveratrol supplements are becoming popular.
Studies on Animals
One study found that resveratrol was able to improve cognitive function in rats with Alzheimer’s disease. It is particularly effective at protecting the hippocampus, the part of the brain that is responsible for learning and memory. However, it’s important to note that the majority of studies into resveratrol with regard to brain health are carried out on animals, so it cannot be assumed that the same effects will be seen in humans.
Resveratrol comes in tablets or powder form. The powder can be added to smoothies. When buying resveratrol as a supplement make sure it is the trans form rather than the cis form. This is because the trans form is more stable and can be used more easily. Before taking resveratrol supplements it is important to check with your doctor first. They may interact with medication such as blood thinners, blood pressure drugs, anti-viral and anti-fungal treatments and prescribed cancer drugs. Some supplements, such as garlic should not be taken with resveratrol either.
Foods High in Resveratrol
Grapes, wine, grape juice, peanuts, chocolate, and berries from the Vaccinium genus, such as blueberries, bilberries, and cranberries, all contain resveratrol (140-143). Resveratrol is only present in the skins of grapes. For your red wine aficionados, this is very good news!
Ginkgo biloba
Ginkgo biloba is an ancient Chinese herb that has been used for centuries to treat a variety of health conditions. Modern science has begun to explore the potential health benefits of this herb, particularly in regards to brain function.
One of the most well-known benefits of ginkgo biloba is its ability to improve cognitive function and memory, thought to be due to the supplement increasing blood flow to the brain. In a study of healthy male adults aged 60-70 years old, those who took ginkgo biloba supplements for eight months performed better on memory tests, making fewer errors than those who did not take the supplement.
Dementia and Alzheimers
This strangely named supplement has also shown promising results in slowing down the progression of dementia in several studies. In addition, taking the supplement alongside medication for Alzheimer’s disease has been found to increase the benefits of the medication and boost the functional abilities of the patients. Another study showed that ginkgo biloba may help to improve working memory in healthy male adults aged 50-61 years old. The results of these studies suggest that ginkgo biloba could be a helpful supplement for people looking to improve their cognitive function and memory.
Anxiety
In addition to its cognitive benefits, ginkgo biloba has also been shown to have some potentially positive effects on mental health. 480mg Ginkgo biloba supplements taken for four weeks were found to reduce the symptoms of anxiety in people with generalized anxiety disorder.
The recommended dose of ginkgo biloba is 120 to 240 mg per day. It is best to start with a lower dose and increase gradually as needed. Be sure to purchase ginkgo biloba supplements from a reputable source and look for products that are standardized to contain 24% flavone glycosides and 6% terpene lactones. These compounds are believed to be responsible for the majority of the herb’s health benefits.
Well Known Side Effects
Despite its many potential benefits, it is important to be aware of the possible side effects of ginkgo biloba before taking it as a supplement. The most common side effects are mild and include stomach upset, headaches, and dizziness. Rarer side effects include bleeding and an increased risk of bruising.
Ginkgo biloba also interacts with blood thinners, diabetes medication, anti-depressants, medications for anxiety, and drugs that control seizures. Therefore, it is always best to speak with a healthcare professional before taking this specific supplement. Those with HIV should also not take ginkgo biloba as it interacts with HIV medication Ginkgo biloba supplements are available as easy-to-take tablets.
What is Rhodiola Good for
Rhodiola rosea is a supplement made from the root of the herb that has been used medicinally for centuries. It’s known for its ability to reduce stress and fatigue while also improving cognitive function. Rhodiola rosea is an adaptogen which means it can help the body adapt, specifically to stress. For that reason, it can help reduce stress and stress-induced anxiety. It has also been found to improve brain function, memory and learning. However, most of the studies in this area have been carried out on animals. Rhodiola rosea is available in supplement form in capsules or as a tea.
Acetyl-L-carnitine
Acetyl-L-carnitine is a supplement that has been shown to have a variety of benefits for brain health and function. Acetyl-L-carnitine is an amino acid that is naturally produced in the body, but levels decline with age. Supplementing with Acetyl-L-carnitine has been shown to improve cognitive function, memory, and attention span. It can also help reduce deterioration in people with mild dementia and Alzheimer’s disease.
Side effects of acetyl-L-carnitine include nausea, vomiting, stomach cramps, and digestive issues. Strangely, it can also cause an odd fishy bodily smell. This supplement has also been known to cause seizures in those who already suffer from them. Acetyl-L-carnitine supplements should not be taken by those taking anti-biotics. Acetyl-L-carnitine is taken in capsule or powder form. The powder is best added to a milkshake or smoothie.
Your Decisions About Supplements
These are just a few of the many different brain health supplements that you can use to optimize your cognitive function. Be sure to talk with your doctor before adding any new supplements to your daily routine. And remember, diet and exercise are still the best ways to keep your mind sharp as you age!
For an in-depth article (from The American Journal of Clinical Nutrition) on a study on supplements for subjects low on omega 3, click here. It is quite involved but provides a scientific overview of the type of work being done with supplements and brain health.
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