A Healthier and More Energetic Brain
Specialized supplements can be incorporated into our routines. Below we’ll take a closer look at the best natural supplements to support brain health, function, focus, memory and thinking.
List of Drinks to Avoid That May Lead to Memory Loss
- Excessive alcohol consumption.
- Sugary and high-calorie beverages.
- Energy drinks with high caffeine content.
- Frequent and excessive consumption of caffeinated coffee.
- Soda and other sugary carbonated drinks.
- High-caffeine pre-workout and energy supplements.
- Alcoholic cocktails with multiple shots.
- Sugary fruit juices with added sugars.
- Highly processed and artificially sweetened beverages.
Best Supplements for a Brain Boost
Whether you’re looking to boost overall cognitive function or want to enhance your memory or focus, there is a supplement for your needs. Let’s look at some of the best supplements you can take for a brain boost!
Did you know that by dry weight, the brain is two-thirds fat, 20% of which is the omega-3 fatty acid DHA? If you’re looking to support memory, incorporating fish oil, specifically omega-3 fats rich in DHA is a great addition to your supplement routine. This analysis of 28 studies demonstrated an improvement in episodic memory in adults with mild memory loss after supplementing with fish oil.
Omega-3 fatty acids are also an integral component when it comes to regulating inflammation in the body. Since inflammation can impact cognitive function, incorporating supplements that not only support specific brain functions but that also lower body-wide inflammation is a great way to give your brain a boost!
Ginseng is considered an adaptogenic herb, which means it’s a non-toxic and non-habit-forming herb that helps increase the body’s resiliency over the long term. Stress and fatigue are two common issues that decrease cognitive function and hurt memory and focus, so incorporating adaptogens into your life is a great way to lower their effects.
Ginseng offers additional benefits that are specific to cognitive function. This study shows that ginseng helps protect the brain and boosts nerve growth, which may be why this little root provides such a brain boost. But that’s not all it does!
Another recent study found that combined with a herb called bacopa, it improved working memory in young and old adults. Finally, it may also help improve alertness and overall brain function due to the phytochemical ginsenosides. You can purchase it as a powder to use in smoothies or try taking it as a capsule.
B Vitamin Complex
Incorporating a B vitamin complex is another way to support brain health since they are crucial for energy and neurotransmitter production. Our brains use up a ton of energy daily since they are so metabolically active, so ensuring adequate B vitamins, especially B1, will help ensure optimal function.
It’s been found that a deficiency in B12 has been linked to brain fog and impaired cognition and memory. Vegans and vegetarians are at increased risk of B12 deficiency since it is mostly found in animal foods. If you follow either of those diets, then supplementing with B12 may be crucial to support your optimal brain function.
Caffeine is a compound many uses to improve energy and mental focus. However, sometimes that short-term spike in focus and energy leads to a long-term crash, which has the opposite effect you’re looking for! As opposed to coffee or a pure caffeine supplement, green tea makes an excellent alternative because, in addition to caffeine, it contains a compound called L-theanine that works synergistically with caffeine to support brain function.
It does this by increasing GABA production in the brain, which is a compound that helps calm those caffeine jitters and soothe the nervous system, so you get all the focus and none of the shakes! This combo is why green tea makes a great food or supplement to naturally support brain health and focus. To get the brain-boosting benefits from green tea, you can enjoy it as a brew or as an extract.
As a bonus, green tea is rich in antioxidants such as epigallocatechin-3-gallate (EGCG) and chlorogenic acid which have incredible anti-inflammatory benefits for the body. Since inflammation can impact brain health and function, any supplement that helps reduce it in the body is going to have a downstream benefit for the brain.
Curcumin is an extract from the common culinary spice turmeric. It is widely used in Indian cuisine and is now popular around the world due to its incredible health benefits. The reason it’s included on this list is because of an interesting connection between inflammation and brain health, especially depression. When someone is experiencing depression, their memory, thinking, focus and energy are all impacted.
Curcumin has demonstrated promising results in the management of depression symptoms through its action of lowering inflammation in the brain.
As always, ensure you consult with your doctor or other qualified healthcare practitioner before taking any supplements to avoid any possible negative interactions with medications or health conditions.
It’s rare to hear of a person who wouldn’t appreciate a little extra support when it comes to enhancing memory, focus, thinking and overall brain health. With the constant demands on our attention and fast-paced lives, it can be tough for our brains to keep up.
While lifestyle habits such as getting enough sleep, meditation, exercise and eating a nourishing diet go a long way towards supporting cognitive function, sometimes we need a little brain boost.
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