Best brain supplements
While a healthy diet is essential for supporting a healthy body, including the brain, taking brain supplements may offer more specific nutrients that the brain needs to stay healthy and function properly.
Supplements meant to support the brain are generally referred to as nootropics. They work by promoting memory, productivity, focus, motivation, and cognitive functions.
While these supplements can be a game-changer, it’s essential to understand that, in addition, a healthy lifestyle, including a nutritious diet, must have a place of its own in your daily routine.
In fact, a healthy lifestyle will make it easier for the body to absorb and utilize the nutrients in the supplements even more.
Best Brain Supplements to Consume
1. Resveratrol
Resveratrol is a naturally occurring compound present in the skin of red grapes, berries and other plants like peanuts and chocolate. It has been shown to have many health benefits, including promoting brain health. Resveratrol is a powerful antioxidant that helps protect the body against oxidative damage caused by free radicals that may otherwise damage the cells and cause disease.
Studies have shown that resveratrol can help protect the brain from damage caused by inflammation and stress. It can also help improve memory and cognitive function.
According to a study published in the journal “Molecular & Cellular Neuroscience,” resveratrol can help protect nerve cells from damage and increase their lifespan.
Research shows that resveratrol increases blood flow to the brain, thus improving oxygen and nutrient delivery. This in turn promotes better brain functions. It has also been shown to boost memory and learning and protect against age-related cognitive decline.
In one study, taking 200 mg of resveratrol every day for six weeks was shown to improve memory in healthy older adults.
So far, the research suggests that resveratrol may be useful for people with age-related memory problems, such as Alzheimer’s disease.
Resveratrol is available as a dietary supplement, and some companies also sell products that are designed to improve brain health.
2. Medicinal mushrooms
Mushrooms are a type of fungus that grows on the ground, in tree stumps, or in logs. There are over 1,000 different types of mushrooms, and they have been used medicinally for centuries.
Reishi, lion’s mane, and Chaga are the three most beneficial medicinal mushrooms for the brain.
A study found that consuming 3 grams of powdered lion’s mane mushroom improved mental functioning in older adults with mild cognitive impairment. However, these benefits only lasted as long as the participants were taking the supplement.
Some of the benefits of medicinal mushrooms include their anti-inflammatory properties, which can help reduce inflammation in the body. Additionally, medicinal mushrooms contain antioxidants and other nutrients that promote health and help prevent diseases.
They have specifically been shown to help promote healthy brain function and protect against cognitive decline. These fungi have been used for centuries to treat a variety of illnesses, including anxiety, depression, and Alzheimer’s disease. In recent years, research has shown that medicinal mushrooms can also help improve mental performance and memory function.
Mushrooms can boost growth factor
One of the most important benefits of medicinal mushrooms is their ability to boost nerve growth factor (NGF). NGF is a protein that helps promote the growth of new nerve cells. Studies have shown that increasing levels of NGF can improve cognitive function in elderly patients and people with dementia.
Another benefit of medicinal mushrooms is their ability to activate the immune system. This action can protect the brain from damage caused by toxins and pathogenic organisms. Medicinal mushrooms also contain antioxidants that can protect against cellular damage.
Overall, medicinal mushrooms are a versatile source of nutrients that can help improve mental health. They are also beneficial for maintaining general health and preventing age-related cognitive decline.
There is no one definitive way to use medicinal mushrooms. However, many people recommend cooking them before using them as a dietary supplement. Some people also recommend consuming them raw or vaping them for their beneficial effects.
3. Ginseng
Ginseng is a herb and a common ingredient in traditional Chinese medicine. It offers numerous health benefits, including fighting inflammation, boosting the immune system, protecting against cancer, improving erectile dysfunction, lowering blood sugar, and increasing energy levels, all thanks to its 2 potent compounds, ginsenosides, and gintonin.
Ginseng has also been shown to promote brain health in various ways, including
Improving memory and mental performance
It contains anti-inflammatory and neuroprotective benefits that significantly enhance memory and mental performance, thus preventing age-related memory loss.
It also stimulates the release of acetylcholine, a neurotransmitter associated with learning and memory.
In one study, Alzheimer’s patients that took ginseng root daily for two weeks had improved cognitive abilities.
Protecting against neurodegenerative conditions
As an antioxidant and anti-inflammatory, ginseng protects against neurodegenerative conditions such as Parkinson’s, Alzheimer’s, Huntington’s, brain ischemia, and stroke.
Increasing brain perfusion
Ginseng has been shown to increase blood flow to the brain and other body parts. This is why it’s an excellent natural remedy for erectile dysfunction.
A steady blood flow to the brain enhances nutrient and oxygen delivery and eliminates waste products like toxins, carbon dioxide, and other metabolic waste.
Ginseng may also help restore blood flow in individuals with brain injury or stroke.
It promotes the release of essential brain chemicals
Ginseng increases the production of neurotransmitters such as serotonin, dopamine, norepinephrine, and GABA. For example, in Parkinson’s disease, ginseng may help preserve the cells that produce dopamine from dying.
4. Ginkgo Biloba
Ginkgo biloba is a supplement derived from the Ginkgo biloba tree. It’s popularly taken to boost brain health and function.
Consuming ginkgo increases blood flow to the brain, which helps promote good memory and function.
It has also been shown to boost mood, increase energy levels, improve cognitive function, and lower the risk of various conditions, including ADHD and dementia.
A study involving healthy middle-aged individuals found that ginkgo Biloba supplements improved memory and thinking skills.
Another study found out that taking these supplements can prevent age-related cognitive decline in healthy older adults over 60 years of age.
5. Bacopa Monnieri
Bacopa Monnieri is a herb, traditionally used in Ayurvedic medicine to manage mental and mood-related conditions such as anxiety, memory loss, Alzheimer’s disease, and attention deficit-hyperactivity disorder.
It helps relieve stress and regulate the production of serotonin and dopamine in the brain, improves memory, fights depression, and increases attention and focus. It may also promote cognitive functions in older adults.
According to a study published in the Journal of Medicinal Food, Bacopa Monnieri extract was found to improve cognitive function in elderly subjects with Alzheimer’s disease. The study involved 48 elderly subjects who ingested either a placebo or an extract containing Bacopa Monnieri for 12 weeks. The researchers found that the Bacopa Monnieri group performed better on memory and executive function tests than the placebo group.
In another study published in the “Phytomedicine” journal, Bacopa Monnieri was effective at improving cognitive function in patients with schizophrenia. The study involved 60 patients who were divided into two groups: the first group received 150mg of Bacopa Monnieri twice daily for eight weeks, while the second group received a placebo.
The researchers found that both groups improved on tasks measuring memory and attention but the Bacopa Monnieri group showed greater improvements in mood and behavior stabilization. This study suggests that Bacopa Monnieri may be an effective complementary therapy for improving the symptoms of schizophrenia, although more research is needed to confirm this.
6. Adaptogen herbs
Adaptogen herbs are known to improve stress response, lower stress hormones, promote clarity, and increase energy levels.
These herbs have extensively been studied, tested, and shown to help the body adapt, adjust, or recalibrate itself according to the physical environment and emotional state.
Best examples include Ashwagandha, holy basil, licorice root, Rhodiola Rosea, astragalus, and turmeric.
Astragalus and Rhodiola have enhanced mental performance, decreased cortisol response, and improved stress-related fatigue, while licorice can help boost the immune system and increase energy and endurance.
On the other hand, Ashwagandha may prevent neurodegenerative diseases, poor cognition and memory, fight inflammation, and enhance better adrenal functions.
7. Cumin
As the human population continues to grow, so does the risk of cognitive diseases such as Alzheimer’s and dementia, which can profoundly affect health care costs and quality of life. A recent study has shown that curcumin can protect brain cells from degeneration.
Curcumin has been shown to be effective in promoting brain health in both human and animal studies. In human research, curcumin has been shown to improve memory and cognitive function, as well as reduce inflammation. Curcumin also appears to be protective against neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. In addition, curcumin has been shown to protect the brain from damage caused by age-related conditions, such as stroke.
8. Probiotics
Bacteria in our bodies is vital for maintaining good health; now, scientists are finding that it can also increase brain health. If you want to keep your mind sharp and functioning well into old age, then probiotics might be the answer.
According to recent studies, the gut-brain connection is one of your body’s most important yet undervalued relationships. The gut can interact with the brain in a variety of ways, including through the production of neurotransmitters, influencing mood and behavior, and helping to form neural connections. This link between the gut and brain is especially important as we get older, as gut health has been shown to play a role in cognitive function.
Gut and brain connection
According to recent studies, the gut-brain connection is one of the most important yet undervalued relationships in your body. The gut can interact with the brain in a variety of ways, including through the production of neurotransmitters, influencing mood and behavior, and helping to form neural connections. This link between the gut and brain is especially important as we get older, as gut health has been shown to play a role in cognitive function.
One way that probiotics can help support brain health is by promoting gut health. Probiotics are beneficial microbes that live in your intestines, and they play an important role in keeping your digestive system healthy. They have been shown to improve symptoms such as irritable bowel syndrome (IBS), indigestion, and constipation, and they have also been linked with better cognitive function. In fact, some studies have found that taking probiotics may even help protect against brain damage caused by aging or disease.
There are a variety of different types of probiotics, so it’s important to find one that’s right for you. Some good options include acidophilus supplements, yogurt containing active cultures (such as Lactobacillus), or fermented foods, such as sauerkraut and kimchi. It may take a few tries to find the right probiotic to help improve your health.
Final thoughts on the best brain supplements
As people get older, the risk of brain-related diseases like Alzheimer’s and dementia increases. In fact, you have a 50 percent chance of developing some form of brain-related disease in your lifetime in old age. The good news is that there are supplements that help improve brain health, which can lower your risk of developing these diseases and improve your memory now and in the future.
So, in addition to consuming a healthy diet, it’s always essential to include brain health supplements, also known as nootropics.
Nootropics enhance various brain functions, including fighting inflammation, preventing oxidative stress, and improving memory, focus, mental clarity, and motivation. They may also increase your energy levels, promote a better mood, and protect against age-related cognitive decline.
The best nootropics include resveratrol, medicinal mushrooms, ginseng, ginkgo Biloba, Bacopa Monnieri, and adaptogen herbs.
While most nootropics on this list have not shown any side effects in humans, Bacopa Monnieri may cause some discomfort in sensitive individuals.
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