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There are a variety of foods and supplements available that boost brainpower, alertness, cognitive function and reduce the risk of age-related decline in brain function. Here are the 7 best supplements to boost brain function.
1. What to drink to nourish the brain?
1.1. Fish oil
Fish oil is a rich source of two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have many health benefits, including improved brain health.DHA plays an important role in maintaining brain structure and function. It accounts for about 25% of total fat and 90% of omega-3 fats found in brain cells. EPA is another omega-3 fatty acid in fish oil, which has anti-inflammatory effects, protecting the brain from damage and aging.
Taking DHA supplements may help improve thinking skills, memory and reaction speed in people with low DHA intake. It is also beneficial for people with mildly impaired brain function.
Unlike DHA, EPA is not always used to improve brain function. In people with depression, EPA has been shown to improve mood.
Take fish oils that contain both DHA and EPA, which have been shown to help prevent aging-related decline in brain function. In general, the best way to get your omega-3 fatty acids is to eat two servings of fatty fish per week or take an omega-3 supplement as prescribed by your doctor.
The ratio of EPA and DHA to improve brain function is being studied. Almost 1 gram of DHA and EPA per day is recommended to maintain brain health.
1.2. Caffeine
Caffeine is a natural stimulant found most commonly in tea, coffee and dark chocolate. Studies have shown that caffeine can help boost energy and improve memory, reaction speed, and brain function.
The amount of caffeine in a cup of coffee varies, but is generally 50-400 mg. For most people, an amount of about 200–400 mg per day is generally considered safe and sufficient to be beneficial for health.
Taking too much caffeine can be counterproductive and has been linked to side effects such as anxiety, nausea, and trouble sleeping.
1.3. Phosphatidylserine
Phosphatidylserine is a phospholipid found in the brain that helps maintain brain health. Studies have shown that taking 100mg of phosphatidylserine three times a day can help slow age-related decline in brain function.
Additionally, phosphatidylserine supplementation up to 400 mg daily in healthy individuals has been shown to improve thinking skills and memory.
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1.4. Acetyl-L-Carnitine
Acetyl-L-carnitine is an amino acid that is produced naturally in the body. It plays an important role in metabolism, especially in energy production.
Supplementing with acetyl-L-carnitine has been shown to increase alertness, improve memory, and slow age-related memory loss. It may also be helpful for improving brain function in people with mild dementia or Alzheimer's.
1.5. Ginkgo Biloba
Ginkgo biloba is an herbal supplement derived from the Ginkgo biloba plant, which is extremely popularly used to boost the brain.
Ginkgo biloba works by increasing blood flow to the brain, improving brain functions like concentration and memory.
Some studies have found that supplementing with ginkgo biloba may help prevent age-related decline in brain function. For healthy people, ginkgo biloba helps improve memory and thinking skills.
2. What to eat to nourish the brain?
2.1. Resveratrol
Resveratrol is an antioxidant found in the skins of purple and red fruits like grapes, raspberries, and blueberries. It is also found in red wine, chocolate and peanuts.
Resveratrol supplementation can prevent the decline in function of the hippocampus, an important part of the brain involved in memory, thereby slowing the decline in brain function in old age. Animal studies have shown that resveratrol can improve memory and brain function. In addition, a study in a small group of healthy older adults found that taking 200 mg of resveratrol daily for 26 weeks improved memory.
2.2. Creatine
Creatine is a natural substance that plays an important role in energy metabolism. It is found naturally in the body, mainly in the muscles and to a lesser extent in the brain.
Creatine can be found in animal products such as meat, fish and eggs or through supplements. Supplementing with creatine may improve memory and thinking skills in people who don't eat meat.
There are many nutrients that strengthen the brain through the diet. You can add these nutrients to your family's diet, which is both good for your brain and good for your overall health.
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Reference source: healthline.com
