There are many natural supplements that have a beneficial effect on brain function.
Many of these can boost memory, motivation, alertness and overall cognitive function. Some of these may also reduce age-related declines in brain function.
Below are some of the supplements that may boost your brain function.
Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits like grapes, raspberries and blueberries. It's also found in red wine, chocolate and peanuts.
It's been suggested that taking resveratrol supplements could prevent the deterioration of the hippocampus, an important part of the brain associated with memory
In animal studies have also shown that resveratrol can improve memory and brain function
Another study on a small group of healthy older adults found that taking 200 mg of resveratrol per day for 26 weeks improved memory.
Are a rich source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acid.
These fatty acids have been linked with many health benefits including improved brain function
DHA plays a vital role in maintaining the structure and function of your brain
The other omega-3 fatty acid in fish oil, EPA, has anti-inflammatory effects that may protect the brain against damage and aging
Taking DHA supplements has been linked with improved thinking skills, memory and reaction times in healthy people who have low DHA intakes. EPA isn't always linked with improved brain function. However, in people with depression, it has been associated with benefits like improved mood
Taking fish oil, which contains both these fats, has been shown to help reduce the decline in brain function associated with aging.
Acetyl-L-carnitine is an amino acid produced naturally in your body. It plays an important role in your metabolism, particularly in energy production.
Taking Acetyl-L-Carnitine has been claimed to make you feel more alert, improve memory and slow down age-related memory loss
Some animal studies have shown that acetyl-L-carnitine supplements can prevent age-related decline in brain function and increase learning capacity
In humans, studies have found that it may be a useful supplement for slowing the decline in brain function due to age. It may also be useful for improving brain function in people with mild dementia or Alzheimer's.
Ginkgo biloba is a herbal supplement derived from the Ginkgo biloba tree. It's an incredibly popular supplement that many people take to boost their brain power.
It's thought to work by increasing blood flow to the brain and is claimed to improve brain functions like focus and memory
In some studies researchers have found that taking ginkgo biloba supplements can help reduce age-related decline in brain function.
One study in healthy middle-aged people found that taking ginkgo biloba supplements helped improve memory and thinking skills.
Bacopa Monnieri (Brahmi)
Bacopa monnieri is a herb used as medicine. Sometimes known as Brahmi. It's used in traditional medicine practices like Ayurveda for improving brain function.
It's been shown to improve thinking skills and memory, both in healthy people and in elderly people suffering from a decline in brain function. People generally take about 300mg daily and it may take around four to six weeks for you to notice any results.
Studies of Bacopa monnieri also show that it may occasionally cause diarrhoea and an upset stomach. I recommend taking this supplement with food.
Rhodiola rosea is another herbal medicine which is often used in Chinese medicine to promote well-being and healthy brain function.
It's thought to help improve mental processing by reducing fatigue
People taking Rhodiola rosea have been shown to benefit from a decrease in fatigue and improvement in their brain function.
Phosphatidylserine is a type of fat compound called a phospholipid, which can be found in your brain
It's been suggested that taking phosphatidylserine supplements could be helpful for preserving brain health
Studies have shown that taking 100 mg of phosphatidylserine three times per day could help reduce age-related decline in brain function. Healthy people who take phosphatidylserine supplements of up to 400 mg per day have been shown to have improved thinking skills and memory.
It works by stimulating the brain and central nervous system, making you feel less tired and more alert
In fact, studies have shown that caffeine can make you feel more energized and improve your memory, reaction times and general brain function
The amount of caffeine in your daily cup varies, but generally its 50–400 mg.
For most people, single doses of around 200–400 mg per day are generally considered safe and are enough to benefit health.
However, taking too much caffeine can be counterproductive and has been linked with side effects such as anxiety, nausea and trouble sleeping.
Enjoy your next cup of coffee or tea knowing it is improving your brain function.
Some of these supplements show real promise for improving and protecting brain health.
Please note this is just some of the nutrients, herbals that have shown to improve mental function. There are others-
For more information on any of the above mentioned herbals/supplements come into
Mandurah Health Supply and have a chat with me or our team.
By Sharon Badger
Mandurah Health Supply