Best Supplements for Brain Health: What Science and Experts Say
6 min reading time
Brain health is essential for our ability to learn, remember, communicate, solve problems, and make decisions. However, our brain function can decline as we age or due to various factors such as stress, lifestyle, and medical conditions. That’s why it’s important to take care of our brain by eating a balanced diet, getting regular physical activity, and avoiding smoking. In addition to these healthy behaviors, some supplements may also help support brain health by providing essential nutrients or compounds that can improve or protect cognitive function.
In this blog post, we will explore some of the best supplements for brain health based on scientific research and expert advice. We will also give you some tips on how to choose quality supplements and how to consult with a healthcare professional before taking any supplements.
Why Nutrition Matters for Brain Health
The brain is one of the most complex and energy-demanding organs in the body. It requires a constant supply of oxygen and glucose, as well as various vitamins, minerals, antioxidants, and other substances to function properly. Some of these nutrients are essential, meaning that the body cannot produce them and must obtain them from food or supplements. Others are non-essential, meaning that the body can produce them or convert them from other nutrients.
Some of the nutrients that are important for brain health include:
Omega-3 fatty acids: These are polyunsaturated fats that are found mainly in fish, nuts, seeds, and plant oils. They play a key role in building and maintaining the structure and function of brain cells, especially the ones involved in learning and memory. They also have anti-inflammatory and antioxidant effects that can protect the brain from damage and aging. Studies have shown that omega-3 fatty acids can improve cognitive performance, mood, and mental health in healthy people and in people with mild cognitive impairment or Alzheimer’s disease .
B vitamins: These are a group of eight water-soluble vitamins that are involved in many metabolic processes in the body, including energy production, DNA synthesis, and neurotransmitter formation. Some of the B vitamins that are especially important for brain health are B6, B9 (folate), and B12. These vitamins work together to regulate homocysteine levels, which is an amino acid that can cause inflammation and damage to blood vessels and brain cells if it accumulates too much. High homocysteine levels have been linked to increased risk of cognitive decline and dementia . Studies have shown that supplementing with B vitamins can lower homocysteine levels and improve cognitive function in people with mild cognitive impairment or Alzheimer’s disease .
Resveratrol: This is a polyphenol that is found naturally in grapes, red wine, berries, peanuts, and cocoa. It has antioxidant and anti-inflammatory properties that can protect the brain from oxidative stress and inflammation. It also activates a protein called sirtuin 1 (SIRT1), which is involved in regulating cellular energy, aging, and survival. Studies have shown that resveratrol can improve memory, learning, and blood flow in the brain in healthy people and in people with mild cognitive impairment or Alzheimer’s disease .
Adaptogenic mushrooms: These are edible fungi that have been used for centuries in traditional medicine for their ability to enhance physical and mental performance, resilience, and well-being. Some of the most popular adaptogenic mushrooms are lion’s mane, reishi, cordyceps, chaga, turkey tail, and maitake. They contain various bioactive compounds that can modulate the immune system, reduce inflammation, stimulate nerve growth factor (NGF), increase neurogenesis (the formation of new brain cells), and protect the brain from neurodegeneration . Studies have shown that adaptogenic mushrooms can improve cognitive function, mood, memory, attention, creativity, and mental clarity in healthy people and in people with mild cognitive impairment or Alzheimer’s disease .
How to Choose Quality Supplements for Brain Health
While there are many supplements that claim to boost brain health, not all of them are effective or safe. Therefore, it is important to do your research before buying any supplement and to consult with your healthcare professional before taking any supplement.
Here are some tips on how to choose quality supplements for brain health:
Look for evidence-based ingredients: As we mentioned above, some of the best supplements for brain health are based on scientific research and expert recommendations. You can check the label of the supplement to see what ingredients it contains and how much of each ingredient it provides. You can also look for third-party certifications or seals that indicate that the supplement has been tested for purity, potency, and quality by independent organizations.
Choose the right dosage and form: The dosage and form of the supplement can affect its absorption, bioavailability, and effectiveness. For example, omega-3 fatty acids are better absorbed when they are in the form of triglycerides or phospholipids, rather than ethyl esters or free fatty acids. B vitamins are better absorbed when they are in the form of methylated or coenzymated forms, rather than synthetic or inactive forms. Resveratrol is better absorbed when it is combined with other polyphenols or fats, rather than taken alone. Adaptogenic mushrooms are better absorbed when they are extracted with hot water or alcohol, rather than dried or powdered.
Follow the label instructions and warnings: The label of the supplement should provide information on how to take the supplement, such as when, how often, and how much to take. It should also warn you of any potential side effects, interactions, or contraindications that may occur with the supplement. You should always follow the label instructions and warnings and consult with your healthcare professional if you have any questions or concerns.
For more information you can always consult with our Product specialists in the store.
Brain health is vital for our quality of life and well-being. By taking care of our brain with a healthy diet, lifestyle, and supplements, we can improve our cognitive function and prevent or delay cognitive decline. Some of the best supplements for brain health are omega-3 fatty acids, B vitamins, resveratrol, and adaptogenic mushrooms. These supplements have been shown to have beneficial effects on memory, learning, mood, and mental health in healthy people and in people with mild cognitive impairment or Alzheimer’s disease. However, not all supplements are created equal. Therefore, it is important to choose quality supplements that have evidence-based ingredients, optimal dosage and form, and clear label instructions and warnings. You should also consult with your healthcare professional before taking any supplements to ensure that they are safe and suitable for you.
We hope you found this blog post informative and helpful. If you have any questions or comments, please feel free to leave them below. Thank you for reading!