No matter your age, who wouldn’t welcome the opportunity to feel more mentally sharp and focused? While there are many factors that contribute to high cognitive function—like high-quality sleep, proper nutrition, and exercise—you can incorporate certain foods and supplements to boost your brain power, too. These substances are known as nootropics or cognitive enhancers. While there are an emerging number of synthetic nootropics or “smart drugs” coming onto the market, the naturally occurring ones that you can find in food or supplement form offer the best way for you to benefit.
Caffeine: Whether you realize it or not, most of us consume a nootropic daily: caffeine! Not only is caffeine a nervous system stimulant, but it encourages the production of the neurotransmitter acetylcholine, which assists with learning and short-term memory. If you’re not caffeine sensitive, it can help you feel more alert and focused, as well as boost your reaction time. However, as most know from experience, there is definitely such a thing as too much caffeine. To prevent negative impacts on your physical and mental health—as well as sleep disruption—limit your coffee or tea intake to 16 ounces or less per day, and be sure to consume it as early in the day as possible.
Find it in: Coffee, tea, chocolate, and mate.
L-Theanine: An amino acid found in tea, l-theanine enhances cognitive function as well as mental well-being. It is believed that L-theanine increase alpha brain wave activity which improves focused attention while promoting a relaxed state of mind. L-theanine may also improve memory and learning abilities. As a bonus, when combined with caffeine, L-theanine can counteract its jittery or anxious side effects, while further boosting alertness and cognition.
Find it in: Green tea in its highest concentrations, followed by white, oolong, and black; reishi mushrooms and in supplemental form.
Bacopa Monnieri: A prized herb in traditional Ayurvedic medicine, bacopa monnieri appears to support brain function in a few different ways. It boosts the production of neurotransmitters including acetylcholine, dopamine, and serotonin, all of which are critical to healthy brain function, learning, and mood. It may also increase blood flow to the brain which helps brain cells communicate with one another, as well as provide neuroprotection that slows age-related cognitive decline.
Find it in: Bacopa monnieri is a perennial tropical wildflower and can be found in supplement form. Dosage recommendations typically range from 300-450 mg a day.
Ginseng: Ginseng has many established health benefits, including for cardiovascular and immune health, in addition to its cognition-boosting and neuroprotective effects. Studies show promising evidence that it can improve cognitive function in both healthy individuals as well as those with memory problems, mild cognitive impairment, and even early-stage Alzheimer’s disease by increasing blood flow to the brain and protecting and growing nerve cells. Its anti-inflammatory and antioxidant properties also help protect the brain from damage by stroke, MS, Parkinson’s, and Alzheimer’s disease.
Find it in: Ginseng root can be found in supplement form, with a suggested dose of 200 mg a day.
Rhodiola Rosea: A powerful antioxidant, rhodiola supports cognitive function in several ways by increasing neurotransmitter production, boosting central nervous system activity, and protecting the brain from oxidative stress and other potential damage. It may help improve memory, concentration, and learning, as well as reduce mental fatigue, especially in stressful situations. Like many other nootropics, its neuroprotective properties may also slow age-related cognitive decline. It boosts energy production and controls how the body responds to stress, both of which impact brain function.
Find it in: Rhodiola rosea is a flowering plant that can be found in supplement form, with a suggested dose of 200 mg twice a day.
Lion’s Mane: This quirky looking mushroom that resembles a—you guessed it—lion’s mane, has numerous health benefits, including for the brain. Compounds found in the mushroom stimulate the production of nerve growth factor (NGF) which helps grow brain cells and may enhance memory and focus. NGF can also help grow and repair brain cells following a traumatic brain injury, such as a stroke. In one study of adults aged 50-80 with mild cognitive impairment, a 250 mg supplement taken three times daily over 16 weeks helped them score higher on cognitive tests than those who were given a placebo. It is worth noting that lion’s mane is generally well-tolerated but can cause side effects in some, including slowed blood clotting, lower blood sugar (a concern for diabetics), and GI upset.
Find it in: Lion’s mane is typically turned into a supplement in powder, liquid, or capsule form. It can also be found in mushroom coffee blends.
Choline: An essential nutrient found in many foods, your brain needs choline to regulate memory and mood. It’s also responsible for muscle control, liver function, and regulating metabolism, among other duties. Increased choline intake has been linked to improved brain function, including better memory and cognitive processing. One study of adults aged 50-85 saw improvements in long- and short-term memory impairment after taking 1,000 mg per day.
Find it in: Eggs, cod, salmon, cauliflower, broccoli, and soybeans. Two eggs provide nearly half of your daily requirement.
Fish Oil/Omega-3 Fatty Acids: Fish oil contains two important types of omega-3 fatty acids: DHA and EPA. As 60% of your brain is fat, DHA is a crucial component of its structure, accounting for 25% of the total fat, and 90% of the omega-3 fat found in brain cells. EPA has anti-inflammatory effects and may exhibit neuroprotective benefits against damage and aging. DHA supplementation has been linked to improved thinking skills, memory, and reaction time.
Find it in: Mackerel, salmon, sardines, anchovies, flaxseed, chia seeds, walnuts and in supplements.
Phosphatidylserine: A phospholipid (a lesser-known type of fat), phosphatidylserine is produced by every cell in your body. It helps protect cells from attack, and among its many functions, assists the brain in more easily sending messages between neurons. It also fights oxidative stress and inflammation and has been linked to improved memory, cognitive function, and increased attention and ability to focus.
Find it in: Fish, poultry, egg yolks, soybeans and in supplemental form
Creatine: Although we tend to associate creatine supplements with body-building, creatine has proven positive effects on the brain as well. Creatine supports energy production and that energy goes all over the body, including the brain (which consumes a fifth of the energy the body produces). It can boost cognitive processing during complex tasks and may even improve memory. Research is ongoing as to what creatine’s impact on the prevention and treatment of Alzheimer’s disease may be.
Find it in: Wild game, red meat, fish, and dairy milk. Creatine monohydrate can also be found in supplement form.
Acetyl-L-Carnitine & Tyrosine: Supplementing with these amino acids may slow age-related cognitive decline. Tyrosine may improve cognition, especially in physically or mentally demanding situations, as well as assist with working memory, information processing, and mood. Acetyl-L-Carnitine (ALCAR) is involved in the brain’s energy production and helps produce acetylcholine, which as discussed, supports learning and short-term memory. It also helps produce neurotrophic factors, which grow and protect neurons.
Find it in: Tyrosine is found in beef, pork, fish, poultry, tofu, dairy, beans, seeds, and nuts. ALCAR is found in beef, poultry, dairy, and avocados. Both can also be taken as a supplement.
Resveratrol: This powerful antioxidant may protect against neurodegenerative diseases by lowering oxidative stress, inflammation, and amyloid-beta plaque accumulation (the abnormal clumps of protein that build up between nerve cells in the brains of Alzheimer’s patients). It may also improve memory, learning, and cognitive function by potentially increasing the formation of new brain cells and boosting blood flow to the brain.
Find it in: Grapes, berries, peanut butter, cocoa, dark chocolate, red wine and in supplements.
Ginkgo Biloba: Although it enjoyed time in the spotlight back in the 90s and early 2000s as a brain-boosting wonder supplement, a more recent review of research concluded that ginkgo has no measurable improvements on memory, cognitive function, or focused attention in healthy people. However, some studies have shown when used in conjunction with Alzheimer’s medication, ginkgo can increase functional capabilities. It has also been shown to significantly reduce symptoms in dementia patients. Ginkgo is also a powerful anti-inflammatory and antioxidant, both of which may help slow cognitive decline and improve blood flow to the brain.
Find it in: Ginkgo biloba is one of the oldest living tree species and can be taken as a supplement with the recommended dose of 40 mg three times daily.
If you need help optimizing brain function through diet and supplementation, please contact me. Together we can build a comprehensive plan to get you feeling sharper, more focused, and mentally fit!
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