Poor diet may increase oxidative stress and reduce our cognitive function. Cognitive function can decline if we consume diets rich in saturated fats, high calories and high sugar content, in the worst cases possibly leading to neurological diseases.
Supplements can aid a healthy diet in supplying the brain with the correct nutrients and higher quantities of nutrients that we have already consumed through our diets. Below are ten supplements that will help you fuel your brain.
(1) Ginseng is praised for its neuroprotective properties as it helps defer fatigue and enhance cognitive function. It has been linked to aiding in calming, improvement in motor skills, memory and mental performance.
(2) Gingko Biloba is recognised for its possibility in stabilising or slowing down cognitive decline as it is an antioxidant with anti-inflammatory and circulation boosting effects. Improvement has been noted in mood, energy, and memory.
(3) Studies have shown Alpha Lipoic Acid helps to inhibit inflammation and oxidative stress through the protection of neurons within the brain.
(4) Ashwagandha has be linked to helping with the reduction of stress, therefore reducing signs of anxiety, depression, and insomnia. Overall, it is thought to reduce brain cell degeneration and encourage memory.
(5) Acetyl-L-Carnitine influences the expression of many genes which are involved in antioxidant repair and restoration, specifically within the mitochondria and controlling the development of free radicals. Its neuroprotective and anti-inflammatory properties help to boost energy.
(6) L-Theanine is associated with increased attention, alertness, and arousal.
(7) To halt neurodegeneration and to encourage neural development Omega-3 supplementation has been highlighted because it is rich in Eicosapentaenoic acid (EPA) and Docosahexaenoic (DHA) which are involved in cognitive function, receptor compatibility and signal molecules within the brain. Overall, Omega-3 helps reduce inflammation and supports focus and memory.
(8) Polyphenols are powerful antioxidants associated with improved cognitive performance and evolution, particularly in aging. They help fight against neurotoxins and promote memory and learning, possibly providing protection against neurological problems such as dementia. The largest group of polyphenols is flavonoids. Flavonoids have been linked to increased processing speed, memory, and attention.
(9) Beetroot assists in the improvement of task and cognitive performance by regulating the blood flow to the brain.
(10) Enhanced mood, memory and speed has been related to supplementation of Guarana.
|
Supplement |
Effect on cognitive performance |
Studies |
|
1. Ginseng |
+ |
Geng et al. (2010) Smith et al. (2014) |
|
2. Gingko Biloba |
+ |
Gorby et al. (2010) |
|
3. Alpha Lipoic Acid |
+ |
Lui et al (2017) |
|
4. Ashwagandha |
+ |
Spears et al (2021) |
|
5. Acetyl-L-Carnitine |
+ |
Traina (2016) |
|
6. L-Theanine |
+ |
Einöther and Martens (2013) Bryan (2008) |
|
7. Omega 3 |
+ |
Barrett et al (2014) |
|
8. Polyphenols & Flavonoids |
+ |
Vauzour (2012) Scholey et al. (2008) Francis et al. (2006) |
|
9. Beetroot |
+ |
Thompson et al. (2015) Wightman et al. (2015) |
|
10. Guarana |
+ |
Kennedy et al. (2004) Haskell et al. (2007) Veasey et al. (2015) |
Key: + = increased improvement
Any information or product suggested on this website is not intended to diagnose, treat, cure, or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.
Sources
Best Nootropics or "Smart Drugs" and Which to Avoid - Dr. Axe (draxe.com)
Ashwagandha Benefits, Uses, Dosage and Side Effects - Dr. Axe (draxe.com)
Herbs and Supplements for Brain Health - Food For Thought (foodforthoughtuk.com)
The neurobiology of acetyl-L-carnitine (imrpress.com)
Images: Solving photo created by DCStudio - www.freepik.com Smart brain vector created by freepik - www.freepik.com
