The 5 Best Nutrients for Your Brain
By Marie Parks
Scientifically reviewed by Michael A. Smith, MD
Published September 2021
Life Extension excerpt
Have you ever walked into a room with the intention of doing something, but when you got there, you had no recollection of what it was? It can be frustrating.
Luckily, many nutrients have been shown to help protect your brain and improve cognition, so that these "senior moments" may become less likely to occur. These nootropic brain nutrients have been studied for their ability to enhance memory for decades.
Of course, there's no such thing as a pill that will make you a genius or allow you to know things you didn't know before. That being said, the following five nutrients do support ideal brain function, allowing you to recall a lifetime of memories — as well as what you had for breakfast — more efficiently.
Think fast with Bacopa monnieri
Bacopa monnieri extract is a very popular study aid, and for good reason. This well-known nootropic has been shown in many clinical trials to improve memory acquisition and retention, attention, and visual processing speeds.
Improve your alertness with Centella asiatica (Gotu kola)
Gotu kola has been the subject of extensive research — much of which shows that the ingredient can improve alertness, memory, and mood. How does it help us achieve this "in the zone" mindset? Preclinical studies show gotu kola may improve mitochondrial function and decrease brain inflammation.
Stay focused with the power of periwinkle
Maximize your brain power with vinpocetine, a compound derived from the periwinkle plant. It's been shown to enhance blood flow to the brain and, as a result, protect against the loss of neurons. The loss of neurons in the brain due to lack of blood flow, like from a stroke, often results in cognitive impairment.
In fact, several studies have shown that compared to placebo, subjects taking vinpocetine had significant improvements on cognitive tests measuring memory, attention, and concentration. In addition, vinpocetine has been shown to help improve cognitive impairment and depression in people who suffered ischemic stroke.
Protect against dementia with huperzine A
Huperzine A is a compound from the Chinese medicinal herb, Huperzia serrata, that may help to improve age-related cognitive decline and dementia. It has been shown to have a disease-modifying effect among patients with Alzheimer's disease, helping with cognitive function and performance. Numerous clinical trials support huperzine A's beneficial effects.
And added benefits: research suggests huperzine A may reduce oxidative stress, support mitochondrial function, and prevent accumulation of proteins in the brain associated with Alzheimer's disease.
Reel in the cognitive benefits of fish oil
You might not think of fish oil as a brain-supportive nutrient, since it's well known as a nutrient that supports your cardiovascular system, immune system and more. Indeed, fish oil supplies the omega-3 fatty acids EPA and DHA, which have been shown to be important for all aspects of health — including the brain. Omega-3 fatty acids, particularly DHA, make up much of brain cell membranes.
Research has shown that people with higher blood DHA levels performed significantly better on cognitive tests than those with lower levels. In addition, a study conducted with almost 1,500 participants showed that taking omega-3 daily for 1.5 years dramatically reduced age-associated cognitive decline.
How a healthy lifestyle supports brain health
Of course, nutrients are only part of the overall strategy to protect your brain from decline. Physical exercise helps pump oxygenated blood to your brain, which prompts the production of brain cells. Restful sleep makes it easier for your brain to learn and recall, and what you eat is also important, so choose fruits, vegetables, fish and nuts over processed foods.
Remember, when it comes to keeping your brain at its best, combining cognition-supportive nutrients with a lifestyle of good sleep, exercise and nutritious foods is your smartest move.
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