The brain is one of the most important organs in the body, responsible for controlling all of our bodily functions and allowing us to think, feel, and experience the world around us. As we age, it’s common to experience a decline in cognitive function, but there are ways to support brain health and cognitive function through proper nutrition and supplements. In this article, we’ll be discussing the top 5 supplements for brain health and cognitive function, backed by scientific research.
Omega 3 Fatty Acids
Omega-3 fatty acids are essential fats that our body needs but can’t produce on its own. These fats are found in high concentrations in the brain and have been shown to support brain health and cognitive function. Specifically, the omega-3 fatty acid DHA (docosahexaenoic acid) is important for brain health, as it makes up a significant portion of the brain’s cell membranes.
Research has shown that omega-3 fatty acids can improve memory and cognitive function in healthy adults and may even help to prevent cognitive decline in older adults. A 2012 study published in the Journal of Alzheimer’s Disease found that a high dose of omega-3 fatty acids improved cognitive function in healthy older adults.
Omega-3 fatty acids can be found in fatty fish, such as salmon and tuna, as well as in fish oil supplements. The American Heart Association recommends that adults consume at least two servings of fatty fish per week to support heart and brain health.
Bacopa Monnieri
Bacopa monnieri, also known as water hyssop, is an herb that has been used in traditional Ayurvedic medicine for centuries to improve cognitive function. Research has shown that bacopa monnieri may improve memory and cognitive function in healthy adults.
A 2014 study published in the Journal of Alternative and Complementary Medicine found that a daily dose of bacopa monnieri improved cognitive function in healthy older adults. The study participants showed improvements in attention, verbal learning, and memory.
Bacopa monnieri can be taken in supplement form, and the recommended dose is typically 300-600mg per day. It’s important to note that bacopa monnieri may take several weeks to start showing its effects, so it’s important to be patient and consistent with taking the supplement.
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Ginkgo Biloba
Ginkgo biloba is an herb that has been used in traditional Chinese medicine for thousands of years to improve memory and cognitive function. The herb is derived from the leaves of the ginkgo biloba tree and contains compounds called flavonoids and terpenoids, which have been shown to have antioxidant and anti-inflammatory properties.
Research has shown that ginkgo biloba may improve cognitive function in healthy adults, as well as in those with dementia or Alzheimer’s disease. A 2017 study published in the Journal of Psychopharmacology found that ginkgo biloba improved cognitive function in healthy adults, particularly in tasks that required sustained attention and working memory.
Ginkgo biloba can be taken in supplement form, and the recommended dose is typically 120-240mg per day. It’s important to note that ginkgo biloba may interact with certain medications, so it’s important to talk to a healthcare provider before taking this supplement.
Phosphatidylserine
Phosphatidylserine is a phospholipid that is found in high concentrations in the brain. This compound is important for cell signaling and communication in the brain, and research has shown that it may improve cognitive function in healthy adults.
A 2010 study published in the Journal of Clinical Biochemistry and Nutrition found that phosphatidylserine supplementation improved cognitive function in healthy older adults. The study participants showed improvements in memory, attention, and language skills.
Phosphatidylserine can be found in supplement form, typically derived from soybeans or bovine brains. The recommended dose is typically 100-300mg per day, taken with food.
Curcumin
Curcumin is a compound found in turmeric, a spice commonly used in Indian cuisine. Curcumin has been shown to have antioxidant and anti-inflammatory properties, which may support brain health and cognitive function.
Research has shown that curcumin may improve cognitive function in healthy adults and those with mild cognitive impairment. A 2018 study published in the American Journal of Geriatric Psychiatry found that a daily dose of curcumin improved memory and attention in older adults with mild cognitive impairment.
Curcumin can be taken in supplement form, and the recommended dose is typically 500-1,000mg per day. It’s important to note that curcumin may interact with certain medications, so it’s important to talk to a healthcare provider before taking this supplement.
In conclusion, there are several supplements that may support brain health and cognitive function, including omega-3 fatty acids, bacopa monnieri, ginkgo biloba, phosphatidylserine, and curcumin. While these supplements may provide some benefits, it’s important to remember that they should be used in conjunction with a healthy diet and lifestyle, including regular exercise, adequate sleep, and stress management. As with any supplement, it’s important to talk to a healthcare provider before adding them to your regimen to ensure they’re safe and effective for you.
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