When it comes down to it, brain health means everything. This complicated organ, the most complex thing in the known universe, is the reason we can lead work meetings, drive our car, and remember our name—or not.
In our early years, the brain forms more than 1 million new neural connections every second. This is the time when we’re primed to soak up knowledge like sponges, and when we learn many of the basic skills, like walking and language, that we will use for the rest of our lives. By the age of 6, the brain reaches approximately 90% of its adult size.
But, once we hit our 30s and 40s, the brain begins to shrink, particularly in areas essential to cognitive performance, like the frontal lobe and hippocampus. Other changes start to occur in the brain as well, including the thinning of the cerebral cortex and a change in neurotransmitter chemicals, which are essential for movement, sensation, heart rate, and more. Neurons, the brain’s messengers, even begin to die off.
These changes may contribute to cognitive decline in older adults, including a decline in functions like memory, mental acuity, mood regulation, and attention. The good news is these effects can be prevented or at least slowed with a steady regimen of brain-boosting nutraceuticals. Here are some of the best supplements for keeping your mind sharp.
Omega 3 Fatty Acids
Omega 3 Fatty Acids is the umbrella term for three types of essential fatty acids: ALA, DHA, and EPA. According to research, these fatty acids are potent anti-inflammatory and neuroprotective agents, offering many benefits to our cognition, including improved learning, memory, mood, and increased blood flow to the brain.
Omega 3s must be obtained from diet because they cannot be produced by the body on their own. These fatty acids are most abundant in fatty fish, fish oils, flax seeds, chia seeds, walnuts, flaxseed oil, and they’re commonly supplemented through a nutraceutical, like fish oil, or EVEXIAS’ Omega Plus. Research suggests Omega-3 therapies are well-tolerated and low risk.
Zinc
When it comes to brain function, Zinc is essential. Found in a variety of plant and animal foods, this micronutrient supports the health of our skin, immune system, and of course, our brains. The body cannot make zinc, so it must be supplemented through diet and nutraceuticals.
Zinc is essential to growth, development, and activity in our central nervous system. Research shows that Zinc has a dramatic effect on the neurological development of infants, for example, and that it is vital to the process of creating new neurons, priming neurons for optimized interactions, and to creating synapses, or forming connections in the brain.
Likewise, scientists recognize the health impacts of zinc by looking at what happens when people have zinc deficiencies. Cognitively, an undersupply of zinc may cause cognitive decline and neurodegeneration, resulting in impaired learning, memory, and increased mental fuzziness.
Zinc supplementation is considered generally well-tolerated, but should not exceed 40mg daily.
Curcumin
Curcumin is a major component in the spice turmeric that’s received a lot of study lately for its potential anti-inflammatory, antimicrobial, and, antitumoral, anti-aging, and antioxidant capacities. As scientists have considered these effects, curcumin has been pinpointed as a compound that can boost cognitive health.
For one, curcumin increases levels of brain-derived neurotrophic factor (BDNF) protein, which stimulates neuron proliferation. It’s impact on this process may help to improve memory or attention and even reverse brain disorder linked to low BDNF levels, like depression and Alzheimer’s.
Likewise, curcumin’s anti-inflammatory qualities, and its capacity to increase the production of dopamine and serotonin can help to treat mood disorders like depression.
Curcumin supplements are considered safe, for the most part, but can come with side effects including digestive issues and headaches. It can also be acquired from cooking with turmeric.
Vitamin D
Vitamin D is a key nutrient that helps the body absorb calcium and phosphorous. With this function, it’s an important nutrient in maintaining bone and immune system health, and it also has bearing on the brain.
Research suggests vitamin D, often called the “sunshine vitamin,” has notable impact on mental health. Scientists have noted vitamin D’s antioxidant activity in the brain, and that low vitamin D levels are associated with depression and anxiety. Likewise, a recent study form the Alzheimer’s Association found that people with higher levels of the vitamin had better memories and less signs of cognitive decline than those short on the nutrient.
Taken in appropriate doses, vitamin D is usually well-tolerated. When taken with vitamins A and K, the effects of vitamin D are enhanced, so finding a combination formula can be a great way to optimize this vitamin’s effects.
Vitamin B
B vitamins are a class of eight vitamins that play a variety of important roles in the body, including in the brain. Along with keeping our cells functioning properly, vitamin B help to metabolize our food into energy, create red blood cells, and keep our skin healthy.
Within the brain, vitamin B, particularly B6, B12, and B9 (folic acid), helps to maintain healthy function and enhance memory. For instance, vitamin B6 plays an important part in amino acid metabolism, a process which also impacts the synthesis of neurotransmitters that control mood, sleep, cardiovascular health, and even hormone secretion. B6 also has an anti-inflammatory effect that has been linked to the prevention of dementia and cognitive decline. Additionally, studies of vitamin b12 have suggested that the vitamin may improve memory and help to curb mental decline in people with early-stage dementia. It’s also been tied to improved mood in people with depression.
These impacts are just a few of the benefits that vitamin B provides our brains, and many people in the U.S. are deficient in some type of vitamin B. For instance, research shows that approximately 6% of adults younger than 60 years, and 20% over 60 years are deficient in B12.
Vitamin B complex supplements, as well as supplements targeting specific vitamin B types, are widely available, and typically well-tolerated at the right doses.
Bacopa Monnieri
Bacopa monnieri, sometimes called Brahmi, is an herb that grows in wetlands throughout the world. Used in Ayurvedic medicine, it’s an herb that’s been used to support brain health for centuries.
In scientific study, bacopa monnieri has shown promise as an antioxidant and anti-inflammatory agent, and it’s also shown promise in enhancing cognitive function, particularly in elderly people with clinical signs of dementia. Likewise, one study in mice showed that Bacopa monnieri extract improved spatial learning performance and memory, and other research has touted its ability to curb the effects of ADHD and improve mental clarity.
Mood enhancement has also been tied to the plant. According to Healthline, “research suggests that Bacopa monnieri helps reduce stress and anxiety by elevating your mood and reducing levels of cortisol, a hormone that is closely linked to stress levels.”
Bacopa Monnieri has a high therapeutic index and is upheld as a well-tolerated supplement. At the same time, it can have some gastrointestinal side effects, so it’s best to start at a low dose and increasing from there if necessary.
Choosing the Right Supplements for You
Whether you’re looking to reverse current issues or protect yourself against future cognitive decline, any of the above supplements are good ones to incorporate into your routine. At the same time, it’s important that you seek high-quality products to ensure their safety and effectiveness.
Hallmarks of good quality nutraceuticals include transparent labeling that explains what is in the supplement and how best to use it, evidence that the formulas were designed by experts in the nutrition and healthcare fields, and some sort of proof, like third-party test results, that show the product is pure and safe to use.
Keep in mind: Nutraceuticals are not intended as a substitute for the diagnosis, treatment, and advice of a qualified licensed professional, so it’s always a good idea to work with your doctor and to discuss with them your symptoms and any new supplements you’d like to try. From there, you can feel confident that you’re giving your brain the food it needs to operate at its best—for the long haul.
EVEXIAS Health Solutions provides a diverse range of nutraceutical supplements made from the highest quality ingredients, tailored, and prescribed by your practitioner to optimize the results of your treatment plan. To learn more, visit here.
