Supplements have become a popular avenue for cognitive enhancement and optimal brain health. However, navigating the vast landscape of brain supplements can be overwhelming. This guide aims to shed light on the best supplements for the brain and address common questions. Let's dive in now!
Do Brain Health Supplements Really Work?
Yes, they can.
However, to make your supplements more effective, it's important to maintain healthy habits like getting enough sleep, exercising regularly, keeping your blood pressure in check, and eating a healthy diet. These habits can significantly affect how well your supplements work, whether for your brain or something else.
Next, let's take a closer look at some of the main types of the best supplements for the brain and their potential benefits.
What Are the Different Types of Cognitive Supplements?
As supplements have become a popular lifestyle choice, many wonder, "What is the best supplement for brain health and memory?" There are different types of brain supplements, some general and others more specific, targeting different aspects of cognitive function. Many are interested in memory health supplements, especially with new research suggesting that certain nutrients can help maintain memory as people age.
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Concentration
When we talk about "mental focus," we mean the ability to concentrate without getting distracted. It's not easy, is it? A supplement that helps you focus will have nutrients and extracts that have been studied to help you stay on task.
Memory Support
Typically, the brain stores memories by creating new connections between neurons or strengthening existing ones. Some memory supplements support healthy neurons, while others provide nutrients to help them function properly and form memories.
General Brain Supplements
These best supplements for the brain are truly exceptional and arguably the finest available. Vitamins like those in the vitamin B family help keep your brain healthy. Vitamin B12 is especially influential in forms called methylcobalamin and adenosylcobalamin. Both types of vitamin B12 play a role in maintaining a sharp, healthy mind.
Nootropic Supplements
The word "nootropic" comes from the Greek words nous (meaning "mind") and tropein (meaning "to turn"). Nootropics are supplements that are popular for brain health. Anything that helps improve brain performance is considered a nootropic. For example, making an extra pot of coffee while studying for an exam can be considered a nootropic.
Nootropic supplements support brain function in various ways. Some improve cerebral circulation, some help maintain the balance of compounds the brain needs to function, such as neurotransmitters, and some promote the ideal brain waves for studying.
12+ Best Supplements for the Brain
So, what is the best supplement for brain and memory? A few promote improved creativity, attentiveness, and memory. Others prevent serious mental health disorders from developing. Regretfully, no vitamin can accomplish everything. However, you can improve your mental acuity by taking the 13 best supplements for the brain below.
- Caffeine
- L-theanine
- Omega-3
- B Vitamins
- Vitamin E
- Ginkgo Biloba
- Ginseng
- Curcumin
- Choline
- Magnesium
- Resveratrol
- Nutrient Combos
- Healthy Diets
Now, let’s go into detail about the functions of each type of the best supplements for the brain.
1. Caffeine
It's not a good idea to use caffeine pills or powders due to the risk of overdose (Zelman, 2023). However, you can enjoy coffee without guilt if it doesn't disrupt your sleep or make you jittery. Some types of coffee are considered the best supplements for the brain. It stimulates your brain, makes you feel more alert, and promotes energy by blocking certain brain receptors.
2. L-theanine
L-theanine, a natural amino acid, may help improve mental performance, especially when taken with caffeine (Griffin, 2022). Most studies on this topic have been small, like one from 2019 that included 30 people. Until more research is done, a safe option is to drink green tea. Green tea naturally contains both L-theanine and caffeine and antioxidants that may help your mental and physical well-being in other ways.
3. Omega-3
Omega-3 fatty acids are known as one of the best supplements for the brain’s health, with benefits ranging from improved cognitive function to enhanced mood. They provide various benefits by supporting a healthier immune system, reducing inflammation, lowering blood pressure, and decreasing the risk of heart disease and dementia. Omega-3s also benefit babies, promoting brain health during pregnancy and early life.
If you're expecting, nursing, or feeding young children, it's best to avoid fish high in mercury (FDA & EPA, 2021). Instead, consider incorporating low-mercury options like sardines into your diet. If you're not a fan of fish, you can also get omega-3s from sources like flaxseed, soybeans, nuts, and omega-3 supplements.
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STAAR LABS offers fish oil-derived OMEGA-3 supplements that support brain and eye health, reduce inflammation, and lower the risk of heart disease. They are suitable for brain enhancement. So, if you are trying to find the answer to “What is the best natural supplement for memory loss?” then here you are!
4. B Vitamins
When asked, "What is the best supplement for focus and memory?" B vitamins are the most searched. B vitamins such as B6, B12, and B9 (folic acid) are important for brain health. Unless you have a deficiency or are pregnant (folic acid is crucial for preventing birth defects), taking a supplement is unlikely to be beneficial. If you are at high risk for Alzheimer's, consult your doctor. Research on using vitamin B supplements to improve cognitive function has not provided conclusive evidence. It's also best for you to rely on food sources like leafy greens to maintain sharpness.
5. Vitamin D
Many folks call vitamin D the sunshine vitamin, but it's really a hormone, says Sascha Landskron, a specialist dietitian from the U.K. This vitamin has tons of important jobs in the body and is crucial for keeping our brains healthy. Research shows that vitamin D is important for the brain's early development, and not getting enough of it can be linked to conditions like dementia, depression, autism, and schizophrenia. A study from Northrop in 2017 suggests that vitamin D helps older adults keep their thinking skills sharp.
6. Vitamin E
This antioxidant fights free radicals, including the ones that can harm brain cells. Studies on whether vitamin E supplements can prevent dementia have not shown great results. However, one study found that they might slow the progression of Alzheimer's in people who already have it. For now, experts recommend that most healthy individuals get their best supplements for the brain - vitamin E from food sources like nuts, seeds, and vegetable oils.
7. Ginkgo Biloba
The leaves of the ginkgo tree are used in traditional Chinese medicine and sold in the United States as a supplement known as ginkgo biloba. It is often advertised as a memory enhancer, but the scientific evidence does not fully support this claim. A major research study called the Ginkgo Evaluation of Memory (GEM) study found that Ginkgo Biloba did not reduce the overall rate of developing dementia.
8. Ginseng
Perhaps it seems a bit unconventional to consider ginseng as one of the best supplements for the brain. However, numerous scientific studies have provided evidence supporting the effectiveness of ginseng in enhancing memory. Additionally, ginseng has been shown to have a direct impact on lowering the risk of degenerative brain diseases, including Alzheimer's disease. Furthermore, the neuroprotective properties of ginseng offer potential benefits in the prevention of depression (Lee & Rhee, 2017).
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9. Curcumin
In Alzheimer's disease, inflammation and oxidative damage play significant roles. Curcumin is considered one of the best supplements for the brain and can be beneficial in addressing both of these aspects. Additionally, research has indicated that curcumin enhances memory and mood in individuals with mild, age-related memory decline (Chen et al., 2018).
10. Choline
Choline is an important nutrient found naturally in eggs. It helps the brain produce a neurotransmitter called acetylcholine, which is essential for memory and general thinking. Research involving over 2,000 older adults suggests that consuming high amounts of choline may be linked to a lower risk of cognitive decline. While further human trials are needed, studies on animals show potential for choline in reducing the risk of Alzheimer's disease by decreasing amyloid plaques.
11. Magnesium
You may be familiar with magnesium, which is one of the best supplements for the brain. Magnesium is necessary for the brain and nervous system to function properly. Studies have shown that low magnesium intake is linked to a higher risk of cognitive impairment and dementia. A study from 2022 found that people over the age of 60 who consumed higher amounts of magnesium through their diet and supplements performed better on cognitive tests compared to those with lower magnesium intake.
It's unlikely for healthy individuals to consume too much magnesium from food, as the body eliminates any excess magnesium. However, taking high doses of magnesium supplements can lead to gastrointestinal problems or even toxicity.
12. Resveratrol
Resveratrol is an antioxidant found in grapes and red wine. This substance may help protect cells, improve blood flow to the brain, and slow cognitive decline. According to the National Institutes of Health (NIH), taking up to 1,500 milligrams of resveratrol daily for up to three months is safe. Higher doses of up to 3,000 milligrams are also safe but more likely to cause stomach upset. However, resveratrol can slow blood clotting, so it should be avoided by people preparing for surgery or those taking blood thinner medications.
13. What About Nutrient Combination?
Many brain supplements focus on omega-3 fatty acids, vitamin E, B vitamins, or their combinations. Certain diets like the Mediterranean, DASH, and MIND diets can help cognitive function. However, it's unclear if the combination of nutrients in these diets or specific ones is beneficial. Limited studies have found no evidence that isolated vitamins or minerals help brain health.
14. A Healthy Diet?
To keep your mind sharp, you first need to focus on eating healthy, nutrient-packed foods. Also, remember that maintaining other healthy habits like regular exercise, getting enough sleep, and staying socially active can greatly improve cognitive function and lower the risk of Alzheimer's and dementia. Díaz-Santos also suggests paying attention to your body at all times. If you feel something is wrong, immediately talk to your healthcare provider and speak up for yourself.
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What to Look for When Buying Supplements for the Brain?
When looking for “what is the best brain supplement for memory,” you should know how to choose the right ones for your needs. Below are some tips to help you navigate the many options available and pick the best supplements for your brain health.
- Be cautious when choosing brain health supplements.
- Avoid products that promise easy prevention or reversal of cognitive decline.
- Check the quantity of nutrients in supplements before taking them.
- Quality and safety are important, so choose supplements with GMP certification and third-party testing.
- Always consult a healthcare professional before starting any new supplement.
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Reach the Peak Mindfulness with STAAR LABS
If you include the best supplements for the brain, for example, omega-3 fatty acids, in your daily routine, they can significantly enhance cognitive function and support overall brain health. Whether you're improving memory, focus, or mood, understanding the best supplements for your needs can significantly improve your cognitive performance.
Supplements like omega-3 from STAAR LABS can offer additional brain-boosting benefits, but it's crucial to consider personalized advice and dietary needs.
For more information on optimizing your brain health, visit STAAR LABS to explore our range of science-backed supplements and achieve your cognitive wellness goals.
FAQs
Let's answer a few questions about the best supplements to support brain health better.
1. What are the best natural brain boosters?
The best foods for your brain also protect your heart and blood vessels. These foods include green, leafy vegetables, fatty fish, berries, tea, coffee, and walnuts.
2. What are the worst eating habits for memory loss?
A diet high in processed foods, sugary beverages, and unhealthy fats can harm the brain and hinder memory.
3. How can I quickly improve my memory?
Natural ways to enhance your memory include reducing added sugar intake, taking a fish oil supplement, practicing meditation, and maintaining a moderate weight.
