How do you attain better brain health and function? Eating a healthy diet comes to mind, as does regular exercise and challenging your brain daily by staying mentally active. But what about supplements? Are there supplements for better brain health and function?
Eating for Better Brain Health and Function
Following a nutritious diet does more than fuel your body; it stokes and energizes your brain. If you don’t properly nourish your brain with certain essential nutrients, then you risk a decline in cognitive function and an increased risk for neurodegenerative disease. Before discussing the best supplements for better brain health and function, let’s look at diet.A diet that was specially developed to promote brain health, support brain function, and help reduce the risk of developing dementia, including Alzheimer’s disease, is called the MIND diet. It stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and takes components from two highly acclaimed diets—Mediterranean and DASH—that focus on enhancing brain health.
The MIND diet was voted the 4th best overall diet in 2023 by U.S. News & World Report, while its “parents” were voted 1st and 2nd (Mediterranean and DASH, respectively) for 2023 and have consistently been in the top two for many years. Research shows that people who adopted a diet very close to the MIND diet had about a 53 percent lower risk of developing Alzheimer’s disease.
Even if you follow the MIND diet, adding supplements may boost the benefits. Let’s explore some nutrients available in supplements that can help with better brain health and function.
Supplements for Better Brain Health and Function
What supplements might you need to help enhance or fill in the gaps in your diet to support your brain health and function? Here are eight candidates that have research to back them up.
Aged Garlic Extract (AGE)
Aged garlic extract is a supplement produced by aging fresh organic garlic at room temperature in an aqueous ethanol solution for up to 20 months. The result is a highly bioavailable product that has undergone some significant changes. For example, the garlic becomes odor-free and is easily digestible. It also loses its harsh organosulfur compound known as allicin, which is transformed into mild substances called S-allylmercaptocysteine (found only in AGE) and S-allylcysteine (SAC).Research has shown that AGE has neuroprotective properties that work against neuroinflammation and neurodegeneration. Two active ingredients in AGE are SAC, which is the most abundant component, and FruArg [(N-alpha-(1-deoxy-D-fructose-1-yl)-L-arginine]. All three of these substances appear to work to improve brain health. FruArg can cross the blood-brain barrier, which “further supports its potential as a therapeutic compound.”
Carnitine
Carnitine is an amino acid and nutrient that is found in food and is also produced by the body from two other amino acids, lysine and methionine. Its main role in the body is to help transport fatty acids into the mitochondria in cells, where they are burned for energy.Related Stories
The standard biologically active form of carnitine is L-carnitine. However, several other forms, including acetyl-L-carnitine, may be the most beneficial form for the brain. Research shows that this form of carnitine “shows promise in the treatment of aging and neurodegenerative pathologies by slowing the progression of mental deterioration.”
Folic Acid
Folic acid is the supplement form of folate, the natural type of B vitamin (B9) found in food. You need folic acid to develop RNA and DNA and to form neurotransmitters in the brain. Several B vitamins, especially folic acid, are involved in brain health and memory Research has shown that a higher intake of folate/folic acid is associated with a significantly reduced incidence of dementia.Ginkgo Biloba
Ginkgo biloba has been around for millions of years, but recently, researchers uncovered its value for brain health and function. This herb is a powerful antioxidant that can improve blood circulation in the brain and help individuals living with mild cognitive impairment. In a 2023 systematic review that included nine clinical trials involving 946 patients, they found ginkgo to be beneficial for memory, attention, executive functioning, and processing speed. Significant improvement was also seen in anxiety and depression.Lecithin
Lecithin is a naturally occurring fatty acid involved in metabolic function, energy balance, and the regeneration of brain cells. More specifically, lecithin is important for the production of the neurotransmitter acetylcholine. Healthy levels of this neurotransmitter are necessary to support healthy brain function.Phosphatidylserine
Phosphatidylserine is a type of fat (phospholipid) that helps protect brain cells against damage and sends signals between them, which promotes memory and cognitive function. Levels of phosphatidylserine decline as you age, which is why some people take a supplement as they age.Siberian Ginseng
Despite its name, this herb is not true ginseng. However, Siberian ginseng (eleuthero) is an adaptogen, which means it works to help balance and manage stress in the body. Among the potential benefits of this herb is the ability to increase blood flow, including to the brain, which may improve memory, concentration, and other mental functions.Vitamin B12
This B vitamin plays several functions in brain health. Some research has shown that people with early-stage dementia who took vitamin B12 and omega-3 fatty acids had slowed mental decline. One study noted that low levels of vitamin B12 can impact memory performance. A 2020 study in Cureus noted that “Vitamin B12 deficiency is linked to cognition, and replacement therapy may be an option to improve patient cognition outcomes.”Originally published on NaturallySavvy.com
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