Brain health supplements and nootropics are natural aids that can positively impact brain function in young and older adults. Many dietary supplements can provide various health benefits, such as preventing cognitive decline, enhancing cognitive function, improving alertness, upgrading creativity, stimulating motivation, and boosting memory.
Nootropics, brain health, and memory supplements can also help with memory loss by reducing the slow cognitive decline of old age. Even a mild cognitive impairment can make life difficult and cause permanent memory loss and deterioration of brain health.
The condition can result from specific diseases and health conditions, like Alzheimer's disease and dementia, or a combination of an unhealthy lifestyle and poor dietary choices.
With that in mind, let's discuss how brain health supplements and a healthy diet can support brain health and help healthy adults tap into various beneficial effects, ranging from weight loss and cognitive enhancement to improved mental performance.
The Role of Brain Health Supplements in the Body
According to data studies about brain supplements, dietary supplements are a healthier alternative to prescription drugs. They can help optimize the levels of micronutrients in the body linked to support brain health, enhance cognitive function, prevent memory loss, and improve memory.
Although there's insufficient evidence that supplements will help you more than a prescription drug, brain health supplements may help prevent various medical conditions, control premature aging, and reduce age-related changes in your body.
A natural dietary supplement can be a valuable tool in fighting age-related conditions by providing micronutrient re-synthesis. However, we recommend caution when taking brain health supplements or other dietary supplements, as each comes with risks and benefits.
Taking over-the-counter supplements can expose you to unforeseen risks. You should always research clinical trials and supplement manufacturers thoroughly and consult your physician before taking any dietary supplements.
Now, let's delve deeper into the best brain health dietary supplements that can help with cognitive decline, mild cognitive impairment, blood pressure, Alzheimer's disease, chronic inflammation, thinking skills, and lower risk of other medical conditions.
The Importance of a Balanced Diet in Maintaining Brain Health
Some dietary supplements can help enhance brain health and improve the quality of your life. However, your overall health and mental condition determine the level of brain health you can hope for in old age. In other words, you don't need a dietary supplement to stay sharp, and that's where eating a proper diet comes into the picture.
Eating a healthy diet with lots of whole grains, lean meat, fish, vegetables, fruits, and berries is an excellent way to ensure your brain gets everything it needs to stay healthy and keep you in perfect shape.
It can help improve your overall health, including cognitive functioning. Such a mind diet is what experts consider a gold standard in maintaining mental health. However, the mind diet is just one side of the coin, and leading a physically active lifestyle is the other.
There are three prime factors for ensuring the top body and mental health throughout the lifetime:
Getting adequate sleep
Combined, these three factors will keep your body and mind in excellent shape for as long as possible. However, sometimes, this isn't enough to reduce age-related mental problems, and that's where supplements can help.
Top Brain Health Supplements to Consider
Here are some of the best health supplements to boost your brain health and function.
Hailing from Asia, ginkgo and ginseng are common Asian supplements that show incredible potency for boosting brain power and function. As studies suggest, both supplements can help enhance thinking skills and mental clarity and increase energy levels while giving your brain a good boost to keep it healthy.
Ginseng can have a beneficial effect on your nervous system and has shown extraordinary efficacy in memory improvement. Many experts recommend it to prevent the mental decline associated with Alzheimer's disease.
However, scientists need more evidence to prove that ginseng can improve your brain health and protect your mental functions.
Caffeine as a Natural Stimulant
Caffeine is a natural stimulant in foods like dark chocolate, coffee, and green/black tea. Although it comes in supplement forms like powder and pills, you should tread carefully when handling these.
Instead, we recommend opting for natural sources to get your daily dose of this stimulant. Caffeine beneficially affects your central nervous system and brain, making you more focused, sharper, alert, and less tired.
Many studies have suggested that caffeine can improve general brain health and function, reaction times, and memory and make a person feel more energized. However, pay attention to the amount of caffeine you consume daily, as too much can cause sleeping issues, nausea, and anxiety.
B Vitamin Complex
B Vitamins like B1, B2, B3, B6, B9 (folic acid), and B12 play a vital role in maintaining your brain health and function. The vitamin B complex may help prevent cognitive decline and mental deterioration caused by dementia and Alzheimer's disease by enhancing the production of neurotransmitters.
Vitamin B 9 (folic acid) is vital to reducing congenital anomalies in the brain. These chemicals are critical to maintaining proper brain function. They are in charge of transporting messages between neurons in the body and the brain.
While you can find these supplements as pills, you can get sufficient B vitamins by eating a well-rounded diet rich in foods like beans (legumes), vegetables, leafy greens, fruits, and whole grains.
Since B12 is only present in animal products, vegans and older adults should consider taking dietary supplements rich in B12. B vitamins are essential to keeping your brain healthy.
Foods rich in B vitamins, such as legumes, provide additional benefits, including lowered blood pressure, sugar, and cholesterol. Vitamin B and folic acid are important nutrients that support healthy cell growth and red blood cell formation and are vital during early pregnancy.
Omega-3 Fish Oil Supplement
Omega-3 fatty acids are among the most crucial brain supplements in the world. Omega-3 is present primarily in fish oil and plays a vital role in brain development, function, and health.
Taking a fish oil supplement could improve brain health and function in people with thinking and memory problems, mainly Alzheimer's disease and similar cognitive impairments.
There are two types of omega-3 that come from fish oil – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both acids are present in cell membranes and can provide positive anti-inflammatory effects to deal with chronic inflammation within the body. The body can also turn alpha-linolenic acid (ALA) into EPA and DHA.
ALA is present in vegetable oils such as canola and soybean and food sources such as soybeans, chia seeds, flaxseeds, and walnuts. Adults should take omega-3 fatty acids, minerals, and vitamins as part of a healthy diet.
Vitamin E Supplements Protect Your Brain from Free Radicals
Vitamin E is an essential nutrient that supports the health of your skin, brain, and blood. It enhances reproduction and helps with vision. Since it's rich in antioxidant properties, it can protect your body and brain from free radicals, which can cause inflammation in brain cells and other tissues. The human brain is susceptible to oxidative stress and can suffer severe trauma caused by free radicals.
Although there's not enough evidence to support the claim that Vitamin E can help treat dementia, Vitamin E supplements could help reduce the impact of Alzheimer's disease. You can obtain vitamin E from natural sources, such as vegetables, seeds, and nuts.
L-theanine is Essential for Proper Cognitive Function
L-theanine may provide myriad health benefits, such as better sleep quality, improved cognitive function, enhanced mental clarity, and sharper focus. This compound naturally occurs in black and green tea and can positively affect physical and psychological well-being.
However, the most important medicinal property of L-theanine is its anti-inflammatory effect. In addition, it can affect dopamine and serotonin – essential chemicals in control of cortisol, emotion, sleep, and mood.
Some proven benefits of L-theanine include improved mental focus, better sleep, relaxation, increased cognitive performance, weight loss, and reduced blood pressure. It can also give the immune system a proper boost to help it fight off infection and illness.
Chinese Herbs and Traditional Chinese Medicine
Aside from dietary supplements, you should try traditional Chinese medicine. Morilite, Cistanche Tubulosa, and Ginkgo Biloba are the most prominent options among Chinese medicinal herbs.
Ginkgo Biloba is a traditional Chinese medicinal herb. It's one of the best-selling herbal supplements worldwide and has the potential to keep your cognition and memory sharp. Ginkgo contains over 40 components, such as terpenoids and flavonoids.
Both have extraordinary medicinal properties:
Flavonoids are natural antioxidants that can protect blood vessels, heart muscles, and nerves;
Terpenoids are essential for reducing platelets' stickiness and dilating blood vessels, and these properties allow them to improve blood flow.
The most common medicinal uses for ginkgo include:
Fighting Alzheimer's disease and dementia;
Improving memory, learning, and thinking;
Dealing with anxiety and depression;
Boosting energy levels.
Ginkgo supplements include dried leaves for teas, liquid extracts, tablets, capsules, and standardized extracts. These supplements may help improve your thinking skills and short-term memory while reducing age-related cognitive decline.
Cistanche tubulosa is another popular traditional Chinese herbal medicine that quickly gained popularity worldwide. Primarily used to treat libido and urinary problems, this herbal medicine could assist in treating various health conditions and neurodegenerative diseases.
As a herbal supplement, Cistanche tubulosa can unleash an array of health benefits on you, including improved cognition, stronger immunity, increased energy, improved strength, higher sexual performance and testosterone levels, etc.
Cistanche tubulosa supplements can help increase your cognitive capabilities, memory, and focus. The primary function of Cistanche is to increase the production of vital chemicals in neurotransmitters that promote the normal functioning of the central nervous system.
Compared to Ginkgo, Cistanche isn't only a brain health booster but a natural herbal medicine for the entire body.
Morilite is a unique natural supplement due to being an abundant source of Cistanche tubulosa. It's one of the most effective, affordable, and popular Cistanche-based natural supplements, known for achieving massive sales globally.
Aside from giving you all the medicinal properties of Cistanche, Morilite is incredibly efficient in promoting sharper focus and mental clarity. These properties make it the best solution for enhancing attention, sharpening focus, and improving learning and working capability in both young people and adults.
A recent study has shown that Morilite can help with cognitive decline and age-related neurological problems by providing nutrients to brain cells. Compared to all the supplements mentioned here, Morilite allows you to continue fighting cognitive decline and memory loss without exposing yourself to various side effects.
Here's a reality check:
Morilite vs. Amino Acids – excessive intake of amino acids can lead to increased ammonia production in your body, promoting tumor cell growth. It can also lead to disorders like nausea and diarrhea.
Morilite vs. Omega-3 – taking too many omega-3 supplements could increase blood pressure and sugar levels. Supplements rich in vitamin A could cause dizziness, skin irritation, and nausea.
Morilite vs. Ginkgo – the extract of Ginkgo Biloba can cause skin reactions, headaches, dizziness, upset stomach, and excessive bleeding (women on period).
Morilite vs. Vitamin E – excessive consumption of vitamin E can lead to headache, nausea, intestinal cramps, skin rash, and an increased risk of cancer.
Morilite vs. Caffeine – compared to caffeine, Morilite helps you avoid tremors, jitters, and heart palpitations.
Morilite vs. Ginseng – excessive consumption of Ginseng memory pills can lead to digestive problems, headaches, insomnia, and hypertension.
Dealing with age-related cognitive decline and memory loss is something that every person experiences sooner or later. Whether it's old age, medical illness, or a poor lifestyle choice, cognitive impairment can significantly lower the quality of your life and make it difficult to maintain social interaction with your friends and family.
Thankfully, you can reverse the situation and take things into your own hands. You need to get enough sleep, eat healthy foods, and take brain health supplements to help maintain healthy brain function without struggling with side effects.
Sleep quality and quantity affect memory formation or consolidation, which entails moving relevant events from short-term to long-term. Moreover, memory consolidation links related memories, creating a comprehensive bigger picture or better event recollection.
One of many scientific references posits that memory consolidation occurs during non-rapid-eye movement (NREM) sleep, which is the deepest stage of sleep. Therefore, a good night's sleep is necessary to improve sleep and prevent memory problems.
Moreover, one study highlights inadequate sleep as a risk factor for Alzheimer’s disease, alongside metabolic problems like high blood pressure. Therefore, given the role sleep plays in memory, consider creating a sleep schedule to help you get enough sleep and improve your memory.
Your sleep schedule could include limiting screen time before bedtime because the blue light emitted from screens impedes melatonin (primary sleep hormone) formation. Also, you can include mindfulness meditation sessions for lowering stress since stress hormones like cortisol prevent you from getting enough sleep.
As stated earlier, cognitive decline, like memory loss, is inextricable. Moreover, the Ebbinghaus Forgetting Curve, a memory model highlighting the decrease in the brain’s memory retention over time, shows that memories shift from 100% to 60% within the first few days of learning.
Research shows that while memory loss slows down at 60%, a gradual loss ensues from the 60% mark. However, like exercising regularly keeps your body in shape, regular brain exercise prevents memory decline after learning.
According to one study, processing information in your memory takes eight seconds of intense focus. Therefore, be intentional about challenging your brain to learn something new.
Consider using memory aides like mnemonic devices and tests to engage your memory and improve other cognitive abilities. Mnemonic devices allow you to use your own words, including self-composed songs and acronyms, to familiarize new concepts and improve memory.
Besides mental stimulation, physical exercise is also good for your memory. One research study shows that acute and chronic exercises improve memory function. The study is one of many scientific references that recommend an exercise design featuring both exercise types as a potential intervention for improving how the memory processes different kinds of information.
So, How exactly does exercise improve memory? Researchers found various direct and indirect factors linking exercise to improved memory function.
First, physical exercise keeps the blood pumping, increasing blood flow to the brain. During one study among subjects performing aerobic exercise, researchers found that the movement increased blood flow to the brain. Moreover, a subsequent study showed that a 35% increase in blood flow to the brain improved various cognitive functions, including verbal memory. Moreover, a 92% increase in the brain's oxygen concentration improves overall memory functions in young and older populations.
Researchers found the second direct link between physical exercise and memory enhancement is that exercise triggers neuroplastic alterations. Neuroplastic alterations (neuroplasticity) entail the formation of neuron networks that fire together to create electrochemical or neural pathways that enhance various brain activities. One study established that aerobic exercise caused neuroplastic alterations for molecular targets that mediate learning and memory.
Third, exercise improves sleep quality and quantity, and as highlighted above, sleep plays a vital role in memory consolidation to boost memory performance. Moreover, sleep is also essential for a good mood, and one study associates a positive mood with better memory retention, improving short-term memory. Therefore, aerobic exercise indirectly enhances memory and prevents cognitive decline by improving sleep quality and quantity.
So, consider adding aerobic exercise or other fitness routines to your daily schedule. Such activities keep the blood pumping and lower the risk of cardiovascular disease, which is also a risk factor for cognitive decline.
Manage Health Conditions That May Cause Cognitive Decline or Memory Loss
Neurodegenerative diseases like Alzheimer’s disease, Parkinson’s, and dementia are the primary causes of long-term memory decline associated with the ageing process. However, while such conditions are irreversible, proper management helps delay cognitive decline.
According to one expert review, memory training and external memory aids can slow disease progression in neurodegenerative diseases. Moreover, the review recommends simple non-medical interventions, including multisensory therapies like aromatherapy, music, dance, and mindful meditation can help slow disease progression.
However, preventative therapies are more important in preventing memory decline. As stated, metabolic lifestyle diseases like insulin resistance, high cholesterol, and blood pressure are risk factors for neurodegenerative diseases and mild cognitive impairment. Therefore, consider lifestyle adjustments like a balanced diet and regular exercise to improve memory and reduce the risk of overall cognitive decline.
A balanced diet benefits the brain's cognitive functions, including memory, because a healthy body equals a healthy mind. However, some foods have better memory-enhancing functions than others. For example, antioxidant foods like broccoli, dark chocolate, pumpkin seeds, and nuts preserve memory by preventing oxidative stress-induced memory impairment.
One review recommends pomegranate, honey, dates, black seeds, figs, and oily fish as functional foods that enhance memories. The foods highlighted above have phytochemicals, including phenols, polyphenols, alkaloids, tannins, and flavonoids, with antioxidant and anti-inflammation properties for cognitive enhancement.
Besides physical exercises, mental exercises that strengthen your brain muscles are essential for optimal memory function because they boost memory. Brain exercises are crucial for neuroplasticity, helping to form new pathways that promote learning. Learning is a vital memory component because it facilitates memory function's encoding and retrieval processes.
As stated above, board and card games exercise brain muscles by facilitating focus and concentration, strengthening existing neural pathways. However, acquiring new skills is also vital for memory encoding because it promotes the formation of new pathways that improve your memory.
Neuroplasticity exercises that enhance your memory can be as simple as learning new vocabulary or a new craft like gardening or knitting.
Therefore, consider learning a new skill to improve your memory.
Humans are social beings, and improved memory function is among the many health benefits of positive social interactions. One study review established that lonely individuals are at a higher risk of developing Alzheimer's than people in active social circles. Moreover, it revealed that participating in social activities delayed Alzheimer’s onset.
A robust support system improves your memory and is essential for your well-being. One report shows that spending at least ten minutes talking to others improves memory and memory test scores.
As earlier stated, cortisol, the primary stress hormone, impedes optimum brain function. Moreover, one study established a link between elevated stress levels and reduced brain grey matter volume and density. Therefore, Consider Adding stress management techniques like mindfulness meditation to your daily routine.
Consider Supplementation with Neuroprotective Herbal Remedies
Nature abounds with herbal remedies possessing various therapeutic benefits, including neuroprotection. Neuroprotective elements prevent neural cell degradation that causes cognitive decline, including memory loss.
Morilite, a plant extract from the cistanche tubusola plant, is one such neuroprotective herbal remedy. Cistanche tubusola is a herb used in Chinese medicine, and one study associates it with anti-depressant properties and cognitive enhancement. Therefore, Morilite is a clinically tested, GMO-free supplement that avails cistanche tubusola in a palatable form.
How can I sharpen my memory?
Sharpening your memory is possible and simpler than it sounds. All you need to do is add the lifestyle adjustments recommended above to your daily routine and practice consistency to improve memory and overall cognitive function.