Although experts agree that a healthy diet and lifestyle are the most important elements of brain health, research shows that the following supplements can help fill the gaps in important nutrients in a person's diet, potentially supporting cognitive function and mood .
omega-3 fatty acids
Of all the supplements recommended by experts for brain health, omega-3 fatty acids top the list. "Omega-3 fatty acids, especially the long-chain fatty acids DHA and EPA found in oily fish, are essential for brain and eye development and have an important effect on mental health at any age," says Eva Fromm Angelis. , a registered dietitian and chef in Argentina.
These fatty acids help reduce inflammation in the body and brain and reduce the risk of cognitive decline, Alzheimer's disease and dementia, Delk added.
Omega-3s play an important role in nerve cell membranes, and people with neurodegenerative diseases tend to have lower levels of EPA and DHA. In addition, research shows that omega-3 may help protect against neurodegeneration and reduce the risk of cognitive decline.
The recommended daily intake of omega-3 fatty acids for all adults is 1.1 to 1.6 grams. A typical fish oil supplement contains about 1,000 milligrams (or about 1 gram) of fish oil, specifically about 300 milligrams of omega-3s. Dosages vary widely, so check product labels carefully before choosing supplements.
creatine
Creatine is used to build muscle mass and improve athletic performance, but recent research shows that creatine can help improve brain function.
According to a 2022 research review in the journal Nutrients , creatine may aid in recovery from concussions and mild traumatic brain injuries, ease symptoms of depression, improve cognition, and help protect against neurodegenerative diseases. In one study cited in the review, creatine helped improve memory in older adults.
Creatine is an amino acid that occurs naturally in muscle and brain tissue. This is important for energy production, especially during times of increased metabolic demand such as sleep deprivation.
According to the Internal Society of Sports Nutrition (ISSN), consuming 30 grams of creatine monohydrate per day for five years is safe for healthy people. If you decide to take creatine, the ISSN recommends starting with about 0.3 grams of creatine per kilogram of body weight per day for five to seven days (for example, 20 grams of creatine for a 150-pound person). ), then 3 to 5 grams per day. It is important to follow the recommended dosages because taking too much creatine at one time can damage the liver or kidneys.
CAFFEINE
Research has confirmed what coffee drinkers the world over suspected: caffeine improves cognitive performance. A 2016 review of research in the journal Practical Neurology shows that caffeine can increase alertness and feelings of well-being, improve concentration and mood, and help alleviate symptoms of depression. It has even been linked to a reduced risk of cognitive decline and Alzheimer's disease.
"Caffeine is known for its cognitive functions with demonstrated neuroprotective benefits," says Susan Hulings, Ph.D., vice president of research at Radicle Science.
Don't overdo it. Experts recommend limiting caffeine consumption to no more than 400 milligrams (approximately five cups of coffee, depending on the strength of the drink) per day and no more than 200 milligrams per serving. Excessive caffeine consumption may be associated with restlessness, insomnia, and palpitations. 
L-theanine
L-theanine is an amino acid found naturally in certain mushrooms and in green and black tea. "It's been linked to improved mental performance and focus in multiple studies," says Chicago-based registered dietitian Leah Johnston.
In a small study published in the journal Neuropharmacology , participants who took 100 milligrams of L-theanine before a two-hour controlled exercise session made fewer errors during that time than those who took a placebo.
Although there is no recommended dose or upper limit for L-theanine supplementation, studies examining its effects on cognitive function often use daily doses of 100 to 250 milligrams. One cup of green tea contains 8 to 30 milligrams of L-theanine.
Vitamin D
Despite being called the sunshine vitamin, vitamin D is actually a hormone, says British nutritionist Sacha Landskron. "Vitamin D has hundreds of important functions [in the body] and is essential for good brain health," he added.
Research shows that vitamin D is important for early brain development and that deficiencies are linked to diseases such as dementia, depression, autism and schizophrenia. A 2017 study published in Current Gerontology and Geriatrics Research shows that vitamin D helps support cognitive function in older adults.
While the best source of vitamin D is exposure to the sun, you may need to supplement during the winter months or if you work indoors, use sunscreen, cover up, have darker skin, or are obese, advises Landskron. Good dietary sources of vitamin D are fish oil, fatty fish such as salmon and trout, mushrooms, whole grains, and fortified milk.
For most adults, the ideal daily dose of vitamin D is between 600 and 800 IU. However, people who take vitamin D supplements long-term can experience negative health effects over time, such as high blood calcium levels that can block blood vessels or lead to kidney stones. Consider getting your vitamin D levels tested and talking to your doctor to determine the right dose of vitamin D for your body's needs.
choline
"Choline, found naturally in wheat, is an important nutrient that helps your brain produce acetylcholine, a neurotransmitter essential for memory and general cognition," says Jacques Jospirre Jr., MD, board-certified psychiatrist and founder of SohoMD . New York
In a study involving more than 2,000 adults, those who consumed the most choline had a lower risk of cognitive decline. Although more clinical trials in humans are needed, animal studies show that choline can reduce amyloid plaques and reduce the risk of Alzheimer's disease, the doctor added. Don't worry.
Resveratrol
Resveratrol, a polyphenol antioxidant that is abundant in grapes and red wine, may help protect cells from damage, improve blood flow to the brain, and slow cognitive decline. "Taking resveratrol supplements can prevent damage to the hippocampus, an important part of the brain associated with memory," says Adash Bajaj, MD, an antiaging and longevity specialist in Los Angeles.
According to the National Institutes of Health (NIH), 1,500 milligrams of resveratrol per day for three months is considered safe. Higher doses of up to 3,000 milligrams are also safe, but are more likely to cause stomach pain. Resveratrol can slow blood clotting, so it should be avoided by people preparing for surgery or taking blood thinners.
lion mushroom
"Lion's mane mushrooms (Hericium erinaceus) are associated with many health benefits, including reducing inflammation, treating anxiety or depression, and improving cognitive function," says Johnson.
According to Kara Landau, a New York-based prebiotic and gut health expert, onions help oxygenate the brain and can improve memory, focus, and concentration. "I find that eating [lion's trick mushrooms] daily helps my mind to be clearer and without the negative side effects of increased [consumption of] caffeine," he says.
Landau recommends starting with 250-500 milligrams of lion's mane mushroom per day to gauge your body's tolerance, and work up to about 1 gram per day. Keep in mind that, like resveratrol, lion's mane mushrooms can interfere with blood clotting in the body. It can also cause a rash in some people.
Vitamins of group B
Eight B vitamins play a key role in brain health. "B-complex vitamins are essential for maintaining healthy brain function and may protect against memory loss, cognitive decline, and neurodegenerative diseases," says DeAngelis.
Vitamins B6, B9 (folate) and B12 are especially necessary for the metabolism of homocysteine, a molecule that is formed during the metabolism of methionine, explains De Angelis. "The risk of neurodegeneration and cognitive decline increases with high levels of homocysteine in the blood, as it can cause oxidative stress and DNA damage," he explained.
Most people can meet their needs for B vitamins through a well-balanced diet. However, the elderly, those following a plant-based diet, and those with certain medical conditions may need a supplement to meet their needs. The Recommended Dietary Allowance (RDA) for vitamin B6 for adults is 1.2 to 2 milligrams per day, the ADA for folate is 400 to 600 micrograms per day for adults, and the ADA for vitamin B12 for adults is 2.4 to 2. 8 micrograms per day. day Most B vitamins are safe, but consuming too much vitamin B6 can cause nerve damage.
theobromine
Theobromine is a natural stimulant found in chocolate that helps people feel more alert without the jitters associated with caffeinated foods and drinks. Although animal and in vitro studies suggest that theobromine may be effective in improving cognitive performance by improving blood flow to the brain, more human research is needed.
Landau recommends a cup of cocoa a day as a sweet and rich source of theobromine.
Probiotics and prebiotics
According to Hulings, gut health is another important factor for optimal cognitive function. "Probiotics may benefit cognition through the gut-brain axis," he says, which connects the gastrointestinal tract and central nervous system through bidirectional neural, hormonal, and immune signaling pathways.
In a 2021 study published in the Journals of Gerontology Series A: Biological Sciences and Medical Sciences , supplementation with a probiotic combination of Bifidobacterium bifidum BGN4 and Bifidobacterium longum BORI for 12 weeks improved brain function and reduced perceived stress in older adults.
Prebiotics – soluble fibers from fruits, vegetables and whole grains – also support gut health by providing food for healthy gut bacteria. Landau recommends prebiotics called galacto-oligosaccharides (GOS) for gut health and mood. "GOS is a specific prebiotic that has been shown to support mental health," he says. According to Landau, just 5.5 grams of GOS per day can help relieve anxiety.
In addition to probiotic and prebiotic supplements, you can support healthy gut flora by eating a wide variety of fruits, vegetables, and whole grains rich in prebiotic fiber, as well as fermented foods like kimchi, yogurt, and sauerkraut, which naturally contain probiotic bacteria. .
magnesium
Although magnesium has many important physiological functions, its effects on brain health and cognition are only beginning to be discovered. Magnesium supports the normal functioning of nerves, protecting cells of the brain and nervous system from degeneration. Some studies show that low magnesium intake is associated with an increased risk of cognitive impairment and dementia.
A 2022 study of more than 2,500 people over the age of 60 found that those who consumed more magnesium through food and supplements scored higher on cognitive tests than those who consumed less magnesium. Another long-term study found that low magnesium levels in middle age were associated with an increased risk of dementia, but not with cognitive decline. However, it is unclear in both studies whether low magnesium levels increase the risk of dementia or whether people with dementia have low magnesium levels for another reason.
Magnesium is widely available in many plant and animal foods, including green leafy vegetables, spinach, legumes, nuts, seeds, and whole grains. The RDA for magnesium is 310 to 420 milligrams for adult men and women.
Healthy people should not worry about getting too much magnesium from food. the kidneys filter magnesium that the body does not need. But large doses of magnesium supplements can cause nausea and diarrhea or even toxicity if taken in excess.
Ashwagandha
Ashwagandha is a shrub used in traditional medicine to improve memory and reduce stress. New research shows that ashwagandha can help improve cognitive function.
In a small, well-designed study published in the Journal of Dietary Supplements in 2017, 50 adults with mild cognitive impairment received either 300 milligrams of ashwagandha root extract twice daily or a placebo for eight weeks. Those who took Ashwagandha had significant improvements in memory, executive function, attention, and information processing speed compared to those who took a placebo.
In another 2021 study in Evidence-Based Complementary and Alternative Medicine, healthy adults experiencing stress who took 300 milligrams of ashwagandha extract for 90 days significantly improved memory and attention, and reduced psychological well-being, sleep quality, and stress. compared to those who received a placebo.
Ashwagandha is used daily for 12 weeks in doses of 1000 milligrams. Although ashwagandha can be used safely in the short term, long-term safety is unknown, and high doses may cause gastrointestinal problems or, rarely, liver problems.
According to the NIH, ashwagandha may interact with some prescription medications, including diabetes medications, blood pressure medications, immunosuppressants, benzodiazepines, some tranquilizers, and thyroid hormones.
Consult your healthcare provider before taking ashwagandha to determine the correct dosage for your needs and to make sure it is safe for you and any medications you are taking. People who are pregnant or breastfeeding should avoid taking ashwagandha.
Phosphatidylserine (PS)
Phosphatidylserine (PS) is a class of phospholipids naturally present in brain tissue membranes. PS plays an important role in communication throughout the nervous system, activating important signaling pathways and influencing the release of chemical messengers called neurotransmitters. Research shows that PS supplements may help protect brain health, reduce the risk of central nervous system diseases such as Alzheimer's and Parkinson's, and improve cognitive function by reducing brain inflammation.
Looking at the effects of phosphatidylserine on cognitive function in the elderly, a 2022 review and meta-analysis in the Korean Journal of Food Science and Technology found that PS supplements at a daily dose of 300 milligrams improved cognitive function and memory without bias. effects.
However, most existing studies on SP are outdated, small, and relatively brief. Although more research is needed to determine whether PS supplements can improve brain health and cognition, existing research shows promise.
Currently, there is no recommended dose of PS, but studies show that doses of 300 to 500 milligrams per day are safe without side effects.
water
One of the easiest ways to support brain health is to stay hydrated. About 73% of the brain and central nervous system consists of water.
"Hydration is essential to get nutrients into the brain and flush toxins out of the brain," says Dr. Don't worry. “It sounds simple, but ensuring adequate water intake is essential for optimal brain health, and most people typically do not get enough.
Нацыянальны інстытут медыцынскіх акадэмій рэкамендуе дарослым жанчынам спажываць каля 11 шклянак вады, а мужчынам - каля 15 шклянак вады ў дзень, уключаючы сокі з садавіны, гародніны і іншых багатых вадой прадуктаў, якія вы ясьце.
Аднак нават вада ў вялікіх колькасцях можа быць таксічнай. Калі вы п'яце празмерную колькасць вады хутчэй, чым вашы ныркі могуць яе перапрацаваць, узровень натрыю ў крыві можа ўпасці да небяспечна нізкага ўзроўню, што прывядзе да псіхозу, комы і, магчыма, смерці.