Are you currently preparing for a major life-changing exam? Or do you simply you feel like your brain needs an extra boost to help you perform better in your everyday tasks?
While there’s no shortcut to becoming a genius, there are plenty of ways that you can boost your brain power naturally. One of them is to eat the right foods that contain nutrients that are essential for maintaining and improving brain function.
In addition to eating nutritious food, you can also get these nutrients through supplements, a concentrated dose that will help you stay on track with your daily nutritional needs.
According to studies, here are the best brain-boosting foods and vitamins to boost memory and concentration.[1]
- Fish Oil
Although fish oil is known for its heart healthy properties, its omega-3 fatty acids can also benefit your brain health.
Did you know that our brain is made up of 60% fat? And 25% of that fat is composed of DHA (docosahexaenoic acid), which is one of the two fatty acids that are abundant in fish oil. Thus, taking DHA-rich supplements such as fish oil will help improve and maintain your brain’s integrity and ability to perform.[2]
Some studies have also confirmed that taking DHA supplements can improve thinking skills, memory, and reaction times among those who had low DHA intakes and a mildly declining brain function.[3]
The other fatty acid in fish oil, EPA (eicosapentaenoic acid), was found to have anti-inflammatory effects on the brain which will protect it from damage caused by free radicals and the eventual decline associated with aging.[4]
A higher intake of EPA was also associated with improved moods among those diagnosed with depression.[5]
- Resveratrol
Resveratrol is a potent antioxidant that naturally occurs in red and purple fruits, such as grapes (including wine), raspberries, blueberries, and peanuts. Its powerful antioxidant properties are often associated with lowering the risk of heart diseases.
Newer animal and human studies have also found that resveratrol can benefit our brain function.
In one study, resveratrol was found to have prevented age-related deterioration of the hippocampus, which is primarily responsible for memory, learning, and mood regulation.[6]
Another study on lemurs found that resveratrol supplementation significantly improved brain function and memory.[7] Unfortunately, there is currently no existing study that can confirm whether the same is true when applied to humans.
- Caffeine
Many people swear by their morning cup of coffee to kickstart their day. This is because caffeine is a powerful stimulant that fires up the brain and nervous system, which temporarily wears off tiredness and increases alertness.[8]
Caffeine can be naturally found in coffee, tea, and cocoa products. Caffeine supplements are also available especially if you only want to consume a specific amount of caffeine. When taking caffeine supplements, it’s highly advised to avoid consuming other caffeinated products before and after to avoid the harmful side effects of caffeine overdose.[9]
Although temporary, caffeine is proven to enhance memory, reaction times, and overall brain function. If you need a quick boost, a cup of coffee (or tea for a milder effect) will help you get through even the hardest tasks of the day.
- Phosphatidylserine
Phosphatidylserine is a fat compound that covers and protects your brain cells, and are also responsible for carrying messages between your neurons. Thus, phosphatidylserine is crucial for maintaining a sharp mind and memory.[10]
If you feel the need to up your brain’s function, phosphatidylserine supplements can be easily bought, which people usually take to preserve brain function against age-related decline.
In a study published in 1992, phosphatidylserine treatments were found to be effective in improving dementia symptoms among patients with mild degenerative dementia.[11]
- Acetyl L-Carnitine
Acetyl L-Carnitine is an amino acid that has been widely used to treat mental disorders, including Alzheimer’s, memory loss, and late-life depression. This is because acetyl-L-carnitine is instrumental for the creation of energy. It transports fatty acids into the mitochondria, which is the “powerhouse” of the cell.
There are several other types of carnitine, but acetyl-L-carnitine is known to be the most beneficial for our brains.
In an analysis of 21 clinical trials, acetyl-L-carnitine treatment was found to be effective in treating age-related cognitive impairment and mil Alzheimer’s as compared to a placebo.[12]
- Ginkgo Biloba
Ginkgo biloba is an herbal supplement that has been used in traditional Chinese medicine for centuries. It’s long been thought to have powerful brain-boosting effects, such as improving memory and thinking abilities. In fact, many college students, especially those who do tons of memorization (medicine, law, and engineering students), swear by gingko biloba to help them perform well during crucial exams.[13]
Thanks to modern research, the age old beliefs on the benefits of ginkgo biloba has been proven to be true. It was found that ginkgo biloba is able to boost brain power by improving blood flow to the brain, which allows our brain cells to perform more efficiently.[14]
In a study conducted among healthy middle-aged people, ginkgo biloba was found to be effective in improving memory and learning.[15]
- Creatine
Creatine is a widely used sports supplements, as it is primarily known for its ability to boost physical performance. Although it is not as popular, creatine is also scientifically proven to be capable of boosting your mental powers as well.
Similar to acetyl-L-carnitine, creatine plays a crucial role in energy metabolism, and thus helps your neurons fire up more efficiently.[16]
In a study published in 2003, vegetarians, who tend to have lower levels of creatine due to their dietary restrictions, were observed to have improved their memory and thinking by up to 50% after taking creatine supplements.[17]
- Bacopa Monnieri
Bacopa monnieri is a medicinal herb that is widely used in traditional Ayurvedic medicine, and was long believed to help with memory, anxiety, and epilepsy. Modern research was able to confirm these age-old practices, as multiple studies were able to prove that bacopa monnieri is indeed capable of improving thinking skills and memory In both the elderly and younger people.
For instance, a study from 2006 found that treatment using bacopa monniera extract resulted in a significant improvement on mental control, logical memory, and learning after 12-weeks among subjects with age-related memory impairment.[18]
- Rhodiola Rosea
Rhodiola (also known as “arctic root” or “golden root”), is an herb that has been used in the traditional medicine systems of cultures in parts of Northern Europe, East Asia, and Russia, where the plant is native to. Rhodiola has long been used as an adaptogen, which pertains to natural substances that help your body cope with stress.
The adaptogenic properties of rhodiola can also help improve your mental abilities by easing stress-induced fatigue, which means that it can help you maintain mental performance for longer periods of time.[19]
- S-Adenosyl Methionine
S-Adenosyl Methionine (or SAM-e) is a substance that the body naturally produces, which is believed to play a key role in chemical reactions that break down and make important compounds such as proteins, fats, and hormones. Over the years, SAM-e has been used to treat anxiety, depression, and premenstrual syndrome (PMS). However, studies also suggest that SAM-e can also improve mental performance.[20]
Unfortunately, most of the studies on SAM-e’s effects on mental performance are currently centered on people diagnosed with depression. Further study is needed to verify whether SAM-e similarly benefits people who don’t have depression.
- Vitamin B12
Vitamin B12 (cobalamin) is an essential vitamin that is crucial for many of our body’s processes, including blood cell formation, eye health, and bone health.
Vitamin B12 was also found to play an important role in brain health – for instance, vitamin B12 deficiency is usually associated with memory loss.[21] By preventing the loss of neurons, vitamin B12 supplementation was shown to be effective in slowing down mental decline among patients with early-stage dementia.[22]
Although vitamin B12 can be obtain through food sources, such as meat, fish, milk, and cheese, it can also be taken as supplements especially if you are under a vegan or vegetarian diet.
- Vitamin E
Vitamin E is another essential vitamin that is mostly known for maintaining a strong immunity, healthy skin, and good eye health. Vitamin E is also known to be a strong antioxidant, whose effects help protect brain membranes from oxidation and DHA peroxidation (degeneration).[23]
In a study published in 2014, high amounts of vitamin E supplementation was found to be effective in slowing down functional decline among patients with mild to moderate Alzheimer’s disease.[24]
Precautions
If you’re planning to take any of these supplement, it is best to consult your doctor first to avoid any serious side effects. This is a must if you’re currently undergoing medication, as some of these supplements may interfere with other medicines. If you’re pregnant or nursing a child, consult with your doctor first as some of these supplements may not have a good effect on your baby’s development.
Conclusion
With the help of nutritious foods and supplements, you can help improve and maintain your brain’s function, even protecting it from the inevitable degeneration that comes with aging.
Whether you need a quick boost before an exam or a form of long-term protection against neurodegenerative diseases, there’s a supplement that can help you achieve your goals.
These supplements best combined with a healthy diet free of processed food and an active lifestyle that will keep you healthy and at a low risk of developing chronic diseases.
References
[1] West, H. (2016, November 26) The 10 Best Nootropic Supplements to Boost Brain Power. Retrieved on December 16, 2020 from https://www.healthline.com/nutrition/best-nootropic-brain-supplements
[2] Chang, C. Y., Ke, D. S., & Chen, J. Y. (2009). Essential fatty acids and human brain. Acta neurologica Taiwanica, 18(4), 231–241.
[3] Stonehouse, W., Conlon, C. A., Podd, J., Hill, S. R., Minihane, A. M., Haskell, C., & Kennedy, D. (2013). DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. The American journal of clinical nutrition, 97(5), 1134–1143. https://doi.org/10.3945/ajcn.112.053371
[4] Bozzatello, P., Brignolo, E., De Grandi, E., & Bellino, S. (2016). Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. Journal of clinical medicine, 5(8), 67. https://doi.org/10.3390/jcm5080067
[5] Muldoon, M. F., Ryan, C. M., Sheu, L., Yao, J. K., Conklin, S. M., & Manuck, S. B. (2010). Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood. The Journal of nutrition, 140(4), 848–853. https://doi.org/10.3945/jn.109.119578
[6] Kodali, M., Parihar, V. K., Hattiangady, B., Mishra, V., Shuai, B., & Shetty, A. K. (2015). Resveratrol prevents age-related memory and mood dysfunction with increased hippocampal neurogenesis and microvasculature, and reduced glial activation. Scientific reports, 5, 8075. https://doi.org/10.1038/srep08075
[7] Dal-Pan, A., Pifferi, F., Marchal, J., Picq, J. L., Aujard, F., & RESTRIKAL Consortium (2011). Cognitive performances are selectively enhanced during chronic caloric restriction or resveratrol supplementation in a primate. PloS one, 6(1), e16581. https://doi.org/10.1371/journal.pone.0016581
[8] Nawrot, P., Jordan, S., Eastwood, J., Rotstein, J., Hugenholtz, A., & Feeley, M. (2003). Effects of caffeine on human health. Food additives and contaminants, 20(1), 1–30. https://doi.org/10.1080/0265203021000007840
[9] Leonard, J. (2019, October 28) What to know about caffeine pills. Retrieved on December 17, 2020 from https://www.medicalnewstoday.com/articles/326822
[10] Svennerholm L. (1968). Distribution and fatty acid composition of phosphoglycerides in normal human brain. Journal of lipid research, 9(5), 570–579.
[11] Engel, R. R., Satzger, W., Günther, W., Kathmann, N., Bove, D., Gerke, S., Münch, U., & Hippius, H. (1992). Double-blind cross-over study of phosphatidylserine vs. placebo in patients with early dementia of the Alzheimer type. European neuropsychopharmacology : the journal of the European College of Neuropsychopharmacology, 2(2), 149–155. https://doi.org/10.1016/0924-977x(92)90025-4
[12] Ames, B. N., & Liu, J. (2004). Delaying the mitochondrial decay of aging with acetylcarnitine. Annals of the New York Academy of Sciences, 1033, 108–116. https://doi.org/10.1196/annals.1320.010
[13] Elsabagh, S., Hartley, D. E., Ali, O., Williamson, E. M., & File, S. E. (2005). Differential cognitive effects of Ginkgo biloba after acute and chronic treatment in healthy young volunteers. Psychopharmacology, 179(2), 437–446. https://doi.org/10.1007/s00213-005-2206-6
[14] Mashayekh, A., Pham, D. L., Yousem, D. M., Dizon, M., Barker, P. B., & Lin, D. D. (2011). Effects of Ginkgo biloba on cerebral blood flow assessed by quantitative MR perfusion imaging: a pilot study. Neuroradiology, 53(3), 185–191. https://doi.org/10.1007/s00234-010-0790-6
[16] Benton, D., & Donohoe, R. (2011). The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. The British journal of nutrition, 105(7), 1100–1105. https://doi.org/10.1017/S0007114510004733
[17] Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings. Biological sciences, 270(1529), 2147–2150. https://doi.org/10.1098/rspb.2003.2492
[18] Raghav, S., Singh, H., Dalal, P. K., Srivastava, J. S., & Asthana, O. P. (2006). Randomized controlled trial of standardized Bacopa monniera extract in age-associated memory impairment. Indian journal of psychiatry, 48(4), 238–242. https://doi.org/10.4103/0019-5545.31555
[19] Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G., & Wagner, H. (2000). Rhodiola rosea in stress induced fatigue–a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine : international journal of phytotherapy and phytopharmacology, 7(5), 365–371. https://doi.org/10.1016/S0944-7113(00)80055-0
[20] National Center for Complementary and Integrative Health. (2017, January) S-Adenosyl-L-Methionine (SAMe): In Depth. Retrieved on December 17, 2020 from https://www.nccih.nih.gov/health/sadenosyllmethionine-same-in-depth
[21] Berkheiser, K. (2018, June 14) 9 Health Benefits of Vitamin B12, Based on Science. Retrieved on December 17, 2020 from https://www.healthline.com/nutrition/vitamin-b12-benefits
[22] Oulhaj, A., Jernerén, F., Refsum, H., Smith, A. D., & de Jager, C. A. (2016). Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. Journal of Alzheimer’s disease : JAD, 50(2), 547–557. https://doi.org/10.3233/JAD-150777
[23] Daniells, S. (2013, October 21) Vitamin E: The ‘overlooked’ nutrient and its brain health benefits. Retrieved on December 17, 2020 from https://www.nutraingredients.com/Article/2013/10/22/Vitamin-E-The-overlooked-nutrient-and-its-brain-health-benefits
[24] Kubala, J. (2020, October 6) Brain Vitamins: Can Vitamins Boost Memory? Retrieved on October 6, 2020 from https://www.healthline.com/health/dementia/vitamins-memory-loss
