Want your brain to be faster, stronger and better? While you can’t exercise your brain like you can a muscle, there are ways you can make it more efficient and productive.
A nootropic supplement is one that has a positive effect on brain functions. They can help a range of functions, such as memory, creativity, motivation, and general cognitive abilities. It’s theorised that nootropics can also slow down age-related brain degeneration.
1. Fish oils
Supplements containing fish oil might help your brain get it’s oomph back. They are a source of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These omega-3 fatty acids have been studied for their brain health benefits.
DHA helps to ensure optimal function and structure of your brain. Your brain cells are made from a range of proteins and fats, and DHA is ¼ of the fat content. EPA has been shown to have protective, anti-inflammatory effects that counteract aging or damage.
DHA supplements have been linked with improved memory, reaction time and better thinking skills. EPA works in a slightly different way, but has been linked to benefits of improved mood in depression sufferers. A fish oil supplement will contain both DHA and EPA, and helps to reduce age-related brain decline.
However, the best way to get your fatty acids is by eating two servings of oily fish each week. But, if you can’t manage that, then supplements are a simple alternative.
2. Resveratrol
Well known for its skin benefits, resveratrol also is great for brain function. It naturally occurs in the skin of red grapes, blueberries and raspberries. A resveratrol supplement is suggested to help the functions of the hippocampus, the part of the brain associated with creation and storage of memories. If this is true, this could help with age related degeneration. However, there aren’t a huge range of studies in this yet, but it may be worth trying supplements if it’s something you’re interested in.
3. Caffeine
This natural stimulant is found in coffee, tea and dark chocolate. You can take it in supplement form, but it’s easy to obtain from your favourite morning tea beverage. An average cup of coffee has about 50 to 400mg, and a safe dose per day is around 200-400mg.
It stimulates the central nervous system and the brain, making you feel alert and energised. Studies have shown that it can improve your memory and reaction times too.
However, if you feel jittery, anxious, nauseous or are having problems sleeping, cut back on the caffeine.
4. Phosphatidylserine
This is a type of fat that’s found in your brain. This phospholipid is involved in the general health and wellbeing of the brain. While further studies are required, phosphatidylserine supplements could help to slow age-related brain function decline. Up to 400mg may also help to improve thinking skills and memory.
5. Acetyl-L-Carnitine
This naturally-produced amino acid helps with energy production in your body. A study showed that people felt more alert and their memory was better when they took acetyl-L-carnitine supplements. There are also a range of studies in animals that showed a decrease in age-related brain decline. Human studies replicate this, showing improvements in people with mild dementia and Alzheimer’s disease.
There’s no evidence to suggest it’s helpful for healthy people with normal brain function.
6. Ginkgo biloba
This supplement is incredibly popular, originating in the Chinese Ginkgo biloba tree. Many people take it to boost their brain power, by increasing blood flow to the brain. It’s thought to improve focus and memory. Studies have found mixed results, with some showing no improvements, others showing a reduction in age-related brain decline or improving memory.
7. Creatine
An added supplement in some health foods, creatine is a naturally occurring substance that is involved with metabolism. You’ll find it in meat, eggs and fish mostly. A study showed that vegetarians that took creatine supplements had a 25 to 50% increase in brain performance in a memory and intelligence test. Carnivores however get enough creatine from their diets and experienced no benefit from a supplement.
8. Bacopa monnieri
This medicine is made from a herb, bacopa monnieri, or ‘water hyssop’. It’s long been used in Ayurvedic medicines for it’s brain-improving effects. Studies have shown that it may improve thinking and memory skills in elderly and healthy people.
However, you have to take about 300mg every day for four to six weeks to notice any improvement. It also has unpleasant side effects such as diarrhoea, which may dissuade some people from taking it.
9. Rhodiola rosea
This supplement is often used in Chinese medicine, thought to help with general well being and healthy brain function. Rhodiola rosea is said to help reduce brain fatigue and improve general brain function. Results from studies are mixed, with more research required.
10. S-Adenosyl methionine
This substance occurs naturally in your body. A-Adenosyl methionine (SAMe) is involved in chemical reactions that create and break down compounds like fats, hormones and proteins. Research so far has shown that SAMe could be helpful to people suffering from depression.
Studies have shown that it may enhance the effects of antidepressants and reduce the loss of brain function some people report as part of their depressive symptoms. A study found that prescribing SAMe as well as an antidepressant helped to increase the chance of remission by 14%. However, there seems to be no benefit to people that don’t suffer from depression.
So, what supplement is best for you?
There are many options here, with a variety of promising studies. If you are wanting to slow age-related brain decline or simply make sure you are running optimally, then a good start is fish oil. With many studies, replicated results and no side effects, it’s a great way to start your journey to brain health.
