From improving concentration to potentially reducing the risk of dementia, there are a number of brain boosting benefits that can be tapped into by taking certain supplements. Just which supplements are best for your brain? This post outlines 5 popular examples.
Omega-3
Omega-3 fatty acids have some of the most effective and scientifically-proven brain boosting benefits. Studies show that a type of omega-3 called DHA is key to brain development and function – helping to improve messages between cells so that we think faster and clearer. Omega-3 also reduces blood pressure and inflammation – reducing stress and headaches. People who regularly consume omega-3 were also found to have a larger hippocampus – which is the part of the brain responsible for learning and memory – helping to potentially guard against dementia. You can consume omega-3 by eating foods like fish and nuts, or you can take daily supplements such as cod liver oil tablets or algal oil tablets.
Lion’s mane mushrooms
Used as a Chinese medicine for centuries, these mushrooms have developed a reputation in recent years for having cognitive boosting powers. Their chemical make-up checks out – they are brimming with B vitamins and other nutrients that are good for the brain. Regularly consuming lion’s mane mushrooms may help fend off conditions like Alzheimer’s, reduce anxiety and depression and improve sleep quality. You can cook and prepare these mushrooms just like normal mushrooms, or you can consume lion’s mane supplements that come as a powder or capsules.
B Vitamins
B is for brain. Whereas vitamin A is important for our eyes and vitamin D is essential for our bones, the primary focus of vitamin B is our nervous system. Vitamin B is in fact a group of vitamins that each have their own brain benefits. B1 (thiamine) helps with brain performance, while B9 (folic acid) aids brain development. Studies meanwhile show a deficiency of B12 (cobalamin) can lead to impaired brain function. You can consume these vitamins through a mix of meat and vegetables, however vitamin B complex supplements can provide a consolidated dose of all the B vitamins you need.
Magnesium
Magnesium is typically taken as a sleep supplement. As a result, you ideally want to be taking this one in the evening. However, beating insomnia is not the only benefit of this supplement. Studies show that magnesium is important for brain function, and that a deficiency can lead to neuroinflammation associated with many degenerative diseases. A few foods like seeds, whole grains and green leafy veg contain magnesium. However, taking magnesium in supplement form is an alternative for getting your fix.
Caffeine
Caffeine has the opposite effect of magnesium – it promotes alertness and is best consumed at the start of the day or in the middle of the day when you need a pick-me-up. While too much caffeine can lead to headaches and jitters, caffeine in moderation can actually have great brain benefits. It improves concentration, improves mood and may even enhance long-term memory. Caffeine can be consumed by drinking coffee or tea, or by eating chocolate, but you can also take caffeine pills. You should avoid caffeine if you find it to be a migraine trigger, an allergy trigger or if it triggers IBS.
