There are so many supplements on offer now. They all claim to do something specific. When it comes to brain supplements, they all claim to help improve cognitive functions, boost memory, and protect the brain cells. Some even promise to improve blood flow and oxygen to improve concentration and alertness, getting rid of the fogginess.
Then there are others that help to boost the mood. With positive moods, it’s possible to manage more and avoid the fog that can take over.
But the big question for many is which brain supplement is the best to take? Is there a specific one that will work better than others? What should you focus on more throughout the day?
Here’s a look at your options and a look at the one that stands out today.
Adding Fish Oils to Your Diet
One of the best options is to add a fish oil supplement to your diet. It’s full of fatty acids known as omega-3s, which have proven positive effects on the brain. In fact, the omega-3s have proven benefits for the overall health, not just for supporting the brain cells, the memory, and the cognitive functions.
While you can get omega-3s from multiple sources, oily fish is the best. The oil will help to reduce inflammation in the brain, helping to reduce the signs of aging and the damage to the cognitive functions.
Look out for a supplement that has both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Both offer different benefits and help to support the brain in various ways. The EPA offers the excellent anti-inflammatory benefits, while the DHA supplements are better at improving memory, concentration, and reaction times.
There are also studies that show taking fish oil supplements can help to boost the mood. People with depression took EPA specifically and saw benefits. The inflammation can lead to stress hormones and negative chemicals passing through the body. Inflammation is also bad for supporting the flow of blood and oxygen in the brain, leading to some fogginess. By getting rid of the inflammation with the EPA, it’s possible to reduce the negative side effects of poor mention health.
You don’t just need to take fish oil supplements. It is possible to get the benefits through natural methods. However, fish oil can be easier to take. Look out for natural fish oil supplements for better health benefits. You only need 1g of combined acids to support the brain health.
Resveratrol Is a Second Option
Many people have started to turn to resveratrol. While it looks like a nasty chemical, it’s a natural antioxidant that you can find in your food. Consider eating more red and purple fruits, including purple plums, berries, red peppers, and tomatoes. You can also find the antioxidant in some red wine. However, you will want to keep the amount to just one glass a day to avoid the damaging side effects of excess alcohol.
Studies show that resveratrol helps to avoid the hippocampus deteriorating. This is the part of the brain that holds memories. There are two hippocampi in the brain and both need support throughout life. By improving the cells within the hippocampi it’s possible to slow down declining functions as you age. You can stave off the aging process to reduce the risks of developing dementia.
Some animal studies have shown positive results in improving brain function. This means the antioxidant can help to repair some of the damage. One study in humans has shown positives for repairing memory issues after taking a small amount of resveratrol supplement for 26 weeks.
It’s currently not clear what all the benefits or potential downsides are with taking the supplements. However, you can get plenty of natural resveratrol in fruits and foods. It’s worth adding more berries and anything red or purple to your diet (natural and healthy) to help support the brain health.
Getting More Natural Fat Called Phosphatidylserine
They say that if you can’t say a word then it’s not good for you. That’s not the case when it comes to brain supplements. One that you’ll want to consider getting is called phosphatidylserine. This is a natural fat compound found in the brain. The compound helps to perverse the health of the brain, like the fatty acid omega-3.
There are currently studies into the benefits of supplements containing phosphatidylserine. Some studies have shown positive results in preventing a decline in the brain due to aging. It’s possible to protect the cells, to reduce the damage to the memory and cognitive functions. Other studies have also shown improvement in thinking skills and concentration.
Like other studies, there needs to be further research on phosphatidylserine supplements. There is little known about any side effects. However, it’s another one of those that you can get naturally and promote your body to develop it naturally.
Improve the Creation of Acetyl-L-Carnitine in the Brain
Like others we’ve already looked at, acetyl-L-carnitine is a compound that can be naturally created in the body. The supplements will help with the development of the product to help support the brain health.
This is specifically an amino acid, which is a type of protein. It helps to keep the metabolism working effectively, making sure the energy production is up to standard. When the metabolism continues to work, the blood flow and oxygen creation and production are supported. The brain health is therefore supported, helping to reduce the chances of developing memory loss and dementia.
Studies have so far been positive about acetyl-L-carnitine. It’s shown support for the memory, improving the learning capacity and improving the function of the brain health. Some studies have also shown positives for those with mild Alzheimer’s or dementia. So far there are no studies in showing positives in those who haven’t started to see a decline in their brain function because of their age or damage.
Consider Citicoline for a Natural Brain Protector
One naturally occurring compound in the body that you likely haven’t heard of is called citicoline. This is found in all cells within the body, making it an especially powerful supplement for the brain. It’s needed to help support the brain cell’s membranes, supporting the connections throughout the brain. With good membranes and connections, it’s easier to improve the blood flow and plasticity. The latter is important to help the brain grown and develop throughout its lifespan. On top of improving the membranes, citicoline will also help to reduce inflammation and oxidative stress damage.
You can also increase the amount of dopamine in the brain. This is essential to help reduce depression and anxiety. It’s possible to reduce the risk of dementia and other conditions by protecting the neurotransmitters.
Now, European doctors have started prescribing citicoline for those with serious neurological disorders. You can get it as an over the counter supplement, but you will want to make sure it is made naturally for the best results. You may be surprised to hear that antihistamines, antibiotics, and antispasmodic medication will also include it, due to the way they help to support the brain.
If you have certain conditions or diseases, you’ll want to avoid citicoline. Your doctor will discuss this with you. Some patients also notice blood pressure changes, vision problems, insomnia, and some headaches and other pain. Your body can develop a resistance to the medication, which can mean increasing the amount of supplement you take over time.
Get More Curcumin in Your Diet
Curcumin is gold dust in the brain. Not only has it proven to be one of the best ways to keep your cells healthy, but it has also shown positive results for treating depression. In fact, studies show that curcumin is just as effective as Prozac, the most popular antidepressant. The best thing about curcumin is that it’s completely natural. Your body doesn’t develop a resistance to it!
Curcumin helps to increase both the serotonin and dopamine in the brain. Not only are you boosting your mood to fight depression, but you’re going to be more relaxed to keep the stress levels at bay. It’s also an antioxidant to help reduce inflammation in the brain (and the body overall) to keep all the connections healthy and strong.
Some studies show positive results for those with obsessive-compulsive disorder. It doesn’t exactly get rid of the condition but can help to prevent the poor memory and concentration levels due to it.
Adults have proven to gain more energy and reduce the risk of developing Alzheimer’s by adding more curcumin to the diet. It’s very easy to add it to your food, so there’s no actual need for supplements. However, it is possible to get supplements if you want to increase the amount you get. You can get curcumin through turmeric, onions, pepper, garlic, ginger and so much more. These ingredients have shown positives to help fight the disease, as well as protecting the brain health.
Are there any side effects? Unfortunately, there are but this is when the supplements are considered. If you get the curcumin through natural foods, there are very minimal side effects noticed. When taking supplements, diarrhea, and nausea are the most common side effects. These are noticed when taking high doses more than normal, expected ones.
It’s important to watch out for some of the additives in the curcumin or turmeric supplements. Some will use ginkgo or ginseng, which have blood thinning properties. This can lead to some health problems, like poor clotting blood. If you already have blood problems, you will want to reduce the amount of the supplements you take and talk to your doctor first.
Some of the supplements also add piperine to them. This can prevent some medications from working. Again, it’s important to talk to your doctor before adding them.
So, Which Is the Best Brain Supplement?
The best way to protect your brain is through a natural and healthy diet. Add more oily fish, red and purple natural foods, and complete proteins to your diet. This will help you get more of the natural compounds that will help to support the health of your brain.
While citicoline can be good, the side effects can cause some major downsides to those. Insomnia can lead to mental health downsides, which could overrule the benefits. Then you have other potential health risks that will outweigh the good the supplement is doing. There’s really no need to add it to your diet unless your doctor recommends it and gives you a prescription.
The amino acid acetyl-L-carnitine has shown some good results in those with mild age-related brain problems. If you are currently suffering from dementia or other brain problems, you may find that adding more of the supplement to your diet is good for you. However, there are no positive results in those without brain or memory problems. There’s no point adding a supplement to your diet for the sake of it.
The most beneficial brain supplement so far has been fish oil. It’s something that you can easily add to your diet naturally. You can add more oily fish to your meals or you can opt for natural fish oil capsules. There are currently minimal negative side effects linked to taking fish oils, while plenty of health benefits. You’re not just benefiting your memory health, but your joint and heart health. The anti-inflammatory benefits occur throughout your whole body, supporting the overall health.
To get more resveratrol and curcumin, it is best if you eat food that are rich in these substances. They are great for getting a naturally sweet snack and for adding more flavor to your meals. You’ll be surprised at the way you will feel better overall by adding these foods to your diet. The fiber in the natural foods will help to avoid some of the uncomfortable side effects.
It’s time to add more brain-boosting supplements to your diet. If you’re not going to get everything naturally, opt for fish oil as your number one choice.