Optimizing The Brain Naturally: Foods & Supplements to Help Improve Brain Health, Memory, and Cognition

The human brain is the single most complex piece of machinery on the planet. All of our thoughts, emotions, ideas, and memories are stored here as well as our unconscious bodily functions; including breathing, digestion, and heart beat.

For this reason, it is wise to keep the brain working optimally. Research is continuing to show that not only our day-to-day experiences and stressors have an impact on brain health, but also the foods we eat and nutrients we consume.

This article will guide you through some of the top foods to improve brain health, as well as some natural supplements to optimize cognition and memory.

The Foods:

Keep in mind that the foods you DO eat are just as important as those you DON’T. Eating an anti-inflammatory diet, consisting of non-processed whole foods is one of the first steps to eating for your brain. Once the diet is under control and made up of real whole foods, here are some helpful additions for optimal brain function.

Fatty Fish:

Because 60% of the brain is made of fat, the brain needs good healthy fats to rebuild connections and maintain optimal health. Fatty fish like wild salmon and sardines are an excellent source of an incredibly important type of fat called Omega-3 fats. Omega-3 Fats make up about half of the fat in the brain and are essential for the brain’s structural integrity and performance.

Blueberries:

Blueberries are rich in a phytonutrient called anthocyanins, which have powerful antioxidant effects. Because oxidative stress plays a major role in aging of the brain, it is wise to eat an abundance of antioxidant-rich foods to keep free radicals at a minimum.

Broccoli:

Broccoli contains an abundance of phytonutrients that act as antioxidants. It also contains a high amount of vitamin K, which is essential for keeping brain cells healthy. Studies have even shown a link between Vitamin K intake and memory in older adults (1).

Turmeric:

Turmeric is a root spice that is commonly found in curry powder. It contains a powerful anti-inflammatory compound called Curcumin, which has been shown to greatly reduce inflammation. Curcumin has also been studies, showing promising results for improving memory (1), reducing depression symptoms (2), and helping the grow new brain cells (3).

Nuts & Seeds:

Nuts and seeds are an excellent source of many minerals that are essential for brain and nervous system function. One important mineral is Zinc. Zinc deficiencies have been linked with neurodegenerative diseases like Alzheimer’s Disease (4). Other important minerals contained in nuts and seeds that can help improve brain health include magnesium, copper, and iron.

Dark Chocolate:

Dark chocolate is a delicious food with some powerful brain optimizing benefits. It contains a group of plant compounds called flavonoids, which act as powerful antioxidants. Flavonoids in chocolate may improve memory while slowing down brain aging (5) (6). Not only this, some studies have also shown that dark chocolate may also increase positivity and mood (7)(surprise, right?).

Eggs:

Eggs contain an abundance of vitamins B6, B12, and folate, which are tied to neurological function and brain health. They also contain an important micronutrient called choline. Choline is a precursor to the neurotransmitter acetylcholine, which is used for brain communication, memory, and mood. High intakes of choline has even been linked to improved memory and brain function (8).

Once the diet is in order, there are some additional steps that can be taken to further improve brain function and memory. Many natural supplements have been shown to further enhance brain power and cognition. Here are some of the best natural supplements for the extra boost to optimize brain power. These supplements may be taken individually or sometimes in combination, but it is important to consult a trained healthcare provider before changing any supplement routine.

The Supplements:

Phosphatidylserine:

Phosphatidylserine is required for healthy myelin, the membrane surrounding brain cells necessary for nerve transmission. Phosphatidylserine is absorbed efficiently in humans, where it travels to the brain and reverse deterioration of nerve cells. It has been shown to support cognitive functions, the formation and consolidation of of memory, information recall, the ability to focus, and the ability to communicate (9).

Ashwagandha:

Ashwagandha has many benefits including blood sugar regulation, stress & anxiety reduction, reduced cortisol, and much more. It acts as an adaptogen, balancing the body's stress response. It has also been traditionally used to boost memory, and recent research supports this. A recent study showed a significant improvement in reaction time and task performance for those taking 500 mg of ashwagandha daily (10)

Ginkgo Biloba

Supplementing 100-250mg of Ginkgo Biloba can be used before performance of a cognitive task to improve brain power. Studies have shown that this herb is effective at improving memory, attention span, processing speed, and general cognition (9,10,11). A 2015 meta-analysis also found that 240mg/day of ginkgo biloba can slow decline in cognition, function, and behavior (12).

Green Tea:

Green tea contains a moderate amount of caffeine, which is a known stimulant that can improve brain power and cognition. Caffeine has been shown to improve mood, reaction time, memory, and more (13). Green tea also contains an important amino acid called L-Theanine. This amino acid is able to cross the blood-brain barrier, increasing the activity of certain neurotransmitters which lead to improved brain function.

Rhodiola Rosea:

A common herb used to treat fatigue, rhodiola rosea also provides some benefits in mental ability by reducing mental fatigue and exhaustion. 400mg/day of rhodiola extract was shown to improve social and work function by reducing stress induced fatigue (7). It was also shown to improve mental work capacity in military cadets after 5 days of rhodiola supplementation (8). Rhodiola Rosea may be suited best for those who feel fatigue or tiredness from the stress of a busy lifestyle.

 Bacopa Monnieri: 

Bacopa Monnieri is a medicinal herb that was commonly used in ayurvedic medicine for the treatment of neurological and behavioral disorder. In 2015, a meta analysis in the journal of ethnophramacology reported that bacopa monnieri could improve cognition and speed of attention (3). The standard dose to achieve cognitive benefits is 300mg/day and was also shown to improve working memory and rapid identification precision in healthy subjects age 18-60 (4).

Omega-3 Fatty Acids (Fish Oil): 

Abundantly found in fish and fish oil, omega-3 fatty acids may also provide some brain benefits which are likely due to their anti-inflammatory effects. Omega-3s have already been shown to improve symptoms of cognitive impairment, reduce risk of neurodegenerative diseases, and decrease symptoms of ADHD in children (16, 17). Recently, compounds found in fish oil (EPA and DHA) have been studied for their ability to improve cognition in rats, and DHA has been shown to improve memory function in older adults with mild memory problems. Adequate omega-3 intake is essential for many important body functions especially brain health. If you are considering supplementing with fish oil it is critical to get a high quality product with the correct dose for your goals (more on this coming soon). 

L-Tyrosine: 

Tyrosine is an amino acid that is involved in the creation of certain neurotransmitters like dopamine and adrenaline. It's brain boosting benefits may be due to the ability of tyrosine supplementation to reduce stress. Dosage of 100--150mg/day of tyrosine has been shown to improve mood, brain function, and working memory in individuals that were placed in high stress situations. (13,14, 15). Like rhodiola, tyrosine may include extra benefit if you often find yourself in high-stress situations. 

Acetyl-L-Carnitine:

Acetyl-L-Carnitine is an amino acid which is known to support nerve function. It has been shown to reverse nerve and brain damage, while combating depression and Alzheimer’s disease (16).

Creatine:

Creatine is most commonly known for it’s affect on muscle mass and athletic performance. It’s main effect comes in the energy-making pathway, helping the body make it’s energy currency called ATP. This is likely the mechanism in which creatine helps improve brain function as well, and studies have shown that 2 weeks of supplementing with creatine can significantly improve memory and recall ability (17).

THE BOTTOM LINE:

In healthy individuals, the diet is the number one factor for brain health. It is important to make sure to be eating a healthy, micronutrient-dense diet when looking to improve cognition and memory. The addition of supplements should come after the diet is taken care of, and may be looked at as an added boost. It is also important to consult a trained healthcare provider if you are currently on any medications or dealing with any disease before beginning any new dietary or supplementation regimen.

IN ADDITION:

Not mentioned in this article was the link between the gastrointestinal system and the brain. To learn more about this important link, known as the gut-brain axis, check out the article here.