The
brain health is equally or more
important than physical / bodily health. On it depends the whole system that
allows us to feel, act, and move and, above all, think.
With
the passage of time the brain (like the whole body) begins to age and lose
faculties, however we can make their wear is not as pronounced as we expect.
To
enhance your brain health there are supplements called "nootropics",
which are nothing more than natural
supplements that enhance your cognitive ability, memory, motivation,
creativity, among others.
Discover
these 7 supplements that will improve
your brain function.
Supplements guide to improve
brain function
1. Fish oils
Surely
you have heard that fish oil provides different benefits to the human body,
mainly for the heart and the brain. This supplement is a rich source of
docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA), both being two
types of Omega-3 fatty acids .
DHA
is of paramount importance in terms of maintenance and functional structure of
the brain. In fact, it represents approximately 25% of the total fat, and 90%
of the omega-3 fat found in brain cells. As for the omega-3 fatty acid EPA, it
contains anti-inflammatory effects that can protect the brain against damage
and aging.
The
use of DHA supplements has been
related to improvements in brain function such as memory, thinking skills and
cognitive ability.
Unlike
DHA, EPA is not always linked to enhanced brain function. Despite this, e has
been associated with the improvement of mood in people suffering from
depression.
It
has been proven that fish oil
contributes to reduce the deterioration of brain function associated with
aging.
In
general, the best way to obtain these fatty acids is to consume fatty fish at
least twice a week; However, if you do not like fish, you can take supplements
based on omega-3 ; You will get the same benefits!
Supplements
to boost brain health
2. Resveratrol
This
supplement is obtained naturally from the skin of red and purple fruits (such
as strawberries, grapes and blueberries); although it can also be found in red
wine, chocolate and peanuts. It constitutes an antioxidant, called by many as
"the source of eternal youth", since they consider it as a shield to
the brain of premature aging.
The
consumption of resveratrol has been
associated with the improvement of brain
functions, especially the prevention against deterioration of the
hippocampus, part of the brain that fulfills memory functions.
Although
at present there are not enough studies that can confirm the effects of resveratrol on the brain,
there have been studies in animals that show positive effects on memory and
cognitive ability. Cortexi Pillshelps to improve hearing
health, offer clarity of thought, increase memory and focus, and support
a positive mood without causing any side effects.
However,
in a study of a small group of healthy older adults it was found that 200 mg of
resveratrol per day for 26 weeks improves memory. Nor is it superfluous to
include red and purple fruits in your meals to provide your brain with
antioxidants that shield it from aging.
3. Caffeine
Who
has not ever had a cup of coffee or green tea? Caffeine is a natural supplement
and one of the most consumed (at least in Western culture), because in addition
to its energizing properties, it is an accompaniment to our diet through
coffee, some types of tea and dark chocolate.
Caffeine
stimulates the Central Nervous System, making it less tired; In addition,
studies have confirmed that caffeine consumption
contributes to mental energy, better reaction times and a general
improvement in cognitive capacity, memory and brain function.
For
most people, consuming two doses of 200-400 mg per day is enough to feel the
effects of caffeine. However, caffeine has been associated with side effects
such as anxiety, nausea, difficulty sleeping and, in some cases, can create
addiction.
Benefits
of caffeine for the brain
4. Phosphatidylserine
Phosphatidylserine
is a type of fat compound found in the brain called a phospholipid. Studies
have shown that the use of phosphatidylserine
supplements helps good brain health.
Consuming
100 mg of phosphatidylserine three times a day can generate highly positive
changes in memory and brain function in general. It could even help fight brain
aging; nevertheless, it is necessary to carry out larger studies of its effects
on brain function in order to fully understand its scope.
The
best supplements for the brain
5. Acetyl-L-Carnitine
It
is an amino acid that occurs naturally in the body, which plays a key role in
metabolism, mainly in regards to energy production.
Taking
supplements based on acetyl-L-Carnitine
can help to improve creativity, feel more active and delay memory loss.
Some studies in animals have concluded that the consumption of this supplement
increases the learning capacity, while, on the other hand, they prevent a
decline in brain functions during aging.
In
research conducted on humans with deficiencies in brain function it was shown
that this supplement can be a useful complement to curb such deficiencies. On
the other hand, it can also improve the
brain function of people with Alzheimer's or dementia.
In
spite of all this, there is no study that proves the effects of
acetyl-L-Carnitine on healthy people who do not have any type of decrease in
their brain function.
The
best nootropic supplements
6. Ginkgo Biloba
Natural
supplement from plants with the same name. It is cataloged as a natural
vasodilator that also improves the circulation of blood in the brain,
contributing mainly to concentration and memory.
The
results of the investigations to determine an exact conclusion of the effects
of ginkgo biloba have been inconsistent, but what is certain is that this
supplement contributes to reduce the
decline of the brain by aging and helps improve memory and thinking skills.
Efficient
supplements for brain health
7. Creatine
The
creatine also has other functions besides we usually hear (muscle recovery),
and that this natural substance plays a key role in metabolism.
This
substance is found naturally in the body, mostly in the muscles, while another
small part is in the brain.
Different
studies have shown that supplements with creatine can contribute to an increase in the capacity of thought and
memory in vegetarians; however, it does not produce the same effects in
those who consume meat, because they already receive enough creatine in their
diet.
