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. leanbiome
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
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.
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.
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
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
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
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.