Supplements for brain health sometimes contain components that have some connection to brain health. However, much of the evidence comes from studies on nutrition and food rather than supplements. Food contains more than 25,000 bioactive compounds that collaborate to safeguard your body, including your brain and the functions that affect it. Therefore taking just one or two of those chemicals or vitamins won’t be a panacea. Let’s look at the connection between popular substances in brain boosters and brain health.
Fatty acids omega-3
Omega 3s are some of the best supplements for memory. Healthy fats of the omega-3 variety are crucial for many bodily processes. They are present in fatty fish, shellfish, and plant sources, including flaxseed and walnuts. These fatty acids are connected with a lower risk of dementia, Alzheimer’s disease, and cognitive decline because they reduce inflammation in the body and the brain. However, there is little evidence to conclude that a supplement offers the same advantages as omega-3 fatty acids in diets. The recommended daily dose is between 1.1 and 1.6 grams of omega-3 fatty acids.
B vitamins
The eight B vitamins are crucial for maintaining healthy brain function. According to research, the vitamin B complex is essential for promoting normal brain function and may guard against memory loss, cognitive deterioration, and neurodegenerative illnesses. Particular vitamins B6, B9 (folate), and B12 are required to metabolize homocysteine, a chemical produced during methionine metabolism.
High blood homocysteine levels raise the risk of neurodegeneration and cognitive decline because they can lead to oxidative stress and DNA damage. The majority of people can get all the B vitamins they need by eating a healthy, balanced diet. A supplement might be necessary for older persons, vegans, and people with specific medical disorders to meet their needs.
Vitamin E
Antioxidant vitamin E shields your cells from oxidative stress. A daily vitamin E supplement may reduce the decline rate in patients with dementia.
Additionally, there is some proof that those who consume a diet high in vitamin E may have a lower risk of dementia. However, it’s unclear if supplements would offer the same advantage.
Additionally, consuming too much vitamin E may be dangerous. High doses of vitamin E supplements are associated with an increased risk of death. A vitamin E-rich diet, which includes nuts, seeds, dark green leafy vegetables, and vegetable oils like sunflower and maize oil, is better than taking supplements.
Magnesium
Although magnesium plays several vital physiological roles, research on how it affects the brain and cognition is still in its early stages. Magnesium supports appropriate neural function by preventing the deterioration of brain and nervous system cells. Numerous studies indicate a link between insufficient magnesium intake and an increased risk of dementia and cognitive decline.
Caffeine
Research on caffeine supports what coffee drinkers worldwide already know: caffeine enhances cognitive function. According to a 2016 review of the available evidence published in the journal Practical Neurology, caffeine can boost alertness and feelings of well-being, improve focus and mood, and lessen the symptoms of depression. As a result, it lowers even the risk of cognitive decline and Alzheimer’s disease.