Staying mentally active, being sociable, eating a
Mediterranean diet, and exercising regularly are all important for maintaining
your gray matter in tip-top condition (1). However, everyone wants a healthy
memory, from students cramming for exams to business people wanting to remain
sharp and ahead of their competition to older people who fear the onslaught of
Alzheimer's disease. One way of ensuring that you remain healthy in body and
mind is through taking dietary supplements. Yet, there is a flood of brain
booster formulas hitting the market. Not only can this become overwhelming, but
in many cases, the consumer is duped by inferior products that promise to be
one-size-fits-all solutions for all problems. Therefore, it is important to identify
the nootropics, meaning the substances that could improve your brain power by
enhancing its performance.
1. Bacopa Monnieri
Bacopa monnieri is a herb that is useful in improving learning and in recalling information freely. There are indications that this substance could be used as a memory enhancer (2). It may also improve cognition and reduce anxiety. In addition, Bacopa monnieri acts with dopamine and the serotonergic system to enhance neuron communication. In fact, this substance helps the growth of nerve endings, enhancing the rate at which the nervous system communicates.
Furthermore, this
herb hinders the release of inflammatory cytokines from microglial cells and the enzymes linked to inflammation in the brain (3). Research studies
reflect some evidence that this herb can enhance memory performance (4).
However, it should be noted that Bacopa monnieri is an adaptogen. This implies
that, after taking this substance, motivation for work may be reduced. This
substance should therefore be combined with a stimulant.
Take-Home Note:
Can Bacopa monnieri enhance memory? Studies indicate a
possible link between this herb and memory enhancement in people both young and
old. Nevertheless, this substance could
be a useful contender to add to your daily diet if you seek enhanced
cognitive performance. However, further studies are needed to explore this link between cognitive performance and the use of this supplement.
2. Ginkgo Biloba
Ginkgo biloba comes from the ginkgo tree. This substance is
used to treat high blood pressure, tinnitus, altitude sickness, macular
degeneration, and menopause-related cognitive decline. However, the most
attractive use is associated with the enhancement of memory and reduction of
anxiety. The results from studies show that the improvement is mostly modest,
but there is a measurable change in, for example, dementia cases (5). However,
some studies did not find that the substance made a difference to Alzheimer's patients (6). It should also be remembered that Ginkgo
biloba has side effects, especially in people with blood circulation disorders and those on blood thinners. Side-effects include diarrhea, vomiting,
nausea, dizziness, increased heart rate, and headaches. If there is bleeding,
especially when consuming a spice such as ginger, the substance should be
halted. Pregnant and nursing mothers should not take this supplement.
Take-Home Note:
Ginkgo biloba is an important substance for memory
enhancement. Although clinical studies are lacking or incomplete − more
research is needed. Nonetheless, some studies are indicating clear support
for the use of Ginkgo Biloba for dementia patients. Thus, it could be worth
taking this substance routinely.
3. DMAE (dimethylaminoethanol)
DMAE (dimethylaminoethanol) is produced in the brain but
can also be sourced from sardines and anchovies. This substance has the
function of assisting nerves to communicate with each other. Plus, it is needed by
the neurotransmitter choline to help choline be released into the body, so the
brain can function smoothly.
It also raises acetylcholine levels, a compound involved
with memory. In addition, this substance
acts as an antioxidant, shielding neurons from the harmful effects of
oxidation.
Take-Home Note:
Research is lacking on DMAE, which seems a potential
memory-enhancement substance. More clinical studies must be conducted. The
potential emerging from the pilot studies indicates that it also protects the
brain cells. Consider taking it to enhance your memory.
4. B Group Vitamins
B vitamins aid the production of brain chemicals such as
serotonin, epinephrine, and dopamine. In addition, these vitamins help with the
brain's function and mental sharpness.
- Vitamin B6
Vitamin B6 is found in cauliflower, garlic, tuna, kale, and
cranberries, aiding the exchange of 5-hydroxy-tryptophan to serotonin in the
course of producing dopamine. For optimal health, 10 micrograms are needed
daily. Vitamin B6 aids in the control of the binding of neurotransmitters as they
leap across neuron pathways.
- Vitamin B9
Vitamin B9, also known as folic acid, is an essential
vitamin. It may be sourced from dark green, leafy vegetables, liver, beans, fruit, lentils, and whole-wheat cereals. The daily recommended dosage in
the United States is 400 micrograms. However, the daily diet may not yield
enough of this vitamin, requiring supplementation. Folic acid aids with early
brain development. Therefore pregnant women must supplement their
intake of this vitamin. Vitamin B9 is also used to treat anemia, and it is
needed to metabolize amino acids to allow cell division (7). If there are
low folate levels and high levels of homocysteine, this can lead to a stroke
or heart disease.
- Vitamin B12
Vitamin B12 is mostly found in meat. This can be a problem
for vegans and vegetarians. A lack of this vitamin could lead to memory loss,
low moods, mental slowness, and even nerve damage. It is best to consume 100
micrograms daily. This vitamin helps delay brain aging, and it can
increase total homocysteine levels (8).
Take-Home Note:
The B-group vitamins help with the production of chemicals
in the brain while protecting nerve endings. Even in a healthy balanced diet,
sufficient vitamin B12 is not always consumed. Therefore, it is best to consult
a professional nutritionist to check whether you take the right amount of
B vitamins daily to maintain healthy brain functioning.
5. Vitamin E
Vitamin E can be found in almonds, sunflower oil,
whole-grain flour, and hazelnuts. A deficiency is rare, except for people on a
low-fat diet. More importantly, people with heart problems or on blood thinners
should not exceed 1,000IU daily. Still, vitamin E, which is an antioxidant,
protects the brain by removing free radicals. In fact, research has indicated
that this vitamin can prevent Alzheimer's disease and certainly delay the
progress of this disease. Also, this vitamin can enhance cognitive functioning,
preventing the progression of dementia (9).
Take-Home Note:
The research into the benefits of vitamin E has shown that
it can delay and prevent damage to the brain. You should be able to get your
daily intake from eating healthily. If, however, you are in doubt, ask a
professional nutritionist to assess you.
Are Brain Boosters Sufficient To Enhance Cognitive Function?
Today's diet is generally poor, lacking in key vitamins and
nutrients for correct brain-cell functioning. A lack of these key nutrients and
vitamins can lead to health problems and diseases such as Alzheimer's and
dementia. Apart from this, most people wish to preserve or enhance intellectual
functioning. Using a supplement designed to provide protection
against free radicals and decrease any inflammation in the cerebral area is
important, not just for enhanced memory but also for long-term health.
Consulting a healthcare professional and doing some simple research should lead
to purchasing the best quality product.
Our Ultimate Take Home Message
The bottom line is that diet impacts health; however, genetics, amongst other factors. Ensuring that the right vitamins and
nutrients are ingested may prevent many problems associated with memory loss
(10). Taking a supplement to prevent or reduce memory loss is a good
precaution.
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