Supplements for Brain Function and Memory
Many dietary supplements advertise themselves as beneficial for brain function, memory, and cognitive performance.
Science is often uncertain about the efficacy of these supplements, and there are even reports that some may cause harm.
Talking to a healthcare professional before starting any new supplement regimen is always a good idea.
Some of the most commonly marketed brain function supplements include:
B vitamins
These are a group of water-soluble vitamins that are essential for many bodily functions, including brain function.
Vitamin B12, in particular, plays a crucial role in forming red blood cells and maintaining the nervous system, including the brain.
The deficiency of certain B vitamins, such as vitamin B12, may increase the risk of cognitive decline and dementia, according to some studies.
However, the evidence for the effectiveness of B vitamin supplements in improving cognitive function in healthy individuals varies.
A 2016 systematic review and meta-analysis of 10 randomized controlled trials found that B vitamin supplementation did not improve cognitive function in healthy older adults.
However, some studies have suggested that B vitamin supplementation may benefit individuals with mild cognitive impairment or those deficient in certain B vitamins.
It is important to note that B vitamin supplements can interact with certain medications and may cause side effects such as nausea, diarrhea, and skin rash in some individuals.
Ginkgo biloba
A herbal supplement known as ginkgo biloba is often touted for its cognitive and memory-boosting effects.
However, the evidence for its effectiveness could be more consistent, and it may interact with certain medications.
Ashwagandha
Traditionally, Ashwagandha is used to promote overall health and longevity in Ayurvedic medicine.
It sometimes appears as a dietary supplement for its potential benefits for brain function and mental health.
While there is limited research on the effects of ashwagandha, specifically on brain function, some studies have suggested that it may benefit cognitive performance and anxiety levels.
For example, a 2017 study published in the Journal of Dietary Supplements found that ashwagandha supplementation improved cognitive performance.
It also improves reaction time in healthy adults compared to a placebo.
Another study published in the Journal of Ayurveda and Integrative Medicine found that ashwagandha extracts reduced symptoms of anxiety and depression in individuals with moderate to severe anxiety.
However, there is a need of more research to fully understand the effects of ashwagandha on brain function and mental health.
DMAE (Dimethylaminoethanol)
It is not a food product but rather a chemical compound that occurs naturally in the body and is often used as a dietary supplement.
Brains contain small amounts of DMAE, which shows antioxidant properties and promotes acetylcholine / choline production.
This neurotransmitter plays a role in learning and memory. Also a potential treatment for cognitive impairment, memory loss, and attention deficit hyperactivity disorder (ADHD).
It served effectively in anti-aging products and supplements for its supposed ability to improve skin firmness. It has said to also reduce the appearance of wrinkles.
However, the evidence for the effectiveness of DMAE in these areas needs to be more extensive and consistent.
There are concerns about its safety and potential side effects.
Some studies have suggested that when applied topically, DMAE may cause skin irritation or allergic reactions.
Evidence shows that it may negatively affect certain individuals’ heart and blood pressure.
What Is Choline
Choline is an essential nutrient that is important for many functions in the body.
It is a water-soluble vitamin-like substance that is similar to the B vitamins.
Choline is important for the proper functioning of the brain and nervous system. You can consider it in many other processes in the body, including metabolism, DNA synthesis, and cell membrane function.
Choline is present in various foods, including eggs, liver, meat, fish, nuts, and vegetables.
The body can also synthesize it, but the amount produced may not meet the body’s needs, which is why it is considered an essential nutrient.
Choline has been studied for its potential benefits in improving cognitive function, reducing inflammation, and preventing liver disease.
Pregnant women need to consume adequate amounts of choline, as it plays a crucial role in fetal brain development.
Fish Oil Omega 3
Omega-3 fatty acids are essential fatty acids that play an important role in brain function and development.
The two main omega-3 fatty acids in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Both EPA and DHA have anti-inflammatory properties and benefit brain health.
Several studies have suggested that omega-3 fish oil supplements can improve memory and cognitive function, particularly in older adults.
Always consult with your doctor and health care practitioner before taking these supplements.
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