The 13 Best Foods & Supplements For Brain Health
Our brain is our most important organ. Runners fuel up on carbohydrates, bodybuilders on protein, so why not fuel our brain for greater mental performance too?
We asked our team of experts to come up with their favourite food and supplements for supporting brain health.
See what they recommend below...
Watch recommendations from Christine Bailey, an award winning Nutritional Therapist, Chef, Author and Broadcaster with over 18 years of experience
Superfoods For Brain Health
Superfoods are “nutrient-rich foods considered to be especially beneficial for health and well-being.”
Green Tea (Including EGCG and Theanine)
Green tea is very good for your brain health: it is believed that people who drink green tea one to six days a week have less mental decline than people who do not drink green tea. This is because green tea contains epigallocatechin-3-gallate (EGCG), a powerful antioxidant, and theanine, which is an amino acid with beneficial properties for your brain. This makes green tea good for boosting brain health.
However, unless we consume lots of fruits and vegetables, or drink lots of green tea everyday, we aren’t likely to get enough antioxidants to prevent premature brain ageing. The British Medical Bulletin suggests supplements with concentrated antioxidants might help, particularly ones with matcha green tea. This type of tea has more EGCG than normal green tea, so it will help your brain health more.
Guarana is a plant native to the Amazon. It can have a positive effect on brain health and the central nervous system, and can reduce tiredness or help alertness as a result.
Curcumin is the subject of a recent BBC study with interesting results. Moreover, a groundbreaking clinical study linked curcumin to beneficial effects on brain function, so curcumin may have significant positive effects on brain health.
Amino Acids To Support Brain Health
Amino acids are what proteins are made of, and are thus vital for many biological processes. Consequently, certain amino acids are very useful for helping brain health, as they have specific beneficial effects on the brain.
Acetyl-l-carnitine, sometimes known as ALCAR, functions as an antioxidant for the brain. As a result, it increases your brain health and keeps your mind clear of ‘brain fog’. ALCAR can also boost metabolism in the brain and help brain cells. This in turn increases brain health, boosts alertness and helps cognitive function.
Tyrosine is needed for the development of the neurotransmitter dopamine. Dopamine can help brain health and function. This is because it influences mood, performance, and motivation. As a result, tyrosine is helpful for brain health.
Herbal Ingredients For Your Brain
Herbal ingredients are frequently used to help brain health, as they can have numerous positive effects on the brain.
Panax ginseng is a herbal remedy from China, that is reputed to increase energy, stimulate brain function, and improve brain health.
Ginkgo biloba is an incredibly popular herbal supplement, that is widely used by many people to help their brain health.
Vitamins For Brain Health
Vitamins aren’t the most exciting ways to boost brain health. However, they are vital nutrients, and some are necessary for our brains to function properly.
Increasing your intake of B vitamins is a good way to support brain health. B vitamins help mental clarity, and can aid in alleviating ‘brain fog’. Brain fog's symptoms include forgetfulness, confusion, lack of mental clarity and lack of focus.
Choline isn’t precisely a vitamin, but is “vitamin-like,” according to academic sources. Choline aids brain health as it’s needed for production of acetylcholine. Acetylcholine is an important neurotransmitter, as it helps in regulating mood, intelligence and other cognitive processes.
Brain Health Minerals
By taking certain minerals, it’s also possible to help brain health. This is because some minerals are vital for good cognitive function.
Iron contributes to normal cognitive function and the immune system. As a result, taking iron can help brain health, particularly because many people are deficient in it.
Magnesium helps regular psychological and nervous system function, thus promoting brain health.
Zinc has good properties for general health. Additionally, zinc is now thought to have beneficial effects for brain health. Zinc may play a role in cognitive stability, and might help with memory formation. Zinc also encourages communication between neurons and the hippocampus. This makes zinc great for brain health.
Natural Nootropics For Brain Health
Certain products use some or all of these ingredients, combined together into a ‘nootropic stack’. This a mix of substances that is able to help your brain health and cognition. Well-made ‘stacks’ can help significantly more than an ingredient on its own, as designing a ‘stack’ properly lets its ingredients work in synergy together. The best ‘nootropic stack’ for brain health that contains natural, food-quality ingredients is the natural nootropic BrainZyme.
Brain Health - Conclusion
This article has examined several superfoods, herbal ingredients, amino acids, vitamins and minerals that might be able to boost your brain health. It has also addressed natural nootropics that use these ingredients to support brain health.
Our Favourite Natural Nootropic