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We present you with a compilation of the Top Brain Health Supplements to improve your mood, memory, learning…
Index
Omega 3
What are they?
Omega-3s are the essential fatty acids that we need to incorporate into our diet, since the body does not synthesise them. It is estimated that omega-3s make up almost 30% of dry brain matter.
DHA (docosahexaenoic acid) is the one that provides the greatest service to our brain:
It interferes strongly with the development and integrity of the brain structure. This has direct consequences on the person’s behaviour and state of mind.
What are its Benefits?
DHA forms 97% of the omega-3s in brain tissue, and its benefits are related to:
- Cognitive and learning development in children
- Correct function of the nervous system
- Lifelong brain activity support for both children and adults
How to Take it
It is recommended to ingest at least about 500mg of DHA daily.
Acetyl L-Carnitine
What is it
By its acronym, ALCAR (Acetyl L-Carnitine), this form of L-carnitine can cross the blood-brain barrier, reaching the cerebral blood supply.
Unlike L-Carnitine, which is more related to weight loss (promoting the transport of fatty acids into the mitochondria and obtaining cellular energy), ALCAR is related to brain activity and the health of the brain, precisely because it is easy to reach this organ.
What are its Benefits?
The main benefit for the health of the brain is the protection mechanism, by cleaning of toxins, and strengthening the neuronal connection. Likewise, it has an antioxidant effect, and making possible to mitigate the cerebral lipofuscin (dark fat accumulation) that are cerebral “pseudo residues”, as a consequence of the lipid peroxidation.
Similarly, ALCAR can prevent the degradation of certain structures in the brain during periods of stress, or in situations of lack of oxygenation, something that will be very popular with patients who have suffered a stroke.
How to Take it
The standard and potentially effective dose would be 1.5-3g per day.
Choline and Inositol
What are they
Both Choline and Inositol are considered members of the vitamin ‘B’ complex. Although due to their characteristics, they could be considered as almost drugs.
The combination of both substances has a synergistic effect on brain health,as both enhance the effect of the other. Furthermore, increasing the intake of inositol also synthesises more choline.
Its cognitive application would come as a consequence of the generation of acetylcholine (neurotransmitter), involved in hormone signalling and synapses (communication between neurons). It also plays a major role in memory formation and storage.
What are its Benefits?
Inositol causes nerve cells to become more sensitive to serotonin, improving all conditions associated with low serotonin levels.
Another major effect on the health of the brain is that every cell in the brain is encapsulated by a cell membrane called phospholipids. Maintaining this membrane in perfect condition directly translates into obtaining and ensuring brain health, providing the correct nerve function.
Choline also influences the secretion of dopamine, another type of neurotransmitter hormone, with implications for the feeling of well-being.
How to Take
It is recommended to start with a 500mg dose of each supplement to assess tolerance and results.
Rhodiola Rosea
What is it
Rhodiola Rosea is an herb that can enhance capacity and vitality at both physical and cognitive levels.
Rhodiola Rosea attempts to palliate the effects of fatigue caused by low-intensity but prolonged activities that lead to what is commonly called “being burned out” and that of course affect the cognitive level and the capacity of sensory response, thus leading to a break in physical performance.
What are its Benefits?
It has an “anti-stress” action helping people who even if they do not do physical activity, but are under the stressful effects of current situations that motivate them, such as work, responsibilities,…
Rhodiola Rosea can become highly serotonergic, i.e. as a precursor of serotonin increase. This is a neurotransmitter that by its nature provides and transmits neural electrical impulses.
How to Take Them
The dose to combat fatigue and stress could be around 200-600mg per day, with higher doses being ineffective.
Ginkgo Biloba
What is it
It is an herbal extract whose main active ingredients, obtained from the leaf, are the flavonoid glucosides and terpene lactones. It has important antioxidant properties and has been used as a natural remedy for various diseases.
The method of action is improving the blood supply of the brain, and therefore, maximising its oxygenation, so that it can operate at full capacity.
Improving concentration and attention in ‘older’ adults: studies show that taking ginkgo leaf extract significantly improves attention span and ability to concentrate in older people with mild to moderate age-related memory loss or thinking problems.
Benefits
Ginkgo Biloba can enhance memory and reduce the risk of developing some form of dementia.
On the other hand, regular use of Ginkgo leaf extract can improve visual short-term memory and speed of mental processing in people suffering from memory loss.
How to Take it
The recommended dose ranges from 120-240mg, in the case of the 50:1 extract.
Phosphatidylserine
What is it
Phosphatidylserine belongs to the group of phospholipids which are part of the structure of the cell membrane.
This type of molecule contains amino acids and fatty acids, and is found in all cells of the body. Phosphatidylserine causes brain cells to metabolise glucose, release neurotransmitters and strengthen neuronal connectionsby increasing the number of nerve receptors on the cell membrane.
The pathologies that phosphatidylserine could solve are related to disorders produced mostly by the current life style.
One of the biggest enemies of our brain is stress, which virtually everyone can suffer from on a daily basis. This condition demands high levels of phosphatidylserine while depleting reserves.
What are its Benefits?
A major reason for incorporating the supplementation of this compound is because of its anti-aging connotations (Anti-aging effect), given that over time, the phosphatidylserine needs of the brain tissue increase, and this may not be sufficient by mere feeding.
It also stimulates the brain for the secretion of dopamine.
Thus, phosphatidylserine would be related to promote improvements with:
- Memory
- Depression
- Learning
- Attention and concentration capacity
- Stress
How to Take it
The daily dose of phosphatidylserine ranges from 100-300mg, being taken at 100mg each.
Tyrosine
What is it
Tyrosine is an amino acid involved in physiological processes related to synthesis of protein structures.
- Epinephrine: or adrenaline. In states of alert, heart rate and breathing are increased, causing greater oxygenation of muscles and brain tissue, which enhances the senses, and improves cognitive ability.
- Norepinephrine: allows us to increase concentration, motivation and maintain a state of alertness. It is related to memory storage and recall, a symptom of not producing enough norepinephrine being feeling somewhat confused, lethargic, or depressed.
- Dopamine: controls the feeling of well-being, and stops regulating the emotional response.
What are its Benefits?
Tyrosine is also capable of destroying certain types of toxins that degrade nerve cells. Tyrosine’s involvement with brain function lies mainly in:
- Concentration and memory
- Alertness
- Mood
- Cortisol regulator
How to Take it
Tyrosine doses range from 500-2000mg per day, taken on an empty stomach, before meals.
Evobrain
What is it
This supplement receives a special mention. Evobrain is a formula specially designed to promote cognitive support and foster intellectual capacities.
Evobrain Formula
Evobrain is made up of 4 important ingredients
- Rhodiola Rosea.
- Bacopa Monnieri.
- Alpha-GPC.
- Choline
Benefits of Evobrain
Evobrain is a potent cholinergic with high bioavailability and will therefore raise concentrations of acetylcholine (ACh) in the brain.
This fact allows to increase the learning capacity, memory, or intellectual performance, among others.
Intelligent Caffeine
What is it
It is a combination of Caffeine and L-Theanine with nootropic properties for cognitive support.
It is a supplement designed to obtain the benefit of both substances.
In the case of theanine, it “cancels out” the nervousness effect of caffeine, which in some people can cause a bad condition or even arrhythmias or lack of control. Therefore, you get a calming effect but at the same time maximum concentration.
What are its Benefits?
Caffeine is the substance that has the peculiarity of raising our “focus” or concentration.
Moreover, in those cognitive tasks where after a continuous period of attention, our fatigue increases, caffeine can mean a decrease in this perception of effort or fatigue.
If you are a student or an opponent, and need to spend several hours mentally performing, this is your supplement!
How to Take it
It is recommended to take 1 capsule, which provides 100mg of caffeine and 250mg of l-theanine, before undertaking a mental task. If you study morning and evening, it is possible to take a second dose.
Melatonin
What is it?
It is a hormone that our body produces naturally, although under certain circumstances this synthesis can be compromised.
It is our internal clock. If it is out of tune, everything else may not “work” the way we want it to. Establishing a sleep-wake pattern is especially important to promote the correct functioning of our organism and, of course, of our central processing unit : the brain.
What are its Benefits?
Although its functionality would not be direct in relation to the brain, we can state that its performance conditions the brain. That is to say, if we do not manage, in our day to day, to favour a correct rest, we will be in detriment ofcognitive capacity.
It is also known as “the sleep hormone”.
Melatonin helps with:
- Falling asleep.
- A quality night’s rest.
- Restore circadian rhythms (ideal for shift workers).
- Recovery from Jet-Lag.
- Antioxidant function (300 times more powerful than glutathione).
How to Take it
It is recommended that you take 1 capsule 30 minutes before going to sleep. Also avoid direct blue light during this period (mobile phone screen, tablet…) for best results.
Huperzine A
What is it
Huperzine A is an alkaloid extracted from the plant Huperzine Serrata, capable of increasing cholinergic transmission, and therefore, cognitive performance
While choline (in its various forms) and other acetylated substances are used as cholinergics, increasing the synthesis of acetylcholine in presynaptic neurons; Huperzine A is used as a cholinergic protecting the synthesised acetylcholine, making its degradation slower.
What are its Benefits?
Acetylcholine, our main brain neurotransmitter is tremendously unstable, it degrades very easily and quickly, and that is why we cannot supplement with it.
The enzyme “acetylcholinesterase” is responsible for this degradation. It catalyses the hydrolysis of acetylcholine into choline and acetate, making the substance inactive.
Huperzine A is a powerful reversible acetylcholinesterase inhibitor, reducing its enzymatic activity and allowing a greater amount of acetylcholine to be maintained for longer in the intersynaptic space, thus increasing nerve transmission, which can provide cognitive benefits, and increasing the intensity of muscle contraction.
How to Take It
The recommended doses of Huperzine A are around 50-200mcg per day.
It is not normally sold in isolation, but is marketed as an active ingredient of Huperzine Serrata. Make sure you buy an extract with a standardised amount of the alkaloid, so that you know the exact amount you are consuming and can regulate its dosage to your liking.
Related Entries
- What are Nootropics?.
- What are the effects of Neurotransmitters?.
- Bacopa Monnieri it is a plant that improves cognitive function, Read more....
- Alpha-GPC helps to improve cognitive performance before training. Find out how by clicking here.
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