Our brains age just as our bodies do. Thankfully, our brain function doesn’t decline as much as our bodies. Supplements can help protect our thinking, learning, and memory.

Omega 3

Although the brain benefits of Omega-3 don’t show up in all studies, many studies support Omega-3 for brain health. The fats in Omega-3 are critical for brain function. Animals with Omega-3 restricted diets show loss of learning ability and reduced memory. Omega-3 has many heart-health benefits, so unless you eat salmon weekly, add an Omega-3 capsules.

B12

Vitamin B12 is essential for brain health. The best sources of B12 are meat and dairy. Up to 40% of the population is low in B12, so it can be a good supplement for the brain.

Vitamin E

Eating a healthy diet with lots of vitamin E seems to protect against cognitive decline. Nuts are a good source of vitamin E.

Saffron

Saffron has been shown to improve memory in some studies. It may also help delay Alzheimer’s. See the article on saffron in this issue for more details.

Alpha-GPC

In Europe, Alpha-GPC is a prescription drug for treating Alzheimer’s, but it’s available as an ordinary supplement in Canada. It’s usually extracted from soybeans or sunflowers. It protects against cognitive decline as well as helps with learning and memory. It works to raise the amount of a chemical in the brain that supports learning (acetylcholine). This compound is depleted with Alzheimer’s. Common Alzheimer’s prescription drugs also work to increase this learning compound. To get the brain benefits, take a dose of 1,200 mg per day, ideally one-third with each meal.

Panax Ginseng

Panax ginseng appears to help with mood and brain function. It has the added side effect of slightly lowering blood sugar for diabetics. The active compound in ginseng comes from the root of the plant. Use Korean Ginseng vs. American or Chinese Ginseng, as it is a bit different.

Ginkgo Biloba

Ginkgo can strengthen short-term memory. Its most significant effect is to stave off some of the memory declines associated with aging. Ginkgo seems to make more blood available to the brain, thereby improving brain function. It has a protective effect on many of the systems that impact memory ability. It also appears to reduce the effects of stress and anxiety. This may be linked to its protective effects, as both stress and anxiety are bad for your health. Research shows that Ginkgo biloba offers cognitive protection as strong as the most common Alzheimer’s drug. To get the brain benefits, take 200 mg of the extract daily. One thing to note is that in very rare cases, if taken together with blood thinners, it may increase the risk of bleeding in the brain.

Blueberries

Blueberries are packed with compounds that protect your cells, including brain cells. They help with learning, memory, and mood, especially in older adults. They aren’t a supplement, but they pack a powerful health punch.

Tea

Both black and green tea have a substance (L-theanine) that focuses the mind and provides a sense of relaxation without making you tired. This is in addition to the caffeine in black tea. Paired with caffeine, it works even better. It also seems to help with a good night’s sleep as it promotes relaxation, but this would mean not getting it from black tea as the caffeine interferes with sleep. This compound, L-theanine, is available as a tablet.

Red Wine

Red wine contains a compound (resveratrol) that may protect against dementia. There is not a lot of research, only some preliminary information. It is also available in capsule form. The downside with red wine is wine has a lot of calories and has other harmful effects. Limit wine to one small glass a day.

Buying Herbs

When buying herbs, don’t always buy the cheapest option. Often there is a difference in quality and potency between herbs that show the same ingredients.

Protect the Noodle

We all want to keep our brains in tip-top shape. We can do this best by first keeping our body fit. Exercise offers the best protection of all. Eat lots of fresh fruits, berries, and vegetables, and limit carbs. Stay connected to your friends and family and challenge your brain.

Brain Supplements

To supplement healthy living, take a multivitamin, 1,200 mg of Omega-3, 200 mg of Ginkgo biloba, and 1,200 mg of Alpha-GPC. A pinch of saffron in your daily tea also helps. You can also add 400 mg of Panax ginseng. You should see improvement after 2 months of taking these. If you take prescription drugs, check with your health care provider about any specific interaction of these supplements with your particular prescriptions.