Introduction
There are plenty of supplements that promise everything- from improving vitality to making you look youthful. It is however a basic concept that eating well and drinking lots of water will help way more than popping just these supplements alone. The brain needs a lot of good quality nutrition and energy to perform at its peak. Since these cells work always - even during sleep, they produce a lot of metabolic waste and other byproducts which can be damaging in some aspects. These cells are particularly more susceptible to oxidative damage. So, nutrients or compounds that can decrease the rate of oxidative damage and improve circulation to the blood are the best ones for your consideration.
What Supplements Help Maintain Brain Health As You Age
With a greater incidence in the occurrence of chronic illnesses like diabetes, hypertension, neurodegenerative disease and poor lifestyle choices, circulation to the brain gets affected- which means that the brain won’t get as many nutrients as needed. So, one approach that scientists are researching on extensively is how to improve circulation and also provide enough nutrition, so both goals are achieved in one go. The main issue with drugs and supplements is that they need to cross the blood brain barrier- a thick layer of cells and vasculature that function like the gatekeepers of the brain. They allow only certain small sized molecules to enter and exit the brain. This is also why it is important to choose the right kinds of supplements, as all molecules cannot gain entry into the brain. That said, the ones that do work well have been covered below-
- Vitamins D, C and E- They show potent antioxidant activity. Studies have shown that people with depression, dementia etc. have low levels of Vitamin D, though the clear link between these 2 factors has still not been established yet. Vitamins C and E help reduce oxidative damage to cells in the brain.
- The B group of vitamins is also very essential for good cellular function and red blood cell health. Good quality blood cells means they have the capacity to bind to oxygen and nutrients better, which is how the brain will get the resources to work well. Choline especially, which is Vitamin B4 is good for blood circulation and improves cognition and memory, according to few studies.
- Zinc is an important mineral, like selenium and magnesium for brain health. But research is a little fragmented- supplementing with zinc helps improve spatial memory, attention span and thinking in kids, but not as much in adults.
- Apigenin, resveratrol and trimethylglycine (TMG) are supplements that reduce inflammation and promote better cellular function. They also help reduce brain fog related symptoms, helping you perform better at work. They also help promote better sleep quality, reduce stress and help you feel better overall. Trans-resveratrol is the more active form of resveratrol that can enter cells better and work its magic and studies have shown that it is super helpful for menopausal women.
- Omega-3 fatty acids help fight against dementia- and studies have shown that people with Alzheimer’s disease benefit the most with supplementation. You can also get them from your diet, but you need to consume good quality fats like fish, soybeans, edamame and nuts.
These are all natural supplements for brain longevity and mental clarity.
Nootropics are brain friendly compounds that are synthesised chemically, or can be derived from natural sources. The most effective nootropics for brain health and longevity which are well known include caffeine, adderall, ritalin, choline, amino acids like tyrosine and L-theanine and ginseng respectively. They have been used for many decades by health enthusiasts, while some of them are prescription meds.
Conclusion
Nootropics and brain supplements are good for people who want to sleep better, think better and improve their daily quality of life. The dosage of all of thes ec compounds has been studied, but not as extensively. Safe doses have however been ascertained and they are present as easy to consume capsules or gummies. It is always a good idea for you to first try the lowest dosage if possible- just to see how you react to it. Some of them are addictive too, so you may need to stop them and then start taking them again after a break. Nootropics are a sensible choice if you are above your 30s and find that life is hectic and becoming more and more unmanageable. Remember this though- all nootropics are not equal and you need to think long and hard before you start taking them.
FAQs
1. What are the top supplements recommended for enhancing brain health?
Supplements that prevent cell death due to oxidation, or reduce the activation of such pathways, molecules or compounds that are found in the cellular membranes of cells in the brain and vitamins or mineral supplements are good choices. Fish oil, Vitamins B9, B12, B6, zinc, magnesium, choline, serine, resveratrol, TMG and apigenin are all well known supplements in this regard.
2. Are there specific supplements that are particularly effective for older adults?
Older adults need a lot of Vitamin D, A, B group, E and omega-3 fatty acids. These help cells perform better and reduce oxidative damage. Magnesium and creatine are also good for better energy and mood enhancement.
3. How often should I take supplements for brain health?
Most of these supplements have to be taken everyday. You can choose when to take them or talk to your doctor about it.
4. Are there any potential side effects of taking brain health supplements?
Some people may be allergic to the ingredient or active compound in the supplement and develop issues like hives, rapid heart beat, breathing issues and skin rashes, diarrhoea etc. among other conditions. The right dosage also matters.
5. How long does it take to see the effects of brain health supplements?
Doctors will tell you that there is no quick fix with supplements. You need to eat well and take these pills or capsules for at least 3 months, to be able to notice any positive change in your day or routine. It may take longer if you are already deficient in a few of these vitamins or minerals.
