Did you know that 30% of your daily nutritional intake is what feeds your brain?
Of course there are certain vitamins and minerals that help your brain function more accurately and powerfully.
These would be:
- Essential fatty acids; Which promote cellular function. These fats help protect the brain against inflammation and high cholesterol. That’s what makes these fatty acids good vitamins for memory improvement. You can either take a Omega supplement or eat foods with Good sources of Omega-3 fatty acids include cold-water fish such as salmon, herring, tuna, halibut, and mackerel; walnuts; and flaxseed/flaxseed oil.
- Vitamin B; Which is for the central nervous system. (critical!!!) The most important B vitamins you need for memory are B6, B12, and Folic Acid which is B9. Increase the B vitamins in your diet by taking supplements and by eating healthy, natural foods such as spinach and other dark, leafy greens; Broccoli, asparagus, strawberries, melons, black beans, leeks, and other legumes, citrus fruits such as oranges and grapefruit, and soybeans.
- Antioxidants; I would suggest to supplement with antioxidant vitamins daily. If you rather consume them naturally, these vitamins can be found in foods such as blueberries, strawberries, and other berries; sweet potatoes; red tomatoes, spinach, broccoli, green tea and other types of tea, nuts and seeds, and citrus fruits such as oranges and grapefruits.
The list below are also amazing for the brain function but are not necessarily present in the foods we eat.
- Acetyl L-Carnitine; Known for its ability to cross the blood-brain barrier, this amino acid helps with energy production necessary for optimal brain function. Bodybuilders like it too, as it can help muscles grow stronger during exercise.
- Alpha GPC; The long name for this supplement is Alpha Glycerophospocholine. Alpha GPC is a form of choline that boosts basic life processes including growth and revitalization. Clinical studies have shown that Alpha GPC supports increased attention span, mental focus, recall, and other brain functions.
- ATP (Adenosine Triphosphate); ATP is the molecule the body needs to create energy. Increased physiological energy can help with concentration and mental focus.
- Bacopa Monnieri; This Asian herb has been used by for centuries by Ayurvedic doctors in India as one of the natural vitamins for memory improvement and concentration. Modern studies support this, showing that the bacosides, the natural phytonutrients in this herb, support brain transmitters during memorization.
- Carnosine; This is a general-purpose supplement that helps protect cells and tissues against negative effects of aging. As a broad-spectrum anti-oxidant, Carnosine defends against age-related decline of mental and immune function.
- Citicoline; This supplement is a type of B vitamin that has been refined to produce targeted action for phospholipid creation. As phospholipids make up brain cell membranes, this supplement helps enhance production of vital neurotransmitters. Several studies have shown that Citicoline improves memory and verbal learning.
- CoQ10 (in Ubiquinol); Coenzyme Q10 is a chemical found naturally in the body that contributes to the production of ATP, the body’s main source of energy. CoQ10 supplements help insure maximum physical energy which can help with concentration and memory.
- DMAE; 2-Dimethylaminoethanol, or DMAE, is believed to help with mental energy, alertness, and concentration. This is another compound able to cross the blood-brain barrier to reach brain cells.
- Ginko Biloba;This herb has been shown to improve blood flow to your organs including your brain. However, research has not shown that Gingko actually improves memory, as the National Institutes of Health (NIH) concluded recently. While Ginkgo isn’t a miracle worker, improving blood flow to the brain is probably helpful. It may mean that oxygen and nutrients are delivered to your brain cells more efficiently.
- Huperzine A.This supplement is an extract of the Chinese moss Huperzia serrata. Some studies indicate that Hyperzine A enhances learning and memory by helping the action of neurotransmitters in the brain. Indicated to fight mild age-related memory loss or as a short-term boost such as when preparing for an exam.
- L-Glutamine; This supplement passes through the blood-brain barrier to the brain, where it is converted into glutamic acid, and essential brain transmitter. Recommended for concentration and to keep your brain sharp. Also popular with bodybuilders as L-Glutamine is the most abundant amino acid in muscle.
- Lecithin; (See Phosphatidyl Choline below.)
- Lion’s Mane Mushroom; Used for centuries in China and Japan to enhance mental performance, this herb has been shown to contain erinacines which may assist nerve and brain cell growth.
- NADH; Reduced B-nicotinamide adenine dinucleotide, or NADH, is a form of Vitamin B3 that boosts energy in cells throughout the body. It also helps with production of the neurotransmitters dopamine and norepinephrine in the brain.
- Phosphatidyl Choline (from Lecithin); This supplement is an important nutrient for brain and liver function. It is often obtained through supplementation with Lecithin, which is a source of phosphatidylcholine.
- Phosphatidyl Serine; One of the more popular brain-improvement supplements, phosphatidyl serine (PS) is a major component of the outer membrane of brain cells. As we age, production of PS in the body declines. Studies prove that PS helps reverse age-related memory problems and mood changes.
- Vinpocetine; An extract of the periwinkle plant, this compound is a herbal aid for improving memory and concentration. It acts as a vasodilator which increases blood flow specifically in the part of the brain used for memory storage.
Look at your local health food stores for supplements that will work for you. I’m not sure on the doses that are recommend or what your body can absorb. The information presented is from what I have read, gathered and researched. Good luck and brain on!