Supplements alongside a healthy diet can benefit your whole body including improving your brain health. What we eat and how active we are, can have a huge effect on how focused we are and how productive we are through the work week. Make sure you’re eating a good mix of protein, complex carbohydrates, fibre and healthy fats and are drinking up to two litres of fresh water a day. The right supplements can give the added support needed to help; boost your memory, improve creativity and increase cognitive function and alertness.
Collagen
Collagen contains two important amino acids – proline and glycine which help to replenish beneficial bacteria in the gut, heal the lining of the gastrointestinal tract and in-turn help to boost brain power. Glycine may also help to improve sleep patterns, allowing you to de-fog and focus. Collagen can be consumed in; bone broth, wild salmon, leafy greens, eggs and can be ingested in the form of a collagen supplement.
Fish Oils
Being high in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), fish oil supplements are a rich source of omega 3 fatty acids. Among many beneficial health benefits, these fatty acids have been shown to have a positive impact on brain function. People taking DHA supplements have been studied and shown to have better reaction times and improved thinking skills over people not ingesting DHA.
Ginkgo Biloba
Derived from the Ginko Biloba tree, this herbal supplement is claimed to improve focus and memory by delivering more blood flow to the brain. A handful of studies have found this supplement to help minimise the decline in brain function in older adults.
Creatine
Found naturally throughout the body in muscles and the brain, creatine helps to metabolise energy. It can be found in some foods like fish, meat and eggs. If you’re a vegetarian, creatine is a great supplement to take as it may improve memory and thinking skills. A previous study with vegetarians, giving them regular creatine supplements over a period of time, showed a 25-50% increase in memory and intelligence performance.
Acetyl-L-Carnitine
Playing an important role in metabolism and energy production, this amino acid occurs naturally in your body. Supplementing with extra acetyl-l-carntine may help to improve your memory, keep you more alert and slow down memory loss as you age. Studies have also shown it may improve brain function in mild sufferers of dementia and Alzheimer’s.
Resveratrol
A natural antioxidant, resveratrol is found in the skin of purple fruits, red wine, chocolate and peanuts. It is thought that supplementation, could help to slow the deterioration of the hippocampus which is a part of the brain we use for memory. One small study comprised of a group of older adults given 200mg of resveratrol a day for 26 weeks, showed improvements in their memory.