Brain Supplements

Vitamin A

The bioactive form of vitamin A, retinoid acid, is necessary for brain health, neural signaling, and neural plasticity. Research has found that vitamin A supplementation improves learning and memory and improves age-related cognitive decline. (1)

B Vitamins

Each of the B vitamins plays an important role in protecting and supporting healthy brain function.

Thiamine (B1) has been proven to improve cognitive function while riboflavin (B2) deficiencies result in impaired tryptophan metabolism (the precursor to serotonin) and brain dysfunction.

Niacin (B3) deficiency results in memory loss, brain fog, confusion, fatigue, and mood dysregulation. Niacin has been shown to undo brain cell damage and can offer protection against age-related cognitive decline.

Deficiency of B5 (pantothenic acid) causes neurodegeneration and cognitive decline. It is the precursor to the neurotransmitter acetylcholine that maintains the health of myelin.

B6 is critical for the body’s ability to create neurotransmitters important for cognitive function and regulating emotions. It also lowers homocysteine levels which reduces the risk of stroke and brain atrophy. Research has found supplementing with B6 can significantly reduce cerebral atrophy as a result of lower homocysteine levels.

Inositol (B8) balances neurotransmitter levels in the brain needed for cognitive function and mood regulation.

Deficiency of folate or folic acid (B9) is associated with impaired cognitive function and increased risk of dementia and mental impairment. Research has shown folic acid supplementation significantly improves    brain function, verbal skills, and reduced homocysteine levels.

B12 (cobalamin) is essential for cognitive health. B12 deficiency results in impaired neurotransmitter levels, dysregulated mood, impaired cognitive function, memory loss, and brain atrophy. Vitamin B12 supplementation has been shown to improve symptoms of depression, slow cognitive decline, and improve memory and concentration.

(2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17)

L-Theanine

L-theanine is an amino acid usually found in green and black tea. Research has shown it can reduce stress and anxiety, improve sleep, and increase focus and alertness. (12, 13, 14)

5HTP

5HTP is an amino acid the body uses to make serotonin, an important neurotransmitter. Low serotonin is associated with a host of psychological issues including mood disorders, brain fog, and poor memory. Supplementing with 5HTP has been shown to reduce such symptoms of low serotonin. (15)

Lion’s Mane Mushroom

Lion’s mane mushrooms are well-known for their culinary and medicinal uses in many Asian countries. Research has shown that lion’s mane contains compounds that stimulate brain cell growth, protect against degenerative brain disease, reduce memory loss, and significantly improve mental functioning. (16, 17)

Magnesium Malate

Every cell in the human body needs magnesium to function and is one of the most plentiful minerals found in the body. Research has shown magnesium is crucial to healthy brain function and mood regulation. It is necessary to proper nerve function, reduces inflammation, and improves insulin sensitivity which improves the body’s use of glucose, the brain’s primary fuel. (18, 19, 20)

Molybdenum

Acetaldehyde is a neurotoxic carcinogen. Candida and mold illness are pervasive problems in today’s world. In addition to excessive alcohol consumption, these yeasts and fungi acetaldehyde in the body induce brain fog and make it difficult to think. Molybdenum is instrumental in supporting the body’s breakdown and elimination of this toxin to help restore mental clarity. (21)

N-Acetyl Carnitine

Research the acetyl form of carnitine has a positive effect on brain health. It can slow age-related cognitive decline and improve brain function, including memory, logic, and language. (9, 10)

Omega-3 DHA and EPA

DHA and EPA are important for many aspects of health, especially brain health. DHA makes up approximately 25% of the fat found in the brain and helps maintain brain function and tissue structure. DHA supplementation has been found to improve cognitive skills, memory, and reaction time. EPA has powerful anti-inflammatory effects that can help protect the brain against damage and has been shown to improve mood. (1, 2, 3, 4)

Phosphatidylserine

Phosphatidylserine, also known as PS, is a phospholipid found in high concentrations in the brain and has been found to promote brain health. Studies have shown supplementation with PS to reduce age-related cognitive decline and improve cognitive and memory skills. (5, 6, 7)

Potassium Citrate

Balanced levels of potassium is necessary for the proper functioning of the nervous system. Where the body uses magnesium to move nerve impulses into cells, it uses potassium to move nerve signals out of cells so they can get to the next nerve. Research has also found optimal levels of potassium to protect against the risk of stroke and resulting brain damage (8, 9)

Pterostilbene

Pterostilbene is a highly bioavailable derivative of resveratrol and a potent antioxidant and anti-inflammatory with strong neuromodulating effects. Research has shown pterostilbene to improve cognitive function and reduce oxidative stress and damage in the brain. (8)

Rhodiola Rosea

Rhodiola is a popular herb used in Traditional Chinese Medicine (TCM) for healthy brain function. It has been shown to reduce fatigue, improve energy and brain function. (11, 12)

Phosphatidylcholine

Phosphatidylcholine, also known as PC, is another phospholipid traditionally associated with brain health. It can increase acetylcholine, a neurotransmitter, and a deficiency of PC is directly linked to age-related cognitive decline. (13)

Passionflower

Passionflower has been a staple of Native American traditional medicine for centuries. Research has shown that passionflower increases GABA, a neurotransmitter that modulates neural impulses in the brain. It has also shown to improve sleep and reduce symptoms of anxiety. (13, 14, 15)

Ginseng

Another popular TCM herb, ginseng has been used to improve health, especially brain health, for centuries. Studies show it is a potent anti-inflammatory and effective guard against oxidative damage, both of which are detrimental to brain health. As a result, the compounds found in ginseng offer important neuroprotective effects. Other studies have found it also effective at improving mental performance, fatigue, calmness, and math skills. (16, 17, 18, 19, 20)

Lemon Balm

Lemon balm, a common and pleasant-smelling herb, is good for more than just repelling mosquitos. It is known to boost levels of acetylcholine in the brain and research has found it improves cognitive function, memory, math skills, and concentration. (21)

Chromium

Chromium is an important trace mineral necessary for optimal health and cognitive function. Insulin resistance plays a role in cognitive decline. Research has found chromium supplementation to improve memory and mood by improving the body’s ability to use glucose. (22)

Zinc Citrate

Zinc is the second most abundant metal in the body and is found in high concentrations in the brain. It provides important antioxidant activity and is critical for proper neural activity and synaptic function. A lack of zinc has been linked to cognitive decline, neurological disorders, and mood disorders in the scientific literature as a result. (23, 24, 25)

Glutathione

Glutathione is the body’s master antioxidant and is crucial for protecting the brain from oxidative damage. The brain consumes approximately 20% of the body’s oxygen and, as a result, has the highest generation rate of reactive oxygen species (free radicals). Optimal glutathione levels keep these levels in check, reduce inflammation, and support healthy cognitive function. Glutathione deficiency is connected to neurological degeneration and disease. (26, 27)

N-Acetyl-Cysteine (NAC)

NAC is essential for your body to produce optimal glutathione in the body. Without NAC, there is no glutathione. It also regulates the amount of one of the most important neurotransmitters in the brain – glutamate. Glutamate is responsible for learning, behavior, and memory, among other functions. Excess levels of glutamate combined with deficient glutathione levels results in brain damage. Research has shown NAC is effective at improving memory, slowing cognitive decline, and improves dopamine levels. (28, 29)

CoQ10

CoQ10 helps produce energy in the cells through mitochondrial activation and acts as an antioxidant protecting cells from oxidative damage. Mitochondrial activity decreases with age and leads to brain cell death. The brain is also very sensitive to oxidative damage due to its high oxygen use and fat content. CoQ10 reduces both of these thereby slowing cognitive decline and memory loss. (30)

Nicotinamide Riboside

The body converts nicotinamide riboside into nicotinamide adenine dinucleotide (NAD+). NAD+ is important for energy production, repairing damaged cells, and regulating the circadian rhythm. NAD+ decreases with age and is linked to cognitive decline. Nicotinamide riboside increases NAD+ levels fast which research has shown improves memory functions and improves cognitive function. (31)