Best Ingredients For Brain Health That Can Boost Your Brain Function

Overview

The brain is a complex organ that serves as the control center of the nervous system in most animals, including humans.

A healthy brain takes up to 20% of the total oxygen of the entire body yet it is only 2% of the total weight of the body.

Whether asleep or awake, the brain continues to work and therefore apart from oxygen, it also needs other nutrients to work efficiently.

What Are Ingredients For Brain Health?

Everyone needs to take care of their brain's health to ensure that it is working well no matter the age.

Now, to achieve and maintain a healthy brain, proper nutrition is necessary and this means eating foods that contain correct ingredients or components that support brain health.

However, as we age some organs may begin to slow down mostly because the body is unable to absorb the nutrients supplied by ordinary food.

That is where one needs to look for ways to supplement their diet with easily absorbable ingredients to help maintain their brain health.

Key Ingredients to Watch Out For in In a Brain Health Support Supplement

To help achieve and maintain a healthy brain here are some of the ingredients that you should include in your diet.

Vitamin A

This is a pretty popular vitamin in the nutrient world.

Vitamin A, also known as retinol, is a fat-soluble vitamin that plays a vital role in maintaining overall health, including brain function.

It is an essential nutrient but the body cannot produce it on its own, so it must be obtained from dietary sources or supplements.

Rich sources of vitamin A are things like animal products like eggs, milk, and liver, as well as plant-based foods such as carrots, sweet potatoes, and leafy green vegetables.

Vitamin A contributes to brain health in several ways. According to a study published in the IOS Press Open Library by Anaıs Marie et al., it is involved in the process of neurogenesis, which is the formation of new neurons in the brain.

This vitamin is also crucial for the synthesis of important neurotransmitters like dopamine and serotonin.

These help to regulate mood, behavior, and cognitive functions.

Maintaining proper levels of these neurotransmitters is essential for optimal brain performance.

According to a study published in the CNS Neuroscience & Therapeutics study by Carlos Alberto Calderón‐Ospina et al., vitamin A plays a role in the production of myelin, the protective sheath that insulates nerve fibers in the brain and spinal cord.

Adequate myelination ensures efficient neuron communication and information processing in the brain.

L-Glutamine

L-glutamine is a conditionally essential amino acid. This means that the body can produce it on its own, but in some situations, such as during illness, injury, or intense physical stress, the body's demand for it may increase.

Jacek Szymanowski, PN-Certified Nutritionist, Health Coach said, L-glutamine supplementation can help reduce symptoms of brain fog and mental fatigue due to its role in supporting neurotransmitter balance, detoxification process, and energy production. It maintains optimal levels of glutamate and GABA, crucial for optimal cognitive function, memory, and learning. A balanced supply of glutamine and GABA neurotransmitters enhances mental clarity and alleviates symptoms of brain fog. L-glutamine supports brain energy metabolism, which is essential for optimal brain function, especially during periods of increased cognitive demand.

This makes it essential to obtain it from dietary sources.

This ingredient enhances overall brain health while improving memory and alertness.

According to a study published in the PLOS ONE Journal byJianmin Chen et al., it helps in the removal of ammonia from the brain thus protecting the brain from cognitive illnesses.

Dana Ellis Hunnes, an adjunct assistant professor at the UCLA Fielding School of Public Health says,

In medical-care settings, it is also used in patients who have burns — it helps burns heal more quickly. We also use it in critically ill patients in the ICU, as it has been shown to reduce complications.

Green Tea Extract

This is a famous ingredient famous in the weight loss industry but it is also great for cognitive health.

It is rich is polyphenols and especially epigallocatechin gallate or EGCG.

These two have neuroprotective and antioxidant properties.

Therefore this ingredient may protect the brain from oxidative damage and reduce the chances of having neurogenerative diseases.

Dr. Jerry Friedman, North Jersey Oral & Maxillofacial Surgery said, Green tea extract contains EGCG, a powerful antioxidant that can positively impact your overall brain health. EGCG can help protect brain cells from free radical damage, which can lead to premature cellular aging. Over the long term, green tea can positively influence brain health because of its anti-inflammatory properties. Chronically high inflammation in the brain increases the likelihood of neurogenerative diseases such as Alzheimer's and contributes to overall cognitive decline as we age.

In addition, the journal of the National Library of Medicine published a study that stated that consistent use of green tea extract may enhance cognitive function and improve memory

Vitamin C

Vitamin C is rich in antioxidants that protect the brain from oxidative stress. It also enhances the health of blood vessels to ensure there is a good flow of blood, nutrients, and oxygen to the brain cells.

This subsequently improves cognition and a reduction of cognitive weaknesses.

According to a study published in the Nutrients journal by Nikolaj Travica, this vitamin is also responsible for the synthesis of neurotransmitters such as dopamine

Bilberry Fruit Extract

Bilberry is a type of fruit that contains high amounts of antioxidants. Antioxidants are substances that can help protect cells from damage. The main antioxidants found in bilberries are called anthocyanins.

These anthocyanins help to reduce oxidative stress and inflammation in the brain.

A study published in the Scientific REPORTS Journal suggests that bilberry extract may also help improve cognitive function, which includes things like memory, attention, and problem-solving skills.

The extract may enhance cognitive function by improving blood flow and circulation in the brain.

Choline Bitartrate

Choline bitartrate is another ingredient that is good for the brain.

It provides choline, which is a nutrient that helps make acetylcholine. Acetylcholine is an important neurotransmitter for brain and memory function.

A study published by Lu Liu in the Behavioral Neurology Journal shows that taking choline supplements can improve memory and overall cognitive performance in people.

L-Tyrosine

L-tyrosine is a protein-building amino acid that is used by the body to make dopamine and norepinephrine. Dopamine and norepinephrine are brain chemicals that help with focus, alertness, and mood.

A study published in the National Library of Medicine by Harris R.

Lieberman has found that taking L-tyrosine supplements may help improve memory, especially when a person is under stressful conditions.

Vitamin B12

Vitamin B12 is another essential ingredient for normal brain and nerve function. Having low levels of vitamin B12 is linked to cognitive decline and a higher risk of getting dementia.

A study published in the Nutrients journal by David O. Kennedy showed that getting enough vitamin B12 is important for keeping the brain healthy.

Biotin (Vitamin B7)

Biotin, also known as vitamin B7, acts as a coenzyme to help other enzymes work properly.

This includes enzymes involved in energy production and nerve function, which the brain needs.

A Statpearls study published by Fatima Saleem reveals that not getting enough biotin may contribute to issues with cognition and brain function.

Calcium

Calcium is known to help in the development of bones and teeth and their health.

It also helps to regulate neurotransmitters in the brain and is needed for forming and maintaining connections between brain cells.

A study published by Jürgen Kern in the Neurology journal revealed that indeed having low levels of calcium is associated with cognitive impairment and a higher risk of dementia.

Vitamin E

A study published in the Nutrients journal by Giorgio La Fata et al. shows that Vitamin E is an antioxidant that can protect brain cells from damage by free radicals.

Free radicals can build up and contribute to cognitive decline over time. Research shows that taking vitamin E supplements can improve cognitive function in people with Alzheimer's disease.

What Key Things Should You Consider When Looking for Brain Health Supplements

When buying supplements here are some key factors to consider

Formula -

Look at what ingredients are in the supplement and what they are supposed to do. Different ingredients can help the brain in different ways, like improving focus, and memory, or protecting brain cells.

Make sure the formula contains ingredients that provide the brain benefits you want.

Dosage -

Pay attention to how much of each ingredient is in one serving.

The dosage needs to be high enough to actually have an effect, but not too high to be unsafe.

Compare dosages to recommended daily amounts.

Size/quantity -

Consider how many capsules or tablets are in one bottle and how long that supply will last you.

Larger quantities may save money in the long run.

Brand -

Research deeply on the brand's reputation.

Look for brands that use high-quality ingredients and follow good manufacturing practices.

Well-known, trusted brands are usually a safer choice.

How Do You Know Ingredients that are Best for Brain Health?

Look for ingredients that have been studied and shown to benefit the brain.

Ingredients should be backed by solid scientific research from respected medical journals and institutions.

Check for clinical studies showing real cognitive and memory improvements in people who took the supplement.

The best brain health supplements contain a blend of these research-supported ingredients that work in different ways to nourish and protect the brain.

Conclusion

Maintaining a healthy brain is crucial for overall well-being and cognitive function throughout life.

While factors like physical exercise, mental stimulation, and stress management play important roles, incorporating the right nutrients through a balanced diet and supplementation can also significantly support brain health.

The ingredients discussed in this post, such as vitamins, choline, and herbal extracts, have been extensively researched and shown to provide various benefits for the brain.

These nutrients help in neurogenesis, neurotransmitter synthesis, myelin production, and protection against oxidative stress and inflammation, ultimately contributing to improved memory, focus, and cognitive performance.

When choosing brain health supplements, it is essential to consider factors such as the formula, dosage, quantity, and brand reputation.

Look for products that contain a synergistic blend of research-backed ingredients in appropriate dosages and are manufactured by reputable brands adhering to quality standards.