Are you worried about your memory or cognitive health? There is no reason why this should decrease with age. There’s a lot you can do to keep your brain sharp and even increase its brain power, no matter your age.
In my book Brain Boost Diet, I discuss the key factors that can harm brain health as well as lifestyle and dietary strategies to adopt for better brain function. When it comes to memory and cognition, there are many ways to support brain function, including brain training devices, apps, stress management, exercise, meditation, sleep, and others lifestyle changes.
There are also various supplements/nutrients that may be helpful.
Here are some of my favorites
Acetyl-L-Carnitine
Acetyl-L-carnitine is a powerful brain antioxidant capable of crossing the blood-brain barrier. This helps protect the brain from oxidative stress, making it a neuroprotectant. It also influences the function of acetylcholine and dopamine, which is why it is a useful cognitive aid and mood enhancer. It supercharges your mitochondria, which helps your entire system, not just your body. Try this one
Creatine
Not just for bodybuilders and one of the best supplements to try if you are vegan or vegetarian as you may be deficient in it. Your brain uses creatine, and research shows it improves brain function, cognition, and memory, even with just 5 grams per day.
MCT oil
Medium Chain Triglyceride Oil: MCT oil is a useful aid if you also suffer from low brain energy, as it provides useful brain fuel being a nutritional source of ketones. Studies suggest it may aid cognition and may be helpful in mild cases of Alzheimer’s disease. I use an MCT oil especially when I’m skipping meals or fasting.
Fish/krill oil (EPA/DHA)
These essential omega-3 fatty acids are essential for healthy brain function and development at all ages. They can improve memory, speed of operation and are neuroprotective. Depending on your genetic SNPs, you may need 1-2 g of fish oil or krill oil. Try Bare Biology FISH OIL
Caffeine
Caffeine is an inexpensive way to boost brain power. It improves short-term memory, alertness and cognitive functions. Remember that you can get used to caffeine. It can therefore be useful to consume it particularly during study or exam periods. A useful dose can be found in a cup of coffee (90-150 mg) or in a pre-workout supplement. Remember that depending on your genetic SNPs, you may be a slow metabolizer, so watch your intake and when you take it.
Bacopa monnieri
Known as an adaptogen, which means it can help your body adapt to the stress you are under. For the brain, it can also improve memory and concentration. It may take a while to really feel the benefits, so I suggest trying it for at least 1 month and taking around 750 mg per day. Choose an organic brand like this
Choline
Choline is the main building block of acetylcholine, a neurotransmitter that plays a central role in motivation, attention, learning and memory. It is a well-known nootropic that facilitates concentration, attention and learning. Found naturally in liver, egg yolks as well as fish and lean meats, you’re more likely to be low on it if you’re vegan. The dose is usually around 500 mg per day for benefits. I use Body Bio PC
Polyphenols
Berries are the ultimate brain food and for good reason. Polyphenols are a type of antioxidants naturally found in berries as well as cocoa and green tea. They are neuroprotective, but have also been shown in studies to improve concentration and memory.
For maximum effect, you may want to consider a supplement that provides around 500 mg to 1 g per day.
Methylfolate and B12
I’m adding this one as someone with SNP C677T. Methyl folate and B12 work together with B6 to support methylation. This is critically important for maintaining a healthy balance of neurotransmitters but also for DNA repair. Studies have shown that it is very important for brain aging as well as healthy mood. I use pure encapsulations.
Vitamin D
Regardless of your age, it’s likely you need a vitamin D supplement. Important for reducing inflammation and supporting hormone and neurotransmitter levels. Having optimal levels can improve mood as well as cognitive function. There are few food sources of vitamin D – I would suggest supplementing with vitamins K and A as they work together.