Maintaining brain health is essential for cognitive function, memory, and emotional well-being. As we age, it’s normal for our cognitive abilities to change, but certain lifestyle choices, including diet and exercise, can help preserve and even enhance brain health. In addition to a balanced diet and regular physical activity, certain supplements can provide targeted support for brain function, memory, and focus. While supplements alone aren’t a replacement for a healthy lifestyle, they can play a valuable role in supporting your brain health. Here are some of the best supplements for brain health.

1. Omega-3 Fatty Acids (DHA and EPA)

Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for brain health. The brain is made up of around 60% fat, and omega-3s play a crucial role in maintaining the integrity of brain cell membranes. These fatty acids are also known to have anti-inflammatory properties, which can help reduce the risk of neurodegenerative diseases such as Alzheimer’s and dementia.

Why it’s beneficial:

• Omega-3s support memory, cognitive function, and mood.
• They are essential for the proper functioning of brain cells and help facilitate communication between brain cells.
• Studies suggest that omega-3s may slow cognitive decline in older adults.

Best sources: Fatty fish like salmon, mackerel, and sardines are excellent sources of DHA and EPA. If you don’t consume fish regularly, consider taking an omega-3 supplement, either from fish oil or algae-based supplements (a plant-based option).

2. Bacopa Monnieri

Bacopa monnieri is an herb that has been used for centuries in traditional medicine, particularly in Ayurvedic practices. It is known for its cognitive-enhancing properties and has been studied for its ability to improve memory, learning, and focus. Bacopa is believed to work by reducing oxidative stress and inflammation in the brain, which can enhance brain function over time.

Why it’s beneficial:

• Bacopa has been shown to improve memory recall and enhance cognitive performance.
• It may also help reduce anxiety and improve overall mood.
• It has antioxidant properties that protect the brain from free radicals.

Best sources: Bacopa is typically taken in supplement form, often as capsules or powder. Look for supplements that contain standardized extracts for the most potent effect.

3. Ginkgo Biloba

Ginkgo biloba is one of the most well-known herbal supplements for brain health. It is thought to improve cognitive function by increasing blood flow to the brain, thereby enhancing oxygen and nutrient delivery. Ginkgo is also rich in antioxidants that help protect the brain from damage caused by oxidative stress.

Why it’s beneficial:

• Ginkgo has been studied for its ability to improve memory, concentration, and mental clarity.
• It may help improve circulation to the brain, which supports cognitive health.
• Ginkgo is often used as a natural remedy for age-related cognitive decline.

Best sources: Ginkgo biloba is most commonly found in supplement form, usually as capsules or tablets. Be sure to choose a high-quality supplement with standardized extracts for maximum efficacy.

4. Phosphatidylserine (PS)

Phosphatidylserine is a phospholipid that is naturally present in the brain. It plays a crucial role in maintaining healthy brain cell membranes and is involved in various cellular functions, including communication between brain cells. Phosphatidylserine levels naturally decline with age, which is why supplementation may be beneficial for maintaining cognitive function and memory.

Why it’s beneficial:

• Phosphatidylserine has been shown to improve memory, learning, and attention, particularly in older adults.
• It may also help reduce stress and anxiety by lowering cortisol levels.
• Some studies suggest that phosphatidylserine may enhance athletic performance and recovery.

Best sources: Phosphatidylserine can be taken as a supplement, often derived from soy or sunflower lecithin. It is available in capsule or tablet form.

5. Vitamin D

Vitamin D is well-known for its role in bone health, but it is also essential for brain function. Research has shown that adequate levels of vitamin D are linked to improved cognitive performance and a reduced risk of neurodegenerative diseases. Low levels of vitamin D have been associated with an increased risk of cognitive decline, depression, and conditions like Alzheimer’s disease.

Why it’s beneficial:

• Vitamin D helps regulate mood and cognitive function.
• It plays a role in protecting the brain from inflammation.
• Studies suggest that people with higher vitamin D levels may have a lower risk of developing Alzheimer’s and other forms of dementia.

Best sources: Vitamin D can be obtained through sunlight exposure, but it may be difficult to get enough from diet and sunlight alone. A vitamin D supplement (D3 is the most effective form) can help maintain adequate levels, especially in individuals living in areas with limited sunlight or those at risk of deficiency.

6. Curcumin (Turmeric)

Curcumin is the active compound in turmeric, a spice commonly used in Indian cuisine. It has powerful anti-inflammatory and antioxidant properties that can benefit the brain by reducing inflammation and protecting brain cells from oxidative stress. Curcumin has been studied for its potential to improve memory and reduce the risk of neurodegenerative diseases.

Why it’s beneficial:

• Curcumin has been shown to improve memory and cognitive function by reducing inflammation in the brain.
• It has antioxidant properties that protect the brain from damage.
• Curcumin may also help boost mood and alleviate symptoms of depression.

Best sources: Curcumin is typically taken in supplement form, as the compound is not easily absorbed by the body. Look for supplements that contain black pepper extract (piperine), which enhances curcumin absorption.

7. Vitamin B12

Vitamin B12 plays a key role in maintaining the health of nerve cells and the production of DNA and red blood cells. It is particularly important for brain health, as a deficiency in B12 can lead to memory loss, confusion, and other cognitive issues. As we age, the body’s ability to absorb vitamin B12 decreases, which is why supplementation may be necessary.

Why it’s beneficial:

• Vitamin B12 is essential for maintaining healthy brain function and preventing cognitive decline.
• It helps with the formation of myelin, a substance that protects nerve cells and supports communication between them.
• Adequate levels of vitamin B12 are associated with improved mood and cognitive performance.

Best sources: Vitamin B12 is found primarily in animal products, so those following a plant-based diet may need to take a supplement. Vitamin B12 supplements are available in various forms, including tablets, capsules, and sublingual forms.

8. Ashwagandha

Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries. It is known for its ability to reduce stress, improve mood, and enhance cognitive function. Ashwagandha is believed to work by balancing cortisol levels and promoting neurogenesis (the growth of new brain cells).

Why it’s beneficial:

• Ashwagandha has been shown to improve memory, focus, and overall cognitive function.
• It helps reduce stress and anxiety by regulating cortisol levels.
• Ashwagandha may also support brain cell regeneration and protect against neurodegeneration.

Best sources: Ashwagandha is typically consumed in supplement form, either as capsules or powder. Look for high-quality, standardized extracts to ensure effectiveness.

Conclusion

Taking care of your brain health is essential for overall well-being, and while a balanced diet and a healthy lifestyle are critical, supplements can provide added support for maintaining cognitive function and memory. Omega-3 fatty acids, Bacopa monnieri, Ginkgo biloba, phosphatidylserine, vitamin D, curcumin, vitamin B12, and ashwagandha are all excellent supplements for supporting brain health. Before starting any new supplement regimen, it’s important to consult with a healthcare professional, particularly if you have existing health conditions or are taking medications. By incorporating these supplements into a healthy lifestyle, you can help protect your brain and support cognitive function as you age.