Have you ever wondered about enhancing your brainpower? Can brain health be promoted through supplements and food? The human brain is amazing. From controlling our senses to our cognitive functioning, the brain is a vital organ your body cannot survive without it. In today’s post, we will talk about supplements that will help you build a strong brain. Can turmeric be a brain-boosting food? What role does Nicotinamide Riboside have to play in this regard? Omega 3 or lion’s mane mushrooms? We will be talking about all of this AND more…
1. Nicotinamide Riboside
Sounds like a complex chemical, right? Nope. Referred to as NR, Nicotinamide Riboside is a form of vitamin B3 that helps in decreasing cognitive deficits. NR aids in the conversion of NAD+ coenzyme and helps increase its levels. NAD+ is a crucial coenzyme that helps in the optimal functioning of metabolic processes inside your brain. It impacts your learning, memory, and brain functioning as well. This coenzyme decreases with age and leads to disease. This is why older people are at a high risk of neurodegenerative diseases like Alzheimer's and dementia. It has been observed that elderly people have a lower level of NAD+ coenzyme than younger people. Activation of NAD+ levels using NR is beneficial for Alzheimer's patients. Boosting NAD+ levels helps protect the brain and prevent metabolic disease and diabetes. You will also find that your energy dips have been restored. This happens as NAD+ helps support your nervous system and brain using minimum body energy.
2. Turmeric
Turmeric lattes are in trend. Is it because they make for beautiful social media posts, or there is indeed a lot of greatness in the cup? Turmeric is good for your brain. You should make it a part of your daily diet. Turmeric has become very popular, thanks to its numerous health benefits. It contains a very crucial ingredient called curcumin. Research has found that curcumin is able to cross the blood-brain barrier, entering your brain and feeding its cells. Curcumin is an anti-inflammatory, antioxidant compound that has been linked to positive effects on the brain. Curcumin has been found to help people with Alzheimer’s disease. It may also improve their memory. It does so by clearing the amyloid plaques, which are a characteristic of Alzheimer’s disease. If you’ve been struggling with depression, drinking turmeric lattes may actually help. Curcumin compound in turmeric boosts serotonin and dopamine. Both these hormones are necessary to improve your overall mood. It was even found that curcumin improved depressive symptoms over a period of six weeks. There are cultures that strongly recommend drinking turmeric milk at night. It sounds like there’s actual truth to this. Your brain has a growth hormone called neurotrophic factor, which makes brain cells grow. Curcumin boosts this growth hormone, helping your brain cells thrive. So the next time you’re sauteing mashed potatoes, add a pinch of turmeric. Maybe even add it to your smoothie. Your brain will thank you later!
3. Lion’s Mane Mushrooms
What, mushrooms? That’s right, now you have all the more reasons to add mushrooms to your pasta, pizza, sandwiches, and even salads! As people grow older, they develop at least one chronic health-related disease. It could be hypertension, diabetes, cardiovascular health issues, or even neurodegenerative disease like Alzheimer’s and Parkinsons. In Alzheimer’s, there is a loss of cognitive functioning in the form of memory loss and neuronal damage. Intake of Lion’s Mane mushrooms can reduce the symptoms of neurodegenerative disease. Lion’s mane mushroom is an edible mushroom widely recognized for its medicinal properties. It is used extensively in Asia, Europe, and North America. Consumption of Lion’s mane mushrooms helps revive the growth of brain cells and reduce the symptoms of memory loss. A study revealed that an intake of 3 grams of Lion’s Mane mushroom, in a span of 4 months, improved the mental functioning of old people with mild cognitive impairment. Lion’s Mane Mushroom helps in speedy recovery from paralysis, as well as loss of mental functions by stimulating the growth and repair of nerve cells. Another study states that the recovery time of nervous system injury is reduced by 23–41%. Lion’s mane extracts help menopausal women get relief from the feeling of irritation and anxiety.
4. Seafood
Turmeric already made it to our list, so how can this supernutrient-providing food be left behind? Seafood offers wonderful health-boosting nutrients like Omega 3 and the carotenoid pigment- Astaxanthin. Omega 3 is a kind of holy grail that can help your body with so many issues- especially the ones related to your brain! You get to derive neurological benefits from the intake of Omega-3. It can even restrain the growth of many neurological disorders. To get your daily dose of high-quality omega-3, try including marine fish and seafood in your diet. Seafood is often recommended to help maintain mental health, encourage cognition, and obstruct neurodegenerative processes.
Oceans don’t just give you omega-3 and fish oil. There is another important chemical compound called Astaxanthin. It is widely used for joint pain, healthier skin, and heart health but lately, its benefits have been experienced in treating depression and reducing stress levels. It is also used to improve memory and prevent cognitive decline. Research conducted on 28 people- all aged between 26 to 63 years, were given 12 milligrams of Astaxanthin for 8 weeks and the results were recorded. It was observed that Astaxanthin helped reduce depression by 57%, mental tiredness by 36%, and 11% reported mood improvement. Another study was carried out on a group of people who had mild memory loss. They took 9 milligrams of Astaxanthin, which resulted in the enhancement of cognitive function and memory. Improvement was up by about 22% in composite memory, about 48% in reasoning, and 25% in subjective symptoms.
5. Vitamin D3
So far we covered turmeric, mushrooms, seafood, and vitamin B3. Vitamin D3 definitely had to follow up, as it is one of the most important vitamins needed by your body for skeletal growth. But it has an elaborate role- more than what you initially thought. Vitamin D3 is also known for helping with cognitive impairment, dementia, psychosis, and autism. You can easily get your daily dose of vitamin D3 from sunlight, oily fish, and fortified margarine. These days there are even healthy yogurts and breakfast cereals fortified with vitamin D3. Mostly, deficiencies of vitamin D3 are found in colder climates and among people who are less exposed to sunlight. It is also known as an important neuro-steroid responsible for numerous activities in the brain. Vitamin D helps in neuronal development as well. A study has proven that learning, memory, and brain development can be hindered if there is a lack of Vitamin D in the body. It creates disabilities and exhibits effects on early life brain development. Another 2014 study shows Vitamin D regulates the release of nerve growth factor, an essential molecule for neuronal survival. Vitamin D deficiency increases the level of anxiety and depression, adding to an increased risk of psychosis in children with chromosome deletion syndrome. And just like omega 3 and Astaxanthin, the best source of vitamin D is the flesh of fatty fish and fish liver oils. If you have hated fish all your life, maybe it’s time you make amends for your health.
6. Vitamin B12
You must have heard from several people how important vitamin B12 is. Your body cannot produce vitamin B12, so you need to take it from the food you eat. Deficiency of vitamin B12 is often found in people following plant-based, vegetarian, and vegan diets. Older people, or those who have gone through weight loss surgeries are also prone to developing this deficiency. If you lack vitamin B12 in your body, you will experience weakness, fatigue, anemia, and numbness in the hands, legs, or feet. Vitamin B-12 can be acquired through meat, poultry, and fish- that is mainly from animal sources. But if you’re on a vegetarian or vegan diet, don’t fret. Fortunately, these days foods are fortified with vitamin B-12. So, in case, you do not want to eat animal products, go for vitamin B12 fortified foods like breakfast cereals. Vitamin B12 helps in the production of blood cells and nerves. And not just this, it also helps you cope with depression and improve your mood. Yay! Vitamin B12 deficiency results in depression, memory loss, and thinking difficulties. Several people also report reasoning issues, paranoia, and delusions. If ignored, it can cause several neurological problems and blood disease. A combination of Vitamin B12 and omega-3 fatty acids helps slow the mental decline in early-stage dementia. Lack of B12 can lead to severe depression. It has been observed that people, who took both antidepressants and B12 vitamins had higher chances of improving depressive symptoms than people who only took antidepressants.
Do you take any of these supplements for your brain? Would you consider it after reading this post? Let us know in the comments below. We would love to hear from you!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.