Top 9 Brain Supplements and Foods to Boost Focus, Memory, Mood, and More

What if you could boost your brain with an all-natural ingredient?

Recent research has opened up exciting new possibilities for brain health and cognitive function. Besides eating a healthy diet, exercising, and avoiding toxins in your environment, you can also take certain “brain supplements” to support your mind.

In this article, we’ll get into the details of some of the best brain boosters out there.

Brain Supplements and Nootropics: What They Are and How They Work

Brain supplements can act as a complementary approach to a healthy lifestyle with the specific intention of boosting brain health or function.

Nootropics include brain supplements, cognitive enhancers, and other supplements that help improve cognitive function, memory, executive function, creativity, and more in healthy people.

Our list includes a variety of options that fall within the brain supplements, brain foods, or nootropics category. Each work in unique ways, and the right one for your depends on your own situation and the results you hope to get.

1. Fish Oil (DHA): The Brain-Boosting Essential Fat

Omega-3 fatty acids are one of the essential fatty acids, meaning your body can’t make them. More than 30,000 published studies have looked at the health benefits of omega-3s.

There are three types of omega-3s:

ALA: alpha-linolenic acid
EPA: eicosapentaenoic acid
DHA: docosahexaenoic acid

When it comes to brain health and omega-3s, it seems DHA is the most crucial type. DHA is important for cell connection, cell growth, and cell protection in the brain. It’s also a main building block of your brain’s cerebral cortex, which is responsible for higher-level functioning.

Unfortunately, many people don’t get enough DHA. And various studies have shown increasing omega-3 intake may support a range of mental and physical health concerns, including problems with focus, memory, mood, cholesterol, heart function, and more.

You can increase your intake of DHA by eating fatty fish like salmon, sardines, mackerel, or herring, by eating algae, or by taking a high-quality fish oil supplement with high DHA. (Vegans and vegetarians should look for an algae-based supplement that includes DHA.)

2. Blueberries (and Resveratrol)

Recent research has shown a connection between blueberries and brain health:

A 24-week randomized, placebo-controlled, double-blind study published in the Neurobiology of Aging in April 2018 took 76 participants between the ages of 62 and 80 with “mild, self-perceived” cognitive decline [1].

The subjects were divided into four groups either consuming freeze-dried blueberry powder, fish oil, or both the blueberry powder and fish oil. Researchers found those in the blueberry and fish oil groups reported “fewer cognitive symptoms” and showed “improve memory discrimination.”

One of the reasons for these brain-healthy results could be the presence of resveratrol in blueberries, a plant compound found in many other common foods like red grapes, dark chocolate, and red wine.

Resveratrol may support other brain- and memory-related concerns like addressing inflammation, acting as a strong antioxidant, and combatting free radicals.

3. Curcumin

Curcumin is a bioactive compound in turmeric, a potent spice used in traditional Indian foods and healing.

Both turmeric and curcumin on its own are commonly used for its antioxidant, anti-inflammatory, and even anti-viral properties. But research also shows curcumin may support brain- and mental health-related problems as well.

For example, one study found 560 mg of turmeric to have strong effects than the antidepressant fluoxetine [2]. Other research has shown turmeric may be useful in relation to depression [3,4].

4. Caffeine for Focus and Mood Boosting

Caffeine is the most common natural mood-altering drug in the world. It’s used and enjoyed by adults of all ages—and it has some nice benefits for the brain:

Reduces Sleepiness

When you consume caffeine, it suppresses adenosine, a brain neurotransmitter that influences alertness, sleep, and focus. Adenosine naturally increases in your brain throughout the day, which helps make you sleepy as bedtime approaches.

Caffeine binds to certain brain receptors that block adenosine, helping you stay awake and alert instead of feeling sleepy.

Increases Feel-Good Chemicals

Caffeine also stimulates dopamine, glutamate, and serotonin. These brain chemicals can help improve mental performance, energy, and positively influence mood. This is why that morning cup of coffee can not only wake us up but also make us feel happier.

Shop: Coffees, Teas, or Natural Energy Drinks.

5. Ginkgo Biloba for Short Term Memory Boosting

Ginkgo biloba is an herb that’s been used in traditional Chinese medicine for years and years. Many use it today as one of the top natural brain supplements.

Ginkgo may help:

Increase circulation to the brain and protect from free radical damage [5]
Lower cortisol levels to support those who are feeling anxious or stressed [6,7]
Increase turnover of neurotransmitters dopamine and serotonin, which is helpful for a healthy mental state [8]
Boost short-term memory in senior citizens and support less attention-related concerns in children and teens [9,10]

6. Acetyl-L-Carnitine

Acetyl-L-carnitine, also known as ALCAR, is a form of L-carnitine, a compound involved in metabolism and found in red meat.

ALCAR is made naturally in your body, but it’s commonly taken as a brain booster in supplement form. It helps supply energy to the brain and promotes biosynthesis of the neurotransmitter acetylcholine, which we need for nerve and brain function [11].

While more research needs to be done on ALCAR in healthy brains, anecdotal evidence has shown its application for boosting alertness, mental focus, and concentration.

7. L-Theanine

L-theanine is an amino acid. It’s commonly taken as a supplement and is also naturally found in green tea and black tea.

In high doses, l-theanine has been found to relax the mind without making you sleepy [12].

At normal dietary levels, it’s also been found to:

have a notable effect on mental alertness and arousal
Increase alpha activity, which plays a significant role in attention
Possibly increase dopamine, serotonin, and GABA in the brain, according to animal studies [13]

Shop: Green Teas, Black Teas, or All Teas.

8. Gotu Kola

Gotu kola is an Asian plant that has been used in Chinese and Ayurvedic medicine for centuries.

Gotu kola is used for many concerns, but it has specific brain-related applications:

Support for mental energy and as a cognitive enhancer by helping to provide more oxygen to the brain
Boosted mood and possible memory enhancement [14].

Gotu kola is available in several forms, including as powder, pills, topically, or in liquid form.

9. Phosphatidylserine

Phosphatidylserine, also known as PS, is naturally found in high amounts in the brain. In fact, it makes up a major part of human brain cell membranes.

PS also assists in the regulation of neurotransmitters and nutrient transfer needed for good mental function. It’s one of the brain supplements popular for boosting focus, concentration, and memory.

A study on 36 children with untreated ADHD found those who took the PS supplement showed significant improvements in inattention, auditory memory, and impulsivity [15].

Another double-blind, randomized controlled study investigated the effects of PS on cognitive function of 78 elderly Japanese participants who complained of memory problems. The study authors concluded supplementation with PS could improve memory functions in the elderly with memory complaints [16].

If you’re looking to naturally boost your brain and support its health at any time of life, all-natural brain supplements may be something to add to your routine. Do your research and seek out those best suited to your concerns.

At Nature’s Ideal, we provide a huge range of all-natural supplements for your mind, body, and everything in between. To see more, shop our Health Supplement section here now.

Sources:

Disclaimer: Statements made have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent any disease.

Jun 15th 2018 Nature's Ideal