Want to keep your noggin looking its best? Focus on maintaining healthy habits before reaching for a jar of supplements.
“Most people can keep their brains young and healthy by adopting a healthy lifestyle. No supplements needed!” Kim Yawitz, RD, registered dietitian and gym owner. “Regular exercise, frequent mental stimulation, an active social life, plenty of sleep, and a healthy diet can go a long way in sharpening your mind as you age,” she says, adding that it’s commonly used Many of the nutrients brain health supplements found in the Mediterranean diet have been associated with improved cognitive function in older adults.
Still, if you’re deficient in certain key nutrients, Yawitz says supplements can help. “For this reason, it’s always best to check with your doctor before taking any new supplements.”
“Although all of these brain health supplements are great on their own, I wouldn’t recommend taking them all at once. Talk to your doctor about which supplements you should take.” Amy Gorin, MS, RDN, a comprehensive plant-based nutritionist and owner of Plant Based with Amy in Stamford, Connecticut. Gorin added that if you are pregnant or breastfeeding, you should consult your doctor to determine which is safe. Read on for six supplements to consider for brain health.
“Folic acid is a B vitamin that is thought to reduce systemic inflammation, a major risk factor for Alzheimer’s disease and dementia,” said Yawitz, whose 2021 systematic review and meta-analysis found that Alzheimer’s disease It points out that adults were 88% more likely to be deficient in folic acid. “In contrast, people who regularly consumed the recommended daily allowance of folic acid were 56 percent less likely to develop Alzheimer’s disease than those who did not consume enough folic acid.
“If you’re not eating a lot of beef liver, leafy green vegetables, whole grains, or other folic acid-rich foods, folic acid supplements can help cover your base, but not necessarily more.” (You can learn more about dietary sources of the nutrient by checking out the 20 Best Folic Acid-Rich Foods, says Yawitz.) Don’t overdo it. Supplements improve brain health in adults who get enough B vitamins in their diets, and there is some evidence that too much folic acid may actually increase the risk of cognitive decline. there is.
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Gorin says bacopa extract is a traditional Ayurvedic herb that can benefit the brain by helping it protect itself. functional food journalIn addition, researchers have found that supplementing with bacopa extract twice daily provides emotional health benefits. There are many reasons why nutritionists call it one of the best supplements for dementia.
Another Gorin’s favorite is Mag L-Threonate. This is “a really cool supplement because it’s a specific type of magnesium that can help with memory and cognition,” she explains. “It was discovered by researchers at MIT, Aging innovation It suggests that it may help improve cognitive function in many patients.
“Fish oil contains EPA and DHA, omega-3 fatty acids that promote brain health.” People with undiagnosed dementia should be tested more than people with normal DHA levels.”
Yawitz also noted another 2021 study that looked only at people in their 80s and said, “People with the highest levels of EPA in their blood were more likely to develop Alzheimer’s disease and dementia than those with lower levels of EPA.” 24% less sexually active. Nonetheless, Yawitz admits that it is controversial whether fish oil supplements support brain health. a few times a week is enough.”
Jim Rat has probably heard about this, but others may want to look into this supplement as well. A popular supplement among bodybuilders looking to put on muscle, but some research suggests it can also support brain health. You can get more creatine from food.However, creatine levels decrease with age, and there is some evidence that dietary creatine does not have a significant effect on the amount of creatine in the brain. , research is currently mixed on whether creatine supplements improve cognition, and researchers have not identified the ideal dose for brain health. It has a proven track record and may be worth adding to your routine, especially if you lift weights,” she adds.
Another thing to consider: “A recent pilot study found that older adults who took 5 grams of creatine per day had significantly improved cognitive performance after 16 weeks.” The study subjects also did resistance training (which you should do anyway for a healthier brain!).
“Vitamin D has so many amazing benefits, and strengthening your Noggin might be one of them.” “Some research suggests that vitamin D can support brain health by helping the immune system clear amyloid plaques from the brain,” says Yawitz.
“In a 2022 study, adults with vitamin D deficiency were about 54% more likely to have dementia compared to adults with normal vitamin D levels. We estimated that 17% of cases could be prevented simply by giving supplements to people who are deficient in vitamin D,” she said, asking doctors to test their vitamin D levels to see if they had low vitamin D levels. “High doses of vitamin D supplements can cause health problems, especially from sunlight and diets such as egg yolks, fatty fish, and fortified milk and juices.” Especially if you’re getting enough vitamin D.”
