Though it is usually consumed in a steaming hot drink instead of in pills or capsules, most of us are familiar with a substance that improves cognitive function. It's caffeine, a central nervous system stimulant that boosts alertness, mood and concentration. Many other substances with cognitive-boosting properties are available in supplement form. Use them and all other supplements under the supervision of a qualified health care practitioner.
Herbal Supplements
According to "The Psychopharmacology of Herbal Medicine: Plant Drugs That Alter Mind, Brain and Behavior" by professor Marcello Spinella of Richard Stockton College, ginkgo biloba and panax ginseng are classified as nootropics, substances that improve memory, cognition and learning. Both herbal supplements are powerful antioxidants that increase blood flow to the brain, according to Spinella. Ginseng shows little toxicity when used in moderate doses; however, ginkgo may interfere with blood coagulation. Avoid ginkgo if you are facing surgery, are taking a blood-thinning medication or if you have a clotting disorder.
Omega-3 Fatty Acids
Omega-3 fatty acids are abundantly found in fish. They are also an integral part of the brain's structure, according to the Franklin Institute. In fact, the seafood-rich diet consumed by early-human ancestors may have been partially responsible for our current brain-power capacities. When our brains age, our levels of docosahexaenoic acid, or DHA, an omega-3 fatty acid, may decrease due to oxidative damage. This is often associated with cognitive decline. According to the institute, it may be possible to stave off that decline by eating seafood and other nutritional sources of omega-3s. Omega-3 fatty acids can also be obtained through fish oil or flaxseed oil supplements. Ask a qualified health care professional if omega-3 supplements are right for you.
Vitamins
"Preventive Nutrition: The Comprehensive Guide for Health Professionals" states that low levels of certain B vitamins, including niacin, thiamine and vitamin B-23, can lead to cognitive impairment. People experiencing cognitive impairment due to such vitamin deficiencies show improvement when these vitamins are added to their diet, state authors Adrianne Bendich and Richard J. Deckelbaum. However, adding supplements after cognitive decline has already taken place is less effective than prevention. According to the Harvard School of Public Health, a varied, healthy diet is best for getting the vitamins you need, but a multivitamin supplement with minerals can provide nutritional insurance for times when you don't eat right.
Amino Acids
Although the research is still preliminary, neuroscientists from the Children's Hospital of Pennsylvania have demonstrated that the amino acids leucine, isoleucine and valine can help brain-injured animals restore their cognitive abilities. These amino acids play a crucial role in balancing brain activity, which is often disturbed when the brain is injured. According to the study, published in 2010 in the "Proceedings of the National Academy of Sciences," animals given a cocktail of leucine, isoleucine and valine after their brains were injured showed an ability to learn that was comparable to animals without a brain injury. Amino acids are available as supplements, but much more research is necessary before they can be widely recommended. If you are considering taking amino acids, talk to a trusted health care provider first.
References
- The Franklin Institute: The Human Brain: Fats
- Harvard School of Public Health: The Nutrition Source Nutrition Insurance Policy: A Daily Multivitamin
- "Preventive Nutrition: The Comprehensive Guide for Health Professionals"; Adrianne Bendich and Richard J. Deckelbaum; 2010
- "Proceedings of the National Academy of Sciences"; Dietary Branched Chain Amino Acids Ameliorate Injury-Induced Cognitive Impairment, J.T. Cole et al; January 2010
- "The Psychopharmacology of Herbal Medicine: Plant Drugs That Alter Mind, Brain and Behavior"; Marcello Spinella; 2001
