Food supplements for improving brain function

In the modern world, as life expectancy increases, more and more people are thinking about how to preserve not only physical but also mental health for as long as possible - more than a billion dollars are spent annually on brain-boosting drugs. The market offers a wide variety of things, from energy drinks that have a strong effect on the brain to devices that deliver mild electric shocks, the operation of which is not even scientifically substantiated. You can also find various smart apps that “exercise” the brain, but the truth is that solving a simple sudoku puzzle will have the same effect on the brain.

Brain health is influenced by heredity, but changes in brain activity (acquired) also depend on lifestyle: physical activity, nutrition, rest, emotions, hormones. High-quality nutritional supplements also play a positive role in improving brain function . They can become a very valuable aid, helping to provide the brain with the necessary substances and strengthening cognitive functions. Thus, brain health is a daily concern, not just a genetic lottery.

How are brain activity, memory, and cognitive abilities related?

Brain activity, memory and cognitive abilities are closely related, as these are functions of the central nervous system. The brain is like a control center, and memory and cognitive abilities are specific tasks performed by this center. Brain health is a person's ability to function properly in the cognitive, sensory, social-emotional, behavioral and movement areas throughout life, regardless of whether there are certain disorders. The development, adaptation and ability to respond to stress of the brain are determined by various factors. This is far from only physical health, but also a safe environment, social connections and lifelong learning. Unfortunately, various conditions related to the brain and nervous system can occur in life that disrupt brain function. Brain diseases are influenced not only by age, but also by trauma or long-term stress - first of all, memory deteriorates and a person's cognitive abilities suffer. To avoid such conditions, it is worth investing heavily in your physical and emotional health, including exercise and a healthy diet. If necessary, supplements to improve brain function can also be very helpful .

What are the most common signs of brain dysfunction?

Approximately 165 million Europeans, including Lithuanians, live with a brain disorder – one of the biggest health problems facing humanity. Approximately one in three people will experience a neurological or mental disorder at some point in their lives, and the numbers are only increasing as society ages. These disorders include: Alzheimer’s, Parkinson’s, epilepsy, depression, stroke, migraine, sleep disorders, head injuries or addictions. We should not forget one of the most common diseases – dementia, which affects almost 50 million people worldwide. 10 million new cases of this disease are diagnosed every year.

How to prevent brain disorders?

Scientists around the world are constantly actively researching brain diseases, their causes, and possible effective treatment methods, but this requires very close cooperation between specialists in various fields, because these diseases and disorders are determined not only by genetics, but also by concomitant human diseases and, of course, lifestyle. Therefore, we ourselves must take part in the responsibility for prevention.

Regular physical activity improves blood circulation and helps the brain get more oxygen. Proper nutrition, sufficient fluid intake, sleep, and stress management also have a huge impact on the overall health of the body, including the brain. It is also important to understand that there is no one magic vitamin or pill for better brain function. The whole is the most important thing here. Only high-quality food supplements for improving brain function , which contain the vitamins that the body lacks, can become an excellent aid in addition to a healthy lifestyle.

What foods are good for the brain?

Just as there is no magic pill that can prevent cognitive decline, there is no special food that can ensure a sharp mind as you age. Nutritionists constantly emphasize that the most important thing is to follow the principles of a balanced diet: eat fruits, vegetables, legumes and whole grains. It is recommended to get protein from plant sources or fish, and fats from healthy sources (such as olive oil), avoiding saturated fats.

Research shows that the best foods for your brain are the same ones that help maintain cardiovascular health. Include the following in your diet:

• Dark green leafy vegetables. They are rich in folic acid (B9), vitamins C and K, lutein and beta-carotene. Broccoli and cauliflower also contain coenzyme Q10. Studies show that these plant products may slow cognitive decline.

• Fatty fish. Salmon, cod, canned light tuna are excellent sources of omega-3 fatty acids. This is very useful for Alzheimer's disease. Fatty fish also contain coenzyme Q10, vitamins B12 and D. It is recommended to eat fish at least 2 times a week, and if you do not like it, consult your doctor - you will benefit from brain supplements such as omega-3 or use other sources, such as flaxseed, avocados, walnuts. You can also enjoy oysters or shellfish, which are rich in zinc,

• Meat, fish, eggs. These foods are rich in vitamins D, B12, and B2 (riboflavin), which are essential for a healthy heart, circulation, and brain, as they improve mood and help produce energy.

• Whole grains. They contain vitamin B1 (thiamine), which helps the nerves and brain "communicate."

• Fruits and berries. Studies show that flavonoids in berries improve memory. Fruits, especially citrus fruits, are rich in the antioxidant vitamin C and magnesium.

• Walnuts, legumes. Nuts are a great source of protein and healthy fats. Walnuts are especially beneficial, as they contain plant-based omega-3 fatty acids. Studies show that this acid can improve memory and lower blood pressure. Beans and other legumes are rich in vitamin B1, folic acid, magnesium, and zinc.

• Don't be afraid to drink tea (especially green tea) and coffee. Caffeine can improve short-term concentration and overall mental performance. Of course, moderation is key.

What vitamins and minerals do the brain need and what processes do they help control?

The most suitable nutritional supplements for improving brain function in adults:

• Omega-3, vitamins C, E, resveratrol and all antioxidants. Has antioxidant effects, which are essential for proper brain function and overall health of the body.

• Omega-3, vitamin D, ginkgo, green tea extract. Inhibits chronic neurological inflammation.

• Omega-3, magnesium, potassium, ginkgo, bacopa monnieri , blueberry extract. Supports cerebral blood flow.

• Omega-3, potassium, magnesium, ginkgo. Regulates the activity of serotonin and dopamine in the brain, which can improve mood, emotions, and behavior.

• Bacopa monnieri , green tea extract, B vitamins. Restores and/or supports mitochondrial function. Mitochondria are the “powerhouses” of cells responsible for energy production.

• Green tea extract, vitamin B9 (folic acid). Protects against heavy metals and free radicals that damage the cell membranes covering neurons.

• Rhodiola , B vitamins, magnesium. Supports the nervous system and mental health.

What vitamins should you choose to boost children's brain activity?

Food supplements are very important for children's growth and development, as they help replenish the reserves of vitamins and other beneficial substances when it is difficult to obtain sufficient amounts from the daily diet. Children need the following supplements for brain function and overall health:

• Omega-3 fatty acids

• Vitamin D

• Calcium

• Iron

They are necessary for healthy bone, brain and immune system development. In addition, these brain supplements can also increase energy levels, improve concentration and general well-being. It is important not only to choose high-quality and child-friendly supplements, but also to ensure a balanced daily diet and physical activity for your children.

How to choose the best brain supplements?

When choosing food supplements to improve brain function , as with all other supplements, check whether they have a GMP (Good Manufacturing Practice) certificate. Also, find out whether the raw materials of the supplements are certified in European countries with a strong quality regulation system. Information can always be checked on the official websites of the relevant authorities (FDA, EFSA). Find out more about the chosen food supplement manufacturer and carefully read the information on the food supplement packaging and find out how to store them properly so that they do not lose their top quality and are fully absorbed.

To make sure that the brain supplements you choose are right for you, carefully monitor your well-being. If you experience side effects such as nausea, headaches, stomachaches, or allergic reactions while taking the supplements, this is a sign that the supplements you have chosen are not suitable. Also, remember that the positive effects of any product are not felt immediately, but after a few weeks or months.

A few more tips for good brain health

• Challenge your brain. Be curious and discover something new – whether it’s trying out a new skill, taking up an art form, or taking up an interesting hobby.

• Learn throughout your life. Pursue higher education and continue it. Deepen your knowledge by taking classes in the library, listening to interesting seminars, or choosing another interesting study program, even if it is distance learning.

• Move more, but protect your head from injuries. Include regular physical activities in your daily routine. This can be as simple as walking outside or dancing. The most important thing is to prevent head injuries, so, for example, when riding a bike, don't forget to wear a helmet.

• If you smoke, quit. It's never too late to do so. Once you quit smoking, your risk of cognitive decline becomes similar to that of people who have never smoked.

• Monitor your blood pressure and glucose levels. Get a complete blood count and blood pressure check at least once a year.

Skaityti mažiau