Maintaining good brain health is important when pursuing health and longevity. As people age, the chances of developing a cognitive disorder increases. Because of this, many people are using supplements to promote healthy aging. The use of supplements for brain health is expected to be a $15.59 billion dollar industry by 2030. Let’s review popular supplements used for brain health and their potential benefits.
Understanding brain health
Brain health is the ability to learn, judge, use language, and remember. Furthermore, it is the ability of a person to do all activities they wish to complete. The brain has three general levels of function. It coordinates senses, controls movement, and maintains cognitive and mental processes.
Oxidative stress, inflammation, and chemical imbalances hinders the brains functions. This contributes to cognitive decline. The use of supplements is thought to slow this decline and supplement use continues to grow.
Key supplements for brain health
There are no dietary supplements on the market proven to be anti-aging supplements. There also are no supplements proven to increase lifespan. However, the following proposed longevity supplements may be beneficial for aging.
Omega-3 fatty acids
- Omega-3 fatty acids may be beneficial in improving cognitive health. They are found naturally in fatty fish like tuna and salmon. These compounds help with brain development because of their anti-inflammatory properties.
- Alzheimer’s is a very common disease in aging populations. There are not many medications available to treat this condition. Therefore, the interest in natural supplements to prevent dementia continue to grow.
- In a review of several studies, omega-3 fatty acids lowered the risk of cognitive decline by 20%. This was especially true if using docosahexaenoic acid (DHA). Docosahexaenoic acid (DHA) is an essential fatty acid that helps maintain brain function. The researchers recommended a daily dose of at least 1.0g per day of omega-3 fatty acids to prevent cognitive decline.
- According to the NIH, women should take 1.1 grams per day of omega-3. Men should take 1.6 grams daily.
Curcumin
- Curcumin is a natural compound found in large amounts in turmeric. Curcumin may be beneficial for cognitive function. It exhibits anti-inflammatory and antioxidant effects. It works by improving markers of oxidative stress and scavenging free radicals in the body.
- In one study, curcumin was found to have positive effects on memory as it relates to performance and attention. Adults between the ages of 60-85 took 80 mg of curcumin and saw improvement when completing memory related tasks.
- The exact amount of curcumin needed daily to promote healthy aging is unknown. The European Food Safety Authority recommends no more than 1.4 milligrams per pound of body weight.
Bacopa Monnieri
- Bacopa monnieri is a medicinal plant. It has been used for thousands of years as a memory enhancer. It has also been used to improve learning, cognitive function and concentration. It contains compounds like alkaloids, flavonoids, and glycosides. These are thought to be helpful in the management of brain disorders. Barcopa helps with cognitive improvement due to its anti-inflammatory and antioxidant properties.
- In a comparison of nine studies, Bacopa showed several benefits. Benefits included enhanced attention speeds, reaction time, and cognition among participants. In another study, adults had improved word recall memory after taking 300 milligrams of Barcopa for 12 weeks.
- The typical dose of Bacopa monnieri in adults is 5 to 10 grams taken 2 to 3 times daily.
Vitamin D
- Vitamin D is a compound produced mainly through the skin in humans. It exists in two major forms, Vitamin D2 and D3. One of the functions of vitamin D, involves inhibiting inflammation. It may work to help prevent Alzheimer’s by blocking pathways in the brain associated with its development.
- A lack of vitamin D may be a risk factor for developing Alzheimer’s disease. A review of several studies, found having a level less than 10 nanograms per milliliter, increased the risk of Alzheimer’s.
- It was also suggested in the review to maintain a level of at least 30 nanograms per milliliter. Additionally, people should try to obtain appropriate sunlight exposure.
- Another study suggested a 40% decrease in the incidence of dementia with Vitamin D supplementation.
- The NIH recommends 600 international units per day for people between the ages of 51-70. They recommend 800 IU for people over 70 to maintain adequate vitamin D intake.
Lifestyle factors for brain health
Across the globe, there are more than 7 million new dementia cases diagnosed each year. This number is expected to continue to increase over the next several years. While supplements may help with brain health, none of them are proven to completely prevent any cognitive condition. Therefore, people should develop good lifestyle habits.
Things like exercise, a balanced diet, and sleep to help maintain brain health. In particular, the Mediterranean diet may help prevent cognitive decline. It consists of eating foods like whole grains, vegetables, fruit, and fish daily. Social interaction and completing activities such as puzzles may also be helpful.
When purchasing supplements consider the safety of the supplement before buying. It should be noted that the FDA is not required to approve dietary supplements before they can be sold. However, the FDA does have Current Good Manufacturing Practice Regulations. These regulations ensure that the product is safe. It also ensures the product contains the amount of ingredients listed.
Consider purchasing from manufacturers that follow Good Manufacturing Practices. It is also important to follow dosages on the manufacturers label exactly. Speak with your doctor before starting any new supplements.
