Top 10 Supplements To Improve Your Brain

Top 10 Supplements To Improve Your Brain. Graphic © herbshealthhappiness.com. Image © shutterstock.com (under license)

How do you like the idea of “improving your memory, your mindset, your mood, so you can be happier, so you can think sharper, have better cognitive function, be able to adapt and react quicker and more effectively… overall, feeling great and living your life at your highest level!” Here are 10 top supplements that have been positively associated with brain health.

1. Vitamin D3

Vitamin D helps stimulate the production of hormones and plays a role in over 1000 genes in our body! Vitamin D receptors are also found in abundance in the hippocampus -the region of the brain where we store both short term and long term memory. Vitamin D also stimulates the production of neurotransmitters, stimulates nerve growth and improves synaptic density. Individuals with vitamin D deficiency were found by scientific study to have a 42% higher risk of developing cognitive impairment!

To get your vitamin D, get a few minutes of sun per day, and consider supplementing 1000-3000iu – especially in winter. Opinions as to the optimal dose of vitamin D do vary considerably. RDA is often listed as 1000iu but many people are taking higher amounts. Dr. David Jockers recommends 1000iu per 25lbs of body weight! Vitamin D should be taken with food, ideally early in the day.

It’s possible to get your vitamin D levels tested and if you are experiencing any kind of ‘brain fog’ or cognitive difficulties, this may be a test that is very valuable! One more tip, Vitamin D works together with Vitamin K2 and it is also advised to take these 2 together.

2. Fish Oil (Long Chain Omega 3s – EPA and DHA)

Extremely powerful for neurological function, mood, memory. It’s advisable to eat wild caught salmon or a high quality omega 3 fish oil supplement thatis rich in EPA and DHA. Flax oil provides short chain Omega 3’s, which are not converted to high chain length Omega 3’s in great quantity by the body. 1-2 grams per day advised to begin with, with food (because it is fat soluble), gradually building up to 3-5g per day. This is considered by Dr. Jockers to be especially valuable for individuals with ADHD, depression, dementia, Alzheimer’s and in severe cases he is even building them up to 7 to 10g per day!

3. Probiotics

The “Gut-Brain Axis” is now established as critical to neurological function. 90-95% of our neurotransmitters are produced in the gut! So it is vital to have a good “microbiome” – bacterial ecosystem in the gut – and various mental symptoms have been associated with having a bad balance of bacteria in the gut. Good bacteria in the belly will boost B vitamins, which are vital for healthy brain function – and will overwhelm ‘bad bacteria’. Bad bacteria and parasites are known to release toxins that can damage the brain.

4. Magnesium

Magnesium is one of the most critical elements for health. Many people are magnesium deficient and this can cause insomnia, ADHD, anxiety. Magnesium is essential to vital functions, helps protect the blood-brain barrier and keep it more resistant to toxins. See this report from Herbs-Info.com on The Best And Worst Forms Of Magnesium To Take As Supplements

5. Vitamin B12

B12 helps with the production of myelin, which is the critical sheath that protects the nerves.
B12 deficiency can cause neuropathy (numbness and tingling in the hands), fatigue and many other symptoms.

6. CoQ10

CoQ10 is an antioxidant and helps form energy within the mitochondria, the ‘powerhouse’ of the cell. Our levels get depleted as we age. CoQ10 is also regarded as very valuable for heart health.

7. N-Acetyl-Cysteine

This is precursor for Glutathione, known as the “master antioxidant”. NAC has been shown to help accelerate the removal of heavy metals from the body. It may help with immune function, psychiatric disorders and much more. We have a full free tutorial with tons more info on NAC here: Health Benefits Of N-Acetyl-Cysteine.

8. Zinc

Key for reducing inflammation in the body, and is also key for producing the neurotransmitters dopamine (motivating) and serotonin (sense of well being, calming). Research also shows that it improves depression, ADHD and may improve sexual function, especially in males.

9. Alpha Lipoic Acid

Alpha Lipoic Acid is a well known supplement with numerous health benefits, including for brain chemistry. This molecule is both fat and water soluble, which means it can migrate in and out of various organs and act as a ‘transport molecule’. It scavenges free radicals, reduces oxidative stress, and also has a chelating effect on mercury. If being considered as a mercury protocol it is recommended to check out the Cutler protocol, which advises breaking the daily dose into 4 ‘quarter doses’ and taking them strictly six hours apart, even to the point of waking up with an alarm clock to take the 4th dose at the correct time. This is because the half-life of ALA is short in the body and once the level goes down, mercury would be ‘dropped’ instead of taken all the way through to elimination. There is more to the Cutler protocol including “pulsing” and so further research is advised if ALA is being considered for mercury detox.

10. Phosphidatylserine

Phosphidatylserine is a powerful nutrient with brain health effects noted by numerous scientific studies. 200mg a day for 2 months given to children gave significant improvements in academic performance, ADHD symptoms, mood and behavior in a 2014 study.

Thanks to Dr. David Jockers for the video, which these study notes were based on!