October 29, 2019

The 10 best nootropic supplements to boost your brain power

Die 10 besten Nootropika Supplements zur Steigerung der Leistungsfähigkeit Deines Gehirns

Nootropics are natural supplements or drugs that have positive effects on brain function in healthy people. Many of these compounds can improve memory, motivation, creativity, attention and general cognitive function. In addition, nootropics may also reduce age-related decline in brain function.

Here are the 10 best nootropic supplements to boost your brain function:

1. fish oil

Fish oil supplements are a rich source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids. These fatty acids have been linked to many health benefits including increased brain health (1).

DHA plays an important role in maintaining the structure and function of the brain. 25% of the total fat and 90% of the omega-3 fatty acids found in the brain are made up of DHA (2, 3). The other omega-3 fatty acid found in fish oil - EPA - has anti-inflammatory effects that may protect the brain from damage and ageing (4).

Taking DHA supplements has been associated with improved thinking ability, improved memory and faster reaction times in healthy people with low DHA intake. DHA has also been shown to be beneficial in people with a mild decline in brain function (5, 6, 7).

Unlike DHA, EPA is not always associated with improved brain function. However, in people suffering from depression, this fatty acid has been associated with benefits such as improved mood (8, 9, 10, 11, 12).

Taking fish oil, which contains these fats, has been shown to reduce the decline in brain function associated with aging (13, 14, 115, 16, 17). Overall, however, the scientific data on the protective effects of fish oil on brain health is mixed (18, 19).

The best way is to consume the recommended amount of omega-3 fatty acids by eating two servings of oily fish per week (20). If this is not possible, then the use of a fish oil supplement could be beneficial.

Further research is needed to determine which ratios of EPA to DHA are best. However, taking one gram of a combination of DHA and EPA is generally recommended for maintaining brain health (21).

Summary: If you are not consuming the recommended amount of fatty fish, you should consider taking a fish oil supplement to promote brain health and healthy brain aging.

2. resveratrol

Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits such as grapes, raspberries and blueberries. It is also found in red wine, chocolate and peanuts.

It is thought that taking resveratrol supplements may prevent age-related decline of the hippocampus - an important part of the brain associated with memory (22). If this is true, then treatment with resveratrol could slow age-related decline in brain function (23).

Animal studies have also shown that resveratrol can improve memory and brain function (24, 25). In addition, a study in a small group of healthy older adults found that taking 200 mg of resveratrol per day for 26 weeks improved memory performance (26).

However, there are currently not enough human studies to be sure of the effects (27).

Summary: In animals, resveratrol supplements have been shown to improve memory and brain function. However, it is not yet clear whether the effect is the same in humans.

3 Caffeine

Caffeine is a natural stimulant found in tea, coffee and dark chocolate. Although caffeine can be taken as a supplement, this is not really necessary as you can get it from the sources mentioned above.

Caffeine works by stimulating the brain and central nervous system, reducing fatigue and improving alertness (28). Studies have shown that caffeine can increase overall energy, improve memory, shorten reaction time and improve overall brain function (29, 30, 31).

The amount of caffeine contained in a cup of coffee can vary, but is generally between 50 and 100 mg. For most people, single doses of 200 to 400 mg per day are generally considered safe and sufficient to support health (32, 33, 34). However, taking too much caffeine can be counterproductive and is associated with side effects such as agitation, anxiety, nausea and sleep problems.

Summary: Caffeine is a natural stimulant that can improve brain function and increase energy and alertness.

4 Phosphatidylserine

Phosphatidylserine is a fatty compound, also known as a phospholipid, which is found in the brain (35, 36). It is thought that taking phosphatidylserine supplements may be helpful in maintaining brain function (37).

Studies have shown that taking 100 mg of phosphatidylserine three times a day may help reduce age-related decline in brain function (38, 39, 40, 41). In addition, healthy people who take phosphatidylserine supplements at doses of up to 400 mg per day show improved thinking ability and memory performance (42, 43).

However, larger and more extensive studies are needed to understand the full effects of phosphatidylserine on brain function.

Summary: Phosphatidylserine supplements may improve thinking ability and memory. They may also counteract age-related decline in brain function.

5. acetyl-L-carnitine

Acetyl-L-carnitine is an amino acid that is produced naturally in the body. It plays an important role in metabolism and especially in energy production.

It is claimed that taking acetyl-L-carnitine supplements can increase alertness, improve memory performance and slow down age-related memory loss (44).

Some animal studies have shown that acetyl-L-carnitine supplements can prevent age-related decline in brain function and increase learning capacity (45, 46).

Human studies have shown that acetyl-L-carnitine may be a useful supplement for slowing the age-related decline in brain function with age. It may also be useful for improving brain function in people suffering from mild dementia or Alzheimer's disease (47, 48, 49, 50, 51, 52).

However, there is as yet no research showing that acetyl-L-carnitine has beneficial effects in otherwise healthy people who do not suffer from loss of brain function.

Summary: Acetyl-L-carnitine may be useful for treating loss of brain function in the elderly or people suffering from mental disorders such as dementia or Alzheimer's disease. Its effects on healthy people are still unknown.

6 Ginkgo Biloba

Ginkgo Bil oba is a herbal supplement made from the leaves of the Ginkgo Biloba tree. It is a very popular supplement used by many people to boost their memory and brain power.

Ginkgo Biloba is believed to work by increasing blood flow to the brain and is claimed to improve brain functions such as focus and memory (51).

However, despite the widespread use of ginkgo biloba, the results of studies that have investigated its effects are mixed. Some studies have concluded that taking Ginkgo Biloba supplements can help reduce age-related decline in brain function (54, 55, 56).

One study conducted on healthy middle-aged people found that Ginkgo Biloba supplements helped to improve memory and thinking skills (57, 58). However, not all studies reach these conclusions (59, 60).

Summary: Ginkgo Biloba may help improve short-term memory and thinking ability. It may also protect against age-related decline in brain function.

7 Creatine

Creatine is a natural substance that plays an important role in energy metabolism. Creatine is found naturally in the human body, with its highest concentration in the muscles and lower concentrations in the brain.

Although creatine is a popular supplement, you can also find this compound in some foods - specifically animal foods such as meat, fish and eggs.

Interestingly, creatine supplements can improve memory and thinking skills in people who don't eat meat (61). One study found that vegetarians who used creatine supplements were able to improve their performance on a memory and intelligence test by 25 to 50% (62).

However, the same results cannot be observed with meat eaters. This could be due to the fact that they do not suffer from a creatine deficiency, as they consume sufficient amounts in their diet (63).

Summary: Taking creatine supplements could help people who do not eat meat to improve their memory and thinking skills.

8 Bacopa Monnieri

Bacopa Monnieri is a medicinal plant that has been used for centuries in traditional systems of medicine such as Ayurveda to improve brain function.

Bacopa monnieri has been shown to improve thinking and memory in both healthy people and those suffering from declining brain function (64, 65, 66, 76, 68, 69). However, it should be noted that only repeated use of Bacopa monnieri appears to have this effect. The dosage generally used is about 300 mg per day and it may take four to six weeks for results to be noticeable.

Studies conducted with Bacopa Monnieri also show that it can occasionally cause side effects such as diarrhea and digestive problems. For this reason, many people recommend taking this supplement in conjunction with food (70).

Summary: Bacopa monnieri has been shown to improve memory and thinking in healthy people and people with declining brain function.

9 Rhodiola Rosea

Rhodiola Rosea is a medicinal plant used in Chinese medicine to improve well-being and promote healthy brain function. Rhodiola Rosea is believed to help improve mental processing and relieve fatigue (71).

It has been shown that people who took Rhodiola Rosea benefited from reduced fatigue and improved brain function (72, 73, 74).

However, the results of corresponding studies were mixed (75). A recent study review conducted by the European Food Safety Authority (EFSA) concluded that further research is needed before definitive statements can be made about whether this medicinal plant can actually relieve fatigue and improve brain function (76).

Summary: Rhodiola Rosea may help to improve thinking ability by reducing fatigue. However, further human studies are needed to confirm this.

10 S-Adenosyl Methionine

S-adenosyl methionine (SAMe) is a substance that occurs naturally in the human body. It is used in chemical reactions to make and break down important compounds such as proteins, fats and hormones.

SAMe may be helpful in enhancing the effects of some antidepressants and reducing the decline in brain function seen in people suffering from depression (77, 78, 79). One study found that combining SAMe with prescription antidepressants increased the chances of remission by about 14% in people who had not previously responded to therapy (80).

Another study concluded that SAMe may be as effective as some types of prescription antidepressants in some cases (81).

However, there is no evidence that SAMe may have brain function benefits for people who do not suffer from depression.

Summary: SAMe may help improve brain function in people suffering from depression. However, there is no evidence that SAMe may have the same effect in healthy people.

Conclusion

Some of these supplements show promise when it comes to improving and protecting brain function. However, it should be noted that many supplements to improve brain function are only effective in people who suffer from impaired brain function or who are deficient in the supplement in question.

References:

Source: https://www.healthline.com/nutrition/best-nootropic-brain-supplements

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