As we grow older a lot of attention is focused on our physical health, and so much importance is rightly placed on remaining active and concerning how our bodies are feeling. But as we age cognitive health is also an essential consideration. A healthy diet and lifestyle is vital to consider for the benefit of our brain health as we look to improve/preserve memory, boost mood, sharpen focus and maintain mental agility through our lifetime.
A varied and balanced diet including all the major food groups, with plenty of fresh plant-based foods; antioxidant rich fruits and vegetables, as well as healthy fats, wholegrains and high-quality lean protein is the best way to ensure all our nutrition needs are met. However, in our modern lives with busy schedules and a need for convenience it can often mean diets are restricted or lacking, meaning this is not always easily achievable on consistent daily basis. That’s where supplements can come in useful to help fill in any nutritional gaps and support brain function.
Here are some of the best supplements recommended for brain health:
Omega 3 – Omega 3s are essential fatty acids that are important for brain health and are most likely to be lacking in many peoples’ modern diet. As the Western diet has changed, many of us do not eat enough weekly portions of oily fish for optimal intake - such as salmon, mackerel, or sardines. Omega-3 is required for healthy brain development and function. A daily supplement of cod liver oil or krill oil is an ideal way to boost your intake of this essential nutrient. Flaxseed oil capsules are a great alternative source of omega 3 if you are a vegan or vegetarian.
Ginkgo Biloba – The herbal extract of Ginkgo Biloba is a popular ingredient that has been studied extensively for its effects on brain health. It contains high levels of flavonoids and terpenoids which are antioxidant compounds. A tree native to China, Ginkgo Biloba is a popular Chinese medicine commonly recommended for memory and brain function. It has been found supplementation may help improve the memory and mental performance both in healthy young adults and in the elderly.
Lecithin – Is a rich dietary source of choline an important nutrient for brain function. Choline is a precursor to the neurotransmitter acetylcholine to support healthy cognitive function. Phosphatides in lecithin also help support cell membranes throughout the body, including in the brain, which helps maintain healthy brain structure and function. Sunflower lecithin is suitable for vegetarians and vegans and is a great alternative to soya lecithin.
B Vitamins – The B Vitamins are water soluble so need to be replenished through our diet every day. They are important for a healthy brain as they play a role in such a wide range of cellular functions including energy production, cell metabolism and keeping a healthy nervous system. A one-a-day B complex supplement can be a good way to ensure you are consistently getting adequate intake of all your B Vitamins. But if you are looking for something a bit extra HIGH Q – Hellenia’s smart supplement combines crucial B vitamins alongside other beneficial ingredients for brain health, providing you with increased concentration and alertness. This includes Bacopa Monnieri which has been shown in animal and human studies to improve memory, attention and the ability to process information [1,2]. L-Theanine an amino acid present in green tea. It is said to increase alpha brain waves and has been shown to promote relaxation and benefit attentional processes [3]. Phophatidylserine - A phospholipid that is highly present in neural tissue - vital for the brain and cognitive function, keeping your mind and memory sharp [4]. Lions Mane – a type of mushroom that contains hericenones and erinacines, 2 special compounds that can stimulate the growth of brain cells and benefit cognitive function and mood [5]. Alpha-GPC - said to increase levels of the brain chemical acetylcholine, which is important for memory and learning functions. Studies have also shown it to increase motivation in individuals [6]. High Q incorporates AlphaGrain® an exclusive specification of Alpha-GPC. For further product information click here.
Alongside a healthy diet and lifestyle natural supplements can prove a valuable addition to help support brain health as we age. To view a wide range of brain-boosting supplements in Hellenia’s brain and mood category click here.
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