Introduction
Maintaining optimal brain function has become a priority for people of all ages. Whether you’re a student preparing for exams, a professional managing complex projects, or a senior concerned about maintaining cognitive abilities, the quest for enhanced mental performance has universal appeal. This growing interest has sparked extensive research into nutritional approaches to support brain health, with a particular focus on supplements that may boost cognitive function and enhance focus and attention.
Our brains are remarkably complex organs that require a diverse array of nutrients to function optimally. While a balanced diet forms the foundation of brain health, targeted supplementation can help fill nutritional gaps and provide therapeutic amounts of compounds that support cognition. From essential vitamins and minerals to specialized nootropics, the world of cognitive supplements offers promising options for those looking to enhance mental clarity, memory, focus, and overall brain health.
In this comprehensive guide, we’ll explore the science behind brain health supplements, examining the evidence for their efficacy, understanding how they work, and identifying which options may be most beneficial for different cognitive needs. We’ll also discuss how these cognitive enhancers relate to other essential health supplements, such as immune system support supplements, calcium supplements for bone health, and more, as optimal overall health supports better brain function. By taking an evidence-based approach, we aim to provide you with reliable information to make informed decisions about supplementing for brain health.
The Science of Brain Health
Before diving into specific supplements, it’s important to understand the biological foundations of cognitive function. The brain, despite making up just 2% of our body weight, consumes approximately 20% of our body’s energy. This high metabolic demand makes the brain particularly sensitive to nutritional status, similar to how vitamin support for immunity affects our body’s defense system.
Several key biological processes underpin healthy brain function:
Neurotransmitter Production
Neurotransmitters are chemical messengers that transmit signals between neurons. These include acetylcholine (important for learning and memory), dopamine (involved in motivation and reward), serotonin (regulates mood), and norepinephrine (affects alertness and attention). The synthesis of these crucial chemicals depends on specific nutrients like choline, amino acids, and various B vitamins. Many exercise energy boosters contain these same nutrients to support both physical and mental performance.
Neuroplasticity
The brain’s ability to form new neural connections throughout life—known as neuroplasticity—is essential for learning, memory, and adaptation. This process relies on adequate supplies of omega-3 fatty acids, antioxidants, and specific proteins that support neuronal growth and maintenance. These nutrients are often included in workout essentials supplements to support recovery and performance.
Energy Metabolism
Neurons have exceptionally high energy requirements. Optimal cellular energy production depends on B vitamins, CoQ10, and other cofactors that support mitochondrial function. Without sufficient energy, cognitive processes slow down, leading to mental fatigue and reduced performance. This is why long-lasting energy boosters often contain these same nutrients to support both mental and physical stamina.
Neuroprotection
The brain is highly vulnerable to oxidative stress and inflammation, which can damage neurons and impair function. Antioxidants, anti-inflammatory compounds, and certain specialized nutrients help protect brain cells from damage and support longevity. These compounds are also found in skin vitamins for anti-aging and skin vitamins for youthful appearance, as the mechanisms that protect brain cells also benefit skin health.
Research published in the Journal of Nutrition, Health & Aging has demonstrated that nutritional status directly impacts these fundamental processes, with deficiencies in key nutrients being linked to impaired cognitive performance (1). Conversely, optimal nutrition has been associated with better cognitive outcomes across the lifespan, highlighting the importance of a nutrient-rich diet supplemented as needed with targeted brain health nutrients and daily immune health support.
Glam Dust
Radiant Skin – Luscious Hair – Pristine Nails
Vitamin Shots
The ultimate brain and body supplements
Vitamin Sprinkles
The ultimate brain and body supplements
Essential Nutrients for Cognitive Function
While specialized “brain supplements” often get the spotlight, it’s crucial to recognize that many essential vitamins and minerals play fundamental roles in brain health. A high-quality multivitamin supplement, including plant-based multivitamin options for those following vegetarian or vegan diets, can provide these foundational nutrients, which often work synergistically with more specialized compounds.
B Vitamins
The B vitamin complex is particularly important for brain function and are essential vitamins for workouts due to their role in energy metabolism:
B1 (Thiamine) is critical for brain glucose metabolism. Research in the American Journal of Clinical Nutrition has shown that even mild thiamine deficiency can impair cognitive function, particularly affecting memory and attention (2). Thiamine is also crucial for women’s energy-boosting supplements, as deficiency can lead to fatigue.
B6, B9 (Folate), and B12 work together in the metabolism of homocysteine, a compound that at high levels is associated with cognitive decline. A landmark study published in the New England Journal of Medicine demonstrated that supplementation with these three B vitamins slowed brain atrophy in older adults with mild cognitive impairment (3). These vitamins are essential components of vegan nutrition for men, as B12 is primarily found in animal products.
B3 (Niacin) supports cellular energy production and DNA repair. A comprehensive review in Nutrients highlighted its role in protecting against neurodegenerative processes (4). It’s also important for effective stamina support and is included in many endurance-boosting vitamins for athletes.
Vitamin D
Once thought of primarily for bone health alongside calcium bone density supplements, vitamin D is now recognized as a neuroactive steroid that influences brain development and function. Vitamin D receptors are widespread throughout the brain, and research published in the Journal of Alzheimer’s Disease has linked vitamin D deficiency to poorer cognitive function and increased risk of dementia (5). Regular supplementation with vitamin D3 (the most bioactive form) has been shown to support cognitive health, particularly in those with previously low levels. Vitamin deficiencies and stress are often linked, making vitamin D important for cognitive function and mood regulation.
Vitamin E
As a powerful antioxidant, vitamin E helps protect brain cells from oxidative damage, similar to how it works in skin vitamins for glowing complexion. Research in the Archives of Neurology demonstrated that higher vitamin E intake was associated with reduced risk of cognitive decline in older adults (6). While excessive supplementation should be avoided, ensuring adequate vitamin E status through a multivitamin may support long-term brain health and is included in many nutritional supplements for eyesight.
Minerals
Several minerals play key roles in brain function:
Magnesium is involved in over 300 enzymatic reactions in the body, many of which affect brain function. It regulates neurotransmitter release and has been shown to improve synaptic plasticity, the brain’s ability to form new connections. Research in Neuron demonstrated that increasing brain magnesium improved learning and memory functions in animal models (7). Magnesium is also utilized in effective natural stress solutions due to its calming properties.
Zinc is essential for neurotransmitter function and regulation of brain-derived neurotrophic factor (BDNF), a protein that supports the survival and growth of neurons. A study in the Journal of Trace Elements in Medicine and Biology found associations between zinc deficiency and cognitive impairment (8). Zinc is also a key component of immune system support supplements and is critical for nutrient-rich immune support formulations.
Iron plays a crucial role in oxygen transport to the brain and the synthesis of neurotransmitters. Iron deficiency, even without anemia, can impair cognitive function and has been linked to attention problems and reduced learning capacity. This is why women’s iron-deficiency supplements are particularly important for cognitive health in women who may be more prone to iron deficiency.
Calcium, most known for bone health, also plays a role in neurotransmission. Calcium supplements for bone health may indirectly support cognitive function by ensuring adequate levels of this essential mineral, particularly important for older adults concerned with maintaining both bone density and cognitive abilities.
Omega-3 Fatty Acids
While technically not vitamins or minerals, omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are essential for brain health. DHA makes up approximately 30% of the fatty acids in the brain’s gray matter and is critical for neuronal membrane structure and function.
Research published in the American Journal of Clinical Nutrition found that higher blood levels of omega-3 fatty acids were associated with larger brain volumes and better cognitive performance (9). Regular supplementation with high-quality fish oil or plant-based iron supplements with added omega-3s from algae can ensure adequate levels of these important fatty acids, especially for those who don’t consume fatty fish regularly. These supplements are also beneficial for maintaining healthy skin, hair, and nails, making them part of diet tips for stronger nails.
Specialized Supplements for Cognitive Enhancement
Beyond the essential nutrients provided by a good multivitamin, several specialized supplements have shown particular promise for enhancing specific aspects of cognitive function and can serve as fitness nutrient supplements for both mental and physical performance.
Phosphatidylserine (PS)
Phosphatidylserine is a phospholipid that makes up part of the cell membrane in neurons. It plays a vital role in cell signaling and the release of neurotransmitters. Multiple clinical studies have demonstrated PS’s benefits for memory and cognition.
A comprehensive review published in Nutrition found that PS supplementation improved memory, learning, concentration, and word recall in elderly people with cognitive decline (10). The typical effective dose ranges from 100-300 mg daily, with benefits often becoming noticeable after several weeks of consistent use. This makes it a valuable addition to best supplements for improved stamina and cognitive performance.
Acetyl-L-Carnitine (ALCAR)
This amino acid derivative helps transport fatty acids into the mitochondria for energy production and also supports the synthesis of acetylcholine, a neurotransmitter crucial for learning and memory.
Research published in the American Journal of Clinical Nutrition demonstrated that ALCAR supplementation improved mental fatigue and cognitive functions in elderly subjects (11). It appears particularly beneficial for age-related cognitive decline and may help address mental fatigue. ALCAR is often included in premium stamina-enhancing vitamins and workout essentials supplements due to its role in energy production.
Bacopa Monnieri
With centuries of use in traditional Ayurvedic medicine, Bacopa has impressive modern research supporting its cognitive benefits. It contains compounds called bacosides that protect neurons from damage and promote repair.
A meta-analysis published in the Journal of Ethnopharmacology examined nine clinical trials and concluded that Bacopa significantly improved speed of attention, memory acquisition, and retention in healthy adults (12). Bacopa is particularly notable for its effects on memory, though it typically requires 8-12 weeks of supplementation before benefits become apparent. It’s considered one of the best plant-based supplements for cognitive enhancement.
Lion’s Mane Mushroom (Hericium erinaceus)
This unique medicinal mushroom contains compounds that stimulate the production of nerve growth factor (NGF), a protein that promotes the growth and maintenance of neurons. It’s becoming increasingly popular in non-GMO plant-based liquid vitamins formulations.
A double-blind, placebo-controlled study published in Phytotherapy Research found that Lion’s Mane supplementation improved cognitive function in older adults with mild cognitive impairment (13). Its neuroprotective and regenerative properties make it a promising option for both cognitive enhancement and long-term brain health. As a natural ingredient, it’s often included in both vegan liquid multivitamins and natural stress relief options.
Citicoline (CDP-Choline)
Citicoline serves as a precursor to both phosphatidylcholine (a major component of brain cell membranes) and acetylcholine (a key neurotransmitter). It also supports mitochondrial function and provides neuroprotective effects.
Research published in the Journal of Clinical Psychopharmacology demonstrated that citicoline supplementation improved attention and executive function in healthy women (14). Its dual action of supporting structural brain health and neurotransmitter function makes it a versatile supplement for cognitive enhancement and is often included in vitamins for endurance training regimens.
Glam Dust
Radiant Skin – Luscious Hair – Pristine Nails
Vitamin Shots
The ultimate brain and body supplements
Vitamin Sprinkles
The ultimate brain and body supplements
The Science Behind Green Tea and Other Brain Supplement Options for Enhanced Cognitive Function & Enhancing Focus and Attention
One study published in the Journal of Nutrition found that green tea consumption may benefit memory and brain performance through its unique combination of L-theanine and caffeine, where caffeine is a natural stimulant that sharpens focus while L-theanine promotes relaxation, making this beverage an effective natural stimulant for healthy people seeking cognitive enhancement. Various nootropic supplements to boost concentration and focus have gained popularity among healthy adults who desire to improve brain function without prescription medications. These supplements often serve as safe natural stress relief remedies for those dealing with high-pressure environments.
Brain health supplements containing B vitamins play a crucial role in brain chemistry and energy production, with vitamin B supplements often included in brain health supplement for memory products. These same B vitamins are critical for long-lasting endurance support and are found in many immunity boosters for sale. A clinical study showed that adults who took the original focus factor original for six weeks improved their memory and thinking skills significantly compared to those taking a placebo, suggesting certain supplements might help support healthy brain function particularly in healthy older adults.
Focus pills and brain booster supplements have been shown to target working memory, attention and focus, with some evidence that fish oil supplements may protect the brain from oxidative damage while supporting memory and learning. Among the top 10 nootropic supplements marketed as cognitive enhancers, those containing proper nutrition for the brain with essential vitamins and minerals tend to show better results for memory and concentration. Supplements help maintain brain health through multiple mechanisms, some enhance blood flow to the brain, others support neurotransmitter production in the part of the brain associated with learning and memory.
Researchers at Oxford University found that resveratrol supplements could potentially help improve your memory and protect the brain as you age by promoting better memory function and general brain health. While supplements can improve cognitive functions such as memory in some cases, experts recommend combining them with brain games and other lifestyle interventions to truly enhance brain performance and help brain health over time. Herbal supplements with ingredients that help support healthy brain function continue to be researched, with preliminary evidence suggesting some may boost memory and focus when used consistently over time, though adults who took the original formulations often reported more substantial benefits than those using newer alternatives.
Adaptogens for Brain Health
Adaptogens are a special class of herbs that help the body resist various stressors, physical, chemical, and biological. Since chronic stress can severely impact cognitive function, adaptogens offer an interesting approach to supporting brain health through stress resilience and serve as effective natural stress solutions for many individuals.![Magnesium: Nature's Relaxation Mineral The Calming Effects of Magnesium Magnesium has earned its reputation as "nature's relaxation mineral" for good reason. This essential mineral plays a fundamental role in over 300 enzymatic reactions in the body, many directly related to stress response, nervous system function, and mood regulation. Magnesium helps regulate neurotransmitters that calm the brain and supports healthy adrenal function, which is crucial during periods of stress [12]. Perhaps most notably, magnesium moderates the release of stress hormones and blocks the brain's stress receptors (NMDA receptors). It also promotes the production of GABA, an inhibitory neurotransmitter that creates a sense of calm in the nervous system. These mechanisms explain why magnesium supplementation has been shown to reduce anxiety symptoms and improve stress resilience. A groundbreaking study published in the journal Nutrients found that magnesium supplementation significantly reduced stress parameters in individuals with mild to moderate anxiety. Participants reported improvements in sleep quality, emotional reactivity, and overall sense of well-being [13]. Other research has shown that magnesium can help reduce the physical symptoms of stress, such as muscle tension and headaches. Combating Widespread Deficiency Despite magnesium's critical importance, deficiency is alarmingly common in developed countries. Modern agricultural practices have depleted soil magnesium content, processed foods lack this mineral, and chronic stress itself depletes magnesium stores—creating a troublesome cycle where stress causes deficiency, which then reduces stress resilience. Food sources of magnesium include dark leafy greens, nuts, seeds, legumes, and whole grains. However, many people benefit from supplementation, especially during high-stress periods. Magnesium comes in various forms, with magnesium glycinate and magnesium threonate showing particular promise for stress and anxiety relief due to their superior bioavailability and ability to cross the blood-brain barrier. Many comprehensive multisupplements include magnesium, though often in smaller amounts than the recommended daily intake of 310-420mg for adults. For those focused specifically on stress relief, additional magnesium supplementation may be beneficial alongside a daily multisupplement. Vitamin C: More Than Just Immune Support Stress, Adrenals, and Vitamin C While commonly associated with immune health, Vitamin C plays a surprising role in stress management. The adrenal glands, which produce stress hormones, contain one of the highest concentrations of Vitamin C in the body. During periods of stress, these reserves can become rapidly depleted as Vitamin C is used to produce cortisol and other stress hormones [14]. Research has shown that Vitamin C supplementation can modulate cortisol levels, potentially preventing the negative effects of this stress hormone when chronically elevated. A study published in Psychopharmacology found that participants who received Supplement C experienced faster recovery of cortisol levels after a stressful event compared to those given a placebo [15]. Beyond its role in hormone production, Supplement C acts as a powerful antioxidant, protecting the brain and body from oxidative damage that increases during chronic stress. This antioxidant action may help prevent stress-related cognitive decline and mood disorders. Optimal Intake for Stress Resilience While the minimum recommended daily intake for Supplement C is 75-90mg for adults, research suggests that higher amounts (500-1000mg daily) may provide additional benefits for stress management and overall health. Unlike most animals, humans cannot synthesize Supplement C internally, making regular dietary intake or supplementation essential. Citrus fruits, berries, kiwi, bell peppers, and broccoli provide excellent dietary sources of Supplement C. However, this water-soluble Supplement isn't stored in the body, necessitating regular intake. Additionally, stress, pollution, smoking, and certain medications can all increase Supplement C requirements. Most multivitamins contain Vitamin C, though amounts vary significantly between formulations. For those experiencing high stress levels, a multivitamins with higher Supplement C content or an additional supplement may be beneficial. Zinc: The Overlooked Mineral for Emotional Balance Zinc's Role in Brain Function and Mood Zinc is a trace mineral essential for hundreds of enzymatic reactions in the body, including many related to brain function, hormone production, and neurotransmitter activity. Research has identified zinc as a crucial component in the regulation of the stress response through its effects on the HPA (hypothalamic-pituitary-adrenal) axis, which controls cortisol production [16]. Low zinc levels have been associated with increased anxiety, depression, and impaired cognitive function. A study published in Biological Psychiatry demonstrated that zinc supplementation significantly reduced depression and anxiety scores in patients with clinical depression [17]. Other research suggests that zinc deficiency may make individuals more vulnerable to the negative effects of psychological stress. Interestingly, zinc seems to play a complementary role with other nutrients discussed in this article. It works synergistically with B Supplements for neurotransmitter production and with magnesium for neural signaling. This interconnectedness highlights the importance of comprehensive nutritional support through multisupplements rather than isolated supplementation. Sources and Optimal Intake Oysters contain more zinc per serving than any other food, but other good sources include red meat, poultry, beans, nuts, and whole grains. Plant sources contain compounds called phytates that can reduce zinc absorption, making deficiency more common among vegetarians and vegans. The recommended daily intake for zinc is 8-11mg for adults, with requirements potentially increasing during periods of high stress. Most multisupplements contain zinc, though quality and bioavailability vary between products. Look for zinc citrate, zinc glycinate, or zinc picolinate forms, which research suggests are better absorbed than zinc oxide. Omega-3 Fatty Acids: Essential Fats for Emotional Well-being The Brain-Protective Effects of Omega-3s While not technically supplements, omega-3 fatty acids deserve mention in any comprehensive discussion of nutritional support for stress relief. These essential fats, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), serve as structural components of brain cell membranes and influence neurotransmitter function and inflammatory processes in the brain [18]. Research has shown that omega-3 fatty acids can help reduce anxiety and depression symptoms, possibly through their anti-inflammatory effects and impact on brain-derived neurotrophic factor (BDNF), a protein that supports neural health and plasticity. A meta-analysis published in JAMA Psychiatry found that EPA-rich omega-3 supplements significantly improved symptoms in patients with clinical depression [19]. Beyond their direct effects on mood, omega-3s help protect the brain from the damaging effects of chronic stress by reducing inflammation and oxidative stress. They may also improve stress resilience by optimizing the function of cell receptors involved in the stress response. Combining with Multivitamins for Comprehensive Support While fatty fishlike salmon, mackerel, and sardines provide excellent dietary sources of omega-3s, many people don't consume these regularly. Plant sources like flaxseeds and walnuts contain a different form of omega-3 (ALA) that must be converted to EPA and DHA in the body, a process that is often inefficient. Some advanced multivitamins formulations now include omega-3 fatty acids, though typically in smaller amounts than would be found in dedicated fish oil supplements. For those specifically targeting stress and mood support, combining a comprehensive multisupplement with a separate omega-3 supplement may provide optimal results.](https://thevitaminshots.com/wp-content/uploads/2025/04/pexels-olly-3812745-300x200.jpg)
Rhodiola Rosea
Known for reducing fatigue and increasing stress resistance, Rhodiola has shown promising effects on cognitive function, particularly under conditions of stress and fatigue.
A systematic review published in Phytomedicine concluded that Rhodiola improves physical and mental performance and reduces symptoms of fatigue (15). It appears to work in part by modulating stress hormones and supporting healthy neurotransmitter levels. This makes it valuable for both brain function and as one of the long-lasting energy boosters for physical performance.
Ashwagandha (Withania somnifera)
This traditional Ayurvedic herb has been shown to reduce cortisol levels and protect brain cells from the deleterious effects of chronic stress, making it one of the most effective natural stress solutions available.
A randomized, double-blind, placebo-controlled trial published in the Journal of Dietary Supplements found that ashwagandha supplementation significantly improved reaction time and task performance compared to placebo (16). Its ability to modulate the stress response makes it particularly valuable for cognitive performance under pressure and is often included in natural stress relief options for both men and women.
Synergistic Approaches to Cognitive Enhancement
While individual supplements can offer benefits, many experts believe that a synergistic approach, combining complementary nutrients that support different aspects of brain function, may provide the most comprehensive support for cognitive health and serve as effective stamina support for both mental and physical performance.
High-quality multivitamin supplements, including vegan liquid multivitamins for those following plant-based diets, often serve as the foundation of such an approach, providing essential vitamins and minerals that support basic neurological function. These can then be complemented with targeted supplements based on specific cognitive goals or concerns.
For example, research published in the Journal of Alzheimer’s Disease examined a nutrient combination that included B vitamins, antioxidants, and omega-3 fatty acids, finding that this comprehensive approach improved memory performance in older adults with mild cognitive impairment (17). This combination approach is also beneficial for daily immune health maintenance.
When considering a synergistic approach, it’s important to think about:
- Foundation nutrients: Ensuring all essential vitamins and minerals are adequately supplied through quality multivitamins
- Structural support: Including nutrients that support brain cell structure and repair (omega-3s, phospholipids)
- Energy production: Adding compounds that enhance mitochondrial function and cellular energy (B vitamins, CoQ10, ALCAR) for effective stamina support
- Neurotransmitter support: Including precursors for key neurotransmitters (choline, amino acids)
- Neuroprotection: Adding antioxidants and anti-inflammatory compounds that protect against neuronal damage, which also benefit skin health when included in skin vitamins for anti-aging formulations
A well-formulated multivitamin can provide many of these components in a single supplement, offering convenience and ensuring broad nutritional coverage. This foundation can then be augmented with specific supplements targeting individual needs or goals, including women’s energy-boosting supplements for those with particular nutritional needs.
Glam Dust
Radiant Skin – Luscious Hair – Pristine Nails
Vitamin Shots
The ultimate brain and body supplements
Vitamin Sprinkles
The ultimate brain and body supplements
Practical Considerations for Supplementation
When considering supplements for cognitive enhancement, several practical factors should guide your approach:
Quality Matters
The supplement industry is less regulated than pharmaceuticals, making quality control crucial. Look for products from reputable manufacturers that undergo third-party testing for purity and potency. This is especially important for immune system support supplements and nutritional supplements for eyesight, where quality directly impacts efficacy. Certifications from organizations like NSF International, USP, or ConsumerLab can provide additional assurance of quality.
Timing and Consistency
Many cognitive supplements require consistent use over weeks or months before benefits become apparent. Creating a regular supplementation routine can help ensure you’re giving supplements adequate time to work. Some supplements, like phosphatidylserine and bacopa monnieri, may take 8-12 weeks to show full benefits. This principle applies to most supplements, including calcium supplements for bone health and plant-based iron supplements, which need consistent use for maximum benefit.
Individual Variation
Response to cognitive supplements varies significantly between individuals due to differences in baseline nutritional status, genetics, lifestyle factors, and specific cognitive needs. What works remarkably well for one person may have minimal effect for another. This underscores the importance of self-monitoring and potentially working with a healthcare provider to tailor supplementation to your needs, especially when selecting vitamins for endurance training or premium stamina-enhancing vitamins.
Interactions and Safety
Even natural supplements can interact with medications or have contraindications for certain health conditions. For example, some adaptogenic herbs may interact with medications affecting stress hormones, while high-dose omega-3 supplements might increase bleeding risk in those taking blood thinners. Always consult with a healthcare provider before starting new supplements, especially if you have existing health conditions or take medications. This caution applies to all supplements, including exercise energy boosters and endurance-boosting vitamins for athletes.
Conclusion
The field of cognitive enhancement through nutritional supplementation offers promising approaches for supporting brain health and function. From essential vitamins and minerals to specialized nootropics and adaptogenic herbs, various supplements have demonstrated potential benefits for memory, focus, mental energy, and long-term brain health.
A thoughtful approach to cognitive supplementation begins with ensuring adequate levels of foundation nutrients through a high-quality multivitamin supplement, which can include plant-based multivitamin options for those following vegetarian or vegan diets. This nutritional foundation can then be enhanced with targeted supplements based on specific cognitive goals or concerns. Whether you’re looking to support daily mental performance, address specific cognitive challenges, or invest in long-term brain health, the research suggests that appropriate supplementation can play a valuable supporting role.
However, it’s important to remember that supplements work best as part of a comprehensive approach to brain health that includes regular physical activity, quality sleep, stress management, and cognitive stimulation. By combining targeted supplementation with these brain-healthy lifestyle practices, you can create optimal conditions for cognitive performance and long-term brain health, which also supports fitness goals when combined with workout essentials supplements.
As research in this field continues to evolve, we can look forward to increasingly refined approaches to nutritional support for cognitive function. In the meantime, the evidence-based options discussed in this article offer practical starting points for those seeking to support their brain health through supplementation, enhance focus and attention, or improve their overall wellbeing with immune system support supplements, calcium supplements for bone health, and other targeted nutritional interventions.
References
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
Gibson, G. E., Hirsch, J. A., Cirio, R. T., Jordan, B. D., Fonzetti, P., & Elder, J. (2013). Vitamin B1 (thiamine) and dementia. Annals of the New York Academy of Sciences, 1367(1), 21-30.
Smith, A. D., Smith, S. M., de Jager, C. A., Whitbread, P., Johnston, C., Agacinski, G., … & Refsum, H. (2010). Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PloS one, 5(9), e12244.
Fricker, R. A., Green, E. L., Jenkins, S. I., & Griffin, S. M. (2018). The influence of nicotinamide on health and disease in the central nervous system. International Journal of Tryptophan Research, 11, 1178646918776658.
Littlejohns, T. J., Henley, W. E., Lang, I. A., Annweiler, C., Beauchet, O., Chaves, P. H., … & Llewellyn, D. J. (2014). Vitamin D and the risk of dementia and Alzheimer disease. Neurology, 83(10), 920-928.
Morris, M. C., Evans, D. A., Tangney, C. C., Bienias, J. L., Wilson, R. S., Aggarwal, N. T., & Scherr, P. A. (2005). Relation of the tocopherol forms to incident Alzheimer disease and to cognitive change. The American journal of clinical nutrition, 81(2), 508-514.
Slutsky, I., Abumaria, N., Wu, L. J., Huang, C., Zhang, L., Li, B., … & Liu, G. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165-177.
Warthon-Medina, M., Moran, V. H., Stammers, A. L., Dillon, S., Qualter, P., Nissensohn, M., … & Lowe, N. M. (2015). Zinc intake, status and indices of cognitive function in adults and children: a systematic review and meta-analysis. European journal of clinical nutrition, 69(6), 649-661.
Pottala, J. V., Yaffe, K., Robinson, J. G., Espeland, M. A., Wallace, R., & Harris, W. S. (2014). Higher RBC EPA+ DHA corresponds with larger total brain and hippocampal volumes: WHIMS-MRI study. Neurology, 82(5), 435-442.
Glade, M. J., & Smith, K. (2015). Phosphatidylserine and the human brain. Nutrition, 31(6), 781-786.
Malaguarnera, M., Gargante, M. P., Cristaldi, E., Colonna, V., Messano, M., Koverech, A., … & Motta, M. (2008). Acetyl L-carnitine (ALC) treatment in elderly patients with fatigue. Archives of gerontology and geriatrics, 46(2), 181-190.
Pase, M. P., Kean, J., Sarris, J., Neale, C., Scholey, A. B., & Stough, C. (2012). The cognitive-enhancing effects of Bacopa monnieri: a systematic review of randomized, controlled human clinical trials. Journal of alternative and complementary medicine, 18(7), 647-652.
Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372.
McGlade, E., Locatelli, A., Hardy, J., Kamiya, T., Morita, M., Morishita, K., … & Yurgelun-Todd, D. (2012). Improved attentional performance following citicoline administration in healthy adult women. Food and Nutrition Sciences, 3(6), 769-773.
Hung, S. K., Perry, R., & Ernst, E. (2011). The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. Phytomedicine, 18(4), 235-244.
Pingali, U., Pilli, R., & Fatima, N. (2014). Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy research, 6(1), 12-18.
Scheltens, P., Twisk, J. W., Blesa, R., Scarpini, E., von Arnim, C. A., Bongers, A., … & Kamphuis, P. J. (2012). Efficacy of Souvenaid in mild Alzheimer’s disease: results from a randomized, controlled trial. Journal of Alzheimer’s Disease, 31(1), 225-23