Table of contents:
- Various choices of supplements for the brain that you can consume
- 1. Vitamin B12
- 2. Vitamin E
- 3. Omega-3 fatty acids
- 4. Acetyl-L-carnitine
- Another great way to improve your memory
- 1. Pay attention to nutritional intake
- 2. Exercise regularly
- 3. Get enough sleep
- 4. Manage stress
Proper nutritional intake does play an important role for brain health. Unfortunately, not everyone is able to meet their nutritional needs only from the food they consume on a daily basis. Some people may need additional nutritional intake from supplements. If you are one of them, here are some choices of supplements for the brain that you can consume on a daily basis. However, make sure you consult your doctor first before taking the supplements below.
Various choices of supplements for the brain that you can consume
1. Vitamin B12
Scientists have long studied the link between low levels of vitamin B12 (cobalamin) and memory. Vitamin B12 plays a role in the formation of myelin, which is a fatty substance that coats and protects nerve fibers in the brain and spinal cord.
According to an expert at the Mayo Clinic, adequate intake of B12 in your diet can help protect the brain from nerve damage, improve memory, and reduce the risk of decreased mental function.
2. Vitamin E
There is some evidence to suggest that vitamin E can benefit the mind and memory of the elderly. Although vitamin E does not appear to reduce the risk of Alzheimer's disease, it is believed to slow the progression of the disease.
However, you have to be careful when taking this supplement for the brain. The reason is, consuming more than 1,000 IU of vitamin E per day is very risky for people with heart disease, especially for those who are taking blood thinners. High doses of vitamin E also increase the risk of prostate cancer.
That is why, make sure you always consult a doctor before deciding to take this supplement.
3. Omega-3 fatty acids
Omega-3 fatty acids are one of the essential nutrients for brain development. Studies show that a higher intake of omega-3 fatty acids from foods such as fish and vegetable oil can help ward off Alzheimer's.
Another study also found that people who took fish oil supplements were safer from brain weakening (atrophy) than those who didn't take fish oil.
4. Acetyl-L-carnitine
Several studies have shown that the synthesis of the amino acid carnitine can help Alzheimer's patients with memory problems. This supplement could provide greater benefits for people who have Alzheimer's at a young age, or who have a very fast rate of Alzheimer's development.
For some people, supplements are able to meet the nutritional and vitamin intake they do not get from the food they consume on a daily basis. However, make sure you always consult your doctor before deciding to take supplements. This is so that you get a daily intake dose that is safe and according to your needs.
Another great way to improve your memory
In fact, there are several other key ways to improve memory and cognitive function of your brain, namely:
1. Pay attention to nutritional intake
Food plays an important role in maintaining health, including your brain. Even what you consume will affect your mood, brain energy, memory, and your body's ability to deal with stress.
Meeting the needs of glucose and complex carbohydrates will provide enough energy for the brain to perform its functions. Some foods that are good for the brain include fish, dark green leafy vegetables, fresh fruit, whole grains, and so on.
2. Exercise regularly
Regular exercise and physical activity can affect a person's cognitive function. With physical activity, the brain will work optimally to produce protein b rain-derived neurotrophic factor (BDNF) which helps increase blood flow to the brain and prevents damage to brain cells.
3. Get enough sleep
Sleep is the best way to rest the brain. The reason is, lack of sleep can reduce brain function to think and process information. Meeting the need for about 7 hours of sleep per night will provide more energy for the brain, making it easier for the brain to concentrate.
4. Manage stress
Prolonged stress will increase levels of the hormone cortisol. As a result, it can decrease brain function, causing you to experience disorders mood , and have difficulty learning. Well, yoga and meditation will help you to manage stress. That way the cortisol hormone will not increase continuously.
