Looking to boost your brainpower and protect your cognitive health as you age? According to doctors, a handful of ‘powerful’ and ‘amazing’ supplements may help sharpen focus, improve memory, and support long-term brain function. From essential fatty acids to lesser-known antioxidants, these expert-approved picks are described as “amazing” for mental clarity and overall brain health.
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1. Neurolink Powder
Daniel Amen, MD and brain health expert, shared his go-to supplements that can help if you’re constantly “struggling with worry, focus, and anxiety.” He reveals that Neurolink powder is a powerful supplement because “its got 5-HTP,” which helps boost serotonin levels, GABA “to help quiet the noise in your brain,” and L-Tyrosine to help boost dopamine. He states that these combined are “the most effective” to improve brain health and mood.
It also contains vitamins B6, L-Glutamine, and Taurine.
2. Magnesium
When it comes to anxiety and stress, magnesium is one of the best natural solutions. Magnesium is known as a calming mineral, primarily due to its role in boosting gamma-aminobutyric acid (GABA) activity, which helps regulate mood and reduce anxiety. "Magnesium has been shown to have a significant calming effect on the body and mind, which can help relieve symptoms of anxiety, restlessness, and insomnia," shares Victoria Glass, M.D. from Farr Institute.
GABA is a neurotransmitter that promotes relaxation and reduces stress, helping you focus better and maintain a positive outlook. In addition to its mental benefits, magnesium also helps regulate blood pressure, preventing headaches and enhancing your ability to concentrate.
3. Vitamin D
If you frequently experience low mood and energy levels, it may be time to add Vitamin D to your supplement rotation—in fact, Vitamin D deficiency could the root of the problem.
Vitamin D is known for its positive effects on brain function and mood, particularly because of its ability to influence serotonin, a key "happy hormone." Serotonin regulates mood, energy, and even focus, so it’s no surprise that a deficiency in Vitamin D is linked to depression and low energy levels.
"Research has shown that people with low vitamin D levels are significantly more likely to experience symptoms of depression, as well as elevated levels of stress and anxiety," Dr. Glass tells us. By upping your intake of Vitamin D, you could see a range of symptoms dissipate. "This vitamin is critical for healthy brain function and can contribute to improved mood, focus, and energy levels." But it doesn't stop there; this vitamin can also prevent issues over time: "Vitamin D can also help protect against neurodegeneration and cognitive decline as you get older," she says.
Incorporating these supplements into your daily routine can give you the mental clarity and emotional balance needed to stay focused and happy throughout the day. Always consult with a healthcare professional to ensure you're taking the right doses for your individual needs.
4. Omega-3 fatty acids
"Omega-3s (EPA and DHA) are essential for brain health and improve cognitive function, memory, and focus in older adults," explains dietitian Krutika Nanavati.
These fatty acids, found abundantly in foods like fatty fish or fish oil capsules, play a crucial role in maintaining optimal brain function. Incorporating omega-3s into your daily regimen can help reduce brain fog and support clearer thinking.
5. B Vitamins
Nanavati highlights the importance of B vitamins, especially B6, B9, and B12, in regulating homocysteine levels. Elevated homocysteine levels have been linked to cognitive decline and brain atrophy. "Consuming enough of these vitamins through diet or supplements can help maintain brain health and improve concentration and energy levels," she suggests.
Ensuring adequate intake of B vitamins can be instrumental in combating brain fog and promoting sharper focus.
