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Last Updated on August 8, 2019

Do Memory Supplements Work? 10 Supplements to Boost Brain Power

Do Memory Supplements Work? 10 Supplements to Boost Brain Power

What are memory supplements, you ask? You know that moment when you take that first sip of coffee, and the caffeine begins to pulse through your body and awaken a clearer mind, sparking you into more efficient state of productivity?

Our ability to remember information and produce high quality work efficiently is heightened when we consume caffeine. Even non-coffee drinkers are well aware of the effects.

In this article, we’ll look into what memory supplements are and how you can use such supplements to boost your brain power.

Caffeine vs Memory Supplements

So what role does caffeine have when we consider what memory supplements are? Well, coffee is actually considered a nootropic. If you haven’t heard this term before, basically, a nootropic is defined as a substance that produces a brain boosting effect, which can enhance cognitive abilities such as reaction times, focus and memory.

In our busy lives that demand so much from us in our professional and personal responsibilities, the familiar feeling of brain fog many of us suffer from can really hinder our ability to move through all facets of life with ease and efficiency.

For productivity seekers and life hack enthusiasts, nootropics are definitely a new wave of supplements that are becoming more sought after and widely used, because of their brain boosting benefits.

This term was coined by Romanian psychologist Dr. Corneliu E. Giurgea in the 1960s, who came up with certain characteristics of what a pure nootropic is defined as:

  • Cognitive function enhancement (focus, memory, learning)
  • Improved reactions in thought and cognition when under stress
  • Protects decline of brain cells
  • Chemical protection against brain injury
  • More efficient neural pathway communication
  • Research driven proof
  • Minimal or no side effects with low-to-no toxicity

Although not every nootropic on the market will contain all of these characteristics, you’ll generally find that the more pure the substance is and higher the quality, the more characteristics will be ticked of this list in each supplement.

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In our context, the amount of characteristics each memory supplement displays (no side effects, protection of brain cells, etc.), will affect how pure and effective it will be on your system.

The mechanism of nootropic supplements interacting with our brain pathways are various, depending on the type of supplement you take and the concentration of each supplements. Generally, these are the main ways that they work:

  • Circulation – the cerebral area circulation affects the way the brain performs. These supplements assist in oxygenating the blood, which supports your vessels to deliver nutrients to our brain needed to function smoothly.
  • Brainwaves – nootropics can change brain wave frequencies to shift your cognitive state. Depending on the supplement, this can be a effect of deep calm, or high focus and concentration (like that coffee effect).
  • Energy availability – the brain is the most energetically demanding body organ, using 20% of the body’s energy. The cell’s energy creation center (mitochondria) are affected to create a boost in the way they metabolize energy. This means you can access more mental energy, faster.
  • Repair and protection – the antioxidant effect on the brain gives more support for the brain to defend against free radicals and toxicity. Cell repair and maintenance has also been found to be enhanced with nootropic use, allowing the body to regenerate. This is especially relevant to memory supplements being used in conditions like age-related decline that comes with dementia, for example.
  • Brain chemicals – the balance of chemicals in our brain shift with nootropic use, enabling enhanced communication and cognitive abilities, such as memory and response.

10 Best Brain Boosting Supplements

There are a ton of nootropics in the market, and not all are just memory supplements. Over 200 drugs are cited to affect cognitive ability, and though the research is still recent, what has been found so far is encouraging.

The nootropics are all extracted from natural sources, though there are two classes of these supplements: either in natural form, or extracted for synthetic creation into more of a ‘drug’ (often coming in the form of a powder or pill).

The bottom line is, yes, these memory boosting supplements do work. Below we’ll outline some of the best brain boosting supplements and the research that demonstrates the benefits

1. Panax Ginseng

Traditionally used in around Asia and North America for centuries, this herbal medicine has been known to boost attention, memory and focus. It has even been used as a calming supplement for people suffering anxiety.[1]

2. Ginkgo Biloba

Dating as far back as 270 million years, this herbal supplement aids cognition by allowing more blood flow to move through the brain. The main reported benefits have been focus and concentration enhancement and memory boosting.

One study found that it could benefit age-related cognitive deficits in older populations.[2] Another study found higher instances of memory recall for people taking the supplement.[3]

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3. Omega-3 Fatty Acids

Two types of Omega-3 fatty acids, DHA and EPA are found in supplements like fish oil. The function of DHA is to maintain the health of brain cells in their structure and function, reducing brain inflammation and improving brain cell growth.[4] Memory, reaction time and problem solving skills are increased by taking DHA supplements,[5] and the essential fatty acid EPA has also been linked to improving mood in people experiencing depression.[6]

4. Amino acids

There are a wide range of amino acids that the body requires to support its physical metabolism of energy and balance of muscle mass. L-Tyrosine is one example of an amino acid that is also used as a cognitive enhancer due to the effect it has on calming the system and how your brain reacts to stress.[7] As it is very bioavailable (highly absorbent in the body), only a small amount is needed to produce a powerful effect.

Similarly, Acetyl-L-carnitine is an amino important for energy production in the body. Reports of feeling more alert and focused have been found in the research,[8] whilst also being a beneficial supplement used to treat cognitive decline in those suffering mild dementia or Alzheimer’s.[9]

5. Bacopa Monnieri

Another traditionally used nootropic is this ancient Ayurvedic herb, Bacopa Monnieri. For healthy adults, as well as subject suffering from brain function decline, it’s been found to improve memory and thinking skills.[10]

Memory recall was also improved in another study of this supplement, though more studies are still needed to determine the effects at different dosage levels.[11] This one has been a well known memory supplement for quite some time.

6. Resveratrol

Found naturally occurring in grape, raspberry and blueberry skin, this antioxidant is also found in peanuts and chocolate.

These supplements are still being research in humans, though the effects so far are encouraging, with a long-term 26 week study noticing improved memory in healthy older adults when taking resveratrol supplement.[12]

7. Phosphatidylserine

This compound is found in the makeup of our brains structure, and tends to decline the more we age.

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To preserve brain health and assist with age related decline, research has found beneficial effects for people taking Phosphatidylserine supplements.[13] Response time and memory have also been improved in healthy populations studies.[14]

8. Rhodiola Rosea

This herb is known to assist the body to handle stress more efficiently. Research has indicated that taking Rhodiola Rosea supplements can decrease burnout symptoms and improve overall mood in people suffering from stress and anxiety.[15]

For people experiencing brain fog and fatigue – which is many of us in our fast paced, busy lives, this natural herb is a beneficial supplement to take to create a more easeful state of mind.

9. Noopept

As one of the most popular nootropic supplements, it increase cognitive functions such as learning ability, working memory enhancement, and logical thinking. It’s also a known mood boosting supplement.[16]

10. Modafinil

Another well known name on the market of nootropics, this synthetic supplement has been used especially for people needing a boost in energy when studying or working long hours.

Generally, this supplement is used most widely by people with sleep disorders, though has been also taken by healthy individuals looking to boost a sense of alertness and increase in energy.[17]

How to Take the Supplements

It’s always best to talk to your pharmacists or doctor when beginning any new supplement to determine the right dosage for you.

When you take nootropic memory supplements daily, overtime it has been found that some people can develop a tolerance to them.

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It’s suggested to cycle your dosage, for example, 5 days on, 2 days off. In this way, you can reduce the chance of becoming ‘numb’ to the effects, whilst still reaping the health benefits and feeling the shift in your cognitive abilities.

Brain Boosting Recipes

Depending on which nootropic supplement you choose to take, and the form it comes in, you can make some interesting concoctions when you use them in drinks and foods.

Below are some favorite memory enhancing supplement recipes you can try at home.

Amino Smoothie

Blend your favorite frozen fruit up with a cup of amino powder.[18] The fruits will mask any taste of the powder, and it’s easy to remember to drink in the morning to start your day.

Fish Oil Dressing

Salads can be easily spiced up with a dressing, and the addition of fish oil as the base gives an extra kick of nutrients. Whisk your choice of fish oil with balsamic vinegar and crushed garlic for a tangy salad topper.

Ginkgo Tea

Boil water in a saucepan, remove from head and add fresh ginkgo biloba leaves to steep for up to ten minutes. Strain and drink to absorb the infused hot tea and reap the memory boosting benefits.

The Bottom Line

So if you’ve been suffering brain fog, fatigue, or generally want to boost your brain power and see just how much productivity you are capable of, then memory supplements and other nootropics could offer you some great benefits.

Featured photo credit: Sharon McCutcheon via unsplash.com

Reference

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Jane Dizon

Nurse, Ninja Mom, Digital Marketing Specialist and Writer

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Last Updated on January 13, 2020

7 Simple Brain Training Habits to Boost Your Brain Power

7 Simple Brain Training Habits to Boost Your Brain Power

Throughout the ages, there have been many beliefs in various tricks to boosting brain power, yet when held up to scientific scrutiny, most of these beliefs don’t add up.

When I was a child, for example, my mother told me if I ate fish it would make me more intelligent. Of course, there’s no scientific proof this is true.

Today, there is a myriad of games you can download to your phone that claims to improve your brain’s cognitive skills. While we are still waiting for a conclusive scientific verdict on these, recent studies by neuroscientists at Western University in Ontario[1] and researchers from the University of Pennsylvania in Philadelphia appear to contradict these claims.[2]

So, how can we really boost our brain power? Well, it turns out there are a number of simple things you can do that will improve the function of your brain. Here are seven to get you started.

1. Do Your Most Difficult Tasks in the Morning

Our brains work at their best when they are fresh and energized after a good night’s sleep.

If you have a task to do that requires a lot of thought and focus, the best time to do that task would be first thing in the morning when your brain is at its freshest.

This is one of the reasons why checking email first thing the morning is not a good idea. You are wasting your brain’s best hours on a simple task that can be done when your brain is not at its freshest

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Throughout the day, you will find the amount of time you can focus for will fall. Your decision-making abilities will also begin to weaken as the day progresses. This is called “decision fatigue” and that means the decisions you make later in the day will not be as good as the decisions you make earlier in the day.

It’s far better to do your most difficult, creative tasks early taking advantage of your brain’s higher energy levels.

Try to avoid meetings first thing in the morning and schedule work that needs higher creative energy and concentration.

2. Get Enough Breaks

Our brains are not very good at maintaining concentration and focus for much more than an hour. Once you go beyond a certain amount of time, doing focused work, you will find yourself making more and more mistakes. This is a sign your brain is tired and needs a break.

Taking the right kind of break is important. Switching from working on a complex spreadsheet to checking your social media feeds is not going to give your brain the right kind of break. Instead, get up from your desk and head outside. If that is not possible, go to the nearest window and look outside.

Your brain needs a break from the screen, not just the spreadsheet, so leave your phone behind so you are not tempted to look at it and just savour the view.

3. Read Books, not Social Media Feeds

There are no shortcuts to improved knowledge and you are certainly not going to improve your general knowledge about anything useful by reading social media feeds. Instead, make reading books a regular habit.

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When you read good quality books, you increase your ability to use the knowledge you learn to solve problems as your brain will apply the knowledge you learned to existing situations.

Learn about economic theory, history and psychology. All these topics have real practical applications for us all today.

4. Exercise Regularly

Humans did not evolve to be stationary animals. You need to move.

Had our ancestors spent their days sat around, they would not have survived very long. To survive and find food, our ancestors had to keep moving. Our brains have evolved to function at their best when we are exercised.

In his book, Brain Rules, Prof.John Medina explains when we exercise, we increase the amount of oxygen in our brains and this helps to sharpen our brain’s functions.

In studies, when a previously sedentary group of people began a light exercise programme, their cognitive skills improve as well as reaction times and quantitive skills.

This is why you are more likely to find the solution to a problem when you are walking somewhere or exercising rather than when you are sat at a desk in front of a screen.

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5. Get Enough of the Right Food

You probably have experienced the afternoon slump at some point in your life. This is when you feel tired and fatigued in the mid-afternoon. This is a result of the carbohydrates you ate at lunchtime, stimulating your body to produce insulin which then causes a drop in your blood sugar levels.

When you go into an afternoon slump, concentrating for long periods become almost impossible and you just want to curl up and go to sleep.

To prevent the afternoon slump, try to eat a protein-rich lunch such as a tuna or chicken salad without pasta, rice or bread. Keep some healthy snacks such as mixed nuts and dried bananas around your workspace and when you feel a little peckish, eat a few of these.

Not only will you avoid the afternoon slump, but you will also improve your overall general health and feel a lot more energetic.

6. Drink Enough Water

Your brain is made up of about 70% water, so without enough water, your brain will not function at its best.

When you are not drinking enough water, you will find your ability to concentrate, make decisions and stay alert will reduce. You will feel sleepy and lack energy. Your brain functions at its best when it is properly hydrated.

The solution is to keep a large bottle of water at your work station and sip regularly from it throughout the day. This will increase the number of trips you need to make to the bathroom which is a good thing. It will keep you moving and taking regular breaks from your screen.

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7. Don’t Deprive Yourself of Sleep

You probably don’t need a long scientific study to convince you that if you are not getting enough sleep, you are not going to function at your best.

You just need to go a couple of days without getting enough sleep and you feel your abilities reduce. Your decision-making skills become erratic, your energy levels drop and your ability to stay focused on your work diminishes.

If you want to improve your brain’s ability to function, then start with getting enough sleep. The number of hours you need will depend on your own circadian rhythms, so find what works best for you.

Six to eight hours is usually enough for most people so make sure you are hitting that number of hours per night as a minimum.

The Bottom Line

Improving our brain power is not difficult. All we need to do is develop a few simple habits such as exercising regularly, getting enough sleep and eating the right foods.

These seven tips will go a long way to helping you to become more alert, able to focus longer and make decisions. All simple common sense tricks anyone can use.

More to Boost Your Brain Power

Featured photo credit: Nicole Wolf via unsplash.com

Reference

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