What are the best foods and supplements for optimal brain health? Based on research and the discussions with doctors, nutritionists and neurologists, these are the best vitamins and brain supplements.
1. Water. Dehydration raises stress hormone levels, causing serious brain damage. Drink at least ten glasses of water a day.
2. Fish. DHA, an omega-3 fatty acid found in fish, is the main component of brain synapses. A lack of omega-3 has been shown to diminish intellectual performance and is linked with dementia. If you don’t eat fish, omega-3 is also found in walnuts, pumpkin seeds, and flax seeds. In addition, you can take DHA as a supplement; 1000 mg a day is recommend.
3. Antioxidant-Rich Fruits and Vegetables. The best of these, according to the U.S. Department of Agriculture, are blueberries, blackberries, cranberries, strawberries, spinach, raspberries, brussel sprouts, plums, broccoli, beets, avocados, oranges, red grapes, red bell peppers, cherries, and kiwis. Five servings a day of fruits and vegetables is recommended. You can also supplement green foods if you are not getting enough through diet alone.
4. Complex Carbohydrates. For energy, your brain needs fuel, and the best choice is glucose. Complex carbohydrates, such as whole grains, starchy vegetables and fruits digest slowly, providing a steady supply.
6. Eggs. Eggs are rich in choline, a fat-like B vitamin, which has been shown to enhance memory and minimize fatigue.
7. Alpha Lipoic acid (aLa). This powerful supplement is both water and fat soluble, meaning it enters all parts of cells to neutralize free radicals. It is the only antioxidant supplement that can easily get into the brain. There is some evidence it is useful in the prevention of strokes.
8. Acetyl-L-Carnitine. This is an essential contributor to the production of the neurotransmitter “acetylcholine,” which is required for mental function. Double-blind clinical trials suggest acteyl-L-carnitine delays the progression of Alzheimer’s disease and enhances the overall performance of people with the disease.
9. Phosphatidyl Serine (PS). Stimulates cells in your brain to make new dendrites and axons. People who take PS remember more names, faces, phone numbers, and written information.