Supplements including omega-3 fatty acids, antioxidants, and β-glucan improve brain function by increasing gut microbiota, lowering inflammation, and improving cell structure. These vitamins may help, but brain chemistry and research quality vary.
Whether brain supplements work or not has been an area of great debate.
Everyone's brain chemistry and nutritional needs are slightly different.
Unfortunately, many studies on brain health supplements are small, short-term, or conducted on animals, making it difficult to draw firm conclusions about their effects on humans.
There's also the challenge of regulation.
The Food and Drug Administration (FDA) doesn't evaluate the efficacy or safety of brain health supplements in the same way they do for prescription drugs.
Before thinking of supplements, its crucial to understand how deeply the gut is linked to the brain.
Think of your gut as a small ecosystem that needs the right fuel to function at its best.
The gut ecosystem is constantly exchanging signals that can alter your mood, mental clarity, and cognitive performance. (1)
A balanced diet and healthy gut bacteria are the dynamic duo that keep this connection firing on all cylinders.
Scientists are finding that an imbalance of gut bacteria, or dysbiosis, can contribute to anxiety, depression, and mental illness. (2)
The gut and mental health are closely intertwined, a connection that can't be ignored.
Beta glucan is a natural immunomodulator that activates immune cells in the body. (3)
Activating immune cells results in a complete, strong immune system that is able to fight disease, support heart health and enhance the gut microbiome.
β-glucan is found naturally within cell walls, in various food sources, and is available as a supplement.
This soluble fiber ferments in the gut, which improves the gut microbiota and promotes cognitive health by reducing neuroinflammation.
A detailed study compared the brain gut-brain axis effects of beta-glucans from oats bran, mushroom and curdlan.
Their results found that all three supplementations with β-glucans enhanced the temporal order recognition memory. (4)
Additional results:
Clinical studies have revealed how glucan helps improve activity in cognition and brain function due to its positive effects on the gut microbiota-brain axis. (5)
This has also been proven to help reduce the risks of Alzheimer's disease, and prevent neurodegeneration. (6)
In addition to natural food sources, it is crucial to include a high quality beta glucan supplement in your diet.
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Although more research is needed, certain brain health supplements have shown some promise in clinical trials.
Omega-3 fatty acids are crucial for brain structure and function.
They are important components of brain cell membranes and play a role in neurotransmission and inflammation. (7)
While they're naturally found in fatty fish, many people turn to supplements to increase their intake.
Some studies show modest improvements in memory and cognitive function in older adults with mild cognitive impairment.
Often called the sunshine vitamin, many people don’t realize that vitamin D functions as a hormone in the body. (8)
Besides its well-known role in bone health, vitamin D is involved in brain development, neuroprotection, and immune function. (9)
Supplementing with vitamin D is something to consider if you don't get enough sunshine or have a deficiency.
The B vitamins, particularly B6, B9 (folate), and B12, are crucial for brain health and cognitive function. (10)
They’re involved in various metabolic processes, including the synthesis of neurotransmitters and the maintenance of myelin, a protective sheath surrounding nerve cells.
Vitamin B12 deficiency, in particular, is linked to cognitive decline and dementia. (10)
Suggested: Fuel Your Mind with Quality Vitamins and Glucans For Brain Health
We must recognize that brain health supplements are just one piece of a much larger puzzle.
Just like any other part of your body, the brain needs the right nutrients, exercise, and rest to perform at its best.
Certain medical conditions, lifestyle choices, and even the foods we eat can impact our cognitive function.
While there is no single “best” supplement for brain health, Beta Glucan, Omega-3 fatty acids, vitamin D, and B vitamins (especially B6, B9, and B12) have all been linked to cognitive benefits.
The effectiveness of brain health supplements varies depending on several factors, such as the specific supplement, the individual’s needs and health status, and the quality of the product.
Glucans, Vitamin D, omega-3 fatty acids, and certain B vitamins are associated with improved cognitive function, potentially alleviating brain fog.