![]() 19 20 21 It can also increase brain-derived neurotropic factor (BDNF), which plays an important role in neuronal growth and promotes brain plasticity, the brain’s ability to grow and change. It also enhances blood flow and improves communication between neurons essentially, lutein helps the brain work smarter, not harder. Lutein provides both antioxidant and anti-inflammatory protection to brain cells. 17 One study found that higher levels of lutein are associated with better academic performance in children, particularly in math and written language. 16 Research has also shown that higher levels of lutein in children are significantly related to intelligence as well as executive processes, which include concentration and focus, self-control, memory, and cognitive flexibility. ![]() Recent research investigating lutein’s role in the brain in adults over the age of 50 found that high levels of lutein were associated with better scores in several measures of cognitive function, including memory and executive function, which includes reasoning and judgement, planning, focus, and regulating emotions. This carotenoid is known for its role in eye health, but new research is proving that it’s instrumental in keeping the brain sharp, from birth into our golden years. The recommended intake of choline is 550 mg/day for men and 425 mg/day for women, however, certain populations require higher intakes, including post-menopausal women, pregnant women, those who frequently drink alcohol, and endurance athletes. 12 13 Low levels of choline have been associated with poor cognitive performance. 11 Research has shown that choline supports mental sharpness in young people as well as in older adults, including improving recall and attention, visual and verbal memory, reaction time, and energy production in the brain. 10 Loss of cholinergic neurons is associated with impaired cognitive function and severe depletion of acetylcholine is a hallmark of Alzheimer’s disease. Often grouped with the family of B vitamins, choline is essential for the healthy functioning and structural integrity of cell membranes, especially for certain brain cells, and is the precursor to acetylcholine, a critical neurotransmitter involved in memory and learning. 9 This can be obtained from a quality fish oil supplement. 8 It also appears that PS works most effectively when there are optimal levels of the omega-3 fat docosahexaenoic acid (DHA) in the brain. Start with 200-300 mg a day for a month or two to fully saturate cell membranes, then reduce dose to 100-200 mg daily for maintenance. There were specific improvements in classroom behavior, social skills, and auditory memory, or the ability to process and recall orally presented information. One double-blind placebo-controlled study found that 200 mg of PS daily significantly reduced ADHD symptoms after only two months in children aged 4-14. 5 6Ĭhildren struggling with attention-deficit/hyperactivity disorder (ADHD) can benefit from PS as well. 4 Research has also found that PS supplementation can reduce stress and improve mood. 1 2 3 Supplementation with PS has been shown to cross the blood-brain barrier and support cognitive function, including short- and long-term memory, learning and recall, focus and concentration, problem solving, and language skills. PS is concentrated in the brain where it maintains the structural integrity and plasticity of neurons and enhances communication between neurons. ![]() You are only as healthy as your cell membranes, so it is critical that they are in good health. PS is classified as a phospholipid, a class of fats that are critical components of all cell membranes, maintaining strength, structure, and fluidity, and influencing the overall health of the cell. While not an exhaustive list, the following nootropics are well-researched and are proven to have cognitive benefits. They can work by providing essential nutrients to the brain supporting the normal production of neurotransmitters improving energy production in the brain neutralizing free radicals and reducing inflammation stimulating the formation of neurons and new synapses improving communication between neurons increasing resiliency to stress and supporting neuroplasticity, or the brain’s ability to change. ![]() One of the exciting things about nootropics is that each one is unique and has its own mechanisms of action. Nootropics run the gamut from supporting attention and focus, and memory and learning, to improving cognitive efficiency and brain plasticity. ![]()
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