Written by Dr. Valentina Quintana MD on
November 13, 2021
Reading Time: 5 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

So many people are now seeking ways to enhance their mental abilities.

Fortunately, there are a variety of things you can try to boost your brain function and enhance your peak performance, such as taking the best supplements for mental clarity. 

Taking nootropics is one of the simplest and most efficient ways to improve your brain function. Nootropics are natural medicines or supplements that improve brain function in healthy people.

Many of these have been shown to increase memory, motivation, creativity, alertness, and overall cognitive function. They may also preserve our brain function as we age!

Here are the 13 best brain supplements for boosting your mental clarity:

1.  A combination of nutrients

Many brain supplements focus on omega-3 fatty acids (such as those found in fish oil), vitamin E, various B vitamins, or various combinations.

But, why these?

There’s considerable evidence that particular diets, such as the Mediterranean diet, DASH diet, and MIND diet, can enhance cognitive function because they have a wide variety of these nutrients. 

These diets contain foods with large amounts of these vitamins and minerals, that will keep the brain healthy. Researchers have attempted to assess the role of specific nutrients and food combinations in cognitive health. 

Here’s a summary of what science has found so far and what it means

 

2.  Omega-3 fatty acids

There are three types of omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found mostly in fatty fish like salmon and mackerel. ALA (alpha-linolenic acid) is found in green leafy vegetables like brussels sprouts and spinach. ALA fatty acid can also be found in nuts and seeds like hemp, walnut, flaxseeds and chia seeds.

Omega-3s aid in the formation of brain cell membranes and may have anti-inflammatory and antioxidant properties that have shown to preserve brain cells.

Fish is a major component in numerous health and nutrition plans, and research has shown that higher fish consumption is linked to a decreased risk of cognitive deterioration. However, omega-3 supplements haven’t shown the same effect. Although taking Omega-3 supplements can be helpful, whole nutritious food is the way to go for optimal benefits.

 

3.  Vitamin E

Vitamin E is a nutrient that acts as an antioxidant and is believed to help with brain health by reducing oxidative stress. Vitamin E is fat soluble, meaning that it’s metabolized and moves through the body as fat does. It is stored in the liver and fatty tissue and is used when needed.

In the journal Nutrients, a 2014 research reviewed the current evidence about vitamin E and a variety of health concerns, such as heart disease, stroke, and Alzheimer’s disease. The researchers found that high-dose vitamin E may help people with mild to moderate Alzheimer’s dementia continue to perform daily life functions for a short period of time.

 

4.  B vitamins

B vitamins are a class water soluble vitamin often linked to brain health among many other vital benefits. B vitamins are the essential building blocks of your energy levels, brain function and cell metabolism. The B- Complex often seen in health stores is the combination of the B vitamins: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate) and B12 (cobalamin). They can help break down homocysteine, high levels of which have been associated with a greater risk of dementia and Alzheimer’s disease. Vitamin B6 is required for cell growth in the brain, including new neurons. It also aids in the creation of energy necessary to create new brain cells.

 

5.  Fish oils

Salmon, Sardines, Mackerel, Cod and Herring are fish high in EPA and DHA Omega fatty-acids. These are vital for maintaining proper brain function. The brain’s greatest nourishment are polyunsaturated fats, which may even slow down mental deterioration. Taking EPA and DHA as a supplement ensures you’re getting the brain-healthy fats you need that may not be supplied in your diet.

 

6.  Resveratrol

Resveratrol is a part of a compound group called polyphenols. They act as antioxidants fighting against free radicals throughout the body helping you to fight against disease. Resveratrol can be found in abundance in grapes, wine, and cocoa. It is believed to support the hippocampus area of your brain that is essential to converting short-term memories into long-term memories.

 

7.  Ashwagandha

Ashwagandha is a plant that has been a part of Indian medicine for centuries. This powerful adaptogen helps your mind and body be more resilient to stress, by fighting off stressors and inflammation while keeping your immune system strong. One of the major forces which can prevent you from achieving mental clarity is having high cortisol levels. Ashwagandha does a great job at maintaining balanced cortisol levels.

 

8.  Caffeine

You’ve heard of this one as it’s probably the most common legal stimulant in today’s world. Caffeine stimulates the brain and activates the central nervous system, helping you to feel more alert and making it easier to focus on the task at hand. (Be cautious when consuming too much caffeine as it can lead to adrenal fatigue.)

 

9.  Phosphatidylserine

Phosphatidylserine is a fatty substance called phospholipid. This substance covers and protects the brain while also sending and receiving messages. PS plays a large role in keeping the brain healthy and memory sharp. Small amounts of Phosphatidylserine is found in foods such as;

  • eggs
  • sunflower seeds
  • legumes
  • fish

 

10.  Ginkgo biloba

The Ginkgo Biloba tree contains flavonoids and terpenoids that boost circulation.  This leads to better mental function and a stronger memory. When you age, the blood flow in your brain actually slows down causing symptoms such as memory loss and poor attention span. Ginkgo Biloba is a good supplement to improve memory and concentration while also helping the brain work more efficiently.

 

11.  Rhodiola rosea

Rhodiola has the wonderful ability to enhance focus. It’s an adaptogenic herb used as a mood enhancer and fatigue fighter. Rhodiola also helps to support serotonin levels, which can improve your overall and improve reasoning skills. Rhodiola can enhance energy metabolism and support the capacity of energy-rich compounds in the brain, as well as in the muscles, liver, and blood.

 

12.   Turmeric & Curcumin

The majority of brain difficulties are linked to blood-brain barrier permeability. (also known as leaky brain.) This can be caused by inflammation, which may continue to cause brain inflammation via your immune system’s hyperactivity. Curcumin is one of the compounds found in turmeric. It has been found to be one of nature’s most powerful inflammation fighters. Researchers investigated the association between curry consumption and cognitive function in elderly. Those who consumed curry “occasionally” and “often, or very often” had significantly better scores on specific cognitive tests. The subjects who “never, or rarely” consumed curry had very different test results. Given the significant link between cognitive decline and inflammation, as well as the powerful anti-inflammatory effects of turmeric, the outcomes of this research were not surprising.

 

13.  Rosemary essential oil (NOT to be ingested)

One of the easiest ways to enhance memory and concentration is to use high-quality pure rosemary essential oil. Smelling this oil allows the very tiny terpenes to enter the bloodstream giving you fast cognitive enhancement. Since the terpenes are so small, they can easily pass through to the blood-brain barrier. This gives you fast and easy results!

According to recent research, inhaling Rosemary can boost memory up to 75%. According to current studies, it is due to the primary component 1,8-Cineole in Rosemary that improves memory by inhibiting enzymes that break down acetylcholine in the brain. You can apply diluted to your neck, wrists or add some to a diffuser. 

NOTE: You must ensure that you’re using only the highest-quality essential oils for the effects to be meaningful, and that you’re not putting any impure substances on your body. Because Rosemary EO enhances blood flow, pregnant women should avoid contact with it.

 

In conclusion, there are many natural supplements that can help improve mental clarity and brain function in a safe way without the negative side effects of drugs. Have you tried any of these suggestions yet? Let us know what you think! 

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