Nootropic
Potential
Want to boost brain
power? Try nootropics,
a class of supplements
linked with memory,
focus and alertness.
Bacopa monnieri, a
traditional Ayurvedic
herb, has been shown
to enhance memory,
increase recall and improve
cognitive function, as well as
reduce depression and improve
mood. Other studies suggest that
bacopa may also protect against
age-related neurodegeneration and
cognitive decline. Ginkgo biloba,
an herb used in Chinese medicine,
enhances blood flow to the brain
and may improve focus, thinking
skills and some aspects of memory,
while protecting against age-related
cognitive decline and memory loss.
TRY: Gaia Herbs Agile Mind. $42,
gaiaherbs.comBrain Fat
Fish oil contains two types of omega-3
fats: EPA and DHA. Of these, DHA may
be especially important in protecting
the brain from cognitive decline. Low
levels of DHA have been linked withSmarter Supplements
Cognitive impairment, including memory loss and confusion, aff ects one in
nine Americans aged 45 and older, and mood disorders impact more than
20% of the population. In fact, a recent study estimates that Alzheimer’s
disease and related dementias will double by 2060. The good news: you
can protect against cognitive decline, enhance focus and improve mood
with these 5 powerful supplements. BY LISA TURNERa reduction in brain size, one sign of
brain aging, and some studies suggest
DHA supplementation in people with
mild cognitive impairment (MCI)
can signifi cantly improve cognitive
function and slow the progression
of brain atrophy. In one study of
people with age-related cognitive
decline, those who took DHA showed
improved learning and memory
function. In another study, people
with the highest DHA levels had a 47%
lower risk of all types of dementia.
TRY: Nordic Naturals DHA Xtra. $32,
nordicnaturals.comMicrobiome Balance
Supplementing with probiotics may
improve mood and enhance brain
health. The gut is involved in the
production of neurotransmitters, and
microbiota appear to communicate
with the brain, influencing anxiety,
mood and cognition. Gut bacteria
also protect against inflammation,
linked with depression, anxiety
and other mood disorders. And
a meta-analysis found probiotics
were associated with a significant
reduction in depression, in both
healthy people and those with major
depressive disorder.
TRY:Garden of Life Dr. Formulated
Probiotics Mood+. $47, gardenofl ife.comB-Proactive
B vitamins, especially vitamin B 6 ,
vitamin B 12 and folate, are key in
brain health and can protect against
Alzheimer’s disease and age-related
cognitive decline. Inadequate
B-vitamin status can lead to elevated
levels of homocysteine, a recognized
risk factor for cognitive impairment,
Alzheimer’s disease and other
dementias. Research shows vitamin
B supplements slow the rate of brain
atrophy in specific regions linked
with Alzheimer’s and cognitive
decline and can improve memory
and cognitive performance in older
adults with elevated homocysteine
levels. Low levels of B 12 have also
been linked with poor memory,
impaired cognition as well as
higher levels of neuroinflammatory
compounds that are thought to play
a role in Alzheimer’s disease.
TRY: Solgar B-Complex “100.”
$12.50 for 50 tablets, solgar.comFunctional
Fungi
As you age,
neurons are lost
and the brain’s
ability to grow
and form new connections
declines, impacting cognition
and mental function. Lion’s mane,
a medicinal mushroom used in
cooking and in traditional Chinese
medicine, may protect against this
loss. Studies suggest lion’s mane
may increase nerve growth factor
(NGF), a protein that’s critical for
neuron growth, maintenance and
survival. It also contains hericenones
and erinacines, compounds that
have been shown to stimulate the
growth of brain cells and have
neuroprotective and cognitive-
enhancing effects. TRY: Host Defense
Lion’s Mane. $32, hostdefense.com80 cleaneating.com SEPTEMBER/OCTOBER 2019
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