The aging brain has an increased need for specific vitamins and minerals. In addition to correcting low micronutrient status, certain supplements have shown promise in improving cognitive function, memory, and brain health. Our favorite neuroprotective supplements help to modulate inflammation, fight against oxidative stress, and supply key nutrients essential for the brain.* As with any supplement, it is important to be consistent and take for at least two months for best results. The following supplements are available for purchase in our Online Supplement Dispensary under Core Brain Supplements Protocol:
Omega-3 Essential Fatty Acids & Fish Oils
The Essential Fatty Acid, Omega-3 is critical for brain health and supports healthy inflammatory levels. Our bodies cannot make Omega-3, so we must either eat food sources like wild fish, or supplement. As more data comes out on Omega 3 fatty acids, they appear to benefit mood, memory, arthritis, and other inflammatory conditions. Try a plant-based omega for a vegan alternative (we like Nordic Naturals Algae Omega).
Suggested Dose: 800-3,000 mg combined EPA and DHA in Triglyceride form
Vitamin D3 is a prohormone that affects calcium balance and impacts the endocrine and immune systems. Low levels of Vitamin D can negatively affect cognition and may increase the risk of Alzheimer’s disease. Get adequate levels of Vitamin D, plus other essential vitamins and minerals, with a quality multivitamin.
Suggested Dose: 2000 IU’s daily (more if bloodwork indicates low levels)
Increasing levels of magnesium in the brain has been shown to restore brain plasticity and improve cognitive function. A specific form of magnesium called Magnesium L-Threonate can permeate the blood-brain barrier, increasing brain levels of magnesium more than traditional forms. In short-term studies, this form of magnesium seems to enhance the connection between brain cells/synapses.
Suggested Dose: Take 3 pills (144 mg total) of Magnesium L-Threonate at bedtime
Lion’s Mane Mushrooms
Lion’s Mane is a medicinal mushroom shown to promote nerve growth and improve cognitive health. Many report better recall and mental clarity from lion’s mane.
Suggested Dose: 1,000 – 2,000 mg a day
Turmeric is rich in antioxidants and anti-inflammatory compounds, like curcumin. Beyond its brain-protecting effects, curcumin has been shown to improve memory.
Suggested Dose: Depends on the form of curcumin. Look for supercritical extraction or patented forms like Meriva or Theracurmin at 500 mg, 2-3 times a day with food.
CDP, Cytidine Diphosphate Choline, is an active form of choline shown to protect neurons and enhances the synthesis of acetyl-choline. Similar to magnesium L-threonate it appears to enhance the connections between nerve cells.
Suggested Dose: 250 mg, taken twice a day (must be CDP or Citicholine form)
Resveratrol is an antioxidant possessing powerful neuroprotective effects. Resveratrol improves blood flow and may support neurogenesis.
Suggested Dose: 100 mg, twice daily. Look for “trans-resveratrol” form
It’s easy to purchase these supplements from a trusted source. Visit our Online Supplement Dispensary to see our complete Core Brain Supplements Protocol and order these supplements today.
*Check with your doctor before starting a new supplement. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
By Nicole Gould, RD, LD, CLT