Keep it Simple

It may be helpful to consider how to improve brain health by taking things one category at a time, while also looking at which brain health supplements may offer the right support for your own personal needs. It’s a good plan to see overall brain health as a foundation for your broader cognitive health. 

Imagining the term cognitive in this simpler way can make a large topic feel that much more manageable. After all, it doesn’t take a brain surgeon to know that mood, memory and focus are best enhanced by a simple and clear approach to brain health!

What Vitamins are Good for Brain Health?

A healthy brain is well-nourished by essential vitamins to give it the tools it needs to promote overall cognitive health. You may be wondering what vitamins are good for brain health? Some of the best brain health supplements are those that include vitamins B1 and B9, along with ascorbic acid (more commonly called vitamin C).[3] Sometimes B1 is called thiamin, while folate (or folic acid) is another term for B9. Not wanting to take multiple vitamins to help reach your cognitive goals? No problem! Brain health supplements often come in combination formulas featuring multiple vitamins. Look for one that’s designed for high potency. 

Minerals for Brain Health

Good brain health also means having healthy levels of specific minerals.[4] For example, magnesium has been studied for its positive effects on the nervous system, in addition to promoting better sleep.[5] Getting a good night’s sleep is certainly one way to brighten your mood!

Another helpful mineral for brain health is zinc, which has been shown in studies to offer benefits for cognitive health and is considered essential for a healthy brain.[6] To enjoy the cognitive support this mineral offers, look for a mineral supplement that’s highly absorbable.  

What Supplements are Good for Brain Health?

Vitamins and minerals are always important for your general wellbeing, and the same is true when it comes to your cognitive health. But brain health supplements include more than just vitamins and minerals, often incorporating specific herbs or other nutrients that can support cognitive functions like memory, focus and even mood. So what supplements are good for brain health?

Herbs for Brain Health

Ginkgo biloba extract is derived from the leaves of the maidenhair tree and has been used traditionally in Asia for millennia. More recently, it has also been scientifically studied for its effects on promoting blood flow and as an antioxidant,[7] both of which are important to supporting a healthy brain and enhancing cognitive function like memory recall.[8] Look for a supplement that features a standardized dosage for maximum effect. 

Vinpocetine is another herb which has been studied for its cognitive benefits in clinical trials which specifically addressed memory support.[9] Derived from the periwinkle plant, vinpocetine has been used in Europe to support blood flow to bolster healthy brain functions.

These herbs can be taken separately, or in a combination formula for convenience.

Nootropics for Brain Health

Supporting a healthy brain and enhancing cognitive function are two reasons to consider adding nootropics to your brain health supplements plan. Sometimes called “smart drugs,” nootropics have been studied widely for their memory and focus support in addition to their positive effects on mood and other areas of cognitive health.[10]

One popular cognitive nootropic supplement is L-theanine, an amino acid that’s commonly found in green tea. L-theanine is associated with several cognitive benefits including mood support and enhanced focus.[11] Choose a formula that offers clinically researched dosage.

Reducing stress to enhance mood is an important cognitive benefit offered by another popular nootropic known as ashwagandha. Clinical studies have described ashwagandha as an effective adaptogenic herb used for stress support.[12] This is because ashwagandha may lower cortisol levels by easily crossing the blood-brain barrier to deliver cognitive benefits like improved sleep and enhanced focus, according to controlled trials.[13]

Another adaptogen that’s helpful in supporting cognitive function is the lion’s mane mushroom. This medicinal mushroom has been shown in clinical trials to improve cognitive factors[14] like mood and may also bolster memory recall in addition to promoting general cognitive health.[15] Lion’s mane can be taken as a brain health supplement either in capsule form, or as a powder which can easily be added to your favorite beverage or recipe. 

Omega-3s for Brain Health

Omega-3 essential fatty acids should be included in your cognitive health strategy as they form a crucial part of the cell membranes needed for a healthy brain. Additionally, the two primary omega-3 fatty acids, EPA and DHA, have been found in studies to aid in supporting cognitive functions like memory recall and enhancing focus.[16] 

Omega-3 essential fatty acids can most commonly be found in brain health supplements like fish oil softgels, or krill oil. Either source has its own relative benefits. Choose omega-3s sourced from algae for a vegan, plant-based option.

Bringing Cognitive Health to a Head

There are many brain health supplements available to help you bolster your own cognitive function, whether it’s better focus, stronger memory recall, or even just supporting a healthy mood response to stress. Vitamins, minerals and even herbs can all be used to maintain a healthy brain, and combination formulas are even available for a convenient supplement routine.

For example, combination formulas like Pure Brainpower or Mind-Full bring together multiple nutrients to provide you with a more convenient way to support your cognitive function.

To Learn More Read

The Link Between Your Food and Mood

14 Adaptogenic Herbs for Healthy Stress Support

6 Easy Ways to Energize Your Mind