5 supplements that protect the brain and can help in longevity

While we take a lot of care of our physical health, our brain health is often relegated to the sidelines. However, people need to prioritise their brain health, because it leads to longer and improved life expectancy. The aging process leads to brain function deterioration, which results in memory problems, decreased focus and mental clarity. The brain benefits from dietary supplements which demonstrate scientific evidence for protection against damage, cognitive support and longevity promotion. These 5 research-based dietary supplements protect brain health, while maintaining mental clarity throughout the aging process. (supplements to be taken under medical supervision only - images are representational)

The brain depends on essential fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which it cannot synthesis in adequate amounts. People can get these essential fats through their diet by eating fatty fish like salmon, mackerel and sardines, or by taking fish oil or algae oil capsules as supplements. The brain cell membrane depends on DHA as its main structural component, which enables proper communication between brain cells.

research shows that omega-3 supplements support brain function through improved memory, learning abilities, and cognitive performance, while simultaneously reducing brain inflammation and oxidative stress that leads to aging and Alzheimer's disease. Omega-3 fatty acids help the brain maintain plasticity, which enables it to form new neural connections and adapt its structure. Older adults who regularly consume omega-3 fatty acids, demonstrate better brain health and experience reduced cognitive decline.

The brain contains high concentrations of phosphatidylserine as a natural fat substance, which primarily exists in memory and cognitive function areas. The substance helps maintain brain cell fluidity and supports neurotransmitter release and reception, which results in better brain signal transmission.

Research shows that older adults with mild cognitive impairment who take phosphatidylserine supplements, experience better memory performance and improved mental processing speed and attention abilities. The supplement shows effectiveness in treating brain fog symptoms among younger individuals. The recommended daily dose of PS supplements for safe consumption is between 100-300 mg of phosphatidylserine.

The brain depends on B vitamins to regulate homocysteine levels, because high homocysteine concentrations result in brain tissue loss and mental decline. The brain needs Folate (B9) together with vitamins B6 and B12, to achieve its best state of health.

Research shows that B vitamin supplements help people with low B vitamin levels or mild cognitive impairment, to improve their memory retention, mental function and cognitive abilities. The brain cells depend on B vitamins to produce energy, while maintaining proper nerve system operation. People can obtain B vitamins through their recommended daily amounts, or by consuming foods that contain greens, legumes and animal products.

Traditional medicine uses curcumin as the primary bioactive compound in Turmeric, because it possesses dual anti-inflammatory and antioxidant properties. Research shows that curcumin protects brain cells from oxidative damage and decreases brain inflammation, which makes it a promising neuroprotective agent.

Studies show that curcumin treatment leads to better mental performance and memory function in elderly subjects, while showing potential to stop neurodegenerative diseases from advancing. The brain-derived neurotrophic factor (BDNF) production increases when taking curcumin, because this factor plays a vital role in brain plasticity. The absorption rate of curcumin becomes better when people take it with black pepper extract (piperine) in supplement combinations, because curcumin shows low absorption on its own.

The brain tissue absorbs polyphenols from blueberries, strawberries and blackberries which fight oxidative stress, and inflammation inside the brain. Polyphenols in the brain lead to increased BDNF production and enhanced blood flow, and better brain energy processing.

Research using freeze-dried berry extracts shows that these extracts enhance memory performance, executive functions and processing speed in both older adults, and people with mild cognitive impairment. The polyphenols present in berries enhance working memory and attention capabilities, for all age groups. Regular consumption of berry polyphenols through food or supplements, protects brain health at every stage of life while potentially lengthening cognitive function duration.

Disclaimer: This article is informational only and not a substitute for medical advice