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A recent survey found that about 25% of adults over the age of 50 take supplements to improve their brain with the promise of improved memory and sharper attention and focus.
Vitamins To Improve Brain Function
The main problem with all over-the-counter supplements is the lack of regulation. The FDA does not oversee product testing or ingredient accuracy — they only look for supplements that relate to the treatment of a specific disease.
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For the brain, this means a supplement maker can claim the product helps with mental alertness or memory loss — but not that it protects against or improves dementia or Alzheimer’s disease. In this way, the manufacturer does not have to support the claim that the product is effective.
Many brain supplements focus on omega-3 fatty acids (such as those found in fish oil), vitamin E, various B vitamins, or some combination. Is this it?
There is strong evidence that certain diets—such as the Mediterranean diet, the DASH diet, and the MIND diet—can improve cognitive function.
This diet contains foods that are rich in these vitamins and minerals. But what is not clear is whether the combination of nutrients in this diet is beneficial, or whether it is a specific or specific amount, or some other factor. Researchers attempted to answer this question by examining how these individual nutrients affect cognition. So far, limited studies have found no evidence that they help, with a few rare exceptions.
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However, this does not mean that brain supplements may not work. There simply isn’t much, if any, evidence from randomized clinical trials — the gold standard for research — about isolated vitamins or minerals and the brain.
There are three types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – found mainly in fatty fish such as salmon and mackerel – and alpha-linolenic acid (ALA), found in green leafy vegetables. Brussels sprouts, spinach), vegetable oil (canola, soybean) and nuts and seeds (walnuts, flaxseed).
The body converts ALA to EPA or DHA, but only in small amounts, so the best way to get large amounts of EPA and DHA is by eating more fish.
Omega-3 helps build cell membranes in the brain, and may also have anti-inflammatory and antioxidant effects that can protect brain cells.
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Among others, fish is a staple in the Mediterranean and MIND diets, and studies have found a link between higher fish intake and a lower risk of cognitive decline. However, omega-3 supplements did not show the same effect. Any benefit appears to come from higher fish intake, not from taking fish oil supplements.
The fan-shaped leaves of the ginkgo tree are used in traditional Chinese medicine to treat all kinds of ailments. In the United States, an extract of the leaves is sold as a supplement commonly called ginkgo biloba. One of its main selling points is memory upgrades. However, like other brain supplements, science does not support these claims.
One of the largest clinical trials investigating this possible link is the Ginkgo Evaluation of Memory (GEM) study. The researchers recruited more than 3,000 older adults, with an average age of 79, of whom 54% were men, with normal cognitive function or mild cognitive impairment. All were given 120 milligrams of ginkgo or a placebo twice a day for nearly six years. (This number was chosen based on previous research.) The results found that ginkgo biloba did not reduce the overall rate of developing dementia.
So the question remains: without proof, why do people still buy brain supplements? The main reason is that it is easier to take a pill than to make a permanent lifestyle change. Instead, invest in more exercise and a plant-based diet. This can help your memory and brain in the long run more than any supplement.
Vitamins For The Mind: How To Improve Brain Function!
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By the age of 60, more than half of adults are worried about their memory. However, minor memory losses that occur with age are usually not a sign of a serious problem, such as Alzheimer’s disease, but rather the result of normal changes in the structure and function of the brain. This report,
, explain these normal age-related changes and other more serious causes of memory loss—and how to tell them apart.
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Just as there is no magic pill to prevent cognitive decline, there is no one omnipotent brain food that can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a diet that includes lots of fruits, vegetables, legumes, and whole grains. Try to get your protein from plant and fish sources and choose fats, such as olive or canola, instead of saturated fat.
Research shows that the best brain foods are those that protect your heart and blood vessels, including these:
For more on staying sharp as you age, read the Guidelines for Cognitive Fitness, a special report from Harvard Medical School.
Multivitamins Taken Daily May Improve Brain Function
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In this special report, Harvard Medical School doctors share a six-step program that can produce significant and lasting results. Together, these “super 6” can strengthen your intellectual abilities, promote your memory, and protect the brain-based skills that are essential for a fulfilling, rewarding, and independent life. From simple and specific dietary changes to ways to challenge your brain, here’s a guide that will pay off for you and your future.
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Get helpful tips on everything from fighting inflammation to finding the best diet for weight loss… from exercises to build a stronger body to cataract treatment tips. PLUS, the latest news on medical advances and discoveries from Harvard Medical School experts. Did you know that your brain can process information at 268 miles per hour? (That’s faster than a Formula 1 race car.) Because it’s a vital organ, it’s important to fuel it properly. Here are some superfoods for brain health and the benefits they provide.
As with the rest of your body, poor dietary choices can negatively affect your brain. Give your brain the right nutrition to improve memory and focus:
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As far as protein goes, salmon ranks pretty high for brain health. Fatty fish, such as salmon, contain omega-3 fatty acids, which are important for the development and functioning of the brain. In addition, these fatty acids have been found to reduce the risk of heart disease, depression and arthritis. else