Everyone wants a sharp mind—from college students who want better focus to older adults concerned about age-related memory problems.
It’s not uncommon to experience a little brain fog now and again. The culprit is often elevated levels of cortisol. This stress hormone can, over time, damage the brain’s memory center, called the hippocampus, said Holly Lucille, ND, nutritionist and author of Creating and Maintaining Balance: A Woman's Guide to Safe Natural Hormone Health.
Nutrients to Support Your Brain
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Omega 3s for Improved Memory & More
It turns out that “fathead” should be considered a compliment, not an insult. The human brain is made up of a significant amount of fat, which it needs to run properly. Supplementing with the right fats helps make sure everything keeps humming along.
Omega-3 essential fatty acids contribute a lot to the brain, such as providing nutrients critical for the structure and function of brain cells. Research indicates that regular consumption of the omega-3 fatty acids EPA and DHA results in improved cognition and better memory.
If you don’t eat fish several times a week, consider taking 500 to 1,000 mg of an omega-3 supplement each day. Some studies show more consistent effects with 1,000 to 2,500 mg/day, but evidence quality varies. Do not exceed more than 2 g/day EPA+DHA from supplements without medical guidance.
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Vitamin C for Endurance
Since stress is such a brain drainer, supporting antioxidant protection and neurotransmitter-related processes can help clear up your thinking. The key nutrient is vitamin C.
“During stress, the adrenal glands stockpile this antioxidant to protect against free-radical damage. However, ongoing stress depletes this vital nutrient from the adrenal glands,” Dr. Lucille says.
One randomized trial found vitamin C supplementation improved focus in healthy young adults with inadequate vitamin C stats.
She recommends at least 250 to 500 milligrams (mg) per day of vitamin C for anyone concerned with managing stress and preserving clear thinking.
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L-tyrosine to Respond to Stress
Another of Dr. Lucille’s favorite ways to perk up the mind is supplementing with L-tyrosine. This amino acid, found in cheese and yogurt, helps both mind and body respond to stressful situations.
Common supplemental amounts range from 500 to 1,000 mg of L-tyrosine daily, often taken before mentally demanding or stressful tasks.
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Cocoa Flavanols for Cognition
Supplementing with cocoa flavanols may benefit people with poorer diet quality. Choose minimally processed cocoa/dark chocolate if you are choosing it in food form.
