15 Substances That Boost Brain Function And Improve Memory

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

15 substances that boost brain function and improve memory

With such a pace of medical and technological progress, the day is surely not far off when anyone can, with the help of one tablet, "overclock" their brain, like a computer. But until magic pills are invented, it is worth paying attention to the means available now - nootropics. This group of substances includes all neurometabolic stimulants that have a pronounced positive effect on human brain functions. The main source of nootropics is not the chemical industry, but Mother Nature, and her arsenal is truly huge.

Today we present to your attention a hit parade of fifteen substances that improve memory and stimulate the brain. It is unlikely that you will be able to become a second Einstein with their help, but you will probably be able to increase efficiency, concentration and resistance to stress, and at the same time strengthen your health and prolong youth. The article contains specific recommendations for taking nootropic substances and extracts of medicinal plants.

But before you start reading, please keep in mind a few important points:

• Natural supplements and herbal extracts, for all their harmlessness, may have contraindications, cause allergic reactions and side effects. Therefore, taking them without consulting a doctor who knows your history and medical history is strongly discouraged;

• The dosage of nootropics, the duration and alternation of treatment courses should also be set individually, based on the person's age and the characteristics of his body. That is, if your doctor said that ginseng is good, that does not mean that you need to eat it in handfuls for a year in a row;
• The best is the enemy of the good, remember this as you stand at the pharmacy counter with dozens of brightly colored jars. You do not need to take several funds at the same time, hoping in this way to achieve a more pronounced effect. It is better to alternate nootropics and focus on your sensations in order to determine exactly the substance that helps to stimulate brain activity and improve memory specifically for you;
• Be sure to track your progress with specific tests and exercises. This is the only way to draw conclusions about the effectiveness of the selected nootropic and replace it with another drug, if required.

Content:

1. Lecithin
2. Caffeine + L-theanine
3. Dark chocolate (flavonols)
4. Piracetam + Choline
5. Omega-3 fatty acids
6. Creatine
7. L-tyrosine
8. Acetyl-L-carnitine
9. B vitamins
10. Rhodiola rosea
11. Asian ginseng
12. Ginkgo biloba
13. Gotu kola
14. Ashwagandha
15. Bacopa

Lecithin

The main organ of the nervous system - the brain - consists of a third of the phospholipid lecithin. Yes, the very one that has been strongly associated with the yolks of chicken eggs since childhood. The peripheral nervous system, by the way, also consists of 17% lecithin. The components of this substance are present in varying amounts in the cells and tissues of the entire human body and are involved in the synthesis of hormones, enzymes and mediators. That is why a lack of lecithin has fatal consequences: the work of all organs and systems is disrupted.

In the presence of pantothenic acid (vitamin B5), lecithin is transformed into acetylcholine - the most important neurotransmitter, which determines the speed of nervous reactions, the ability to concentrate, remember and analyze information. In addition, lecithin ensures a more complete absorption of all fat-soluble vitamins (A, E, D, K). It is the achievement of a healthy vitamin status that lies at the heart of neurodietology - the science of proper nutrition for the brain and nervous system as a whole. The intellectual abilities of a person, which are laid in infancy, directly depend on how well the body is provided with vitamins.

During the first year of life, the baby receives huge doses of lecithin from breast milk. It is noteworthy that there is 100 times more lecithin in milk than in the entire circulatory system of a nursing mother. If breastfeeding is impossible, it is necessary to select a milk formula for the child with the most optimal phospholipid content. Whether the child's body receives a sufficient amount of lecithin in the first years of life will determine the speed of its speech and motor development, stress resistance, ability to social adaptation and academic performance in a preschool institution and school.

An adult, not only engaged in mental work or high-precision manufacturing, but also regularly exposed to stress and forced to concentrate for a long time (drivers, sellers), really needs lecithin. By enriching your diet with this phospholipid, you will feel less tired and will be able to prolong your youth and working capacity. Lecithin is found in large quantities in eggs, chicken and beef liver, fatty fish, seeds and nuts, as well as in all legumes, especially soy. It is from soy that most lecithin supplements are produced.

A child is recommended to receive 1-4 grams of lecithin per day, and an adult - 5-6 grams. To achieve a pronounced effect, preparations with lecithin are taken for at least three months, only during this period it is possible to significantly improve memory and increase mental performance. Lecithin has no contraindications, moreover, this valuable phospholipid will help you not only stimulate the brain, but also support the body as a whole.

Find out more: Lecithin is another unique product

2. Caffeine + L-theanine

A cup of strong coffee is the first thing that comes to mind when you need to concentrate, get rid of drowsiness and force yourself to learn a lesson, solve a problem, and perform complex mental work. But scientists have long proven that caffeine alone does not affect academic performance or productivity. He will not give you the right solution or give you a good idea. All that coffee can do is cause a short-term excitement of the nervous system, thanks to which your brain will stay "afloat" for a little longer. But the energy surge will very soon turn into a recession, and fatigue and drowsiness will appear much stronger than before taking caffeine.

Combining caffeine with the amino acid L-theanine found in green tea is another matter. This substance is able to bypass the blood-brain barrier and protect the brain from the aggressive stimulating effect of caffeine, while maintaining and prolonging the positive stimulating effect of the latter. L-theanine prevents caffeine from raising blood pressure and provoking an overcompensation reaction, when a sharp decline follows a rise in brain activity.

Tests have shown that the best results can be achieved with 50 mg of caffeine and 100 mg of L-theanine over a period of several hours. This dosage is equivalent to two cups of green tea and one cup of coffee, and it will significantly increase your concentration, logical thinking and visual processing. There are complex dietary supplements based on caffeine and L-theanine, but only relatively healthy people who do not have cardiovascular diseases can take them, as well as regularly indulge in caffeine-containing drinks.

3. Dark chocolate (flavonols)

Well, when it comes to raising your mood, chocolate immediately comes to mind. Not only does it taste good, it also contains flavonols - substances that stimulate the production of the hormone of joy, endorphins - and increase brain perfusion and speed up the transmission of nerve impulses, which helps us stay alert and alert for longer. Most of the flavonols are in the type of chocolate in which there is more cocoa, that is, in black, or bitter, as it is also called.

Milk and white bars with lots of fillings and flavors negate all the benefits of chocolate. If you want to achieve a healing effect from your favorite treat, make it a rule to eat 35-200 g of good dark chocolate with a cocoa content of more than 80% every day. Stretch the pleasure, breaking off several pieces, then you will constantly be in a good mood and energetic state.

4. Piracetam + Choline

If you ask neuropathologists which substance best stimulates the brain and improves memory, they will first of all name Piracetam, also known as Lucetam and Nootropil. This drug is the flagship of the nootropics squadron; it is prescribed for patients with mental retardation, senile dementia, Alzheimer's disease, and even schizophrenia. But for absolutely healthy people who just want to improve memory and increase intellectual tone, we can safely recommend Piracetam.

The principle of action of this drug on the body is to stimulate the synthesis of acetylcholine and expand its functions. Piracetam allows a person to make full use of the resources of their main neurotransmitter. To enhance this effect, it is recommended to combine Piracetam with choline. At the same time, this will allow you to insure yourself against headaches that sometimes occur during long-term treatment with Piracetam. Usually, 300 mg of both substances are prescribed three times a day, but we emphasize again that uncontrolled intake of nootropics without the knowledge of a doctor is not a good idea.

5. Omega-3 fatty acids

The most fashionable trend in modern neurodietology is the intake of omega-3 fatty acids, or simply enrichment of the diet with fatty varieties of ocean fish, legumes, nuts and seeds. Omega-3s are literally food for the brain: eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids provide cell renewal and the necessary speed of reactions between organelles. In practice, this means that with the help of regular fish oil, a person can improve memory, protect against daily stress and provide clarity of mind until old age.

Omega-3 fatty acids have a positive effect on the state of the brain and nervous system, not only in sick people, for example, with Alzheimer's disease, but also in completely healthy people. Several studies were conducted with the participation of control groups consisting of people of different sexes and ages, and the results confirmed the effectiveness of omega-3 in all areas: memory, stress resistance, concentration of attention, speed of nervous reactions. A day for an adult, 1-2 capsules of fish oil (1200-2400 mg of omega-3) are enough to significantly improve brain function in a few months.

Learn More: Interesting Experiments and Research on the Amazing Benefits of Omega 3

6. Creatine

Creatine belongs to the group of nitrogen-containing organic acids and is synthesized in the body of all mammals, including humans. If the concentration of this beneficial substance is artificially increased, it is possible to accelerate cellular reactions, enhance muscle growth and increase the threshold of fatigue. Great combination of effects for athletes and bodybuilders, right? This is why creatine is very popular in the sports community as a dietary supplement.

But today we are interested in the nootropic status of creatine. Those who want to "pump up" the brain, this nutrient is also useful, because it has an energy-saving effect on the brain. Creatine participates in reactions in mitochondria and cytosol, and contributes to the accumulation and storage of energy in cells. As a result - good memory and high speed of analytical thinking. It is recommended to take 5 g of creatine daily, unless otherwise prescribed by your doctor.

7. L-tyrosine

Another useful amino acid - L-tyrosine - is included in the protein composition of all tissues and organs and is produced from phenylalanine. Without a sufficient amount of this amino acid, adequate synthesis of the hormones adrenaline and norepinephrine, as well as the main neurotransmitter, dopamine, is impossible. To provide yourself with L-tyrosine, you can either significantly increase your intake of seafood, fish, meat, legumes and grains, or purchase a ready-made dietary supplement.

L-tyrosine is very useful not only for those people whose professional activity is associated with strong mental stress and prolonged concentration. This amino acid significantly increases the threshold of fatigue, therefore, for those who are engaged in physical labor, it is also extremely useful. L-tyrosine prevents the development of endocrine diseases, maintains the health of the thyroid gland, adrenal glands and pituitary gland. However, if you are already suffering from a similar condition and are taking hormonal medications, be sure to talk to your doctor about L-tyrosine to avoid unwanted drug interactions.

8. Acetyl-L-carnitine

Acetyl-L-Carnitine is an amino acid better known to those looking to lose weight and rejuvenate than those looking to improve memory and stimulate brain activity. But its nootropic functions deserve attention, since acetyl-L-carnitine has the same effect on the brain as creatine - it regulates energy balance. Regularly taking this amino acid, you can achieve three positive effects at once: activate the brain, get rid of chronic fatigue syndrome and put in order carbohydrate metabolism.

A study conducted at an American university found that students who took acetyl-L-carnitine for two months were able to improve their academic performance much better than their peers who did not take this amino acid. Men will probably be interested to know that acetyl-L-carnitine stimulates the natural synthesis of testosterone, which means it improves sexual function.

9. Vitamins of group B

There are no more important vitamins for the nervous system than these: B1, B2, B3, B5, B6, B9, B12. It is the B vitamins that take the most active part in the work of the nerves and the brain, so everyone who wants to maintain clarity of mind and good memory for a long time should provide themselves with them. Every third resident of Russia suffers from a deficiency of B vitamins, and it is especially worrisome that children do not receive the necessary substances, and it is during the period of growth and development of the nervous system that a person's intellectual potential is determined. Simply by reviewing your family's daily diet and taking a seasonal multivitamin can solve this problem.

Thiamin - vitamin B1

The first vitamin on our list, perhaps, is this and in value, because thiamine is called the "vitamin of the mind" for a reason. It promotes full and rapid absorption of glucose by the brain, which is why thiamine deficiency immediately negatively affects memory and concentration. To keep the brain from starving, you need to regularly consume cereals (buckwheat, oatmeal), legumes (peas, lentils, beans), vegetables (radish, spinach, potatoes). Thiamine is well absorbed, but very quickly destroyed by the influence of sugar, alcohol, nicotine and tea tannins.

Read more: Vitamin B1 - what is it for, what foods contain it, what does the deficiency lead to?

Riboflavin - vitamin B2

We will call this substance "energy vitamin", since it is riboflavin that accelerates metabolic processes and the transmission of impulses between neurons. In other words, vitamin B2 allows the body to make the most of the energy received from food. Then both mental activities and sports will bring more joy and less fatigue. You can replenish riboflavin reserves by eating eggs, offal (liver, kidneys), milk, yeast, rose hips, tomatoes and cabbage. This vitamin is preserved during heat treatment, but does not like direct sunlight.

Read more: Vitamin B2: impact on health, + TOP record-breaking products

Nicotinic acid - vitamin B3

We will name nicotinomide (niacin) the “calm vitamin” because it is involved in the synthesis of important digestive enzymes and hormones (insulin, testosterone, progesterone, cortisol). Niacin deficiency leads to chronic fatigue, depression, irritability, insomnia and apathy for a person. You can get an important vitamin from organic products (eggs, liver, meat), as well as from some vegetables (asparagus, garlic, parsley, carrots, peppers).

Read more: Vitamin B3 - health benefits, record-breaking products

Pantothenic acid - vitamin B5

The title of "beauty vitamin" is suitable for pantothenic acid, because it is directly involved in fat metabolism and skin regeneration. This vitamin is also needed for the rapid transmission of nerve impulses, so those who want to improve memory and increase brain activity can be recommended to regularly eat nuts, sprouted grains, yeast, mushrooms, legumes, meat and offal, as well as drink green tea.

Read more: Pantothenic acid: why do we need vitamin B5, where is it found?

Pyridoxine - Vitamin B6

We will give this vitamin the title "antidepressant", since it is necessary for the normal synthesis of the neurotransmitters acetylcholine and serotonin. Pyridoxine is also involved in the work of the endocrine, cardiovascular, immune and digestive systems - it is involved in the production of gastric juice. Proper absorption of another important vitamin, B12, occurs only in the presence of sufficient amounts of vitamin B6, so it is recommended to include in your diet legumes, grains, yeast, vegetables, fish and fruits, especially bananas, strawberries and cherries.

Read more: Vitamin B6 - how is it good for health, record-breaking foods, deficiency symptoms

Folic acid - vitamin B9

This acid rightfully gets the title of "vitamin of the future", because without a sufficient amount of folic acid, the expectant mother will not be able to bear a baby with a healthy nervous and circulatory system. Adults also really need vitamin B9, because it regulates the blood composition, participates in protein metabolism, prevents early aging and graying of hair, increases the threshold of nervous fatigue and promotes active brain function. Most of the folic acid is found in dark green vegetables: asparagus, spinach. It is abundant in beans, eggs, liver, wheat and avocado.

Read more: Folic acid: why do we need vitamin B9, where is it found?

Cyanocobalamin - vitamin B12

And this is a "mystery vitamin", because both man and animals are in dire need of it, but they do not produce it themselves! Where does cyanocobalamin come from? It is synthesized by some bacteria, microorganisms and green algae, and from there vitamin B12 enters our body when we eat meat, fish, seafood and seaweed. Cyanocobalamin acts as a regulator of the nervous system, it provides an adequate transition from a state of sleep to a state of wakefulness, and vice versa. In addition, this vitamin is involved in the distribution of information between short-term and long-term memory.

Read more: What is vitamin B12 for? Deficiency symptoms, record-breaking products

10. Rhodiola rosea

Rhodiola grows in the northwest of the Eurasian continent, and has been used by the Scandinavian peoples for medicinal purposes since ancient times. This plant contains substances that reduce the concentration of the enzyme monoamine oxidase. Thus, Rhodiola rosea regulates the balance of the neurotransmitters serotonin and dopamine in the human body. Regular intake of rhodiola extract improves performance, promotes high concentration of attention and speed of processing of visual and auditory information.

The rhodiola plant is actively used in cosmetology - its extract is added to anti-aging creams to stimulate cell renewal and reduce the number of wrinkles. And the intake of Rhodiola in the form of a biologically active food supplement in a dosage of 100-1000 mg per day is recommended for all people of mature and elderly age who complain of rapid fatigue, memory impairment and inability to concentrate for a long time.

11. Asian ginseng

The legend of traditional Chinese medicine - ginseng root - is recommended for almost any health problem. The pectins, tannins, glycosides, polysaccharides, resins, essential oils, alkaloids, vitamins and microelements contained in it are in amazing harmony, and together they have a stimulating, rejuvenating and tonic effect on the body.

The prophylactic intake of ginseng is relevant in case of reduced immunity, loss of strength after a serious illness, chronic fatigue syndrome, depression, endocrine and digestive disorders, sexual weakness in men. Ginseng is known to stabilize heart rate and normalize blood pressure. This natural remedy has no contraindications and side effects, however, it is a very powerful stimulant and tonic, so it is recommended to take ginseng in a dosage of no more than 200-500 mg twice a day.

12. Ginkgo Biloba

Another Chinese healer, the ginkgo tree, is a truly amazing creation of nature. Currently, the ginkgo species is considered a fossil, since it has no direct relatives in the plant kingdom. The progenitor of ginkgo is a giant fern that grew on the planet in the distant era of dinosaurs.

In the composition of ginkgo leaves, scientists have discovered glycosides, flavonoids and terpenes, hitherto unknown to science, so they had to give them the names of the same name: bilobalides and ginkgolides. These terpenes have a pronounced stimulating effect on the brain and nervous system, improve memory, increase endurance and emotional stability, and even slow down the regression of nerve fibers and brain cells in senile dementia and Alzheimer's disease.

According to the latest scientific data, a pronounced therapeutic effect is observed when taking 240-360 mg of ginkgo biloba extract per day. This herbal nootropic is unanimously recognized as the most potent known to date, so if you want to maximize your brain function, or have severe difficulty remembering and concentrating, ginkgo biloba is your choice.

13. Gotu Kola

The Asian centella, which is called "gotu kola" in its homeland in India, is literally the twin sister of the famous Chinese giant ginkgo. The juice of its leaves has a similar stimulating effect on the brain, thanks to its unique terpene-glycosidic composition. Locals discovered the unique properties of Gotu Kola by observing the behavior of Indian elephants: animals have always willingly grazed in the thickets of Centella, while elephants are distinguished by a high level of intelligence and a long life span.

Gotu Kola is also an excellent stimulant of blood circulation, so it is recommended for thrombophlebitis, varicose veins and cellulite. taking centella extract helps to activate the production of choline and acetylcholine, the important function of which we have already talked about a lot above. In Thailand, a large-scale study of gotu kola was conducted in 2008 with a group of elderly patients. The results showed significant improvements in overall well-being, mood, concentration, and memory.

Read more: 10 useful properties of gotu kola, instructions

14. Ashwagandha

Another medicinal plant that we got acquainted with through the Indian health science of Ayurveda is called ashwagandha. Translated from Sanskrit, this word means "horse smell", and this name is explained by the fact that livestock loves to graze in the thickets of ashwagandha, and local residents strongly associate medicinal grass with horse health and endurance. Ashwagandha is sometimes called the Indian version of ginseng, however, the herb is much more readily available and therefore cheaper.

Local healers recommend ashwagandha to people who are engaged in hard work (and there are most of them in rural India), as this medicinal plant helps to recuperate and escape from raging epidemics. Ashwagandha contains essential oils, glycosides, polysaccharides, terpenes and phytoncides, natural antibiotics that help the immune system to cope with diseases.

After ashwagandha entered the European pharmaceutical market, it was positioned precisely as a natural tonic and brain stimulant, as well as as a means to improve male sexual function. There are enough antibiotics and immunomodulators in Europe, but there are very few plants that have such a pronounced positive effect on the brain and nervous system. Ashwagandha extract is recommended for students and knowledge workers, athletes and the elderly who complain of memory impairment.

15. Bacopa

To finish the story about amazing plants that stimulate brain activity, we would like to visit Bacopa - another Ayurvedic healing herb. Bacopa not only improves memory, speeds up the transmission of nerve impulses and the analysis of information coming from the outside world, but also brings thoughts into harmony. The mild sedative effect of Bacopa provides calmness and prolonged concentration. This plant can even be used as a muscle relaxant - it reduces the frequency of epileptic seizures and neutralizes seizures in nervous diseases.

Recent studies on the medicinal properties of bacopa have shown that it is also an effective antioxidant: it fights free radicals and protects the integrity of cells. When applied topically, bacopa juice has an anti-inflammatory and wound-healing effect, and when taken orally - antipyretic and analgesic. As for the use of bacopa extract as a nootropic substance, scientists recommend combining it with ginkgo biloba extract for the best results.

There is already scientific evidence that taking a dietary supplement based on these two plants for three months caused the subjects of the control group to increase their performance on memory and attention tests by an average of 25%.

Author of the article: Sokov Andrey Vladimirovich | Neurologist

Education: In 2005 completed an internship at the IM Sechenov First Moscow State Medical University and received a diploma in Neurology. In 2009, completed postgraduate studies in the specialty "Nervous diseases".