As we age, it’s natural to experience changes in cognitive function, including moments of brain fog and difficulty maintaining focus. However, there are steps we can take to support brain health and enhance mental clarity as we grow older. One such step is adding the right supplements to your routine.
To discover a few of the best brain-boosting supplements for better focus and less brain fog, we spoke to dietitian Krutika Nanavati. She told us that omega-3 fatty acids, B vitamins, vitamin D, ginkgo biloba, and L-theanine are among the most beneficial options. Learn more about how each can nourish your brain below.
1. Omega-3 fatty acids
"Omega-3s (EPA and DHA) are essential for brain health and improve cognitive function, memory, and focus in older adults," explains Nanavati. These fatty acids, found abundantly in foods like fatty fish or fish oil capsules, play a crucial role in maintaining optimal brain function. Incorporating omega-3s into your daily regimen can help reduce brain fog and support clearer thinking.
2. B Vitamins
Nanavati highlights the importance of B vitamins, especially B6, B9, and B12, in regulating homocysteine levels. Elevated homocysteine levels have been linked to cognitive decline and brain atrophy. "Consuming enough of these vitamins through diet or supplements can help maintain brain health and improve concentration and energy levels," she suggests. Ensuring adequate intake of B vitamins can be instrumental in combating brain fog and promoting sharper focus.
3. Vitamin D
"Vitamin D deficiency has been correlated with cognitive impairment in older adults," notes Nanavati. Supplementing with vitamin D can help maintain adequate levels crucial for brain function. Vitamin D supports the health of neurons and signaling pathways involved in cognition. Although there are many vitamin D-rich foods to choose from, incorporating a vitamin D supplement into your daily routine may help ward off brain fog and support overall cognitive function.
4. Ginkgo Biloba
Widely recognized for its cognitive-enhancing properties, Ginkgo biloba is a popular supplement for improving focus and memory. "The extract from the ginkgo biloba tree may increase blood flow to the brain and improve brain functions like focus and memory in older individuals," says Nanavati. Adding Ginkgo biloba to your daily supplement regimen could contribute to clearer thinking and enhanced mental acuity.
5. L-Theanine
Nanavati highlights L-Theanine, an amino acid found in green tea (which is packed with benefits) for its ability to promote relaxation without sedation. "It's noted for its ability to improve focus and reduce stress, which can help alleviate brain fog in individuals over 40," she explains. Often taken alongside caffeine to enhance cognitive capabilities, L-Theanine offers a natural solution to combatting brain fog and enhancing focus.
Incorporating these supplements into your daily routine, under the guidance of a healthcare professional, can provide valuable support for reducing brain fog and boosting focus as you navigate life over 40. Prioritizing brain health through proper nutrition and supplementation can lead to clearer thinking, improved memory, and enhanced overall cognitive function.
