What Are the Best Supplements for Memory and Focus?
Do you feel like you’re not performing as well as you used to? Would you like a boost of productivity at work?
You’re not alone. The demands of life can take their toll on our cognitive function, but that doesn’t mean we have to accept it.
As we get older, we may notice that we forget things more often. Or we may see that it's taking us longer to process information. While some cognitive decline is expected as we age, there are things we can do to help protect our brains. The best supplements for memory and focus are the ones that support the whole brain.
Several different supplements are effective in boosting cognitive health maintenance. Here, we will discuss some of the best options available.
Ashwagandha
Ashwagandha has many beneficial effects on the brain. It can help reduce stress and anxiety, increase memory and focus, and protect the brain from age-related damage.
One of the primary ways Ashwagandha improves brain health is by reducing memory loss, stress, and anxiety. When we're stressed out, we experience heightened levels of arousal and cannot focus or learn as effectively. By reducing stress levels, Ashwagandha allows the brain to relax and concentrate better.
Ashwagandha helps improve memory and focus by reducing levels of anxiety and depression. Both of these can hurt cognitive function and contribute to brain fog.
Ashwagandha can protect cells in the brain from damage with glutamate, a common neurotransmitter. One of the ways this supplement does so is by reducing levels of harmful inflammation.
It also helps preserve essential neurotransmitter levels, which can decline as we age. Ashwagandha seems to promote healthy brain cell growth and reduce the amount of damage caused by free radicals.
Ashwagandha is an adaptogenic herb, meaning it helps the body cope with stress. The typical dose is 500-1,000 mg per day, but some people may need a higher dose. It's best to start with a lower amount and increase as needed.
Most people consider Ashwagandha safe when taken at recommended doses for short-term use. The most common side effect of Ashwagandha is gastrointestinal upset, such as diarrhea and stomach pain. Other potential side effects include headache, anxiety, and insomnia.
Ashwagandha can cause drowsiness, so it's best to take it late in the day. It can also interact with medications, so be sure to check with your doctor before taking Ashwagandha if you are following any prescriptions.
Pregnant women or women who are breastfeeding should not take Ashwagandha. People with autoimmune diseases should avoid it since it can worsen the condition. People who are allergic to potatoes, tomatoes, or eggplant should not take Ashwagandha.
Bacopa Monnieri
Bacopa Monnieri is an adaptogen herb that is traditionally used in Ayurvedic medicine as a memory enhancer. So it's no surprise that it seems to improve cognitive function in humans.
Also, Bacopa Monnieri can have anti-inflammatory properties. The active ingredients in the herb may improve memory and comprehension. It can increase acetylcholine, serotonin, and dopamine levels in the brain.
Bacopa Monnieri is a powerful antioxidant that helps protect the brain from damage caused by oxidative stress. It helps improve blood circulation to the brain. The improved circulation provides more nutrients and oxygen to the cells and helps remove waste products.
These effects make Bacopa Monnieri a very effective nootropic herb for improving memory and focus.
The standard dose of Bacopa Monnieri is 300 mg per day. You may need to increase this depending on your health condition and goals.
Side effects can include an upset stomach, diarrhea, dizziness, or drowsiness. These side effects are generally mild and temporary. If you experience any more severe or persistent problems, stop taking Bacopa Monnieri and consult with your doctor.
Pregnant or lactating women should not take Bacopa Monnieri. There is insufficient information on its safety in these cases. People with gastrointestinal issues should also consult a healthcare professional before taking Bacopa Monnieri since it may aggravate these conditions.
People who take psychiatric medications should consult a physician before using Bacopa Monnieri because it may interact with these prescriptions.
PQQ
PQQ is short for "pyrroloquinoline quinone." It improves memory and comprehension by helping to protect and regenerate mitochondria. Additionally, PQQ has the potential to help nerve cells grow and function better.
Pyrroloquinoline quinone (PQQ) is a redox cofactor and antioxidant in all living cells. It's unique in that it can both donate and accept electrons. This ability makes it an essential part of the electron transport chain.
Benefits of PQQ include:
- Boosting energy production
- Protecting the brain from age-related damage
- Supporting fertility
- Promoting a healthy weight
- Enhancing skin health
Potential side effects of PQQ include headache, dizziness, and tiredness. Other side effects may be nausea, vomiting, diarrhea, constipation, abdominal pain, and loss of appetite.
Some people may find that taking 20-40mg per day is optimal. It is best to start with a small dose and increase gradually as needed until you reach the desired effect.
Some people may tolerate it well, while others may experience side effects. If you are considering taking PQQ, it is best to speak with your healthcare provider first to see if it is right for you.
Astaxanthin
Astaxanthin is a powerful antioxidant with great potential to improve memory and focus. Astaxanthin may reduce inflammation, prevent dementia, and improve skin health.
One study showed improved memory and cognitive function in adults with Alzheimer's disease. Another study found that Astaxanthin improved focus and performance in healthy young adults.
Astaxanthin protects cells and tissues from damage and helps keep cognitive health strong. It reduces inflammation and oxidative stress, which are factors that can lead to cognitive decline. It may inactivate harmful free radicals and protect cells and tissues from damage and mental health decline.
Many people believe that taking 4-12 mg of Astaxanthin per day can produce the best results. But, there is still some disagreement among scientists about whether higher doses are more effective.
Astaxanthin is fat-soluble, so it's best to take it with a meal that contains some healthy fat. Some good options include avocado, olive oil, nuts, or seeds. Drink plenty of water when taking Astaxanthin to help with absorption.
Common side effects of Astaxanthin include gastrointestinal upset, skin rashes, and headaches. Some people may also experience dizziness or a feeling of heaviness.
Rhodiola Rosea
Rhodiola Rosea is a rhizome that is native to Europe and Asia. People use it in traditional medicine to help the body adapt to physical, mental, and emotional stress.
Rhodiola Rosea increases serotonin, norepinephrine, and dopamine levels in the brain. These neurotransmitters are responsible for regulating mood, energy levels, and sleep. Rhodiola Rosea is also an antioxidant and anti-inflammatory agent.
Rhodiola Rosea can also protect the brain from oxidative stress and inflammation. Stress and inflammation damage cells and contribute to age-related decline in cognitive function.
Rhodiola Rosea might also improve cognition, reduce tiredness, increase energy, and improve happiness. It's no wonder that Rhodiola Rosea is a popular herb for improving mood and combating fatigue.
How much Rhodiola Rosea should you take daily for optimal results? The answer varies depending on your weight and health condition. The general recommendation is that people take a dose between 100 mg and 600 mg per day.
It's best to start with a lower dose and increase gradually as needed. Rhodiola Rosea is generally safe, but if you're considering taking Rhodiola Rosea, you should still speak with your healthcare provider first to see if it's right for you. Side effects may include dry mouth, headache, dizziness, fatigue, or gastrointestinal upset.
Do not take it if you are pregnant or breastfeeding or have low blood pressure or heart conditions. Rhodiola Rosea can interact with medications prescribed for bipolar disorder. It can also increase mania symptoms.
L-Theanine
L-Theanine is an amino acid that is in green tea. It can reduce stress and anxiety, improve sleep quality, and enhance cognitive function.
Studies have shown that L-Theanine improves young adults' memory, attention, and performance. L-Theanine also increases levels of alpha waves in the brain. Your brain gives off alpha waves when you are in a conscious state of relaxation and focused concentration.
L-Theanine works by increasing dopamine, GABA, and serotonin levels in the brain. These neurotransmitters are responsible for regulating mood, energy levels, and sleep.
L-Theanine is generally safe and well-tolerated. The recommended dose is 200 mg per day but may vary from person to person. Weight, age, health conditions, and other medications could affect the ideal dosage.
It is generally recommended to start with a lower dose (100-200 mg) and increase as needed. If you have any questions about L-Theanine supplements, speak with your healthcare provider.
Anxiety and headaches are two potential side effects of L-Theanine. The anxiety may be mild, or it may be severe enough to cause panic attacks. The headaches may be mild, or they may be severe enough to cause migraines.
Patients with schizophrenia should not take L-Theanine because it might worsen psychotic symptoms.
Huperzine-A
Huperzine-A is a nootropic supplement that may improve cognitive function and memory. Huperzine-A is also an antioxidant and has neuroprotective effects.
Huperzine-A is a natural compound found in Huperzia Serrata, a type of club moss. It is an effective inhibitor of an enzyme that breaks down the neurotransmitter acetylcholine.
By inhibiting the breakdown of this neurotransmitter, Huperzine-A helps promote learning and memory. Huperzine-A may help even more by protecting nerve cells from damage or death.
Huperzine-A may be effective at preventing dementia or at least slowing it down. It is an excellent option for people with Alzheimer's and other disorders with cognitive health decline.
The usual dosage range for Huperzine-A is 0.2 to 0.4 mg per day, taken in divided doses. Some people find that they need to increase the dosage over time to continue seeing benefits, but it is best to speak to your doctor.
The most common side effects of Huperzine-A are headache, diarrhea, upset stomach, skin rash, and dizziness. Less common side effects include vomiting, nightmares, blurred vision, and muscle twitching. If you experience these symptoms, stop taking Huperzine-A and call your doctor immediately.
Pregnant women or women who are breastfeeding should not take this supplement. Anyone with a history of seizures should not take Huperzine-A.
Say Hello to Cognitive Edge: The Best Supplements for Memory and Focus
All the above ingredients are fantastic choices to improve brain function. But purchasing all these supplements separately each month can be costly. You could spend a lot of money and swallow a handful of supplements every day.
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Cognitive Edge is safe for most people. The recommended dose is two capsules per day with food. If you have any questions, please speak to your healthcare provider.
Get an Edge Over Cognitive Decline
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