Brain Supplements to Improve Concentration and Memory
Memory and concentration problems have other causes besides aging, and the most common ones are diseases, fatigue, and nutritional deficiencies. These are the dietary Brain supplements that have been proven in studies to be important for brain activity.
Memory is a generic name for a series of cognitive processes that enable us to absorb new information, learn it, and store it in such a way that we can retrieve it and use it when necessary. As we get older, the mechanisms that handle information become “tired” – Absorbing, and sorting – and doing less good work.
However, memory and concentration problems have other causes besides aging, and the most common ones are lack of brain training and neglect of mental effort and challenge, as well as various diseases that cause decreased brain function, fatigue, and nutritional deficiencies of substances essential to brain function.
There are several nutritional supplements that have been proven in studies to be important for brain activity and are capable of improving memory, attention and thinking functions.
All B vitamins are very important for the nervous system and brain activity, but the most important is vitamin B6 and B12. The contribution of vitamin B6 is in the production of important neurotransmitters such as serotonin. When the blood levels of the vitamin are low, symptoms of depression, irritability, sleep disorders, and memory problems are discovered. Adding the vitamin to your diet significantly improves these symptoms.
A daily dose is recommended for a healthy person: 1.3 mg to age 50; 1.5 for women and 1.7 for men over 50. It is recommended to take the supplement before bedtime, as it is soothing and sedative.
Example of a daily dose of food: 2 medium baked potatoes or 2 bananas or 1/2 cup whole bowls of cereal fortified with vitamin B6.
Recommended Dietary Supplement: PhytoMulti® By Metagenics – Contains 25mg of Vitamin B6 – 1250% Daily Value
Studies conducted in recent years show that these fatty acids are important in the proper functioning of the brain since they are an essential part of the brain cell envelope. Moreover, a recent study found that regular omega-3 intake could reduce by 70% the risk of Alzheimer’s disease and other dementia.
Recommended daily dose for a healthy person: 0.65 grams of fatty acids EPA + DHA. If you are taking blood thinners, consult a doctor.
Example of a daily dose of food: 30 – 40 g of herring or 90 – 250 g of tuna or 50 – 70 g of sardines.
Recommended Dietary Supplement: OmegaGenics® By Metagenics – Contains over 1g of Omega 3 acids
One of the symptoms of iron deficiency is a disturbance in concentration and memory processes, resulting in impaired ability to function and learn. Studies in children also found that iron supplementation for children with shortness resulted in improved concentration, attention and memory, and a relative increase in their IQ.
A daily dose is recommended for a healthy person: 8 mg for men and 18 mg for women up to age 51; 8 mg for men and women over the age of 51. It is recommended to take the supplement with a glass of juice containing vitamin C, which increases its absorption Warning: Do not start anyway to consume iron supplement without performing a blood test, as excess iron can harm the body.
An example of a daily dose of 18 mg of food: 130 grams of chicken liver or 3 cups lentils or 18 slices of whole wheat bread.
Recommended Dietary Supplement: PhytoMulti® with Iron By Metagenics – Contains 100mg of Iron – 100% Daily Value
Is essential for the maintenance of the nervous system and its proper functioning, and a deficiency in it may damage the fatty myelin envelope of the cells, which can cause nervous system disorders.
Recommended daily dose for a healthy person: 2.4 mcg of sucking under the tongue.
Example of a daily dose of food: 18 slices of whole bread or 3/4 1 cup of yogurt or 4 eggs.
Recommended Dietary Supplement: Quantum Focus By Formula168® – Contains 2.4 mcg of Vitamin B12 – 100% Daily Value
This crucial antioxidant has been extensively researched about possible brain tissue protection against neurodegenerative diseases such as Alzheimer’s disease.
For example, a study at Johns Hopkins University in Maryland found that taking the vitamin may reduce the rate of cognitive decline in older adults. For 2 to 3 years, the study followed 2,889 patients aged 65- 102. The researchers found that cognitive decline was 36% lower among participants with the highest vitamin E intake.
Recommended daily dose for a healthy person: 15 mg/day.
Example of a daily dose of food: 4 eggs or 1/2 2 tablespoons sunflower oil or 5 tablespoons of peanut butter.
Recommended Dietary Supplement: PhytoMulti® with Iron By Metagenics – Contains 100 IU of Vitamin E – 33% Daily Value