Supporting your brain health becomes more important as we age. Many of us notice small changes in memory or focus over time, or have seen loved ones face cognitive challenges that remind us to be proactive about our mental wellbeing.
Fortunately, scientific research has made significant advances in understanding how to support and protect brain function through nutrition. This knowledge has led to the development of targeted brain health supplements that provide key nutrients often missing from our modern diets.
At Nature’s Glory, we understand that quality brain supplements can be a valuable part of your wellness when used appropriately.
When Normal Diet and Lifestyle Fall Short
Taking care of your brain starts with the choices you make every day.
Regular exercise isn’t just good for your body—it’s important for your brain too. Being physically active helps boost blood flow to the brain, supports the growth of new brain cells, and lowers inflammation. Even simple activities like brisk walking for 30 minutes a day can make a real difference.
Eating a healthy, balanced diet full of fruits, veggies, whole grains, lean proteins, and healthy fats gives your brain the nutrients it needs to work at its best. Diets like the Mediterranean and MIND diets are especially linked to better brain health and a lower risk of dementia.
Getting good sleep is just as important, because that’s when your brain organises memories and clears out toxins. Adults should try to get 7 to 9 hours of quality sleep every night.
Managing stress with practices like meditation, mindfulness, or yoga can also protect your brain. Chronic stress is known to harm brain cells and affect memory, so keeping stress in check really matters.
When Even Good Habits Aren’t Enough
Even when we do our best to stick to healthy habits, there are still some things that can affect brain health that we can’t fully control. People who follow all the right lifestyle tips may still face or be at risk for cognitive decline because of:
Despite our best efforts to maintain these healthy habits, some factors affecting brain health remain beyond our control. Even individuals who follow all the recommended lifestyle practices may still experience or be at risk for cognitive decline due to:
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Genetics. If you have a family history of conditions like Alzheimer’s or other types of dementia, your risk can be higher no matter how healthy your lifestyle is. Genes aren’t everything, but they do have a big impact on brain health.
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Cardiovascular issues. Issues like high blood pressure, high cholesterol, or heart disease can reduce blood flow to the brain, which may lead to cognitive problems even if you’re doing well in other areas of your health.
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Medical treatments. Some treatments, like chemotherapy, can cause brain fog and other cognitive difficulties that last long after the treatment is over.
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Environmental toxins. Breathing in polluted air, working in certain jobs, or living in certain areas can expose you to harmful substances that affect your brain, in ways that healthy habits alone can’t completely fix.
When these factors come into play, or when you simply need improved focus or mental clarity for work or study, quality brain supplements are a valuable support. These supplements complement your daily routine and help you perform at your best when you need that extra mental edge for important tasks and projects.
Key Ingredients & Mechanisms
Here’s a breakdown of the key ingredients found in brain health supplements and the evidence supporting their use.
Omega-3 Fatty Acids (DHA and EPA)
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are essential fatty acids that form a significant portion of the brain’s structure. Research shows they support cell membrane health and may help reduce inflammation in the brain.
Studies indicate that DHA, in particular, is crucial in maintaining the structure and function of brain cells. These fatty acids can be obtained from fatty fish like salmon and mackerel, but many people don’t consume enough through diet alone. Supplementation may be beneficial, especially for those with low dietary intake or increased needs.
B Vitamins
Several B vitamins, including B6, B12, and folate (B9), are vital for brain health. They help regulate homocysteine levels—high levels of which are associated with cognitive decline and an increased risk of dementia.
B vitamins also support the production of neurotransmitters and the maintenance of myelin, the protective coating around nerves. Deficiencies, particularly in B12, can lead to memory problems and even neurological damage if not treated. Older adults and those following plant-based diets are at higher risk of B12 deficiency.
Antioxidants (Vitamins C and E)
The brain is vulnerable to oxidative stress—damage caused by free radicals. Antioxidants like vitamins C and E help neutralise these harmful molecules.
Some research suggests that adequate levels of these antioxidants may help slow cognitive impairment, though results from clinical trials have been mixed. They appear most beneficial when obtained through a combination of diet and supplementation rather than high-dose supplements alone.
Herbal Extracts
Ginkgo biloba has been studied extensively for its potential to improve blood flow to the brain and act as an antioxidant. Some studies show modest benefits for memory and attention, particularly in older adults.
Ginseng contains compounds called ginsenosides that may have neuroprotective effects and help regulate neurotransmitter function. Research indicates it may improve aspects of cognitive performance, though more high-quality studies are needed.
Curcumin
The active compound in turmeric, curcumin has powerful anti-inflammatory and antioxidant properties. It can cross the blood-brain barrier and may help clear amyloid plaques associated with Alzheimer’s disease.
Absorption of curcumin is typically poor, but formulations with enhanced bioavailability show more promising results in improving memory and attention in both healthy adults and those with mild cognitive impairment.
Coenzyme Q10
This compound plays a critical role in cellular energy production, particularly in mitochondria—the powerhouses of cells. Brain cells have high energy demands, making CoQ10 potentially important for cognitive function.
Other Promising Ingredients
Acetyl-L carnitine may support mitochondrial function and energy metabolism in the brain.
Phosphatidylserine is a component of cell membranes that appears to support cognitive function, particularly memory.
Alpha-GPC and citicoline provide choline, a precursor to the neurotransmitter acetylcholine, which is important for memory and learning.
Bacopa monnieri is a herb that may enhance memory formation and protect neurons from damage.
Lion’s mane mushroom contains compounds that may stimulate nerve growth factor production, supporting the growth and maintenance of neurons.
Each of these ingredients works through different mechanisms—from providing structural components for brain cells to reducing inflammation or supporting energy production. The effectiveness of a supplement often depends on the quality and bioavailability of these ingredients, as well as the specific needs of the individual taking them.
Specific Circumstances When Supplements May Help
No supplement can replace a healthy lifestyle or medical treatment for serious conditions, but research suggests certain supplements may offer significant benefits in specific situations.
Improving Focus and Concentration
For those struggling with attention issues or work-related mental fatigue, these supplements may help:
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Bacopa monnieri has shown benefits for improving attention, memory acquisition, verbal learning and delayed recall.
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L-theanine (often found in green tea extract) promotes relaxed alertness and may enhance attention when combined with caffeine.
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Rhodiola rosea appears to help combat mental fatigue and improve performance on attention-demanding tasks, particularly during stressful periods.
Enhancing Memory
Memory support is one of the most common reasons people turn to brain supplements.
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Phosphatidylserine has shown benefits for name recall and other memory functions in older adults.
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Ginkgo biloba may help improve working memory and recall speed, particularly in those experiencing mild memory issues.
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B vitamin complexes can support memory function, especially in individuals with slightly elevated homocysteine levels or subclinical deficiencies.
Preventing Age-Related Cognitive Decline
As we grow older, some degree of cognitive change is normal, but certain supplements may help maintain cognitive function.
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Omega-3 fatty acids (particularly DHA) appear to support brain structure and function during ageing, with some studies showing they may help slow cognitive decline.
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Vitamin E combined with vitamin C may help protect brain cells from oxidative damage associated with ageing.
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Curcumin has shown potential in supporting cognitive function in older adults, possibly by reducing inflammation and oxidative stress in the brain.
These supplements may be most beneficial when started in midlife or early older age, before significant cognitive changes occur.
Complementing Concussion Treatment
Recovery from traumatic brain injuries can be complex.
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Omega-3 fatty acids may help reduce inflammation and support cell membrane repair after injury.
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Curcumin has neuroprotective properties that might help limit secondary damage after concussion.
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Creatine may support energy metabolism in brain cells affected by injury.
These supplements should be used alongside medical treatment and only after consultation with healthcare providers managing the injury.
Offsetting Chemotherapy Brain Fog
Cancer survivors often experience cognitive difficulties after treatment:
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Ginseng has shown potential in reducing cancer-related fatigue and improving cognitive function in some studies.
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Omega-3 fatty acids may help reduce inflammation associated with cancer treatments.
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Acetyl-L-carnitine has been studied for its potential to improve cognitive function after chemotherapy.
These supplements should be discussed with oncologists to ensure they don’t interfere with cancer treatments.
Easing Menopause-Related Memory Lapses
Hormonal changes during menopause can affect cognition.
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Ginkgo biloba has shown some benefits for memory and attention in menopausal women.
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Phosphatidylserine may help with stress-related memory issues common during this transition.
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B vitamins can support overall brain function during hormonal fluctuations.
The effectiveness of these supplements varies among individuals and should be considered as part of a comprehensive approach to managing menopause symptoms.
Augmenting Cardiovascular Treatment Regimens
Brain health is closely linked to heart health, and some supplements may benefit both.
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CoQ10 supports energy production in both heart and brain cells and may be particularly beneficial for those taking statins.
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Omega-3 fatty acids support both cardiovascular and brain health through multiple mechanisms.
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B vitamins help regulate homocysteine levels, which is important for both heart and brain health.
Always consult with healthcare providers before starting any supplement regimen, especially if you have existing health conditions or are taking medications.
Conclusion
Brain health supplements are a promising complementary approach to supporting neurological well-being. But they are just that: complementary.
For those interested in exploring how quality supplements might support their brain health, Nature’s Glory offers products that meet rigorous standards for purity and potency. Our Eskimo-3 Fish Oil offers a clean, stable source of omega-3 fatty acids that have been shown to support brain structure and function.
Explore our collection of omega-3s here.