Foods & Supplements To Boost Brain Power
The food we eat plays a big role in keeping our brains in tip-top condition and can also improve certain mental tasks such as memory and concentration. With this in mind, let’s have a look at what foods and supplements can help boost our brain power by improving and enhancing memory, energy, and focus!
Fatty fish is always top of the list for brain foods, this type of fish includes salmon, trout, herring, albacore tuna and sardines – all of which are very rich sources of omega-3 fatty acids.
About 60% of your brain is made of fat, and your brain uses fatty omega-3s to build brain and nerve cells – making these fats essential for learning and memory.
Omega-3s offer an abundance of benefits for your brain, they can slow age-related mental decline while also helping to ward off Alzheimer’s disease. There is research that has shown people who eat fish on a regular basis tend to have more grey matter in their brain’s – grey matter is what contains most of the nerve cells that control decision making, memory and emotion.
If you are not getting enough oily fish in your regular diet, then taking a fish oil supplement can help ensure that you get enough omega-3 fatty acids.
We have listed our best selling Omega 3 fish oils below:
Nordic Naturals Ultimate Omega-D3 provides a high concentration of health-promoting omega-3 fats with added natural vitamin D3, both required nutrients. Ultimate Omega-D3 supports strong immune function and bone health. All fish oils used in Nordic Naturals products surpass the strictest international standards for purity and freshness.
EPA and DHA contribute to the normal function of the heart. DHA also contributes to the maintenance of normal brain function and vision.
Optimum fish oil is a natural supplement filled with Omega-3 essential fatty acids, these are essential because they are a component of every living cell in the body, and are necessary for rebuilding existing cells and the production of new cells. Studies show fish oil supports healthy heart function and joint flexibility.
Kinetica’s Omega 3 is a highly concentrated essential fatty acid sourced from fish oil. Each 1000mg capsule provides a massive 48% EPA and 12% DHA which are vital for a healthy heart, good circulation and supple joints.
Blueberries can provide a number of health benefits, and a lot of these benefits specifically benefit your brain!
Blueberries, and other deep coloured berries (ie strawberries and raspberries) deliver anthocyanin’s – which is a group of plant compounds with anti-inflammatory and antioxidant effects.
Antioxidants will act against oxidative stress and inflammation, these are conditions that can lead to premature brain aging and neurodegenerative diseases. Some of the antioxidants found in blueberries have been found to accumulate in the brain and help to improve the communication between brain cells.
I’m sure most people will be happy to hear that the two main components found in coffee – coffee and antioxidants – can help to support your brain health!
The caffeine that’s found in coffee has a number of positive effects on the brain, these benefits include:
- Improved mood. Caffeine may also help to boost some of your feel-good neurotransmitters, like dopamine.
- Heightened focus. Some studies have shown that caffeine consumption can lead to short-term improvements such as improvements with attention and alertness.
- Increased alertness. Caffeine can keep your brain sharp by blocking out adenosine, which is a chemical messenger that makes you feel sleepy.
Turmeric has been gaining in popularity lately – and for good reason! This deep-yellow spice is the key ingredient in curry powder and has a number of benefits for your brain.
The active ingredient in turmeric is curcumin, which has been shown to cross the blood-brain barrier – this means that it can directly enter your brain and benefit the cells in there. As this is such a potent antioxidant and anti-inflammatory compound, it has been linked to a number of health benefits, these include:
- Improved memory. Curcumin may benefit memory in people who suffer from Alzheimer’s.
- Helps new brain cells grow. Curcumin can boost brain-derived neurotrophic factor, which is a type of growth hormone that helps brain cells to grow. It may also help to delay age-related mental decline.
- Eases depression. Curcumin can boost serotonin and dopamine, both of these improve your mood. Some research has shown that curcumin can improve the symptoms of depression and anxiety when used alongside the standard treatments in people diagnosed with depression.
We have listed our best selling Turmeric Supplements below:
Are you searching for something to help you regain your sense of calm and focus? Then look no further than Balance for Nerves. This formula combines a unique blend of vitamins, amino acids and botanicals to support you when feeling A natural botanical blend providing 500mg Ginger, Turmeric and 100mg of Bromelain.
Natures Aid® Turmeric is a unique combination providing both an extract with a high curcumin content PLUS whole herb turmeric.
Curcumin and turmeric are often spoken about as if they are the same thing. This is not the case. Curcumin is just one component of the whole turmeric herb – turmeric actually provides over 200 different, potentially beneficial, compounds.
Some medical herbalists prefer to use whole herb products, whilst others suggest that high curcumin extracts are best – Natures Aid Turmeric is, therefore, the best of both worlds.
Food supplement contains 450 mg of turmeric root and 50 mg of standardised turmeric extract. The root of the turmeric plant has been widely used for centuries. Curcumin is the main curcuminoid in turmeric and is widely used in Ayurvedic traditions.
Similar to coffee, the caffeine found in green tea can boost brain function by improving alertness, memory, performance and focus. On top of these benefits, green tea also has other components that make it a brain-healthy beverage.
L-theanine, which is an amino acid found in green tea, can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which can help reduce anxiety while also making you feel more relaxed.
L-theanine can also increase the frequency of alpha waves within your brain, this helps you relax without making you feel tired or drowsy.
Green tea is also rich in polyphenols and antioxidants that can protect the brain from mental decline and reduce your risk of Parkinson’s and Alzheimer’s.
*To get the most health benefits, try to avoid adding milk or creamers to your green tea, as some studies have shown by doing this, you are reducing the antioxidant value.
You might already know that 60% of the total adult human body is made up of water – what you might not have known, is that your brain and heart are composed of 73% water, while your lungs sit at about 83% water – so if you think about how it, your brain is ¾ water, and if you are not drinking enough water, your brain is not going to function properly.
The facts are, a dehydrated human is not reaching their peak performance – and you need water in order for your body and brain to function properly.
While you have probably heard the ‘8 glasses of water a day rule, this might not be the best rule to follow – in order to know how much water you should be drinking, just listen to your body. When the brain detects a lack of water, it will send signals that will tell you’re thirsty, and when that happens, just drink down a nice glass of water!
Lion’s Mane Mushroom
Hericium Erinaceus (Or Lion’s Mane Mushroom) are round white fungi that have long, shaggy spines that somewhat resemble a lion’s mane. These mushrooms can be eaten as is, or they can be taken in the form of supplements or as tea.
Studies have shown that Lion’s Mane is jam-packed with antioxidants that can help to fight inflammation and oxidation within the body. Inflammation can contribute to a number of medical conditions, including diabetes, heart disease and autoimmune diseases. It is also possible that Lion’s Mane Mushrooms can boost cognitive function.
We have listed our best selling Lion’s Mane Mushroom products below:
At Irish Botanica, we keep things simple; by choosing suppliers who share our faith in the natural process, suppliers who do as little as possible with the raw ingredients so they stay pure and potent. We test rigorously to ensure the final product is as wonderful as the plants and herbs we began with. At Irish Botanica we simply package and deliver natural goodness.
Lion’s Mane is your brain’s best friend. Long used by the Buddhist monks to help with focus during meditation, this beautiful mushroom is our modern-day favorite for getting creative. The energizing effects of our Four Sigmatic Mushroom Coffee are stabilized with our dual-extracted chaga mushrooms that also help to support your daily immune functions. To enhance our chaga and lion’s mane, we add wild rhodiola root, an adaptogen known as ‘the golden root’, making this our most creative cup of coffee yet.
Ashwagandha is probably one of the most effective ways to reduce anxiety and depression, it also has the ability to generate antioxidant activity and helps to protect nerve cells from free radical damage, while also enhancing brain function and memory.
In one study, adults who took 300mg of ashwagandha root extract twice a day reported seeing a significant improvement in their attention span, general memory and in their task performance.
We have listed our best selling Ashwagandha products below:
It contains KSM-66® ashwagandha root extract (600mg per 2 capsules). KSM-66® is the highest concentration of full-spectrum ashwagandha on the market. This vegan supplement is designed to support normal cognitive and psychological function and to protect cells from oxidative stress.
Four Sigmatic Adaptogen Coffee with Tulsi & Ashwagandha
Tulsi is one of the great calm-promoting adaptogens in the market, trusted and revered for centuries in Ayurveda. Tulsi has been known to uplift mood, support digestion, and promote balanced energy. Coffee with tulsi blended with adaptogens such as ashwagandha and eleuthero, make the formula more efficient and more powerful.
High concentration, full spectrum root extract with BioPerine®
Suitable for vegans
Precision dosed in line with research trials.
USN’s Ashwagandha uses a patented ashwagandha extract to ensure high quality and concentration.
It improves the body’s resistance to stress and helps maintain mental balance whilst supporting the onset of sleep. Also supports learning, memory and recall.
KSM-66® is a patented Ashwagandha extract with the highest concentration of active compounds in the world. The manufacturer needed as many as 14 years to develop the extraction process for the purpose of the isolation of such rich raw material.