Alertness Enhancing Supplement -
There is a vast amount of evidence on the importance of an overall healthy diet and lifestyle for disease prevention. Conversely, there is an overwhelming lack of evidence supporting the use of any dietary supplement as a sole treatment or prevention measure for any health condition.
Whenever possible, choose a supplement tested by a trusted third party, such as U. Pharmacopeia USP , ConsumerLab , or NSF. However, even if supplements are third-party tested, they are not necessarily safe for all or effective in general.
Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and check in about potential interactions with other supplements or medications.
Diet and nutrition have a major impact on the health of your brain. Your long-term eating patterns are a vital part of not only your overall health but also your brain health. Research on brain health has revealed that certain foods and nutrients may be better for your brain than others. Still, eating brain-healthy foods here and there may not be enough.
Your overall diet is much more important. Not getting enough of certain nutrients through your diet may even lead to cognitive decline in some cases. There is evidence that low levels of vitamin B12 may lead to cognitive impairment or even dementia.
Additionally, some studies have suggested that iron deficiency may be linked to problems with cognition. Various nutrients, such as those with antioxidant, anti-inflammatory, and probiotic properties, are mentioned in numerous studies on brain health.
The Mediterranean diet , which focuses on fruits, vegetables, and olive oil, has also been found to be beneficial for brain health. While there is strong research on nutrition for brain health, the same can't be said for research on supplements for brain health.
Some nutrients regularly mentioned in the literature on brain health are also common ingredients in supplements for brain health. These include omega-3 fatty acids, vitamin B12 and other B vitamins, choline , vitamin E, and other micronutrients.
However, the evidence that these and other nutrients improve brain health when in supplement form is weak. Omega-3 fatty acids omega-3s are a class of polyunsaturated fatty acids. Consuming omega-3s through food and dietary supplements is the only way to increase levels in the body.
Certain types of omega-3s are thought to be vital to brain health. Docosahexaenoic acid DHA is a long-chain omega-3 that has been extensively researched for its role in brain health.
DHA is found in high concentrations in the brain, making it essential to brain health and development. Researchers have also found that DHA levels tend to be low in people with AD compared to people who are cognitively healthy.
Some research has focused on omega-3 supplements specifically. One systematic review of studies covered the effects of various dietary supplements on cognition in healthy young adults, including military personnel.
Researchers found that omega-3 supplements showed little to no improvement in cognitive performance among the studies included in the review. Just one study on an omega-3 supplement containing DHA and another omega-3 called eicosapentaenoic acid EPA showed positive results although these results have contradicted other findings.
However, there is some evidence that omega-3 supplements may improve cognition in older adults or those with dementia or AD. Studies have shown that adults over the age of 70 who used EPA and DHA supplements experienced improved aspects of cognition, such as executive functioning , working memory , and brain signaling.
Supplementation was also correlated with increases in omega-3s circulating in the blood. Omega-3s from the diet are essential to brain health, but more research is needed to determine if supplements are the best choice for increasing your intake of these important nutrients.
Vitamin B12 is another nutrient that is essential for brain health throughout the lifespan. From the beginning, vitamin B12 plays a role in the development and function of the central nervous system CNS , which makes up the brain and spinal cord.
Vitamin B12 is thought to be key to the prevention of dementia and other cognitive diseases. Research shows that low levels of vitamin B12 may lead to cognitive decline, depression, and idiopathic fatigue.
When vitamin B12 is low, an amino acid called homocysteine may rise and cause damage to nerves in the brain or spinal cord. However, studies looking at vitamin B12 supplementation as a treatment for cognitive decline have produced mixed results.
While B12 supplementation has shown positive effects for people with advanced neurological disorders, it has not shown the same effects in those without such disorders. Other research has shown a potential link between low levels of vitamin B12 and the development of AD or dementia.
Low vitamin B12 in people with dementia has also been associated with poorer performance on the Mini Mental State Exam MMSE , a test of mental performance, compared to those with adequate levels of vitamin B Thus, researchers have concluded that low levels of vitamin B12 might be associated with the development of dementia, but this theory is not completely proven.
There is some evidence that a basic multivitamin supplement may boost cognition. A multivitamin supplement contains various micronutrients vitamins and minerals your body needs daily. While a multivitamin is recommended for certain populations such as those who are pregnant , it may not be necessary for everyone.
A healthcare provider can help you decide if you should take a multivitamin. New research shows that multivitamin supplement use may benefit older adults with memory issues. In a recent clinical trial, over 3, older adults were randomized to take a placebo or multivitamin daily for three years.
Those who took the daily multivitamin were found to have improved immediate recall memory. These improvements were sustained over the entire three-year trial period. As this is a newer area of research, more studies may be warranted to better determine if daily multivitamin use can improve cognition in older adults or other populations.
Nootropics or "smart drugs" are natural or synthetic supplements meant to support brain health and cognition. They contain substances that may be made in a lab or derived from plants. The majority of nootropics are natural herbs, however. Like other herbal remedies, nootropics are considered a fairly safe supplement option.
Very few have been found to cause serious side effects, but little is known about the safety of using nootropics long-term. Examples of nootropics include:. There are numerous nootropics on the market, some with better research support than others.
Some of the compelling research behind certain nootropics is outlined below. Panax ginseng is an herb commonly used in traditional Chinese medicine and other types of alternative medicine. It is said to have properties that reduce the risk of neurodegenerative diseases or decline.
When it comes to brain health, researchers from one review found that Panax ginseng may have the most positive effects on depression.
Compounds found in Panax ginseng are thought to cause antidepressant effects by interacting with certain cell signaling pathways. While much of the research on Panax ginseng for brain health has been performed in a laboratory setting, some human trials have been conducted.
In one large human trial, researchers compared long-term Panax ginseng users to nonusers. Compared to those who didn't use the herb, study participants who used Panax ginseng for long periods had higher cognition test scores later in life.
However, these effects were only seen with long-term use more than five years of Panax ginseng. The leaves from the Ginkgo biloba plant have been used to make herbal remedies for centuries.
These leaves are used for many purposes in alternative medicine, including brain health. A review of large-scale clinical trials on Ginkgo biloba found conflicting results regarding the herb's efficacy for cognitive functions.
According to the review, Ginkgo biloba extract is most commonly used for cognitive decline, poor memory, and decreased alertness. While many studies included in the review found no positive effects of Ginkgo biloba , several studies showed a potential role of the herb in treating cognition in patients with mild dementia.
Ginkgo biloba was most effective when used for at least 24 weeks and at a dose of milligrams mg per day. More research is needed to determine if Ginkgo biloba supplements work for brain health. Due to its perceived neuroprotective properties, ashwagandha Withania somnifera has been recommended as an herbal treatment for cognitive decline.
A clinical trial from looked at how ashwagandha use would affect healthy, stressed adults. After randomization, participants took either a placebo or an ashwagandha supplement for 90 days. Taking mg of ashwagandha root extract in a sustained-release capsule form per day was found to be safe and also led to improvements in memory, focus, sleep quality, stress, and overall psychological well-being.
Scientists believe that ashwagandha reduces oxidative stress in the central nervous system and, thus, may be beneficial for diseases such as Parkinson's disease , Huntington's disease , and Alzheimer's disease.
Some clinical trials have supported its use for brain health, but there isn't a clear consensus on how effective ashwagandha is. In some studies, healthy caffeine consumption has been linked to better cognitive performance.
Foroutan adds there has been some research that indicates high doses of omega-3 fatty acids after a concussion or other traumatic brain injury may have protective effects on lasting damage. Where to find it: Besides fatty fish, good sources of omega-3s include nuts and seeds and some fortified foods such as eggs and yogurt.
The brain is particularly susceptible to oxidative stress, which increases during aging and is a major contributor to cognitive decline. Vitamin E is also anti-inflammatory, which helps to keep DNA healthy and replicating correctly while maintaining the structure of healthy brain cell membranes, says Robin Foroutan, M.
Where to find it: Vitamin E can be found in dark leafy greens, avocado, red bell pepper, asparagus, mango, pumpkin, and nuts and seeds. The reason: These vitamins help boost the production of neurotransmitters , or brain chemicals, that deliver messages between the brain and body.
Where to find them: Beans are one of the best sources of B vitamins across the board. You can find B6 in bananas, oranges, papaya, cantaloupe, tuna, salmon, poultry, and dark leafy greens. Folate is found in broccoli, greens, whole grains, eggs, peanuts, and sunflower seeds. Vitamin B12 is found solely in meat and fish products; for vegans and vegetarians, nutritional yeast and fortified whole grains are a good way to get your supply.
People on a plant-based diet do have a much higher risk of a true B12 deficiency, so talk to your doctor or dietitian about whether or not a B12 supplement is right for you. This antioxidant is known for its immunity powers, but vitamin C and other flavonoids also support the brain , potentially by taming brain-damaging inflammation.
In one study , by Rush University researchers including Dr. Where to find it: Get vitamin C in abundance from kiwi, red and green bell peppers, citrus, berries, broccoli, cauliflower, brussels sprouts, and tomatoes.
Otherwise, a well-rounded diet for the average person should be enough. If your doctor or dietitian determines that a supplement is right for you, there are high-quality options out there.
Look for a seal of approval from a third-party certification program like Consumer Lab, NSF International, or the US Pharmacopeial Convention USP , which means the product has been tested for quality, purity, and potency—plus that it actually contains the ingredients it claims.
If you do choose to opt for brain-boosting supplements, Foroutan says there are a few categories to consider. This amino acid helps calm neurotransmitters, which is great for mood and stress.
Because stress negatively impacts brain functioning, this can be helpful along with mindfulness techniques to lower stress levels, Foroutan says.
Other research suggests the supplement may improve cognitive functioning. Research has been mixed, but the mitochondrial nutrient is known for improving cognition and neurotransmitter function, Foroutan says. This funny-sounding supplement has been shown to improve memory , and Foroutan adds it supports healthy blood flow to the brain for even more health perks.
Good news, coffee lovers! One study observed that caffeine can increase alertness and feelings of well-being, improve concentration and mood, as well as reduce the risk of cognitive decline. The neuroprotective effect of ginseng may be useful in the prevention of depression.
Caffeine may have negative side effects in some people like insomnia, jitters and increased heart rate, says Dr. Too much of it can also cause anxiety, dehydration and dependency. An amino acid found in green tea, L-theanine is Dr. It relaxes the mind without causing drowsiness and has minimal side effects, he says.
A very small study in Nutrients examined the effects of L-theanine supplementation in healthy individuals given as milligrams daily for one month.
Participants experienced reduced stress-related symptoms like depression and anxiety, as well as improved sleep quality and cognitive functions, like executive functioning [4] Hidese S, Ogawa S, et al.
Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.
Another review found that milligram doses of L-theanine improved relaxation, reduced tension and increased feelings of calmness. And L-theanine combined with caffeine—also found naturally in green tea—helped with attention-switching tasks and alertness [5] Dietz C, Dekker M.
Effect of Green Tea Phytochemicals on Mood and Cognition. Curr Pharm Des. Found in the wild tea leaf plant Camellia kucha , theacrine is a compound with antioxidant, anti-inflammatory, fatigue-reducing and cognitive-enhancing effects. Angove, adding that theacrine is a staple in his practice.
Research shows theacrine works with the adenosine system as a mild stimulant, similar to caffeine, to increase energy. It also affects the dopamine system, resulting in improved cognitive function [6] Sheng YY, Xiang J, et al.
Theacrine From Camellia kucha and Its Health Beneficial Effects. Front Nutr. Theacrine is available in tea made from the Camellia kucha plant and dietary supplements. An herb used for centuries in Ayurvedic medicine—an ancient Indian medical system that relies on a holistic approach to health—Bacopa monnieri has some cognitive-enhancing properties; some evidence shows that it may improve verbal learning and memory acquisition and reduce anxiety, says Dr.
Bacopa monnieri, a Neuroprotective Lead in Alzheimer Disease: A Review on Its Properties, Mechanisms of Action, and Preclinical and Clinical Studies.
Drug Target Insights. It can be consumed as a dietary supplement in capsule, powder and extract forms. Even so, according to a review in Scientific Reports , studies examining the brain-enhancing properties of Bacopa monnieri are limited, and further research is needed to substantiate its benefits [8] Brimson JM, Brimson S, et al.
The effectiveness of Bacopa monnieri Linn. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data.
Sci Rep. An amino acid found in red meat and seafood, creatine is available as a supplement, often purported to support exercise performance and increase muscle mass. Creatine may also have brain-enhancing benefits, notes Dana Ellis Hunnes, Ph. In fact, a systematic review in Experimental Gerontology found that creatine supplementation improved short-term memory, intelligence and reasoning [9] Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D.
Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. Still, further research is needed to determine how and in what quantity creatine can be used to enhance cognitive function [10] Roschel H, Gualano B, et al.
Creatine Supplementation and Brain Health. The herb Rhodiola rosea is an adaptogen herbs, plants or mushrooms that help the body respond to stress promoted to improve energy, balance mood and enhance brain function, says Dr. The Effectiveness of Rhodiola rosea L.
Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence.
Panax ginseng is the dried root of several species of the Panax plant, used for centuries in Korean, Chinese and Japanese medicine.
A small pilot study in Pharmaceuticals found traditionally-harvested white Panax ginseng resulted in improved attention, memory and perceived stress in healthy but tired adults, compared to the effects of non-traditionally harvested red Panax ginseng and a placebo [12] Mariage PA, Hovhannisyan A, Panossian AG.
Efficacy of Panax ginseng Meyer Herbal Preparation HRG80 in Preventing and Mitigating Stress-Induced Failure of Cognitive Functions in Healthy Subjects: A Pilot, Randomized, Double-Blind, Placebo-Controlled Crossover Trial.
Pharmaceuticals Basel. Boost your cognition and productivity with personalized nootropic formulas from Thesis to activate every kind of brain. Information provided on Forbes Health is for educational purposes only.
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Heidi Borst is a freelance journalist, healthcare content writer and certified nutrition coach with a love of all things health and wellness.
Her work has appeared in The New York Times, The Washington Post, National Geographic, Good Housekeeping, MSN, Yahoo and more. Based in Wilmington, North Carolina, Borst is a lifelong runner and general fitness enthusiast who is passionate about the physical and mental benefits of sleep and self-care.
For the past 25 years, Dr. Jessica Cho practiced medicine with a single mission: Help patients attain wellness and create a life full of joy, vitality and balance.
As a physician, her passion is to educate and empower her patients. Her medical expertise is rooted in integrative treatments with a command of both Western and Eastern medicine. Her interdisciplinary background enables a variety of tools that help patients achieve success as she delves into the root causes of their challenges to understand why and how.
Select Region. United States. United Kingdom. Health supplements. Advertiser Disclosure. By Heidi Borst. Medically Reviewed Dr. Commissions we earn from partner links on this page do not affect our opinions or evaluations.
Low nutrient levels can Wound healing surgery a cause, so taking supplements may be beneficial. Supplemrnt factors, including Akertness deficiencies or inadequacies, may contribute Enhanclng brain fog symptoms. Alertnesss are more Enhancint in people with medical conditions commonly associated with brain fog 456. Vitamin D is a fat-soluble nutrient necessary for immune system function, brain health, and more. Having low or deficient vitamin D levels may negatively impact cognitive health and contribute to brain fog symptoms. People who have depression or depressive symptoms often experience brain fog symptoms such as poor concentration and memory problems.
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