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Brain-health supplements offer a range of benefits for cognitive performance, including improved brain function, increased energy, mood enhancement, and memory enhancement. They typically contain a blend of essential vitamins, minerals, and natural compounds that work together to enhance brain health.
It is important to note that while brain-health supplements can be beneficial, they should not be considered a substitute for a balanced diet and healthy lifestyle. Consult a healthcare professional before starting a new supplement regimen.
Essential Vitamins and Minerals
Such as B-complex, magnesium, and omega-3 fatty acids are crucial for maintaining overall brain health.
Energy-Boosting Compounds
Some brain-health supplements contain caffeine and creatine that can increase energy levels and enhance focus.
Mood Enhancement
Supplements like Bacopa Monnieri and Rhodiola Rosea have been shown to reduce stress and anxiety, leading to improved mood and motivation.
Memory Enhancement
Supplements like Ginkgo Biloba and Phosphatidylserine can enhance memory formation and recall, making it easier to retain information.
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Full Brain-Health Supplements List
Pictured: A common food with high levels of the molecules
Listed: Other common foods with high levels of the molecules
Caffeine
Coffee, tea, yerba mate
Caffeine is a central nervous system stimulant that works by blocking the effects of adenosine, a neurotransmitter that promotes feelings of drowsiness. By doing so, caffeine keeps you alert and awake, improves mental and physical performance, and enhances mood.
L-Theanine
Green tea, black tea, mushrooms
 An amino acid that promotes relaxation. It works by increasing the levels of neurotransmitters such as dopamine and GABA, which have calming effects, and by reducing the levels of excitatory neurotransmitters. Ideal for reducing stress, anxiety, and improving sleep quality.
L-Tyrosine
Cheese, chicken, sesame seeds
An amino acid that is a building block for several neurotransmitters, including dopamine, norepinephrine, and epinephrine. These play important roles in regulating mood, motivation, attention, and alertness. May also help reduce stress under challenging conditions.
Ashwagandha
Ashwagandha Root
A plant extract that is commonly used in traditional medicine for its adaptogenic properties. It helps the body adapt to stress by reducing cortisol levels, a stress hormone. It also improves mood, reduces anxiety and depression, and improves cognitive function by increasing neurotransmitter levels and reducing oxidative stress.
Rhodiola Rosea
Perennial flowering plant
A plant extract that is used to improve mental and physical performance, reduce stress and fatigue, and enhance mood. It works by increasing the levels of neurotransmitters such as dopamine and norepinephrine, reducing the levels of cortisol, and reducing oxidative stress.
Choline L- Bitartrate
Egg yolks, liver, peanuts
Choline is a nutrient that is essential for the synthesis of acetylcholine, a neurotransmitter that plays important roles in memory, learning, and muscle control. By increasing the levels of acetylcholine, choline may help improve cognitive function and reduce symptoms of age-related cognitive decline.
Alpha GPC
Organ meats, milk, soy lecithin
Alpha GPC is a form of choline that is highly bioavailable, meaning that it is easily absorbed and used by the body. Like other forms of choline, Alpha GPC increases the levels of acetylcholine and may help improve cognitive function, reduce symptoms of age-related cognitive decline, and enhance athletic performance.
Theobromine
Chocolate, cocoa, tea
Theobromine is a stimulant that is related to caffeine. It has milder effects than caffeine, but it still promotes alertness, improves mental and physical performance, and enhances mood. Theobromine also has some beneficial effects on heart health and may improve symptoms of depression and anxiety.
Coenzyme Q10
Fatty fish, organ meats, grains
A molecule essential for the production of cellular energy. Also a powerful antioxidant that protects cells from oxidative stress and damage. Low levels have been linked to age-related cognitive decline, and supplementing it may help improve cognitive function and protect the brain from oxidative stress and damage.
Mucuna Pruriens
Velvet bean plant
A plant extract that is rich in L-dopa, a neurotransmitter precursor that is converted into dopamine in the brain. Dopamine plays important roles in regulating mood, motivation, and movement. By increasing the levels of dopamine, Mucuna Pruriens may help improve mood, reduce symptoms of depression and anxiety, and enhance cognitive function.
Creatine
Red meat, fish, poultry
A molecule stored in the muscles that is used for energy production. It has been shown to improve mental and physical performance, enhance memory and learning, and reduce symptoms of age-related cognitive decline. The mechanisms by which creatine enhances brain function are not well understood, but may involve energy production, enhanced synaptic plasticity, and reduced oxidative stress.
Magnesium Glycinate
Green leafy veggies, nuts, seeds
A mineral that plays many important roles, including energy production and muscle and nerve function. Also involved in the regulation of neurotransmitter levels and synaptic plasticity. Low levels have been linked to cognitive decline and depression. Supplementing may help improve cognitive function and sleep quality, and reduce symptoms of anxiety and depression.
Vitamin B6
Chicken, fish, potatoes
Vitamin B6 is a vitamin that plays important roles in many physiological processes, including the metabolism of neurotransmitters and the synthesis of hormones. Vitamin B6 is also involved in the regulation of mood, sleep, and appetite. Low levels of vitamin B6 have been linked to depression and cognitive decline, and supplementing with vitamin B6 may help improve mood and cognitive function.
Vitamin B12
Meat, fish, dairy products
A vitamin that is essential for the production of red blood cells and the functioning of the nervous system. Also plays a role in the metabolism of neurotransmitters and the maintenance of myelin, the protective coating around nerve fibers. Low levels of vitamin B12 have been linked to cognitive decline and depression, and supplementing with vitamin B12 may help improve mood and cognitive function.
Vitamin D
Sunlight, fatty fish, dairy products
Vitamin D is a vitamin that is essential for bone health and immune function. Vitamin D also plays a role in the regulation of neurotransmitter levels and synaptic plasticity, and low levels of vitamin D have been linked to depression and cognitive decline. Supplementing with vitamin D may help improve mood and cognitive function, and protect the brain from oxidative stress and damage.
