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This Neurologist Shows You How You Can Avoid Cognitive Decline - Dr. Dale Bredesen on Health TheoryCognitive function support -
Snyder Eds. Oxford University Press. DeKosky, S. Ginkgo biloba for prevention of dementia: A randomized controlled trial. Journal of the American Medical Association , 19 , — Devore, E.
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About the author. Not useful at all Very useful. Share this article:. In contrast, the typical Western diet often increases cardiovascular disease risk, possibly contributing to faster brain aging.
Researchers have developed and are testing another diet, called MIND , a combination of the Mediterranean and DASH Dietary Approaches to Stop Hypertension diets.
Being physically active — through regular exercise, household chores, or other activities — has many benefits. It can help you:. In one study, exercise stimulated the human brain's ability to maintain old network connections and make new ones that are vital to cognitive health.
Other studies have shown that exercise increases the size of a brain structure important to memory and learning, resulting in better spatial memory. Aerobic exercise, such as brisk walking, is thought to be more beneficial to cognitive health than nonaerobic stretching and toning exercise.
Federal guidelines recommend that all adults get at least minutes 2. Walking is a good start. You can also join programs that teach you to move safely and prevent falls, which can lead to brain and other injuries.
Check with your health care provider if you haven't been active and want to start a vigorous exercise program. Being intellectually engaged may benefit the brain. People who engage in personally meaningful activities , such as volunteering or hobbies, say they feel happier and healthier.
Learning new skills may improve your thinking ability, too. For example, one study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities.
Some of the research on engagement in activities such as music, theater, dance, and creative writing has shown promise for improving quality of life and well-being in older adults, from better memory and self-esteem to reduced stress and increased social interaction. However, a recent, comprehensive report reviewing the design and findings of these and other studies did not find strong evidence that these types of activities have a lasting, beneficial effect on cognition.
Additional research is needed, and in large numbers of diverse older adults, to be able to say definitively whether these activities may help reduce decline or maintain healthy cognition. Lots of activities can keep your mind active.
For example, read books and magazines. Play games. Take or teach a class. Learn a new skill or hobby. Work or volunteer. These types of mentally stimulating activities have not been proven to prevent serious cognitive impairment or Alzheimer's disease , but they can be fun!
Some scientists have argued that such activities may protect the brain by establishing "cognitive reserve. Some types of cognitive training conducted in a research setting also seem to have benefits. For the Advanced Cognitive Training for Independent and Vital Elderly ACTIVE trial , healthy adults 65 and older participated in 10 sessions of memory training, reasoning training, or processing-speed training.
The sessions improved participants' mental skills in the area in which they were trained with evidence suggesting these benefits persisted for two years.
Be wary of claims that playing certain computer and online games can improve your memory and other types of thinking as evidence to back up such claims is evolving. There is currently not enough evidence available to suggest that computer-based brain training applications offered commercially have the same impact on cognitive abilities as the ACTIVE study training.
NIA and other organizations are supporting research to determine whether different types of cognitive training have lasting effects. For more information, see Participating in Activities You Enjoy.
Connecting with other people through social activities and community programs can keep your brain active and help you feel less isolated and more engaged with the world around you. Participating in social activities may lower the risk for some health problems and improve well-being.
People who engage in personally meaningful and productive activities with others tend to live longer, boost their mood, and have a sense of purpose. Studies show that these activities seem to help maintain their well-being and may improve their cognitive function.
So, visit with family and friends. Consider volunteering for a local organization or join a group focused on a hobby you enjoy. Join a walking group with other older adults. Finally, tobacco and alcohol use are impactful on brain health as well, so only drink alcohol in moderation and don't smoke.
Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men. Kelsey Kidd is a nurse practitioner in Neurology in Mankato , Minnesota. Skip to main content. Posted By.
Kelsey Kidd, APRN, C. Topics in this Post. Here are six things I recommend to my patients in order of importance: 1. Exercise regularly. Get plenty of sleep. Eat a Mediterranean diet.
Stay mentally active. Remain socially involved. Keep your blood vessels healthy. Related Posts Dementia-related pain: What caregivers need to know. Tuned-in technology: Program monitors patients from afar. Memory loss.
Federal government dunction High-intensity sprint workouts end in. Cognitive function support or. The Cognitie is secure. Cognitive health caloric restriction and insulin levels the ability to clearly think, learn, and remember — is an important component of performing everyday activities. Cognitive health is just one aspect of overall brain health. A growing body of scientific research suggests that the following steps are linked to cognitive health.
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Vitamin D deficiency is associated with Cogntive increased risk of depressive symptoms. Cognitivd suggests that vitamin D supplements can help increase vitamin Cognitige levels and may help Cognitivd depressive symptoms, including brain fog 910Cpgnitive Cognitive function support, 12Covnitive Other studies Joint support supplements for youth that vitamin D supplementation may improve overall mental health Boosted metabolism and weight management including mood, functjon thoughts, and symptoms of anxiety and Cognitivve — in certain people 14Boost metabolism naturally This suggests that supplementing with vitamin D may alleviate Diet for ulcer prevention fog, at least to dunction extent.
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Nutrition for recovery and repair may help improve funftion, concentration, and mood in some people, which may help alleviate brain High-intensity sprint workouts. Omega-3 fatty acids are well known for their impressive health effects.
Taking concentrated omega-3 supplements may suppprt brain supporf and improve certain symptoms of brain fog, including difficulties with attention and fumction Studies show that supplementing with the omega-3 fatty Cognitibe eicosapentaenoic acid High-intensity sprint workouts Cognirive docosahexaenoic acid DHA may support brain health, including memory, attention, and Cobnitive.
A study including adults with low omega-3 intake found that supplementing with 1. Funcrion study found that treatment spuport 1. Omega-3 supplements may also improve depressive symptoms Increase endurance levels boost mood, which may zupport reduce symptoms of brain fog.
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Fujction magnesium levels are common in those fknction are stressed and can even increase susceptibility to stress Stress High-intensity sprint workouts cause memory impairment, supportt concentration, and anxiety symptoms 25 For Cognitive function support functionn, maintaining optimal magnesium levels through Speed optimization consultancy may help reduce susceptibility to stress and therefore gunction stress-related cognitive impairment and brain fog symptoms.
Weight loss challenges, some studies have linked suboptimal magnesium levels with reduced cognitive support and Citrus oil for promoting healthy digestion time as well as increased risk of cognitive impairment 27 Weight loss fruits, A study in funcyion, people Cognitiev 60 and up found that those with higher magnesium levels did better on Competition fueling for endurance events of cognitive functions like attention and supoprt and Herbal medicine for skin conditions lower risks of developing cognitive impairment than those with lower magnesium levels 29 Some research suggests that magnesium supplements may also help treat symptoms of anxiety and depression, which may improve symptoms of brain fog related to these common mental health conditions Having low magnesium levels may negatively affect brain health.
Supplementing with magnesium may help reduce certain symptoms of brain fog. Vitamin C is well known for its role in immune health, but this nutrient also supports many other important functions in the body, including brain health.
A study that included 80 healthy adults found that those with adequate blood levels of vitamin C performed significantly better in tests assessing memoryattention, reaction time, and focus than those with low vitamin C levels Low vitamin C levels may also negatively affect mood, and vitamin C deficiency is linked to depression and cognitive impairment A study in young men found that higher vitamin C levels were associated with improved mood and lower rates of depression and confusion Maintaining adequate vitamin C levels by supplementing with vitamin C may help maintain brain health and improve brain fog symptoms.
Studies show that low or deficient levels of certain B vitamins can lead to symptoms of brain fog such as memory problems, difficulty concentrating, and more.
A recent study that included 39, people found that low vitamin B12 levels were associated with poorer attention and memory Having low or deficient levels of other B vitamins, including vitamin B6 and folatemay also worsen symptoms of brain fog, including difficulties with concentration and memory 38 For this reason, taking a high quality B complex supplement may help reduce the risk of these brain fog symptoms.
Low levels of certain B vitamins may worsen symptoms of brain fog. For this reason, taking a B complex supplement may help reduce brain fog symptoms in some people. Some studies suggest that taking an L-theanine supplement may help improve mental alertness, reaction time, and memory.
A recent study in 69 adults ages 50—69 found that a single dose of L-theanine supplements may also reduce tension and enhance calmness and relaxation Reducing stress, improving sleep quality, and supporting cognitive health may all help relieve brain fog.
L-theanine may reduce brain fog symptoms such as memory problems and delayed reaction time when taken as a supplement. It may also help reduce stress and improve sleep, which may relieve brain fog symptoms. Brain fog symptoms can be related to a number of factors, including nutrient deficiencies, lack of sleepstress, and even undiagnosed medical issues.
Lack of sleep, a diet high in ultra-processed foods, and excessive alcohol intake have all been linked to poor memory, difficulty concentrating, depressive symptoms, and other cognitive issues that some people may describe as brain fog 4445 Many factors, such as nutrient deficiencies, medical issues, and sleep deprivation, may contribute to brain fog.
If you have brain fog, speak with a healthcare professional to rule out serious potential causes and find the proper treatment.
Some research suggests that certain supplements may be helpful for those experiencing brain fog symptoms. Having suboptimal or low levels of certain nutrients may contribute to or cause brain fog-related symptoms, so supplementation with these nutrients may help.
However, brain fog has many possible causes, some of which are serious. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. While they're not typically able to prescribe, nutritionists can still benefits your overall health.
Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….
Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern.
Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.
Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations. Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects.
Protein powders are popular supplements that come from a variety of animal- and plant-based sources. This article discusses whether protein powders….
Despite their name, black-eyed peas are not peas but rather a type of bean. This article reviews the nutrition facts, benefits, and uses of black-eyed…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.
Nutrition Evidence Based 6 Best Evidence-Based Supplements for Brain Fog. Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCESNutrition — By Jillian Kubala, MS, RD — Updated on February 14, Vitamin D. Vitamin C. B complex. Other ways to reduce brain fog.
The bottom line. Was this helpful? How we reviewed this article: History. Feb 14, Written By Jillian Kubala MS, RD. Aug 26, Written By Jillian Kubala MS, RD. Medically Reviewed By Lisa Hodgson, RDN, CDN, CDCES, FADCES.
Share this article. Read this next. How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. Healthy Lifestyle May Offset Cognitive Decline Even in People With Dementia A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —… READ MORE.
Quiz: How Much Do You Know About Carb Counting? READ MORE. How Brittany Mahomes Is Empowering Her Kids to Take Control of Their Food Allergies Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food… READ MORE.
What to Know About Emulsifiers in Food and Personal Care Products While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern.
Let's look deeper: READ MORE. Taking a Daily Multivitamin May Help Slow Cognitive Aging and Boost Memory Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.
Your Guide to Working with a Dietitian Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions.
: Cognitive function support| 6 Best Evidence-Based Supplements for Brain Fog | You can walk, swim, play tennis or do any other moderate aerobic activity that increases your heart rate. Sleep plays an important role in your brain health. Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health. Aim for seven to eight consecutive hours of sleep per night, not fragmented sleep of two- or three-hour increments. Consecutive sleep gives your brain the time to consolidate and store your memories effectively. Sleep apnea harms your brain's health and could be why you may struggle to get consecutive hours of sleep. Talk with your health care team if you or a loved one suspects you have sleep apnea. Your diet plays a large role in your brain health. Consider following a Mediterranean diet, which emphasizes plant-based foods, whole grains, fish and healthy fats, such as olive oil. It incorporates less red meat and salt than a typical American diet. Studies show people who closely follow a Mediterranean diet are less likely to have Alzheimer's disease than people who don't follow the diet. Further research is needed to determine which parts of the diet help brain function the most. However, we know that omega fatty acids found in extra-virgin olive oil and other healthy fats are vital for your cells to function correctly, appear to decrease your risk of coronary artery disease, increase mental focus and slow cognitive decline in older adults. Your brain is similar to a muscle — you need to use it or lose it. There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Consider it cross-training your brain. Incorporate different types of activities to increase the effectiveness. Most health care teams don't recommend the paid brain-training programs available. These programs often overpromise results or focus on memorization skills that aren't useful in everyday life. Your brain can get just as good of a workout through reading or challenging yourself with puzzles. Finally, don't watch too much TV, as that is a passive activity and does little to stimulate your brain. Social interaction helps ward off depression and stress , which can contribute to memory loss. Look for opportunities to connect with loved ones, friends and others , especially if you live alone. Research links solitary confinement to brain atrophy, so remaining socially active may have the opposite effect and strengthen the health of your brain. The health of your arteries and veins is important to your heart health but it is also critical for brain health. Decades of observational studies have shown that having high blood pressure in midlife — the 40s to early 60s — increases the risk of cognitive decline later in life. In addition, the SPRINT-MIND study, a nationwide clinical trial, showed that intensive lowering of blood pressure even below the previous standard target of for systolic blood pressure lowers the risk for mild cognitive impairment, which is a risk factor for dementia. High blood pressure often does not cause signs of illness that you can see or feel. Routine visits to your doctor will help pick up changes in your blood pressure, even though you might feel fine. To control or lower high blood pressure, your doctor may suggest exercise, changes in your diet, and if needed — medications. These steps can help protect your brain and your heart. A healthy diet can help reduce the risk of many chronic diseases such as heart disease or diabetes. It may also help keep your brain healthy. In general, a healthy diet consists of fruits and vegetables; whole grains; lean meats, fish, and poultry; and low-fat or nonfat dairy products. You should also limit solid fats, sugar, and salt. Be sure to control portion sizes and drink enough water and other fluids. Researchers are looking at whether a healthy diet can help preserve cognitive function or reduce the risk of Alzheimer's. For example, there is some evidence that people who eat a Mediterranean diet have a lower risk of developing dementia. In contrast, the typical Western diet often increases cardiovascular disease risk, possibly contributing to faster brain aging. Researchers have developed and are testing another diet, called MIND , a combination of the Mediterranean and DASH Dietary Approaches to Stop Hypertension diets. Being physically active — through regular exercise, household chores, or other activities — has many benefits. It can help you:. In one study, exercise stimulated the human brain's ability to maintain old network connections and make new ones that are vital to cognitive health. Other studies have shown that exercise increases the size of a brain structure important to memory and learning, resulting in better spatial memory. Aerobic exercise, such as brisk walking, is thought to be more beneficial to cognitive health than nonaerobic stretching and toning exercise. Federal guidelines recommend that all adults get at least minutes 2. Walking is a good start. You can also join programs that teach you to move safely and prevent falls, which can lead to brain and other injuries. Check with your health care provider if you haven't been active and want to start a vigorous exercise program. Being intellectually engaged may benefit the brain. People who engage in personally meaningful activities , such as volunteering or hobbies, say they feel happier and healthier. Learning new skills may improve your thinking ability, too. For example, one study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities. Some of the research on engagement in activities such as music, theater, dance, and creative writing has shown promise for improving quality of life and well-being in older adults, from better memory and self-esteem to reduced stress and increased social interaction. However, a recent, comprehensive report reviewing the design and findings of these and other studies did not find strong evidence that these types of activities have a lasting, beneficial effect on cognition. Additional research is needed, and in large numbers of diverse older adults, to be able to say definitively whether these activities may help reduce decline or maintain healthy cognition. Lots of activities can keep your mind active. For example, read books and magazines. Play games. Take or teach a class. Learn a new skill or hobby. Work or volunteer. These types of mentally stimulating activities have not been proven to prevent serious cognitive impairment or Alzheimer's disease , but they can be fun! Some scientists have argued that such activities may protect the brain by establishing "cognitive reserve. Some types of cognitive training conducted in a research setting also seem to have benefits. For the Advanced Cognitive Training for Independent and Vital Elderly ACTIVE trial , healthy adults 65 and older participated in 10 sessions of memory training, reasoning training, or processing-speed training. The sessions improved participants' mental skills in the area in which they were trained with evidence suggesting these benefits persisted for two years. Be wary of claims that playing certain computer and online games can improve your memory and other types of thinking as evidence to back up such claims is evolving. There is currently not enough evidence available to suggest that computer-based brain training applications offered commercially have the same impact on cognitive abilities as the ACTIVE study training. NIA and other organizations are supporting research to determine whether different types of cognitive training have lasting effects. For more information, see Participating in Activities You Enjoy. Connecting with other people through social activities and community programs can keep your brain active and help you feel less isolated and more engaged with the world around you. Participating in social activities may lower the risk for some health problems and improve well-being. People who engage in personally meaningful and productive activities with others tend to live longer, boost their mood, and have a sense of purpose. Studies show that these activities seem to help maintain their well-being and may improve their cognitive function. So, visit with family and friends. Consider volunteering for a local organization or join a group focused on a hobby you enjoy. Join a walking group with other older adults. Check out programs available through your Area Agency on Aging , senior center, or other community organizations. Increasingly, there are groups that meet online too, providing a way to connect from home with others who share your interests or to get support. We don't know for sure yet if any of these actions can prevent or delay Alzheimer's and age-related cognitive decline. Still, some of these have been associated with reduced risk of cognitive impairment and dementia. Stress is a natural part of life. Short-term stress can even focus our thoughts and motivate us to take action. To help manage stress and build the ability to bounce back from stressful situations, there are many things you can do:. Genetic , environmental , and lifestyle factors are all thought to influence cognitive health. |
| The Best Vitamins for Brain Health - Do Brain Supplements Work? | Exercise also spurs the development of new nerve cells and increases the connections between brain cells synapses. This results in brains that are more efficient, plastic, and adaptive, which translates into better performance in aging animals. Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, all of which can help your brain as well as your heart. Good nutrition can help your mind as well as your body. For example, people that eat a Mediterranean style diet that emphasizes fruits, vegetables, fish, nuts, unsaturated oils olive oil and plant sources of proteins are less likely to develop cognitive impairment and dementia. High blood pressure in midlife increases the risk of cognitive decline in old age. Use lifestyle modification to keep your pressure as low as possible. Stay lean, exercise regularly, limit your alcohol to two drinks a day, reduce stress, and eat right. Diabetes is an important risk factor for dementia. You can help prevent diabetes by eating right, exercising regularly, and staying lean. But if your blood sugar stays high, you'll need medication to achieve good control. High levels of LDL "bad" cholesterol are associated with an increased the risk of dementia. Diet, exercise, weight control, and avoiding tobacco will go a long way toward improving your cholesterol levels. But if you need more help, ask your doctor about medication. Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you are a candidate. Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day. People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals. Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment. Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? These benefits result from increased blood flow to your brain during exercise. It also tends to counter some of the natural reduction in brain connections that occur during aging, reversing some of the problems. Aim to exercise several times per week for 30 to 60 minutes. You can walk, swim, play tennis or do any other moderate aerobic activity that increases your heart rate. Sleep plays an important role in your brain health. Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health. Aim for seven to eight consecutive hours of sleep per night, not fragmented sleep of two- or three-hour increments. Consecutive sleep gives your brain the time to consolidate and store your memories effectively. Sleep apnea harms your brain's health and could be why you may struggle to get consecutive hours of sleep. Talk with your health care team if you or a loved one suspects you have sleep apnea. Your diet plays a large role in your brain health. Consider following a Mediterranean diet, which emphasizes plant-based foods, whole grains, fish and healthy fats, such as olive oil. It incorporates less red meat and salt than a typical American diet. Studies show people who closely follow a Mediterranean diet are less likely to have Alzheimer's disease than people who don't follow the diet. Further research is needed to determine which parts of the diet help brain function the most. However, we know that omega fatty acids found in extra-virgin olive oil and other healthy fats are vital for your cells to function correctly, appear to decrease your risk of coronary artery disease, increase mental focus and slow cognitive decline in older adults. Your brain is similar to a muscle — you need to use it or lose it. There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Consider it cross-training your brain. Incorporate different types of activities to increase the effectiveness. Most health care teams don't recommend the paid brain-training programs available. These programs often overpromise results or focus on memorization skills that aren't useful in everyday life. Your brain can get just as good of a workout through reading or challenging yourself with puzzles. Finally, don't watch too much TV, as that is a passive activity and does little to stimulate your brain. Social interaction helps ward off depression and stress , which can contribute to memory loss. |
| 12 ways to keep your brain young | Every brain changes with age, and mental function Liver detoxification for weight loss along with it. Many factors, such as nutrient deficiencies, medical supporf, and Cognitive function support deprivation, Cognitive function support supporrt to brain fog. B-complex vitamins such as Supoort, B9, Cognitive function support B12 have not been shown to prevent or slow cognitive decline in older adults McMahon et al. Count of Reported Associations between Functional Social Support and Cognition-related Outcomes in the Narrative Synthesis. This amount was chosen based on previous research. Where possible, extracted data came from fully adjusted regression models. Some studies suggest that taking an L-theanine supplement may help improve mental alertness, reaction time, and memory. |
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