What is your feedback? Lipid peroxidation and neurodegenerative jealth. Zahiruddin S, Angioxidant P, Parveen A, et al. When it comes to keeping your brain healthy as you age, your diet plays a big role.

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6 Health \u0026 Aging Supplements (and What I Avoid)

Antioxidant supplements for brain health -

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.

Caffeine is found in various foods and drinks, with coffee being the most popular option. While a moderate dose of caffeine to mg has been shown to enhance alertness, a high dose mg or more may cause side effects like anxiety and trouble sleeping.

According to one review, researchers agree that caffeine consumption improves basic cognitive functions like attention and reaction time. However, there is less of a consensus among researchers on the effects of caffeine on "higher" cognitive functions like decision-making and problem-solving. A review noted opposing results among several clinical trials on caffeine's effects on brain health.

While there was not enough scientific evidence to support caffeine as an attention booster, there was evidence that caffeine improves both short-term and long-term memory in adults. Hopefully, research will continue in this area so that the role of caffeine as a nootropic will become clearer.

Regarding dietary supplements, you can't always believe everything you hear. This might be especially true for supplements marketed to boost brain health.

Many supplements that claim to boost brain health haven't been researched enough to support their use in everyone. Nevertheless, some researchers believe there simply isn't enough clear evidence to support using any dietary supplement for brain health.

This goes for people who are healthy as well as those with dementia or other neurodegenerative diseases. For at least a few dietary supplements, there isn't strong evidence that supports their use in brain health. These include:. In general, more research is needed on the use of dietary supplements for brain health.

As previously mentioned, many researchers have a hard time recommending supplements to improve your brain's health. Besides the fact that brain health supplements may not do the work as intended, they also may come with safety concerns. Recall that dietary supplements are not tested for safety or effectiveness like prescription medications are.

This means that some brain health supplements may contain ingredients that either aren't listed on the nutrition label or are included in the supplement in amounts different than what is listed. When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist.

To put this into perspective, a review of 12 supplements for brain health found just one to be third-party tested and actually contain what was listed on the nutrition label. For the most part, side effects are rare but possible when taking dietary supplements.

You are especially likely to experience side effects if you take too much of a supplement, so be sure to only use supplements as directed. Some people may need to avoid using brain health supplements altogether. Unless told otherwise by a healthcare provider, children and people who are pregnant or nursing may need to avoid many brain health supplements.

Many supplements including those for brain health have not been thoroughly tested in these populations. Additionally, although many supplements may be generally safe, little is known about how herbs or nutrients often found in brain health supplements interact with medications you may take.

Be sure to discuss any supplements you plan to take with a healthcare provider. They can help you determine if the supplement may interact with any medications or other supplements you use. Remember, dietary supplements alone cannot treat or prevent diseases.

Talk with a healthcare provider for guidance on whether a brain health supplement is right for you.

There are a number of other ways to keep your brain healthy that don't involve dietary supplements. The Alzheimer's Association recommends several lifestyle changes and choices to help you maintain your brain health and lower your risk of AD and other neurodegenerative diseases.

In general, dietary supplements are unnecessary for any aspect of health, including brain health. Talk with a healthcare provider to learn more about how to take care of your brain. Certain supplements may help improve your brain health and reduce the risk of neurodegenerative diseases like dementia and Alzheimer's disease.

However, the evidence behind the safety and efficacy of many supplements for brain health is weak or conflicting. Fortunately, there are many ways to improve the health of your brain that don't require dietary supplements.

A healthcare provider can help you determine the best steps to improve your brain health. Some brain health supplements may work for some people.

However, there isn't solid evidence supporting the use of most brain health supplements. Certain nutrients and nootropics like omega-3 fatty acids and caffeine have been linked to improvements in cognition in some studies. Yet, not all studies on these and other dietary supplements have yielded the same positive results.

In general, more research is needed in this area. Several vitamins are necessary for brain health and function.

The B vitamins thiamine , riboflavin , niacin , pantothenic acid , pyridoxine , folate , and vitamin B12 are thought to be especially important to brain function.

Other vitamins that are important to brain function and health include vitamin D, vitamin E, vitamin C , and vitamin A. In a recent cohort study in the American Journal of Clinical Nutrition, participants were tracked for 7 years. These results are particularly seen with high consumption of lutein-zeaxanthin and β-carotene.

These compounds protect the brain through their anti-oxidant and anti-inflammatory properties. As the brain ages it experiences oxidative stress, simply put, starts getting rusty!

The production of reactive oxygen species is inevitable but some compounds like carotenoids can stabilize these harmful molecules. For this reason, foods with anti-oxidant properties are crucial for maintaining health in an aging body.

The participants in this study consumed This number ranges, but one medium sized carrot contains approximately 5 mg of β-carotene. This means around 5 carrots a day would do the trick. However, you can not only add years to your life, but also life to your years by improving your intake of antioxidants and polyphenols.

Mustard and turmeric, for example, are strong yellows. Dijon mustard is great — no sugar. But if you like good old fashioned English mustard go for it. Have a teaspoon every other day. Add turmeric to almost any steam-fry, curry, soup. You can even make a turmeric latté. But watch out. Bright oranges include butternut squash, sweet potato, carrots — but do buy organic.

Translucent mass produced carrots are tasteless and have a higher water content, eg less actual carrot. Carrot tops are good in salad. Tomatoes are particularly good for you. Buy seeded, not seedless watermelons.

Blend the flesh in a blender, perhaps with some ice. The black husk of the seeds drops to the bottom. The flesh of the seeds, full of essential nutrients, becomes part of this mouth-wateringly refreshing drink.

Great for detox. Strawberries are a low GL fruit. Red, yellow, green and orange peppers are all rich in vitamin C. Anything purple, magenta or blue is brilliant for you. From beetroots eat them raw, grated into salads to blueberries, blackberries, raspberries.

Strong greens are always good for you — from spinach, kale, Brussels sprouts, broccoli, tender stem, watercress, rocket, asparagus, artichoke, green beans, peas, kohlrabi, and cauliflower although not green.

Pyrroloquinoline quinone PQQ is a quinone compound eupplements identified Antioxidatn It has been reported that rats fed a PQQ-supplemented diet showed better learning ability than controls, suggesting Leafy green benefits PQQ supplemments be useful for improving memory supplementz humans. For cognitive supplements, selective Antioxidant supplements for brain health by the Antioxidqnt and reverse Stroop test, Lean muscle building visual-spatial cognitive function by the laptop tablet Touch M, were evaluated. In the Stroop test, the change of Stroop interference ratios SIs for the PQQ group was significantly smaller than for the placebo group. Measurements of physiological parameters indicated no abnormal blood or urinary adverse events, nor adverse internal or physical examination findings at any point in the study. The preliminary experiment using near-infrared spectrometry NIRS suggests that cerebral blood flow in the prefrontal cortex was increased by the administration of PQQ. The results suggest that PQQ can prevent reduction of brain function in aged persons, especially in attention and working memory.