Nootropic (brain tonic) are natural functional foods or drugs that enhance brain function in healthy people.
Many of these can enhance memory, motivation, alertness, creativity and general cognitive functions. Nootropic may also limit age-related brain function decline.
Here are 10 best nootropic functional foods to enhance brain function.
1. Fish oil
Supplementary products fish oil contains two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
These fatty acids bring about Many health benefits , which improves the state of the brain .
DHA plays an important role in maintaining brain structure and function. In fact, this substance accounts for about 25% of total fat, and 90% of omega-3 fat is found in brain cells .
Another omega-3 fatty acid found in fish oil is EPA, which has an anti-inflammatory effect, thus protecting the brain from injury and aging .
DHA supplements are believed to improve thinking, memory and reaction time in healthy people with low DHA levels. It is also beneficial for people with mild brain dysfunction .
Unlike DHA, EPA does not always help improve brain function. However, for people with depression, this substance can lead to benefits such as improving mood .
Fish oil containing both types of fat has been shown to reduce the decline in aging function of the brain .
However, the evidence of fish oil benefits for brain health is inconsistent .
In general, the best way to provide an adequate amount of omega-3 fatty acids is to eat fatty fish twice a week .
If you can't eat fish twice a week, taking supplements will also help.
We need to do more research to see how much the ratio of EPA and DHA is to benefit. However, a dose of 1 gram of DHA and EPA is usually recommended to maintain brain health .
Conclude: If you can't eat enough fish fat, consider using fish oil to boost your brain as well as have a healthy brain aging process.
Resveratrol is a natural antioxidant found in the bark of purple and red fruits like grapes, raspberries and blueberries. It is also found in red wine, chocolate and peanuts.
Many argue that resveratrol supplements can prevent the degradation of hippocampus, an important area of the brain that is related to memory .
If this is true, resveratrol supplements can slow down brain function decline in old age .
Animal studies have also shown that resveratrol can improve brain memory and function .
In addition, a study on a small group of healthy adults showed that taking 200 mg of resveratrol daily for 26 weeks helped improve memory .
However, human studies are still not sufficient to confirm the effectiveness of resveratrol .
Conclude: Resveratrol supplements have been shown to help improve memory and brain function in animals. It is still unclear whether this substance works similarly to humans.
Caffeine is a natural stimulant found in tea, coffee and dark chocolate.
Although we can use caffeine-containing functional foods, there is really no need to do so when we can get it from these sources.
Caffeine works by stimulating the brain and central nervous system, making you feel less tired and more alert .
In fact, studies show that caffeine can help us feel energetic and improve memory, reaction time and general brain activity .
The amount of caffeine in a cup of coffee not fixed, but usually at 50-400 mg.
For most people, a dosage of about 200-400 mg per day is considered safe and sufficient to provide health benefits .
However, drinking too much caffeine can be counterproductive and cause side effects such as restlessness, nausea and sleeplessness.
Conclude: Caffeine is a natural stimulant that improves brain function, making you energetic and alert.
belongs to a type of fat called phospholipid found in the brain .
It has been suggested that taking phosphatidylserine supplements may be useful in protecting brain health .
Studies show that taking 100 mg of phosphatidylserine three times a day may help reduce age-related brain function decline .
In addition, the use of phosphatidylserine functional foods in doses up to 400 mg daily has been shown to improve thinking and memory ability in healthy people .
However, we need to conduct large studies to better analyze the effects of this substance on brain function.
Conclude: Phosphatidylserine supplements can improve thinking and memory. It can also counteract the decline in brain function in old age. However, these effects still need to be studied further.
Acetyl-L-carnitine is an amino acid that is naturally produced in the body. It plays an important role in metabolic processes, especially in energy production.
Using functional foods acetyl-L-carnitine is believed to help boost alertness, improve memory and slow age-related dementia .
Some animal studies suggest that acetyl-L-carnitine functional foods can prevent age-related brain function decline and increase learning ability .
Human studies have found that this may be a useful functional food to slow the decline in senile brain function. It can also improve brain function in people with mild dementia or Alzheimer's disease .
However, no studies have shown that the beneficial effects of acetyl-L-carnitine on healthy people do not lose brain function.
Conclude: Acetyl-L-carnitine may be beneficial in treating brain dysfunction in the elderly and people with mental disorders such as dementia or Alzheimer's disease. Its effect on healthy people is currently unknown.
Herbal functional foods from seeds Ginkgo It is used very commonly to enhance the brain. This is an extremely popular functional food to enhance brain ability.
Ginkgo is believed to increase blood flow to the brain and help improve brain functions such as concentration and memory .
Although ginkgo is widely used, the results from studies of its effects are still quite mixed.
Some studies have found that ginkgo functional foods may help to limit age-related brain function decline .
A study of healthy middle-aged people found that using ginkgo health supplements helped improve memory and thinking ability .
However, not all studies show that it is beneficial .
Conclude: Ginkgo biloba can help improve short-term memory and thinking ability. It can also counteract age-related brain function decline. However, the research results are inconsistent.
Creatine plays an important role in energy metabolism. It is a natural substance in the body, mainly in muscles and a smaller amount in the brain.
Although this supplement is used by many people, creatine is also present in some foods, typically animal products such as meat, fish and eggs.
Interestingly, creatine functional foods can improve memory and thinking ability in people who don't eat meat .
In fact, a study showed that vegetarians who used creatine function improved their performance by 25-50% in memory and intelligence tests
However, this improvement was not detected in meat eaters. This may be because these people have been given enough creatine from the diet .
Conclude: Using creatine supplements can help improve memory and thinking skills in people who don't eat meat.
8. Marine bitter vegetables (bacopa monnieri)
Medicine made from trees Used in traditional medicine such as Ayurveda to improve brain function.
This plant has been shown to improve thinking and memory ability in healthy people as well as elderly people with impaired brain function .
However, you should note that this plant is only effective when used continuously. People often drink about and it may take 4 to 6 weeks to see the effect.
Studies of sea bitter vegetables also indicate that sometimes it can cause diarrhea and abdominal pain. For this reason, many people recommend using this plant with food .
Conclude: Bitter sea vegetables have been shown to help improve memory and thinking ability in healthy people and people with impaired brain function.
9. Gold root tree (Rhodiola Rosea)
Gold root functional foods are often used in Chinese medicine to enhance brain health and function.
It is thought to help improve neurological treatment activities by reducing fatigue .
Users of this plant have reduced fatigue and improved brain function .
However, the research results are quite different .
A recent review by the European Food Safety Authority (EFSA) has concluded that more research is needed and that scientists can conclude that yellow root crops can reduce fatigue and boost brain function or not .
Conclude: Golden root plants can help improve thinking by reducing fatigue. However, more research is needed before scientists can be sure of its effects.
10. S-Adenosyl Methionine
(SAMe) is a natural substance in the body. It is used in chemical reactions to create and break down important compounds like proteins, fats and hormones.
This substance contributes to the effect of some antidepressants and limits the decline in brain function in people with depression .
One study found that adding SAMe to antidepressant prescriptions for people who had been treated without therapy helped to increase the likelihood of remission to about 14% .
A recent study found that, in some cases, SAMe may work as some antidepressants .
However, there is no evidence that this dietary supplement is beneficial for people without depression.
Conclude: SAMe may help improve brain function in people with depression. However, there is no evidence that this functional food works in healthy people.
Things to remember
Some functional foods show promising results in improving and protecting the brain.
However, it should be noted that many brain-boosting functional foods are only effective for people with mental illness or lack of nutritional supplements.