Supporting cognitive health is essential for maintaining mental clarity, memory, and overall brain function, especially as we age. Just like the body, the brain requires proper care, attention, and nourishment to perform at its best. By adopting healthy habits, engaging in brain-boosting activities, and choosing the right supplements, individuals can support cognitive function and protect against age-related decline.
Studies show that most neurodegenerative diseases begin years or decades before symptoms are even present. Proactive cognitive core is critical to sustaining long-term vitality.
What is happening in the brain as we age?
The brain undergoes several changes that are a natural part of the aging process. Structurally, the brain shrinks, particularly in the frontal lobe and hippocampus. These areas are responsible for higher cognitive function and storing new memories. White matter also begins to deteriorate, which can slow communication between brain cells and affect cognitive function. Levels of phosphatidylserine (PS), a structural component of cells, naturally decline with age, which can contribute to cognitive decline in areas such as memory impairment and learning ability.
Various key processes start to slow down as well. Production of neurotransmitters such as dopamine, serotonin and acetylcholine declines, impacting mood, sleep, and cognitive functions like attention, learning, movement coordination and memory. Cerebral blood flow, which refers to the blood supply to the brain, also decreases with age. This reduction in blood flow can have implications for cognitive health, as the brain requires a constant supply of oxygen and nutrients to function optimally. The brain’s ability to form new neural connections, known as neuroplasticity, declines, making the brain less adaptable and less efficient, and making it harder to store and retrieve new information.
In combination with an accumulation of abnormal proteins and cellular damage, all of these changes contribute to an increased risk of developing neurodegenerative diseases.
While many individuals start focusing on brain health as they approach their senior years, proactively supporting brain health across your lifespan is beneficial for aging with strength and enjoying a high quality of life.
Natural Supplements can Promote Cognitive Health
While the natural aging process within the brain may sound alarming, there are many nutrients and botanicals that can help support overall cognitive wellness.
- Ginkgo biloba: A well-known brain-supporting botanical with antioxidant properties. Gingko has been shown to enhance cerebral blood flow for the brain’s neurons and promote healthy cerebral oxygenation, while supporting brain function and mental clarity.
- Bacopa monnieri (Brahmi): Often associated with improving the production of serotonin receptors, Bacopa extracts are widely used to assist with cognitive function. Bacopa also exhibits both antioxidant and neuroprotective properties.
- Acetyl-L-Carnitine: An amino acid derivative that plays a key role in energy production within brain cells by helping to transport fatty acids into the mitochondria. As a result, acetyl-L-carnitine may improve memory, attention, mental clarity and cognitive performance, as well as increase acetylcholine production, a key neurotransmitter involved in learning and memory.
- B Vitamins: Vitamin B12 has been shown to support memory and mood; vitamin B6 is involved in the production of serotonin and dopamine, helping to regulate mood and cognitive function; and vitamin B9 (folate) helps reduce homocysteine levels, supporting healthy brain development and function.
- Omega-3 Fatty Acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) play a vital role in maintaining brain function by supporting a healthy inflammatory response in the brain, promoting memory and slowing the progression of neurodegenerative disorders.
- Phosphatidylserine (PS): Oral administration of PS supports brain cellular energy and catalyzes neurotransmitter production, promoting communication between brain cells and improved cognitive and memory function, especially delayed recall.
A Holistic Approach
In addition to incorporating nutritional supplements, there are many lifestyle choices that can be made to support cognitive health. Engaging in regular physical activity and mental stimulation, getting enough quality sleep, managing stress, socializing regularly and eating brain-boosting foods can help support overall cognitive health, from enhancing cerebral blood flow and serotonin levels to improving memory and concentration.
As always, it is advisable to consult a health practitioner before taking a dietary supplement.
References
1 https://www.ifm.org/news-insights/neuro-slowing-neurodegeneration-with-nutrition/
1 https://www.medicalnewstoday.com/articles/319185#Recent-discoveries-in-brain-aging
1 Boldrini M, Fulmore CA, Tartt AN, Simeon LR, Pavlova I, Poposka V, Rosoklija GB, Stankov A, Arango V, Dwork AJ, Hen R, Mann JJ. Human Hippocampal Neurogenesis Persists throughout Aging. Cell Stem Cell. 2018 Apr 5;22(4):589-599.e5. doi: 10.1016/j.stem.2018.03.015. PMID: 29625071; PMCID: PMC5957089.
1 Nathan, P.J., Tanner, S., Lloyd, J., Harrison, B., Curran, L., Oliver, C., and Stough, C. “Effects of a Combined Extract of Ginkgo biloba and Bacopa monniera on Cognitive Function in Healthy Humans.” Human Psychopharmacol. Clin. Exp. 19: 91-96, 2004.
1 Hall, B., Burnett, A., Halley, C., Christians, A., Parker, L.A., Medora, R., and Parker, K.K. “Pharmacology of Bacopa at 5HT1a and 5HT2a Receptors.” Am. Soc. Pharmacog. Absts. P:85, 83, 2005.
1 Crook T, Petrie W, Wells C, Massari DC. Effects of phosphatidylserine in Alzheimer’s Disease. Psychopharmacol Bull. 1992;28(1):61-6.
1 Kato-Kataoka, A., Sakai, M., Ebina, R., Nonaka, C., Asano, T., & Miyamori, T. (2010). Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. Journal of clinical biochemistry and nutrition, 47(3), 246–255. https://doi.org/10.3164/jcbn.10-62
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