As we age gracefully into our 50s, it is important to put our brain health just as high on our list of priorities.
Brains are incredible powerhouses that need the best care to keep working at their best.
Many women over 50 turn to brain supplements, hoping to improve memory and focus. These dietary supplements for healthy brain function are designed to help with memory, focus, and overall cognitive health. They’ll give you the strength and confidence to take on the challenges of daily life.
These supplements can be life-changing for women over 50 because they can help slow down the natural loss of brain function that comes with getting older.
Having a strong and healthy brain can help you reach your goals and live your best life, even if you are busy with work, family, or personal projects.
Here are the 10 best supplements to boost brain health. With these brain health supplements, you’ll find yourself thinking more clearly, remembering things effortlessly, and feeling more focused than ever before.
1. EPA/DHA (with emphasis on DHA)
One essential nutrient that plays a crucial role in cognitive function is docosahexaenoic acid (DHA), a type of omega-3 fatty acid. DHA is an important part of brain development and function, especially when it comes to memory, learning, and focus.
Research has consistently shown that DHA can have significant benefits for women over 50. A study published in the Journal of the American Medical Association (JAMA) found that women who consumed higher levels of DHA had a reduced risk of cognitive decline and dementia. Additionally, another study revealed that supplementation with DHA could improve memory and attention in older adults.
Chronic inflammation in the brain has been linked to cognitive decline. DHA has antiinflammatory properties that can help protect the brain from damage.
The recommended daily intake of DHA for adults is 250–500 milligrams. This can be obtained through dietary sources, such as fatty fish like salmon, mackerel, and sardines, or through supplements.
These powerful nutrients are often called “essential brain food supplements” because they help the brain work better, remember things, and even feel better emotionally.
It’s no wonder these are hailed as top-tier brain food supplements.
2. Choline
Choline is a nutrient that’s important for brain health. It helps to produce important chemicals in the brain called neurotransmitters, which are essential for memory and mood.
Choline is important for brain development, especially before birth. It helps to produce neurotransmitters like acetylcholine, which are important for memory and mood.
A recent study looks into how not getting enough choline in your diet can hurt your body and may be the missing link in understanding Alzheimer’s disease. Another study found that choline supplements improve cognitive performance in adults.
The recommended daily intake of choline for women over 50 is 420 mg. However, it’s important to talk to your doctor before taking any supplements.
3. Pyrroloquinoline Quinone (PQQ)
PQQ is a nutrient that’s important for brain health. It helps to promote the growth of new brain cells and increases blood flow to the brain.
It is also known as pyrroloquinoline quinone disodium salt, methoxatin, and a vitamin that makes you live longer. This bacteria-produced chemical is present in some fruits and vegetables.
PQQ helps to increase the number of brain cells, which can be important for memory and learning. It helps to improve blood flow to the brain, which can help deliver more oxygen and nutrients to brain cells.
PQQ is an antioxidant, which means it can help to protect brain cells from damage. A recent study found that people who took PQQ supplements had better memory and thinking skills than those who didn’t.
The recommended daily intake of PQQ for women over 50 is 20 milligrams.
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4. Creatine
While often associated with athletic performance, creatine is also a valuable dietary supplement for brain health. This naturally occurring compound plays a crucial role in energy production and supporting brain health.
Creatine has been shown to improve memory, reasoning abilities, and overall cognitive performance, particularly in older women with mild cognitive impairment. It helps to produce neurotransmitters like acetylcholine, which are important for memory and mood.
Studies have shown that creatine helps in energy production within brain cells. More energy means better brain performance, allowing you to stay sharp and focused throughout the day.
The recommended daily intake of creatine for adults is 5-7.5g. However, it’s important to talk to your doctor before taking any supplements.
It is easy and effective to add creatine to your daily routine. As one of the best brain supplements on the market, it works well with other brain-healthy supplements to create a complete mental health plan.
READ ALSO: Healthy Aging Brain: How to Recognize Early Signs of Alzheimer’s
5. Vitamin B12
Vitamin B12 is an essential nutrient that is very important for brain health. It’s essential for nerve health and helps to produce important chemicals in the brain called neurotransmitters.
Vitamin B12 helps maintain the health of your nerves, which are important for brain function. It helps to keep the protective coating around your nerves (called the myelin sheath) healthy, which is important for brain connections.
Studies have shown that vitamin B12 may help improve memory and reduce brain shrinkage in older adults. Another recent study found that women who had low levels of vitamin B12 were more likely to have problems with memory and thinking. Taking vitamin B12 supplements could help improve these problems.
The recommended daily intake of vitamin B12 for adults varies, usually 2.4 mcg per day. However, many women over 50 may need more vitamin B12 because their bodies may not absorb it as well as they used to.
Remember: Vitamin B12 is just one part of a healthy lifestyle. Eating a balanced diet, getting enough sleep, and staying active are also important for brain health.
6. Vitamin D
There is no doubt that vitamin D is an important nutrient for brain health and cognitive function. While often associated with bone health, this vitamin is also essential for proper brain development and function. It’s one of the best vitamins for brain health.
Vitamin D deficiency has been linked to an increased risk of cognitive decline, depression, and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
It helps regulate the production of neurotransmitters, which are chemicals that help brain cells communicate with each other. Vitamin D also helps to protect brain cells from damage.
Additionally, vitamin D may protect against neurodegenerative diseases, providing long-term brain health support. It also improves mood and reduces the risk of depression, promoting overall mental well-being and emotional balance.
The recommended daily intake of vitamin D for adults is 5000 IU per day. However, many people may need more vitamin D supplementation, especially during the winter months or if they have limited sun exposure.
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7. Resveratrol
Resveratrol is a powerful antioxidant found in the skin of grapes, berries, and other plant sources. It has been widely reported that this compound may help keep brains healthy and promote longevity.
It has been shown to have neuroprotective effects, reducing inflammation and oxidative stress in the brain. Resveratrol may also improve cognitive function by enhancing blood flow and promoting the growth of new brain cells.
As we get older, our brains are more likely to develop Alzheimer’s and other forms of dementia. Resveratrol fights oxidative stress and inflammation, two main causes of cognitive decline.
Researchers have also found that resveratrol increases blood flow to the brain. This makes sure that your brain gets the oxygen and nutrients it needs to work at its best.
READ ALSO: Easy 20-Minute Brain Boost and Belly Fat Walking Workout For Women Over 50
8. L-Theanine
L-theanine is an amino acid found primarily in green tea leaves. This compound is known for its ability to promote relaxation and reduce stress and anxiety while also supporting cognitive function.
It’s a top-rated brain supplement. When combined with caffeine, L-theanine can help you focus and concentrate without making you feel jittery like caffeine alone can.
Additionally, research suggests L-theanine may also help protect against the cognitive decline that comes with getting older, which is good for your brain health and mental health in general.
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9. Acetyl-L-Carnitine
Acetyl-L-carnitine (ALCAR) is an amino acid derivative that plays a crucial role in energy production and mitochondrial function. This compound has gained attention for its potential to support brain health and cognitive function.
This research suggests that this supplement may help slow down the normal aging process of the brain. It might also help people with mild dementia or Alzheimer’s improve the way their brains work.
ALCAR has been shown to improve memory, attention, and overall cognitive performance, particularly in older adults with age-related cognitive decline.
Acetyl-L-carnitine supplements will make you feel more alert, help your memory, and slow down the memory loss that comes with getting older.
10. Bacopa Monnieri
Bacopa monnieri is an ancient Ayurvedic herb that has been used for centuries to support brain health and cognitive function. Bacosides, which are found in large amounts in this herb, have been shown to protect neurons and improve brain function. It’s a powerful supplement for brain health.
Taking Bacopa monnieri supplements has been linked to better memory, focus, and overall brain function, as well as lower levels of stress and anxiety.
People who are healthy and older people whose brains are losing function have both been shown to be able to think and remember things better.
It is important to note, though, that this effect has only been seen when Bacopa monnieri is used over and over again. Each person needs about 300 mg a day, and it might take four to six weeks before they see any changes.
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Key Ingredients to Look For in Brain Supplements
When choosing or buying supplements for your brain, you need to be careful. Some manufacturers can claim they produce the best supplements for brain health, but they don’t have to prove these claims.
Even the FDA doesn’t regulate over-the-counter supplements for accuracy or effectiveness. They only ensure products don’t make false claims about treating specific diseases.
So, it’s important to choose natural brain or food supplements that may improve memory, motivation, creativity, alertness, and cognitive function
Keep in mind that the supplements must have research supporting their effectiveness in boosting brain function, especially for older adults or those with specific health needs.
Look for supplements with scientifically-backed ingredients such as omega-3 fatty acids and antioxidants such as resveratrol, curcumin, and flavonoids. They help reduce inflammation, improve cognitive performance, and may even protect against neurodegenerative diseases like Alzheimer’s.
The best brain supplements should also have vitamins in them. Look for vitamin D, B vitamins (B6, B9/folate and B12), and magnesium. They all help the body’s neurotransmitters work, make energy, and keep your brain healthy overall.
You can also choose brain supplements with herbal extracts such as ginkgo biloba, bacopa monnieri, and Rhodiola rosea. In traditional medicine, they have been used for hundreds of years to help people remember things, concentrate, and think more clearly.
Don’t forget compounds like L-theanine, acetyl-L-carnitine, and S-adenosyl methionine (SAMe). They are very important for making neurotransmitters, making energy, and thinking clearly.
READ ALSO: 10 Fun and Engaging Activities to Keep Your Brain Sharp In Your 50
Tips For Daily Brain Supplement Use
Brain supplements can help your brain health and cognitive function in many ways, but it is important to make sure you take them safely and effectively every day.
Here are some tips that will help you get the most out of your brain supplements:
Always check with your doctor
It is important to talk to your doctor before starting any new supplement plan, especially if you already have a health problem or are taking medicine.
Follow the directions for dosage
Always follow the dosage instructions on the supplement’s label or what your doctor tells you to do. If you take too much of some supplements, they can make you sick.
Combine with a healthy lifestyle
Take brain supplements along with a balanced lifestyle that includes a healthy diet, regular exercise, learning how to deal with stress, and getting enough sleep.
Be patient and consistent
It may take a few weeks or months for some brain supplements to start working better, while others may work right away. Staying consistent is important for brain health.
Try combining supplements
There are a lot of brain supplements that work better when taken together. However, it’s important to consult with a healthcare professional to ensure safe and effective combinations.
Choose high-quality supplements
Look for well-known brands that have the right ingredients and have them third-party tested to ensure they are pure and effective.
Watch out for side effects
Brain supplements are usually safe to take as directed, but some people may have side effects. Should you have any bad reactions, you should stop using it and talk to your doctor.
Closing Thoughts
In today’s busy world, women over 50 need to keep their brains healthy for better mental health and overall health. Brain supplements can help because they give your brain the nutrients it needs to grow and stay healthy.
Before you buy brain supplements, you should do some research and talk to a doctor to find the best ways to keep your brain healthy and sharp as you age.
Brain supplements can be helpful, but they should not be the only thing you do to stay healthy. A balanced diet, regular exercise, learning how to deal with stress, and getting enough sleep are also important.
You can improve your cognitive abilities, keep your mind sharp, and stop the cognitive decline that comes with getting older by focusing on brain health and taking brain supplements regularly.
If you take care of your brain now, you will have a clearer, sharper mind for years to come.
♡ Love ♡,
