Many individuals over 60 seek to support brain health using supplements. Learn more about this likely positive trend.
The lowdown
Dietary supplements are manufactured products that are added to a person’s diet to benefit their health. Vitamins are a type of dietary supplement that fall under this umbrella term. Scientific evidence demonstrates that taking supplements like vitamins offers promising health advantages, including benefiting the brain.
Partner with your doctor
Many supplements can be purchased over the counter and without a medical prescription. However, individuals are cautioned to talk to their doctor before taking new supplements due to possible effects on the body, potential interactions with medications, and to address preexisting conditions.
A downside of aging & hope
The process of aging can be hard on the body and present some health challenges. Older men and women may report varying amounts of physical declines. This may include sore muscles, body aches, and less flexibility associated with growing older. The brain may also experience some amounts of decline which varies from person to person. As people age, the number of nerve cells in the brain may decrease. Exactly why is unknown but it likely depends on a person’s health and other factors such as genetics. Folks are not without hope. To keep the brain healthy, people can act. For example, they may examine their lifestyle and diet to keep joints and muscles strong. They may also strive to maintain or improve cognitive function. While supplements are not a substitute for medical treatment, some may indeed benefit the body – and even target brain health.
What are the best brain supplements?
There is no magic pill for brain health. Finding the best supplements comes down to numerous factors, including personal health and the responsiveness of one’s body to a given supplement. Here is a short list of some popular supplements that may benefit brain health over 60:
- Omega-3 Fatty Acids: These are a type of polyunsaturated fat with anti-inflammatory properties typically found in fish oil and some other foods like seeds. They play an important role in brain development and function. EPA and DHA (two key omega-3 fatty acids in fish oil) are also linked to reduced inflammation and improved brain function.
- B Vitamins: (Especially B12 and B9): B12 (cobalamin) is crucial for nerve function and cognitive health. B9 (folate) supports memory and fights declines in mental processes. Deficiencies of important B vitamins can lead to cognitive problems. Folic acid, a form of folate, may improve brain function and reduce amyloid-beta protein levels (related to Alzheimer’s disease) in individuals with mild cognitive impairment, per National Institutes of Health (NIH).
- Vitamin D: This is a vital nutrient for overall health. It is found in dietary sources, supplements, and can be gained through synthesis in the skin. People who don’t get enough of this all-important sunshine vitamin can have a multitude of health problems, such as brittle bones, poor cell growth, and more. Vitamin D has many uses in the body. Not only does it support immune health, but it keeps muscles and brain cells working.
- Bacopa Monnieri: This ancient nootropic (meaning smart drug) herb may reduce anxiety and enhance memory and cognition. This medicinal creeping perennial is commonly used for Alzheimer’s, anxiety, and ADHD.
- Curcumin (from Turmeric): Curcumin is a bioactive compound, and the main ingredient found in turmeric. It possesses antioxidant properties and may help reduce brain inflammation.
- Ginkgo Biloba: Some studies suggest that this herbal supplement may improve memory and thinking skills in older adults. Ginko biloba, or Ginko biloba leaf extract, is frequently used in traditional Chinese medicine.
- Ginseng: This herb is thought to enhance cognitive performance and increase attention and focus. Panax ginseng and Korean red ginseng may also help improve brain plasticity.
- DMAE: This supplement may improve memory and focus and possibly help skin remain healthy as it ages. Also called dimethylaminoethanol, it is a naturally occurring compound in the body.
- Choline: This nutrient found in many foods may help improve memory and regulate neurotransmitters. It is also sometimes used to reduce cholesterol, control mood swings, and protect the liver.
- Lion’s Mane Mushrooms: This edible mushroom mainly abundant in East Asia is being studied for potential support of cognitive function.
- Zinc: Zinc is a mineral found in animal products like beef, oysters, and eggs. It is also found in plant-based foods like nuts and seeds. Overall, zinc supports brain health. It is essential for the growth and maintenance of brain cells, particularly neurons that are involved in memory.
Warning
Though sold over the counter, some dietary supplements may act as drugs. Therefore, it is essential to speak to a doctor before trying something new.
More studies needed
Per scientific consensus, overall, dietary supplements may help the body and support brain health. Yet, scientists have much more to learn about the use of dietary supplements and their potential health benefits and risks. Researchers continue to study and search for the best supplements for brain health over 60.
Roles of FDA & consumers
The Food and Drug Administration (FDA) plays a limited role in regulating supplements. Currently, the organization lacks authority to approve dietary supplements for safety and effectiveness. This means that it is mainly up to the manufacturer to meet minimum quality standards. It also means that consumers must do their best to report problems, as the FDA will then step in to help protect consumers. People searching for brain health supplements must also do their own research in selecting the safest, most reliable, and most effective supplements on the market – a challenging task for sure.
Disclosure: This article is for general purposes only and is not intended as a medical resource or substitute for professional medical advice. Folks are advised to speak to their doctor before trying new supplements.
