Your brain is the most important organ in your body. It is responsible for everything from essential functions like breathing and keeping your heartbeat steady to more complex ones like critical thinking and decision-making. So it only makes sense that you would want to do everything you can to keep your brain healthy and functioning properly.
Unfortunately, your brain can also be one of the first organs to decline as you age. This decline can lead to problems with memory, learning, and decision-making. Many factors can contribute to this decline, including poor diet, lack of exercise, and stress. Thankfully, there are also many things you can do to help prevent or slow down this decline.
One way to help optimize your brain functioning and help mitigate decline is by taking supplements specifically designed to support brain health. Sometimes referred to as “nootropics,” these supplements are widely available in today’s health and wellness market.
While many nootropics are somewhat expensive, there is no reason to grow broke purchasing supplements for brain health. Rather than buying products with fancy labels and a bunch of unnecessary ingredients, go for one compound at a time. This will cost you less, and you will be able to gauge the effects better.
Remember that you don’t have to buy all of your supplements in bottles. Many essential vitamins and nootropics are plentiful in the things you eat. For example, fish contains Omega3 while sunlight gives you plenty of vitamin D. Let’s look at some of the best supplements for your brain that won’t break the bank. We’ll also look at the average cost of buying them separately as a supplement.
Citicoline
This natural choline source boosts the brain’s release of norepinephrine, dopamine, serotonin, and acetylcholine. Citicoline supplementation can also aid in memory loss. Eggs contain choline. However, you would need to eat many of them each day to get the proper amount. So supplementation is necessary.
Average cost: $17
B-Vitamins
These vitamins may help prevent dementia and increase neurotransmitter synthesis. Without a consistent supply of b-vitamins, which the body does not retain, we are more likely to experience cognitive decline, including memory loss and neurodegenerative disorders such as Alzheimer’s. Depression, dementia, and mental impairment are often associated with a deficiency of B vitamins, according to a 2009 study. This is why b-vitamin supplementation is vital for brain health.
- Vitamin B1 (Thiamine) – also regarded as a “morale vitamin” due to its good influence on attitude and brain function.
Average cost: $8
- Vitamin B3 (Niacin) – thought to shield brain cells from stress and harm.
Average cost: $10
- Vitamin B5 (Pantothenic Acid) – plays a crucial role in synthesizing amino acids vital for normal brain function.
Average cost: $10
- Vitamin B6 (Pyridoxine) – may aid in lowering homocysteine levels, which can help with brain function.
Average cost: $8
- Vitamin B8 (Inositol) – may assist in increasing the density of dopamine and serotonin receptors in your body and brain.
Average cost: $13
- Vitamin B9 (Folate) – aids in the creation of DNA and RNA, which are essential for brain function.
Average cost: $11
- Vitamin B12 (Cobalamin) – vital for the formation of red blood cells and DNA, as well as the development and operation of the neurological system.
Average cost: $9
Note: Many supplements on the market contain all of these B vitamins together. Look for those that say “B Complex.”
Magnesium
This mineral is involved in over 600 enzymatic activities in your body. Magnesium supplementation can improve both short-term and long-term memory while also lowering the risk of age-related memory decline. Spinach and pumpkin seeds are excellent sources of magnesium. But you can also get this supplement super cheap.
Average cost: $10
N-Acetyl-L-Cysteine (NAC)
This amino acid affects the glutamate and dopamine levels in your brain. NAC supplementation can also aid in the production of glutathione, a powerful antioxidant. While things like honey contain NAC, the total amounts are minimal, making supplements necessary.
Average cost: $13
DHA (Omega3)
This fatty acid accounts for a significant amount of gray matter in the brain. DHA supplementation increases learning ability, but DHA deficiency is related to learning difficulties. You can easily add DHA to your diet by eating fish and other food rich in Omega 3.
Average cost: $15
Lion’s Mane
This mushroom protects and heals nerve injury by increasing neurogenesis, or brain nerve growth factor. It is a traditional Chinese medicine used to improve cognitive performance and general wellness. While Lion’s Mane is a delicious mushroom, you will need an extract supplement to get the nootropic benefits.
Average cost: $14
Uridine
This nucleotide is necessary for creating brain membranes, which aid cognition and thinking. Uridine can also assist in dopamine upregulation and therefore help with mood and motivation.
Average cost: $10
Resveratrol
This naturally occurring compound is known for reducing brain inflammation, increasing dopamine, reversing cognitive decline, and combating brain cell aging. Resveratrol is naturally and abundantly found in red wine (from grapes).
Average cost: $18
Vitamin D
This vitamin is essential for good brain health. It is required for neurotransmitter production, gene expression, DNA maintenance and repair, and the neuroplasticity needed for memory formation and retrieval. The best way to get Vitamin D is by going outside. That’s right; it’s 100% free. Vitamin D3 is synthesized by your skin from ultraviolet-B (UVB) sunshine.
Average cost: $11
Turmeric
This natural spice contains antibacterial, anticancer, anti-inflammatory, and antiseptic properties. Turmeric supplementation may improve blood flow to the brain by increasing cerebral oxygenation. Like Lion’s Mane, Turmeric is a tasty food, but its nootropic benefits require extract forms. For maximum bioavailability, it is a good idea to stack Tumeric with Curcurmin.
Average cost: $11
Acetyl L-Carnitine (ALCAR)
This amino acid derivative protects neurotransmitters, making it a powerful nootropic. ALCAR is an antioxidant that can improve memory, mental alertness, and fluid cognition. Note that ALCAR is different from L-Carnitine (which is not nootropic).
Average cost: $14
What To Know Before Buying Supplements
When it comes to purchasing supplements, quality is essential. Sadly, the supplement business relies on packaging and marketing, resulting in thousands of low-quality products on the market. So, how can you know what to look for? Here are a few tips that can help:
Don’t purchase proprietary blends. Always read the facts label before purchasing a supplement. Be sure that each item and its doses are noted. How can you tell what you’re ingesting if the manufacturer doesn’t tell you how much of an ingredient is in the product? Transparency also demonstrates that the organization is forthright and truthful.
Don’t go super cheap. Low-cost supplements are frequently of poor quality. When it comes to ingredients, sourcing is crucial. In addition, many components are expensive. This is one case when you definitely “get what you paid for.”
Check for third-party testing. Lab testing is essential for everything you intend to put into your body. A good supplement is usually lab examined by a third party. While deciding on the appropriate supplement for you, ensure a certificate of analysis is included or available to read online. You may need to email the seller, but it will be worthwhile.
There are many different brain supplements available on the market today. Finding the right one for you may take some trial and error. Please remember that talking to your doctor before starting any supplement is essential, especially if you have any health conditions or take any medications.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Always consult a licensed healthcare professional before starting any supplement, dietary, or exercise program.
