supplements for cognitive function
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Several trusted experts discuss various supplements that can enhance cognitive function:
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Creatine: Both and mention that creatine supports cognitive function, particularly in those who do not consume meat regularly. It is beneficial for short-term memory and combating sleep deprivation 1 2.
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Blueberry Anthocyanins: These polyphenols are suggested by for their positive effects on cognitive function, which can be efficiently obtained from real food, like wild blueberries 2.
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Alpha GPC: According to , Alpha GPC can improve focus and potentially offset age-related cognitive decline without overstimulation. A usual dose is around 300 mg, taken early in the day 3 4.
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MCT Oil (Caprylic Triglyceride): highlights that MCT oil can convert to ketones, providing an energy boost to the brain, potentially improving cognitive function significantly 4.
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B Vitamins: emphasizes the importance of B6, B9 (Folate), and B12 for brain health. These vitamins are vital for various physiological functions, including cognitive performance 5.
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Omega-3 Fatty Acids: Discussed by various experts, omega-3s have inconclusive results in studies but are generally considered safe in moderate doses. They may support cognitive health without causing significant side effects like atrial fibrillation at lower doses 6.
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Other Nootropics and Herbs:
- L-Theanine (found in green tea) can help with relaxation and enhance brain function.
- Bacopa Monnieri and Rhodiola Rosea are herbs noted for their cognitive benefits, reducing mental fatigue and improving memory 5.
- Lion's Mane Mushroom may stimulate nerve growth factor synthesis, potentially enhancing cognition and reducing inflammation 5.
It's important to consult a healthcare professional before beginning any new supplement regimen to ensure safety and suitability.
benefits of creatine
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Creatine offers various benefits that are well-supported by scientific research:
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Muscle Performance and Growth:
- Creatine aids in ATP resynthesis, which is crucial for short-term, high-intensity exercises like sprints or weightlifting. This leads to increased muscle strength and size, improved cell hydration, and enhanced glycogen loading capacity 1.
- It also supports muscle recovery by repairing micro-tears sustained during intense workouts 2.
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Cognitive Function:
- Creatine helps improve cognitive performance by enhancing brain cell energy levels, reducing mental fatigue, and possibly aiding in conditions like traumatic brain injury (TBI) and neurodegenerative diseases such as Parkinson's and Alzheimer's 3 4.
- Studies have shown benefits for learning, memory, and overall cognitive resilience 3.
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Bone Health:
- Creatine supports bone remodeling and integrity, which is particularly beneficial for postmenopausal women and others at risk for bone density loss. It enhances osteoblast function and improves sensitivity to estrogen 2.
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General Health:
- Creatine is linked to improved cardiovascular health and overall mitochondrial function. It supports ATP production, which is essential for energy in muscle and brain cells 5.
- It may also help regulate glucose levels, offering potential benefits for people with type 2 diabetes by improving glucose uptake during exercise 4.
These benefits make creatine a versatile supplement with applications beyond just athletic performance, contributing to overall health and cognitive function.