Brain! The most complex thing known to human. It needs special nutrition that comes from foods and nutritional supplement. Brain supplements carry the exceptional ingredients that improves the cognitive function. Brain is the source of intelligence, outrageous power, pleasure, sadness— it’s the organ that separates us from animals. It is the sole reason for human civilization. But it’s also the source of a lot of problems. Brains create dilutions and suffering. It often stands in front of our growth and makes us miserable.
Modern society is designed mostly around people’s ability to use their brains. This also creates a lot of stress and imbalances in our brains. There is not much space to exercise, ultra-processed unhealthy food, and a lot of distractions from the internet, etc. It is not a very healthy world for our brains. No wonder that a significant number of people are conscious about their brain health, power, and focus. This is something everyone wants to improve.
If you check the statistics of search related to the brain, millions of people are searching about how to increase brain power, how to improve focus, what food to eat, what to do, and hundreds more.
So what are they looking for? Improved brain power is beneficial for everyone! The fact is that better brain health improve your ability to work, think, speak more clearly, and more. People who do cognitive work, such as students, professors, and who have higher activities with their brains, are more interested in brain function. Some people may also want to improve their brain function for better focus.
In old age, brain cells start to die. That’s why older people may experience memory loss. They also need a healthy diet that supports brain health. No matter what you do and what you are looking for, this article will share precious insights brain boosting, nutrition & supplements for everyone.
Hi, we are Team My Organic BD. We are a group of nutritionists, doctors, food microbiologists, and researchers, working together to create the most insightful article about organic wellness. With our vast experience in the niche, we can easily satisfy your curiosity on this topic.
In this article, we will primarily discuss 11 brain-boosting components, and superfoods that have the ingredients. We will discuss the function, benefits, and considerations for each brain wellness component. By the end of this article, you will learn the brain food that suits your needs. Also how to consume it properly.
The trap of focus, memory & performance in This Era
Before we start jumping into the brain-boosting foods & supplement part, we need to clarify some things. Our brains have capacity and limits. Everyone’s brain works slightly differently. There is nothing that can magically increase your brain performance and focus. What do those foods & compounds will do? They will improve your brain health, regulate neurotransmitter function, and improve cognitive function.
Different foods may work differently on your brain, and a lot of effects are not immediate, like coffee. It is very easy to get carried away with productivity or focus-boosting things. But foods & supplements will help you in the process; the power of your brain depends a lot on your healthy diet, lifestyle & motivation for the work. Don’t fall the trap of magical results or any marketing gimmick. Nothing happens overnight. Use your brain!
Please read Healthy Diet: Benefits, Tips, and Mindful Nutrient Needs.
The 11 Brain-Boosting Supplements for Wellness
Here are the 11 top ingredients beneficial for brain function & health. Most of the ingredients can be found in different superfoods or dietary supplements. You can choose according to your needs and preferences. Lets dive into it.
1. L-Theanine
- What Is It?
L-theanine is a natural protein found in tea and some types of mushrooms. Green tea has the highest amount of L-theanine. One of the best things about L-theanine is that it is completely safe and does not have any side effects. For this reason, it is quite popular among the brain-supplement community.
- Where Can It Be Found?
As we mentioned, green tea has the highest amount of L-theanine. Black tea also has a moderate amount of L-theanine. Certain types of mushrooms, including Boletus badius contain this natural protein. However, probably the best source of L-theanine is through dietary supplements.
- How It Works
L-theanine increases alpha brain waves, which are linked with higher focus and alertness. It is also associated with creativity. It binds with neurotransmitters and helps improve GABA, dopamine, and serotonin functions. Those can improve mood, focus, sleep, and increase the motivation level. It also regulates the excitatory neurotransmitter glutamate, which contributes to the calming effect.
- Benefits
Combining all the effects discussed above, L-theanine is a very well-suited supplement for brain efficiency, focus, and relaxation. It can reduce all your anxiety related to work, and you can easily focus on your work with great motivation. You may observe less distraction and greater happiness. You can also use it for better sleep and your creative work.
- How to use it?
If you are looking for better performance at work, it is often suggested to pair it with coffee. To get a noticeable effect from L-theanine, you need at least 50 mg of L-theanine. However, one cup of green tea contains 25 mg of L-theanine. Consuming 2 cups of green tea can be a way to get L-theanine. But, overdoing that might cause issues as green tea contains tannin. Consuming supplement tablets is a better way to get it.
- Considerations
L-theanine is very safe and usually does not cause any side effects. However, in rare cases, some individuals may experience dizziness and headache.
- Where to Get
You can get L-theanine supplements from online stores and the marketplace.
2. Bacopa Monnieri
- What Is It?
Bacopa Monnieri, also known as Brahmi is an ancient herb that has significant benefits for brain function, mood enhancement, and memory. It contains a component called ‘bacosides’ which is responsible for most of its brain-boosting effect.
- Where Can It Be Found?
Bramhi is a plant that grows in wetlands in India, Nepal, China, and Sri Lanka. The plant is collected and dried for consumption.
- How It Works
Bacopa Monnieri functions as a brain-signal boosting component. It improves the connection between the neurons and nerve cells. This can help with memory and alertness. It also has a high amount of antioxidants that can protect the neural cells from oxidative damage. It improves the function of brain chemicals such as serotonin, dopamine, and acetylcholine. A healthy function of that chemical is vital for focus, learning, memory, and mood. It is more beneficial for long-term memory. It enhances the process of making new neural pathways by increasing brain plasticity.
- Benefits
Bacopa Monnieri is one of the best ingredients that enhances long-term memory. It can be beneficial for students and elderly people with poor memory. It comes with a strong apoptogenic property that improves the ability to handle stress. People who are looking to improve brain power, focusing power, and processing speed will benefit from this herb. It also improves mood and reduces anxiety.
- Considerations
One of the drawbacks of Bacopa Monnieri is that it takes a long time to show a noticeable effect. If you use it consistently for 4-5 weeks, you will start noticing the effect. It is generally safe for adults people, but digestive discomfort, nausea, and fatigue can occur in high doses. It may interact with antidepressants and thyroid medicines.
- How to use it?
300-500 mg of Bacopa Monnieri is recommended to take daily. You can also make tea with it and consume it once a day.
- Where to Get
You can easily get it in an organic supplement shop or online marketplaces.
3. Ginkgo Biloba
- What Is It?
Ginkgo Biloba is one of the ancient trees traditionally used in Chinese medicine. It is often called the ‘Living Fossil Tree.’ Parts of the tree come with different wellness and cognitive benefits, including better brain power and circulatory benefits. It has powerful antioxidants, terpenoids, and flavonoids that have several benefits for our body.
- Where Can It Be Found?
Ginkgo Biloba originated from China, but today it is cultivated worldwide. Ginkgo Biloba dried leaves, powder, capsules, and tea can be found in most places of the world.
- How It Works
Ginkgo biloba helps to regulate neurotransmitters and improve the levels of dopamine, serotonin, and norepinephrine. Regulating the neurochemicals is the most important and effective function for brain power, focus, and mood. It also improves blood circulation in the brain, which impacts the thinking ability and performance of the brain. It is also packed with antioxidants that protect the brain from oxidative stress.
- Benefits
Ginkgo biloba improves focus, memory, and cognitive function. It can be beneficial for students, professionals, and people who have to take on a mental load. It is also beneficial for age-related brain problems and Alzheimer’s. Its vasodilatory effect may help with migraine and headaches.
- Considerations
It takes some time to show its effect. You may need several weeks to notice the difference. It is well tolerated by most people. In rare cases, some people may experience nausea, dizziness, headache, and digestive issues. It may interact with drugs like NSAIDs and antiplatelet agents. If you have some sort of physical problem, always discuss it with your doctor before starting any new diet or supplement. Some people may also be allergic to it.
- How to use it
120-240 mg daily is recommended for the best effect. The intake should be divided into 2-3 doses.
- Where to Get
Ginkgo biloba is widely available in herbal and ayurvedic shops. You can also get it from a trusted online shop and marketplace.
please read natural Wellness Ginkgo Biloba: History, Benefits, & More.
4. Phosphatidylserine
- What Is It?
Phosphatidylserine is the key component of our brain cell membranes. It is one of the most vital components of our cellular structure-function. It also plays a vital role in the connection between brain cells and communication between neurons. It is one of the popular components for enhancing cognitive ability and stress release.
- Where Can It Be Found?
It is naturally found in eggs, white beans, soy, and some fish. But to get a good amount of phosphatidylserine, a supplement is the best way. The supplements are made from soy or sunflower.
- How It Works
Phosphatidylserine promotes the connection between the cells and improves the function of neurotransmitters. By regulating neurochemicals like dopamine and serotonin, it plays a key role in mood, attention, and focus in the brain. It may regulates cortisol levels. Cortisol is the stress hormone that makes you feel tired. Phosphatidylserine also helps to improve age-related brain issues and the regrowth of new brain cells in the hippocampus.
- Benefits
Phosphatidylserine supplements can enhance the ability to remember, process, and recall new information. So it can offer great help for learning new subjects, skills, or languages. It also offers benefits for age-related brain issues. Eating it can reduce the cortisol in your brain, making you more energetic and motivated. It can also help with physical stress due to exercise or athletic sports. Some studies suggest it can help people with ADHD, improving their attention.
- Considerations
It is safe for most adults and has very minimal chances of side effects. In rare cases, some people may experience stomach upset, insomnia, and nausea. If you are taking medicines like blood thinners or anticoagulants you should not consume. It also takes several weeks to show visible results.
- How to use it?
100-300 mg is recommended for daily use. The dosage should be divided into two to three parts.
- Where to Get?
You can get it from wellness supplement shops, marketplaces and online.
5. Acetyl L-Carnitine
- What Is It?
Acetyl L-Carnitine is an amino acid that appears naturally in food. It plays an important role in brain function, memory, and energy production. As it can pass the blood-brain barrier (BBB), it has an effective and faster effect in brain boosting. It is a popular supplement for its neuroprotective and cognitive ability enhancement.
- Where Can It Be Found?
It is found in most animal proteins we take, such as poultry, red meat, and dairy. For a noticeable cognitive effect, it should be consumed as a supplement. Our liver and kidneys also produce a small amount of Acetyl L-carnitine.
- How It Works
It comes with a great ability to support our neurotransmitter system. It enhances the production and release of acetylcholine, which is very vital neurochemical for memory and learning. It also transports the fatty acids to the mitochondria, which improves the energy level. With has a strong antioxidant effect that can protect the brain from oxidative stress. It can improve the blood flow in the brain. The more blood and nutrients will reach the brain, the better it will function.
- Benefits
If you are looking for cognitive performance, it can provide you with benefits like focus, improved memory, and fast long-term learning. It is also helpful for elderly people. With a faster brain and a high energy level, you will experience smoother work time. It offers protection against Alzheimer’s disease. It also has mild antidepressant properties that can keep your mood calm while your mind works.
- Considerations
It is generally safe for most adults people. But in rare cases, it can cause headaches, nausea, and abdominal discomfort. It may interact with drugs like blood-thinning and thyroid medicine.
- How to use it?
It is recommended to take 500-2000 mg for optimum results.
- Where to Get
It is available in dietary supplement stores, online stores, and the marketplace. Make sure to buy from trusted brands and sellers.
6. Citicoline
- What Is It?
Citicoline is a naturally occurring substance that helps in brain function and health. It produces different phospholipids which are essential for maintaining healthy neuron membranes. It is a popular ingredient for its nootropic benefits which include memory, focus, and processing speed.
- Where Can It Be Found?
Our body produces a small amount of citicoline in the choline membrane. Many of our regular foods also contain it in small amounts. Fish, eggs, liver, soybeans, and vegetables are direct and indirect sources of citicoline. It is hard to get a considerable amount of citicoline from food. But nutritional supplements, capsules, tablets, and powders are available.
- How It Works
Citicoline converts into phosphatidylcholine, which is an essential component for the neuron cell membrane and function. It enhances the activity of neurotransmitters, increasing the release of acetylcholine and dopamine. Those neurochemicals are crucial for motivation, learning, memory, and good mood. It also improves the mitochondrial function of the brain, which enhances energy production and efficiency. The antioxidant property of citicoline protects the brain from oxidative stress and also facilitates brain repair and injury.
- Benefits
Citicoline is beneficial for memory and learning. It can help individuals with poor memory. Consuming it regularly can improve mental clarity and thought-processing power. Due to its brain repair ability, it can help people who are recovering from trauma, strokes, brain injuries, etc. It also increases the release of happy brain chemicals, which improve focus and motivation. It may also be effective in slowing down Alzheimer’s and dementia.
- Considerations
Generally, it does not have side effects for most people. However, it may cause headaches or sleep problems for some people. It may interact with the drugs that affect the dopamine pathway. If you are on blood-thinning medication, you also should not use it. Consult with a doctor if you have any health conditions and want to start using Citicoline.
- How to use it?
The dose of citicoline is between 250-1000 mg, which can be taken in 2-3 doses.
- Where to Get
You can find it in most supplement stores, shops, and online marketplaces.
7. Huperzine A
- What Is It?
Huperzine A is a naturally occurring substance derived from the Chinese Club moss plant. It is a very powerful component that can significantly improve cognitive function and brain power. By inhibiting acetylcholinesterase, it improves the ability of learning, brain recovery, and mood.
- Where Can It Be Found?
It is found in a Chinese moss called club moss (Huperzia serrata). Dietary supplements are produced with it.
- How It Works
The primary role it plays is to block the enzyme that breaks down acetylcholine. Acetylcholine is a neurochemical that improves focus, memory, learning power, and mood. As it does not break down in the presence of Huperzine A, our brain has a higher concentration of acetylcholine. It also enhances the connection between the neural cells. It also protects the neurons from oxidative stress. It also regulates NMDA receptors, which protect the brain from overactivation.
- Benefits
It has a significant effect on memory and learning. Long-term cognitive ability can improve with this wellness supplement. It may also help in diseases like Alzheimer’s and dementia. If you are looking to improve your mental ability, clarity, and learning, it can offer a lot wellness for you. Also has an antioxidant effect, which helps protect the brain from free radicals.
- Considerations
Huperzine A is more of a short-term brain booster. The long-term effects of Huperzine A are less studied. So, it’s better not to continue for more than 4-6 weeks. Then take a 1-2 week break before you start again. It does not have any serious or common side effects. But nausea, headache, insomnia, or dizziness can happen. It may also interact with cholinergic drugs. Ask your personal health care professional before starting, Especially if you have heart issues, or already taking some brain supplements.
- Where to Get
You can get it in most supplement stores, online shops, and marketplaces.
8. Ginseng
- What Is It?
Ginseng is an ancient herb that has been used for thousands of years. It has numerous benefits, like cancer protection, energy-enhancing, blood sugar control, and erectile dysfunction, etc. But brain boosting abilities is one of its most effective traits. There are two types of ginseng, Asian and American ginseng. Both types of ginseng pose significant brain-boosting benefits.
- Where Can It Be Found?
Ginseng is a plant that has root shapes like humans. The root is taken raw or after drying and processing. There are also ginseng supplements like tea, powder, and capsules available in the market.
- How It Works
Ginseng has adaptogenic properties, which means it regulates the HPA and reduces stress. It also enhances the activity of neurotransmitters, improving the release and sensitivity of acetylcholine, dopamine, and serotonin. It also stimulates ATP production, which improves both physical and mental stamina and focus. With its potent antioxidant property, it protects the brain cells from damage. Last but not least, it improves the blood circulation in the brain, which delivers necessary nutrients and oxygen to the brain more efficiently. If you want to learn more, we have a detailed article about Ginseng. Check out— Everything you need to know about ginseng.
- Benefits
Ginseng is kind of underrated for its brain-boosting ability, but it’s one of its best powers. It improves memory and cognitive power. It reduces mental stress and helps you think clearly and efficiently. Regulating neurotransmitters improves mood and motivation. People with neurodegenerative diseases will also benefit from this brain supplement.
- Considerations
Ginseng is very safe when taken in proper dosage. However, headaches, digestive problems, and sleep problems may occur in rare cases. It may also interact with blood thinners, insulin, and other medications that act on the central nervous system.
How to use it?
200-400 mg of ginseng is recommended daily.
- Where to Get
Ginseng is widely available in most parts of the world. You can find it in any Ayurvedic shop, online stores, and marketplaces.
9. Omega-3 Fatty Acids (Fish Oil)
- What Is It?
Omega-3 Fatty Acids are one of the vital ingredients for several body functions, including brain health and wellness. It is a type of healthy fat. Our brain is 60% fat, and DHA (Docosahexaenoic Acid) is one of the prominent components of our brain. It supports communication, fluidity, and flexibility of our brain, improving learning ability and cognitive power.
- Where Can It Be Found?
It can be found in natural sources like salmon, sardines, tuna, herring, and other types of fish oil. Flaxseeds, chia seeds, and walnuts are some of the great plant sources of Omega-3 fats. There are also fish oil capsules, algae oil, and supplements that contain omega-3 fats.
- How It Works
Omega-3 fatty acids are a primary component of the brain cell membrane. A consistent intake of omega-3 fats is crucial for optimum brain function. Omega-3 fats also regulate inflammation of the brain, which reduces brain stress and also the heart health. It also plays an essential role in the function of neurotransmitters, ensuring proper release of neurochemicals, which results in better motivation level and focus. By fighting with free radicals, omega-3 fats protect the brain from oxidative stress.
- Benefits
Omega-3 fatty acid is not something that will help your brain immediately. But it will help your brain in the long term and the effects will remain more stable. It will improve your overall memory, focus, and learning. It is one of the best nutrients for people who have age-related brain problems. People with depression and trauma will also benefit greatly from this fat. It also poses great potential for heart health and chronic diseases.
- Considerations
The side effects are very minimal. There is a fishy aftertaste in most Omega-3 fatty acids. This can be problematic for some people. In that case, capsules of omega-3 will work best to avoid the fish-like taste. The may also be some mild symptoms like nausea and loose stool. It also has blood-thinning properties. So, it can interact with other blood-thinning medicines. For pregnant or breastfeeding moms, a doctor’s suggestion is a must before starting this supplement. 250-1000mg is recommended for daily intake.
- Where to Get
Omega-3 fatty acids are available in every drug and supplement shop. You can also find it online and marketplace.
10. Vinpocetine
- What Is It?
Vinpocetine is a brain supplement derived from the vinca alkaloid. It is a compound produced from the periwinkle plant. It is renowned for its potential for enhancing cognitive power, memory, and neural function. This improves the blood flow in the brain. Also has neuroprotective abilities.
- Where Can It Be Found?
It is derived from a plant called periwinkle. However, the compound is synthetically made for the supplements normally. It can be brought in powder or tablet form.
- How It Works
One of the memory functions of vinpocetine is, it increases blood flow in the brain. This ensures better availability of oxygen and nutrients in the brain. It improves the glucose utilization function of brain cells. It also reduces the oxidative damage of brain cells. It enhances the release of acetylcholine, which supports brain cognitive power and remembering ability. Vinpocetine also has anti-inflammatory effects.
- Benefits
It improves the memory and cognitive power. By taking regularly your ability to learn may increase. Also may heal age-related brain problems. It helps to focus for a longer period. With enhanced blood flow in the brain, one can use more brain power in their work with less effort.
- Considerations
If you take the recommended amount, generally there should be no side effects. However, nausea, dizziness, headache, and digestive issues may occur in rare cases. It may interact with blood-thinning medicines.
- How to use it?
5-10 mg is recommended for daily use. The doses can be divided into 2 parts.
- Where to Get
You can find it in supplement shops, drug stores, and online marketplaces.
11. Alpinia Galanga Extract
- What Is It?
Alpina galanga is a plant from the ginger family. It is also known as galangal. It is widely used in different regions of Asia for its medicinal and cognitive function-boosting ability. It contains flavonoids and different types of phenolic acids. It has the potential ability to improve memory, brain power, and focus.
- Where Can It Be Found?
This is a Southeast Asian plant found in Thailand, Malaysia, and Indonesia. The root of the plant is used to produce supplements.
- How It Works
It has several potential benefits for brain health. Firstly, it enhances the blood circulation to the brain ensuring proper availability of nutrients and oxygen. With its antioxidant effect, it protects the brain from oxidative damage. It reduces brain inflammation, which may improve cognitive function.
- Benefits
Alpina galanga extract improves focus, memory, and mental ability. With its anti-oxidant and anti-inflammatory power, it may protect the brain from neurodegenerative diseases like Alzheimer’s and Parkinson’s. It reduces anxiety, stress, and brain fatigue, promoting overall wellbeing of brain.
- Considerations
It does not have any side effects in recommended dosages. Some people may have digestive issues and allergic reactions in high doses. It may interact with blood pressure medicines.
- How to use it?
200-500 mg is the recommended dose for daily intake.
- Where to Get
You can find it in Wellness and supplement stores, both online and offline.
Final Thoughts: Brain Supplement
A healthy, clear thinking powerful brain is a common wellness goal. It is so complicated even this age of modern science, a large part of brain function remains mysterious to us. But we have knowledge how different foods and dietary supplements affect the brain health. We tried to simplify this complicated topic. Provide brief & effective resources to help your journey towards brain wellness. If it helps please go for Organic Wellness : Natural Superfoods & Supplements for Healthy Conscious Living.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
