Top 10 Supplements for a Sharper Mind

by Persona Nutrition

Nutrition to keep your hungry brain young, sharp, and well-fed.

1. Omega-3 Fatty Acids

Fat makes up almost 60% of your brain – HALF of which are omega-3’s. Essential for learning and memory, they also help prevent age-related cognitive decline and Alzheimer’s.

 

 

 

 

2. B-Complex Vitamins

Without a steady supply of B vitamins, which the body doesn’t store, we are at higher risk for cognitive decline, memory loss, dementia and Alzheimer’s. These vitamins are crucial for healthy brain function.

 

 

 

 

 

3. Magnesium

This mineral plays a key role in brain health. Adequate magnesium levels are associated with better cognitive performance and a lower risk of dementia.

 

 

 

 

4. Vitamin D

The “sunshine vitamin” – promotes a positive mood by helping brain cells produce dopamine and serotonin. Deficiency has been linked to conditions like dementia, depression, autism, and schizophrenia. 

 

 

 

 

5. Phosphatidylserine (PS)

Highly concentrated in the brain. Studies suggest supplementing with PS can lower risk of diseases like Alzheimer’s and Parkinson’s, and reduce inflammation in the brain.

 

 

 

 

6. Turmeric (Curcumin)

This golden spice contains powerful anti-inflammatory properties. It can help improve memory, mood, and attention span, while also reducing the risk of brain diseases.

 

 

 

 

7. L-Theanine

Acts on the central nervous system to help reduce stress and anxiety, as well as improve focus. It can promote relaxation without drowsiness and is linked to reduced symptoms of depression.

 

 

 

 

8. Probiotics

The gut – our “second brain” produces serotonin, dopamine, and GABA, all of which play key roles in regulating mood. Studies have found that probiotics may help boost mood and cognitive function while lowering stress and anxiety. 

 

 

 

9. Lutein

High circulating levels of lutein are associated with better cognitive performance and enhanced memory, especially in older adults. Also very beneficial for eye health.

 

 

 

 

10. Green Tea Extract

Rich in antioxidants and beneficial compounds like L-theanine, it supports cognition, mood, and brain function. It is also linked to a 64% lower chance of cognitive impairment in middle-aged and older adults (based on a 2020 study).

 

 

 

References:

Alam, A. B., Lutsey, P. L., Gottesman, R. F., Tin, A., & Alonso, A. (2020). Low serum magnesium is associated with incident dementia in the Aric-NCS Cohort. Nutrients, 12(10), 3074. https://doi.org/10.3390/nu12103074

Bakre, A. T., Chen, R., Khutan, R., Wei, L., Smith, T., Qin, G., Danat, I. M., Zhou, W., Schofield, P., Clifford, A., Wang, J., Verma, A., Zhang, C., & Ni, J. (2018). Association between fish consumption and risk of dementia: A new study from China and a systematic literature review and meta-analysis. Public Health Nutrition, 21(10), 1921–1932. https://doi.org/10.1017/s136898001800037x

Cannavale CN;Mysonhimer AR;Bailey MA;Cohen NJ;Holscher HD;Khan NA; (n.d.). Consumption of a fermented dairy beverage improves hippocampal-dependent relational memory in a randomized, controlled cross-over trial. Nutritional neuroscience. https://pubmed.ncbi.nlm.nih.gov/35282787/

Hartnett, K. B., Ferguson, B. J., Hecht, P. M., Schuster, L. E., Shenker, J. I., Mehr, D. R., Fritsche, K. L., Belury, M. A., Scharre, D. W., Horwitz, A. J., Kille, B. M., Sutton, B. E., Tatum, P. E., Greenlief, C. M., & Beversdorf, D. Q. (2023). Potential neuroprotective effects of dietary omega-3 fatty acids on stress in alzheimer’s disease. Biomolecules, 13(7), 1096. https://doi.org/10.3390/biom13071096

Hurd, B. (2018, November 29). B is for brain health. Healthy Brains by Cleveland Clinic. https://healthybrains.org/b-brain-health/

Johnson, E. J., Vishwanathan, R., Johnson, M. A., Hausman, D. B., Davey, A., Scott, T. M., Green, R. C., Miller, L. S., Gearing, M., Woodard, J., Nelson, P. T., Chung, H.-Y., Schalch, W., Wittwer, J., & Poon, L. W. (2013). Relationship between serum and brain carotenoids,. Journal of Aging Research, 2013, 1–13. https://doi.org/10.1155/2013/951786

Lau, H., Mat Ludin, A. F., Rajab, N. F., & Shahar, S. (2017a). Identification of neuroprotective factors associated with successful ageing and risk of cognitive impairment among Malaysia older adults. Current Gerontology and Geriatrics Research, 2017, 1–7. https://doi.org/10.1155/2017/4218756

Mancini, E., Beglinger, C., Drewe, J., Zanchi, D., Lang, U. E., & Borgwardt, S. (2017). Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine, 34, 26–37. https://doi.org/10.1016/j.phymed.2017.07.008

PDR for nutritional supplements. (2001). . Medical Economics Co.

Probiotics may help boost mood and cognitive function. Harvard Health. (2019, June 8). https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function

Sarraf, P., Parohan, M., Javanbakht, M. H., Ranji-Burachaloo, S., & Djalali, M. (2019). Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: A systematic review and dose-response meta-analysis of randomized controlled trials. Nutrition Research, 69, 1–8. https://doi.org/10.1016/j.nutres.2019.05.001

Tao, M., Liu, J., & Cervantes, D. (2022). Association between magnesium intake and cognition in US older adults: National Health and Nutrition Examination Survey (NHANES) 2011 to 2014. Alzheimer’s & Dementia: Translational Research & Clinical Interventions, 8(1). https://doi.org/10.1002/trc2.12250

Tsurumaki, N., Zhang, S., Tomata, Y., Abe, S., Sugawara, Y., Matsuyama, S., & Tsuji, I. (2019). Fish consumption and risk of incident dementia in elderly Japanese: The Ohsaki Cohort 2006 Study. British Journal of Nutrition, 122(10), 1182–1191. https://doi.org/10.1017/s0007114519002265

Yagi, A., Nouchi, R., Butler, L., & Kawashima, R. (2021). Lutein has a positive impact on brain health in Healthy Older Adults: A systematic review of Randomized Controlled Trials and Cohort Studies. Nutrients, 13(6), 1746. https://doi.org/10.3390/nu13061746

Zamroziewicz, M. K., Paul, E. J., Zwilling, C. E., Johnson, E. J., Kuchan, M. J., Cohen, N. J., & Barbey, A. K. (2016). Parahippocampal cortex mediates the relationship between lutein and crystallized intelligence in healthy, older adults. Frontiers in Aging Neuroscience, 8.

Zhang, K., Chen, M., Du, Z.-Y., Zheng, X., Li, D.-L., & Zhou, R.-P. (2018a). Use of curcumin in diagnosis, prevention, and treatment of alzheimer’s disease. Neural Regeneration Research, 13(4), 742. https://doi.org/10.4103/1673-5374.230303

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