3. Fish Oils
Fish oil supplements are a loaded with a rich concentration of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two extremely powerful kinds of the brain-healthy omega-3 fatty acids. Research reveals that DHA and EPA are directly associated with various health benefits, which includes enhanced brain functioning.
DHA is extremely important for maintaining and shielding the structure and functioning of the human brain. Research reveals that DHA makes up around 25% of the total fat, and nearly 90% of the omega-3 fatty acids present within the brain. The other omega-3 fatty acid present in fish, EPA, boosts powerfully potent anti-inflammatory properties that aid in shielding the brain against age-induced brain decline and other kinds of brain damage.
Consuming DHA supplements has been directly associated with marked improvements in reaction times, memory skills and thinking abilities amongst healthy individuals with low DHA consumption and deficiencies. Moreover, DHA supplements also aided people who were suffering from a mild decline in brain health and functioning.
However, it is interesting to note that unlike DHA, research doesn’t always associated the consumption of EPA with improvements in brain functioning. In fact, the consumption of EPA supplements has proven beneficial in enhancing the mood of patients suffering from depression.
Research reveals that consuming fish oil and fish oil supplements that contain both, DHA and EPA, has been associated with a sharp reduction in the age-induced brain decline, particularly in the functions of thinking and memory. However, research has produced a wide range of mixed results as far the effects of the preservative effects of fish oil are concerned.
Generally, experts recommend that the most effective way to obtain the recommended dosage of omega-3 fatty acids to boost brain health is to consume at least two servings of oily fish or fatty fish each week. If you simply can’t stand the sight of fish, you can consult your doctor about taking a fish oil supplement.
There is need for further research to discover the exact amounts and effects of EPA and DHA consumption, and how they can prove beneficial. However, consuming 1 gram of combined EPA and DHA supplements is generally regarded as safe and healthy to boost brain functioning. If you cannot consume the required dosage of omega-3 fatty acids through fatty fish varieties and fish oils, you can always consider adding a supplement to protect your brain against damage and age-induced decline.
Caffeine is a natural stimulant that is commonly and widely consumed through dark chocolate, coffee and tea. Even though you can always obtain caffeine through a reliable supplement, but when you can obtain rich concentration of this compound from beverages and foods, why should you reach out for a supplement?
Caffeine has be proven beneficial for its ability to stimulate and enhance the entire brain, primarily the central nervous system, which makes you feel more active and alert, and eliminates exhaustion and fatigue. A large body of research has validated the claim that caffeine aids in making people feel more energetic, and it enhances reaction time span, overall brain functioning and memory-related abilities.
The exact amount of caffeine that is required for beneficial results through one cup of coffee tend to vary from person to person, but experts generally recommend at least 50-400 mg. For many individuals, a single dose of 200-400 mg a day is all they need, and it is also generally considered the safest amount to caffeine intake that can provide beneficial results.
However, if you end up consuming too much caffeine, it will prove to be counterproductive, and it can cause a series of horrible side-effects, such as difficulty sleeping, mild insomnia, nausea, and anxiety. So, it is best to take this natural stimulant in mindful and moderate quantities to help boost your brain functioning, and make you feel more focused and energetic.