There are a number of vitamins, minerals, herbs, and other supplements that can boost your mental acuity and keep your brain healthy. Below are just a few of the main supplements for general brain health.
- Vitamins C and E. In a Johns Hopkins University study that examined the use of vitamins C and E in 4,740 patients ages 65 and older, researchers found that the people who took both vitamins had significantly lower incidence and severity of Alzheimer’s disease compared to the people who took one of the nutrients or less. Aim for 3,000 mg of buffered vitamin C, and up to 1,600 IU of natural vitamin E, taken daily in divided doses with food.
- Ginkgo biloba extract. A great deal of evidence supports the use of ginkgo for preserving and improving mental sharpness. Aim for 240 mg per day, in divided doses.
- Siberian ginseng—Studies confirm that Siberian ginseng significantly improves short-term memory in healthy humans. Aim for 300–400 mg of Siberian ginseng per day (standardized to eleutherosides B and E).
- Ashwagandha. A study in the British Journal of Pharmacology found that this herb helped mice with brain damage and memory loss to recover memory and regenerate their neurons and synapses. Aim for 100–200 mg of ashwagandha, twice daily.