As a mom and a naturopathic doctor, I understand the daily demands that busy individuals face. Between managing households, careers, and family responsibilities, it's easy for mental focus and brain function to take a backseat. However, incorporating the right supplements into your daily routine can support your brain health and enhance cognitive function, helping you stay sharp and focused throughout the day. Here are the top five supplements for brain health that I recommend for on-the-go:

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for brain health. They play a crucial role in neurotransmitter function, nerve signaling, and overall brain structure. Studies have shown that omega-3 fatty acids can improve cognitive function, memory, and mood. Incorporating sources of omega-3s such as fish oil supplements or plant-based sources like flaxseeds and walnuts can support brain health [1].

Bacopa Monnieri

Bacopa monnieri is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries to enhance cognitive function and reduce stress. Research suggests that Bacopa monnieri can improve memory, attention, and cognitive processing, making it an excellent supplement for anyone looking to boost mental focus [2].

Phosphatidylserine (PS)

Phosphatidylserine is a phospholipid essential for maintaining cell membranes' integrity and fluidity, particularly in brain cells. Supplementation with phosphatidylserine has been shown to support cognitive function, improve memory, and reduce age-related cognitive decline. [3].

Rhodiola Rosea

Rhodiola rosea is another adaptogenic herb that has been used for centuries to combat fatigue, enhance mental clarity, and reduce stress. Research suggests that Rhodiola rosea can improve cognitive function, increase mental stamina, and enhance mood by modulating neurotransmitter levels in the brain. Incorporating Rhodiola rosea supplements can help you stay sharp and focused, even during hectic days [4].

Vitamin B Complex

The B vitamins, including B6, B9 (folate), and B12, play essential roles in brain function and mental health. These vitamins are involved in neurotransmitter synthesis, DNA repair, and energy production in the brain. Deficiencies in B vitamins have been linked to cognitive decline, mood disorders, and fatigue. Taking a high-quality vitamin B complex supplement can help ensure optimal brain function and mental clarity [5].

In conclusion, incorporating these top five supplements into your daily routine can support brain health, enhance mental focus, and improve cognitive function when on the go. However, it's essential to consult with a healthcare professional before starting any new supplement regimen, especially if you are pregnant, nursing, or have underlying health conditions.


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References:

1. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7.
2. Aguiar, S., & Borowski, T. (2013). Neuropharmacological review of the nootropic herb Bacopa monnieri. Rejuvenation Research, 16(4), 313-326.
3. Glade, M. J., & Smith, K. (2015). Phosphatidylserine and the human brain. Nutrition, 31(6), 781-786.
4. Hung, S. K., Perry, R., & Ernst, E. (2011). The effectiveness and efficacy of Rhodiola rosea L.: A systematic review of randomized clinical trials. Phytomedicine, 18(4), 235-244.
5. Kennedy, D. O. (2016). B vitamins and the brain: mechanisms, dose and efficacy–a review. Nutrients, 8(2), 68.