Nature's brain boosters (Supplements).

Creatine

Creatine was only used by bodybuilders, but in recent research conducted by the University of Australia, it was discovered that it also has a brain-enhancing effect. People who took creatine in the study performed better in learning, memory, and mental tasks.

Your body produces creatine naturally in the pancreas, kidneys, and liver and stores it in muscles. Stress, injury, or a poor diet may use up your creatine supply, which delays mental and physical performance. Supplementing with creatine might make your brain quicker.

Dosage: 5,000 mg daily (table form).

Omega-3 Fatty Acids

Omega-3s, especially DHA, are essential to brain health. They guarantee the brain cells' communication, reduce inflammation, and contribute to memory. Deficiency in these fats (which is found in up to 75% of the population) has been linked with depression, ADHD, and Alzheimer's.

Omega-3s also stop the development of brain plaque that leads to mental decline.

Food sources: Walnuts, flaxseeds, beans.

Tip: Whole foods are best, but you can supplement with 1,200–2,400 mg per day.

Antioxidants

Antioxidants protect the brain from inflammation and aging. Antioxidants fight free radicals—harmful molecules caused by pollution, stress, smoking, and a diet lacking nutrients.

Key antioxidants include vitamins A, C, E, beta-carotene, lutein, lycopene, and selenium.

Tip: Eat a wide variety of fruits and vegetables—at least 9 portions a day—to have a strong antioxidant intake.

Alpha GPC

Alpha GPC is a highly bioavailable choline that assists the brain to build cells, boost memory, and enhance learning. It is enhancing acetylcholine, a brain chemical key to concentration and cellular communication within the brain. The same neurotransmitter decreases in Alzheimer's.

It may also stimulate nerve cell growth, reduce stress, and boost levels of dopamine for better motivation.

Food sources: Broccoli, tofu, quinoa, soymilk.

Supplement dosage: 600–1,200 mg daily.

Acetyl-l-Carnitine (ALC)

ALC is an amino acid that supports increased mental focus, energy, and learning. It is an antioxidant that protects brain tissue and may lower the risk of Alzheimer's and dementia.

It accomplishes this by increasing energy in brain cells via mitochondria, the cell power source.

Food sources: avocados, asparagus, whole-grain bread.

Supplement dose: 1,000–3,000 mg a day.

5-HTP

5-HTP boosts serotonin, the “feel-good” brain chemical. It comes from the Griffonia simplicifolia plant and is often compared to natural Prozac.

It can improve mood, reduce anxiety, and clear mental fog. This makes memory and learning easier when you’re feeling down.

Note: 5-HTP isn’t found in food—only as a supplement.

Supplement dosage: 300–500 mg per day.

Caution: Don’t combine with antidepressants without medical advice.

Coenzyme Q10 (CoQ10)

CoQ10 helps your body produce energy at the cellular level and protects cells from oxidative damage. It preserves brain function, can reverse the aging process, and stave off Alzheimer's, Parkinson's, and memory loss.

It helps repair mitochondria, youthifying brain cells and keeping your mind acute.

Supplement dosage: 300–1,200 mg per day.

Vitamins B6, B12 & Folic Acid

These B vitamins are crucial for brain function and development. They help convert food into energy, regulate mood, and protect against brain shrinkage.

Deficiencies, especially in B12 and folic acid, are linked to elevated risk of Alzheimer's. These vitamins also lower homocysteine, a poisonous substance that is linked to brain aging.

Food sources:

Folic acid: Leafy vegetables, beans, citrus fruits

B6: Bananas, vegetables

B12: Fortified foods, brewer's yeast

Tip: Supplement to avoid deficiencies.

Vitamin D

Vitamin D is also referred to as the "sunshine vitamin" and is actually a hormone. It maintains mood, energy, and general brain function with serotonin boosting.

Most of us are deficient due to lack of sunshine exposure—especially those using sunscreen, wearing covering clothing, or living in less sunny climates.

Dosage: 15 mcg (600 IU) daily, more as advised by a doctor.

High-Quality Multivitamin & Mineral

A well-balanced diet is crucial for brain health. Nutrients like B vitamins, vitamin D, magnesium, and antioxidants help reduce brain aging, memory loss, and diseases like Alzheimer’s.

But it’s not always easy to get everything from food, so a quality multivitamin can help fill in the gaps—especially during busy or stressful times.

Tip: Choose a reputable, affordable brand that meets your daily nutrient needs.