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The Best Vitamins for Memory That You Need To Be Using!

Top Memory-boosting Vitamins and Supplements

If you have realized that your memory is beginning to get worse, age isn’t the only thing to blame!

It’s very likely that your brain simply hasn’t been getting the nutrients it needs to remember everything and successfully perform other functions in your body. Being deficient in vitamins hinders your memory, focus, attention span and clarity.

This article will help explain which vitamins are crucial for your brain and list all key vitamins for memory.

If you’ve been asking yourself, “what vitamins are good for memory?” you have come to the right place.

Tackling Memory Loss with B Complex Vitamins

The B vitamins prevent memory loss, counter brain aging, reduce depression, and even help you live longer.

B vitamins are often called “happy vitamins” or “anti-stress vitamins”. Your mood and reduce stress levels are positively influenced by Vitamin B.

B vitamins are involved in the production of the neurotransmitters which are vital for a healthy mind. If you have a Serotonin deficiency, you could be suffering from anxiety, insomnia, low self-esteem, negative thoughts, OCD, and even SAD (seasonal affective disorder).

To prohibit being stressed or overwhelmed make sure you have sufficient levels of GABA (gamma-aminobutyric acid). The stress hormone Dopamine helps you stay focused. A sign that you need more Dopamine is relying on caffeine, sugar, and chocolate to get you through the day.

Taking B complex vitamins can improve your neurotransmitter balance and your overall well-being. A study researched and found that taking vitamins B6, B12, and folic acid together reduces brain atrophy, improves overall brain function, and dramatically reduces brain shrinkage in the part of the brain that is most affected in Alzheimer’s.

Common Vitamin B12 deficiencies

People who suffer from brain fog or memory loss might be deficient in Vitamin B12 which is arguably one of the best vitamins for memory. Roughly 40% of adults in the US are deficient. This deficiency can lead to a wide range of mental disorders like dementia, depression, and even Schizophrenia.

In a worst case scenario, it can also cause brain atrophy and shrinkage which is as scary as it sounds.

Seniors who often have poor absorption are likely suffering from a vitamin B12 deficiency. Vegetarians are deficient in B12 as it’s found in animal products. 90% of vegans are also deficient.

Vitamin B12 supplements can easily bring your levels back to normal quickly. Find a supplement with the best-absorbed forms of vitamin B12, Methylcobalamin or Adenosylcobalamin. We advise that you take all the B vitamins together in a balanced B complex formula since these occur together in nature.

Food sources that are abundant in B Vitamins for memory

Green leafy vegetables, legumes, fruit, eggs, fish, poultry, bananas, carrots, spinach, peas, and potatoes.

All animal products including meat, fish, poultry, eggs, and dairy contain Vitamin B12.

Vitamin C as a popular antidepressant

Vitamin C is widely taken to prevent and reduce the effects of common cold and many allergies. The effects on the brain are less known and few people take it as a memory vitamin.

By increasing the neurotransmitter Serotonin, vitamin C acts as a natural antidepressant. This vitamin protects against age-related mental decline, including dementia and Alzheimer’s disease and stroke.

The brain is susceptible to free radical damage because of high oxygen usage, vitamin C is used as one of the most potent antioxidant vitamins, neutralizing the damage.

Stacked with Vitamin E, Vitamin C becomes even more effective. Vitamin C acts as a powerful detoxifier that crosses the blood-brain barrier to remove heavy metals like lead, mercury, and aluminum from the brain so smokers need more vitamin C.

Our body uses vitamin C to suppress formation of the stress hormone Cortisol. Even if you are eating the recommended 9 servings of fruit and vegetables every day, it is a supplement that you almost certainly would benefit from.

Food sources that are abundant in Vitamin C

Cantaloupe, all citrus fruits, berries of all kinds, pineapple, peppers of all kinds, tomatoes, white and sweet potatoes, cruciferous vegetables, green leafy vegetables, winter squash.

 

Vitamin D for memory: Here is your sunshine

Usually, we get our vitamin D from the sunlight without having to eat specific food to get it.

Vitamin D has amazing effects on the brain during all stages of our life from prenatal development through our senior years.

Getting adequate vitamin D throughout adult life can counter cognitive decline, dementia, and Alzheimer’s. It can also help improve memory, mood and increase problem-solving abilities.

Inadequate levels of Vitamin D lead to the depression many people feel in the winter. The usual rule of thumb is “20 minutes of sun twice a week” on a large surface area of your body, such as arms or legs, for adequate vitamin D formation.

However, use of sunscreen, the summer season, your latitude, natural skin color, and current UV index affect how efficiently your skin manufactures vitamin D.

Vitamin D in the Northern Hemisphere

In the USA, if you live north of San Francisco, St. Louis, or Richmond, the sun’s rays are too weak to trigger vitamin D production most of the year. The same goes for Canada and Alaska.

Up to 77% of Americans don’t get enough vitamin D. The bottom line is that most people in North America and Europe need to take supplemental vitamin D to enjoy its benefits and provide their brain with all necessary nutrients.

Finding a reputable supplement store is key to getting a quality product. The only way to know for sure if you need vitamin D is to have a blood test to check your 25-hydroxy level. You can see a doctor or buy an online vitamin D test from a quality online lab or the Vitamin D Council.

However even this isnt the perfect way to test Vitamin D amounts as your bones absorb Vitamin D and the whole idea on enough Vitamin D is heavily controversial where some researchers claim up to 10,000 IU is a good amount where others say 1-3,000 IU daily should suffice.

Food sources that are abundant in Vitamin D

Cod liver oil, salmon, mackerel, tuna, sardines, mushrooms, fortified milk.

Vitamin E keeps your mind and soul healthy

Vitamin E is actually a group of eight naturally occurring forms of the same vitamin and the most common form found in many supplements is d-alpha tocopherol.

These supplements are usually taken for heart health. The main brain benefit of this vitamin is preventing mental decline as you age, particularly when coupled with vitamin C.

Vitamin C and E together is a beneficial combination of vitamins for memory loss. When taken together, they’ve been linked to keeping a good memory, slowing memory loss, and even lowering the risk of getting Alzheimer’s and dementia by roughly 60%. Vitamin E can also minimize the damage caused by a stroke. By redirecting blood supply it can prevent brain cells from dying after the stroke.

The best vitamin E supplements contain the “d” form such as d-alpha tocopherol, not the “dl” forms which are instead synthetic.

Food sources that are abundant in Vitamin E

Seeds, nuts, avocados, olive oil, shrimp, green leafy vegetables, broccoli are some food items rich in vitamin E.

Vitamin K is the underrated vitamin that counters memory loss

This vitamin plays an essential role in blood clotting and puts Calcium in your bones. It keeps Calcium from depositing into your arteries as well.

Vitamin K helps keep your brain sharp as you age and boosts the speed of various brain functions.

It can improve your ability to remember words which is a big problem for many of us as we get age.

Vitamin K plays a role in preventing Alzheimer’s since patients are often deficient.

People who have taken a lot of antibiotics are considered a risk group for people who are deficient in this vitamin.

Food sources that are abundant in Vitamin K

Green leafy vegetables, broccoli, brussels sprouts, cabbage, parsley, celery, asparagus, fermented foods like sauerkraut.

Vitamin A deserves an A Plus for Its Benefits

Retinol and Carotenes is found in Vitamin A foods. One of the most important functions of vitamin A is to enhance vision. This is a fat-soluble vitamin that accumulates in your body and you can easily get too much of it from supplements, especially if you are someone who has poor eyesight.

While too much vitamin A also reduces the number of new neurons being created, a safe dose of vitamin A is generally considered to be 10,000 units per day.

Eating foods high in beta carotene will not cause vitamin A toxicity. Beta carotene is turned into vitamin A in the body on an as-needed basis. Beta-carotene is considered pretty safe to consume.

Food sources that are abundant in Vitamin A

Sweet potatoes, carrots, green leafy vegetables, winter squash, cantaloupe.

 

Do Multivitamins work for memory?

The Harvard School of Public Health recommends that all adults to take a multivitamin supplement as insurance to fill any nutritional gaps.

Taking a high-quality multivitamin supplement should supply your brain with all vitamin necessary. Multivitamin alone can improve your memory and overall brain function if you’re deficient.

Trusted Brands for the Best Vitamins for Memory

When you buy a certain brand, you put your trust in it to deliver what it has advertised. You also trust that the ingredients are in a usable form. Make sure to research various labels before you purchase the brand that you think is right for you! So generally Centrum would not cut it, search for quality multivitamins here.

Brain Specific Supplements:

Lumonol or MaxSynapse have been recommended by us countless times. These supplements contain the right quantity of ingredients in bioavailable form and are catered perfectly for cognitive needs.

The price and the fact that they are manufactured in the US in a GMP lab make them a no-brainer to buy.

Final Word on using Vitamins to Improve Memory & Focus

If you really want to improve your memory, make sure you start adding more brain foods to your diet. Take a high-quality multivitamin and consider other vitamins for certain situations. Smokers need more vitamin C, just as vegetarians need more B12.

Consider taking supplements if you are not able to fill in the gap naturally. Whether it is Vitamin K or Lumonol try them and see if they help you improve your focus and brain function. If you are unsure about the safety of taking these, consult your physician first.

The 20 Best Memory Supplements That Work!

Memory loss has become a real issue in society with more and more people suffering from great mental decline and memory related issues. This is why it is vital to discover and start taking the best memory supplements available.

Students constantly find it hard to compete with others in their class because of the mental pressure, employees feel overworked and business executives find it hard to keep track of everything that goes on.

Thankfully, memory supplements have emerged in the market and some of the best memory supplements can be accessed and bought very reliably now.

If you have been browsing the internet to hunt the best memory booster, memory pills or memory supplements, then you’ve landed on the right place and the right article to improve your memory.

Since there is a wide variety of renowned memory supplements in the market, it gets harder to choose the best one. Simply make sure you understand the ingredients in each supplement and know if there is scientific evidence backing up the usefulness of said ingredients.

Recognized ingredients in memory supplements

Some mixtures of ingredients are usually labeled as a “proprietary blend.” There are more than a few ingredients that improve concentration, increase productivity, help your mood, and are great for your overall brain health but still do not improve your memory.

Not all brain supplements or nootropics address memory problems. Here is a list of the best memory enhancement supplements and their ingredients.

  1. Acetyl-l-Carnitine

Acetyl-l-Carnitine (ALCAR) is an amino acid proven to improve alertness, focus, mental clarity, and mood. It works partly by creating acetylcholine, which is a big neurotransmitter that is responsible for learning, memory, regulating sleep cycle, in addition to performing other brain functions.

ALCAR also works as a potent antioxidant and stops free radical damage in brain cells. Make sure you don’t confuse acetyl-l-carnitine with l-carnitine which is the cheaper variant.

The recommended dose for ALCAR ranges from 630 to 2,500 mg per day and up to 4,000 mg if you are an Alzheimer’s patient.

  1. Alpha GPC

Choline is associated with the formation of acetylcholine, the neurotransmitter responsible for learning and memory. Alpha GPC is a bioavailable variant of Choline which actively enters your brain and helps in the formation of proper cell membranes in addition to boosting even more neurotransmitters like dopamine, serotonin and GABA.

When Alpha GPC is used as a memory supplement, it can significantly improve your memory and attention span and counter any age-related mental decline.

A normal dose of Alpha GPC is 300 to 600 mg. Buy it here.

 

  1. Bacopa Monnieri

Considered one of the best memory supplements since the Ancient times. Bacopa monnieri is a recognized Ayurvedic herb that helped scholars memorize long scriptures. It was used as a popular brain tonic to enhance memory, learning, and concentration and also to treat anxiety, heart and lung problems and digestive disorders.

Bacopa is considered an adaptogen, being a plant that increases resilience to mental and physical stress. It balances the stress hormones and the neurotransmitters dopamine, serotonin, and GABA.

A normal dose of bacopa is 50 to 100 mg taken three times per day, preferably with meals. Buy it here.

 

  1. Citicoline

Citicoline is a naturally occurring compound in your body that is made with the help of Choline that is found in eggs and most meat.

Citicoline is proven to drastically improve memory, concentration, focus and attention and may work better than the popular study or smart drugs.

It is one of the supplements that is actually powerful enough to cure serious neurological disorders like age-related memory loss, stroke, brain injury, dementia, Parkinson’s disease and Alzheimer’s. Citicoline increases brain energy, protecting the brain from damage, and increasing acetylcholine.

When looking for any Citicoline supplements, you might discover that some contain Cognizin which is the brand name of a highly bioavailable form of Citicoline that has been successfully tested in humans. Make sure you purchase from a reputable source!

A dose of 1,000 to 2,000 mg per day is recommended for optimal cognitive enhancement. Buy it here.

 

  1. Curcumin

Turmeric is a spice that has been an Ayurvedic natural remedy and also considered one of the best memory supplements (and for the body). Curcumin, turmeric’s main ingredient, can easily improve memory and concentration by increasing blood flow, neurotransmitter formation, and brain-derived neurotrophic factor (BDNF), a protein that stimulates brain cell production.

One study also found that Curcumin improves memory and attention in seniors.

When you are choosing a Curcumin supplement, always look for one that’s taken steps to increase bioavailability. Otherwise most of the Curcumin will pass through your intestines without being absorbed.

The recommended dosage is 400 to 600 mg three times every day. Buy it here.

 

  1. Ginseng

Ginseng is one of the most famous herbs that has had extensive research done on it. In some Chinese medicine it is considered as the elixir of life that brings strength, wisdom, and longevity to users.

For maximum memory improvement, look for a Ginseng supplement which contains Cereboost which is an extract that has studies to back up its claims. It improves your memory, sharpness, alertness and clarity.

You are recommended to take 400 mg daily for the best memory boost. Buy it here.

 

  1. Huperzine A

Huperzine A is a compound from Chinese club moss which is a herb used for memory improvement. Huperzine A boosts acetylcholine levels by blocking an enzyme that breaks down acetylcholine.

It functions a lot like the Alzheimer’s drug Aricept and in the US, Huperzine A is included in many brain supplements to improve memory, focus, and concentration.

The compound acts as an antioxidant that protects brain cells from oxidation and environmental toxins.

The recommended dosage is 50 to 200 mcg twice a day. Buy it here.

 

  1. Magnesium Threonate

Magnesium is one of the most underrated minerals because of calcium. Magnesium is needed for over 300 metabolic functions which directly affect brain and mental health.

Magnesium deficiency can cause depression and studies have found links between low magnesium and anxiety, ADHD, aggression, bipolar disorder, panic attacks, and schizophrenia.

If you ever feel “tired but wired” and have trouble sleeping, owing to acing thoughts or leg cramps, magnesium deficiency can be the answer.

Inexpensive magnesium will do little for your brain but Magnesium threonate is a new form of magnesium supplement which can permeate brain cell membranes making it an amazing choice for improving memory, attention, depression, and anxiety.

Supplements containing Magtein are popular since this is a patented brand of magnesium l-threonate that has been a proven cognitive enhancer.

A suggested dose is 1,000 mg twice a day. If you can’t find Magtein, try Magnesium Citrate, buy it here.

 

  1. Mucuna Pruriens

Mucuna pruriens is a tropical legume known for enhancing memory, mood, and overall brain health. Mucuna pruriens works by increasing levels of the neurotransmitter called Dopamine.

If you feel unfocused, unmotivated, lethargic, and even depressed. you may be low in dopamine. Mucuna pruriens is one of the top supplements to consider taking. It is recommended that you buy a reputable brand and follow their dosage instructions on the label. Buy it here.

 

  1. Omega-3 Essential Fatty Acids (High DHA)

Omega-3 essential fatty acids are important nutrients for the proper functioning of your brain. The Docosahexaenoic acid (DHA) present in these acids is what benefits your body the most. DHA deficiency causes cognitive impairments by shrinking your brain.

DHA itself protects aging brains from memory loss, depression, age-related mental decline, and even Alzheimer’s.

Fish oil has a proven track record of improving brain functions of all kinds including memory, mood, and mental well-being and the same is rather rich in DHA.

Fish oil supplements that contain between 200 to 500 mg of DHA and 700 to 1,000 mg of EPA are generally advised. Buy it here.

 

  1. Phosphatidylserine

Phosphatidylserine (PS) is a phospholipid found in your brain’s cell membranes. It acts as a regulator for nutrients and waste entering and exiting your brain. This phospholipid reduces the depreciation caused by stress by neutralizing Cortisol which is the stress hormone.

It boosts memory and learning and can help those with ADHD and poor attention spans. Phosphatidylserine protects against age-related mental decline and helps treat Alzheimer’s and other various forms of dementia.

PS can even improve mood and help with depression, especially among seniors. The recommended dose of Phosphatidylserine is 100 mg taken three times a day. Buy it here.

 

  1. Rhodiola Rosea

Rhodiola rosea is an adaptogenic herb which acts by decreasing Cortisol while also increasing levels of the neurotransmitters serotonin, norepinephrine and dopamine.

This is a renowned herbal remedy to try if you think your memory loss is due to excessive amount of stress, or by anxiety, depression, brain fog, or seasonal affective disorder (SAD).

A normal dose is 200 to 600 mg per day. Buy it here.

  1. Vinpocetine

Vinpocetine is a derived from the periwinkle plant which is known to boost memory and your overall mental well-being. It increases blood flow to the brain and improves the use of oxygen in the brain thereby protecting your brain from any free radical damage.

Some studies show that Vinpocetine is a potential treatment for mental decline, dementia, and Alzheimer’s and most clinical studies on Vinpocetine advise a dose of 10 mg three times per day.

For maximum absorption, this is one top-notch supplement you should take with your everyday meals.

Good Memory Supplements to Use with Care

There are some very popular memory supplements that either don’t have sufficient scientific research backing their usage or over-dosage of these supplements can lead to problematic side effects. Learn to use the following with care.

  1. Galantamine

Galantamine is derived from the snowdrop flower and acts by blocking the breakdown of acetylcholine. In the US, it’s approved for treating Alzheimer’s and is available as both a prescription and over-the-counter drug.

However, if your memory loss has you concerned, this is one supplement you should not take before talking to your doctor.

  1. Ginkgo

Ginkgo biloba is a popular herbal remedy used for memory improvement. However, Ginkgo has proven fruitful in improving memory and day-to-day quality of life for dementia and Alzheimer’s patients.

It also helps counter depression and anxiety. Buy it here.

  1. MCT Oil

MCT (medium chain triglyceride) oil is an ingredient found in “Bulletproof” coffee.

MCT oil offers neuro-protective benefits for lots of neurological diseases including Alzheimer’s, dementia, epilepsy, Parkinson’s, stroke, and traumatic brain injury.

According to a study, adults with mild cognitive impairment (MCI), an intermediate stage before dementia, experienced an immediate and significant improvement in memory after taking a single dose of MCT oil.

However, there is little scientific evidence that MCT oil increases mental performance in healthy adults. This can be taken daily and is considered another of those best memory supplements and accepted universally.

  1. Resveratrol

Resveratrol is found in red wine, grapes, and several kinds of berries that is sold as an excellent brain supplement to improve memory and provide protection from age-related mental decline.

However, some studies concluded that there is perhaps no real correlation between Resveratrol levels and any health markers. Buy it here.

  1. EGCG

One of the most vital compounds in green tea is EGCG (epigallocatechin gallate) which is especially protective against Alzheimer’s and Parkinson’s since it promotes new brain cell formation in the parts of the brain affected by these diseases and reduces risk of Alzheimer’s.

It also counters depression, increases the calming neurotransmitter GABA, and actually changes your brain wave patterns. However, some supplements result in poor absorption of EGCG.

  1. Caffeine

Caffeine is present in coffee and tea, and is added to energy drinks, think drinks, and many brain supplements to boost energy, memory, productivity, and focus. However, you should avoid caffeine if you suffer from anxiety.

Excessive levels of caffeine can cause significant anxiety symptoms. User this in moderation since it is fairly easy to get addicted.

  1. Nicotine

Isolated nicotine which is not derived from smoking tobacco is one of the best cognitive enhancers and more than 40 studies support the fact that nicotine improves memory, attention, accuracy, response time, and fine motor skills pretty safely.

Still, experts advise against this unless you see or talk to a health care professional.

  1. Lumonol

Although not a natural nootropic, this supplement has known to provide most benefits listed above by combining the right dosage of the best supplements mentioned above into a simple pill, made and shipped from the USA. We highly recommend it, buy it here.

 

Memory Supplements: Final Verdict

Memory loss is a rapidly growing concern and admittedly not every kind of supplement can boost your memory or address this concern effectively. However, top memory supplements are available as single ingredient supplements or as a blend of several substances.

Always make sure that you are using a supplement that contains ingredients proven to enhance memory and that you buy the product from a genuine and reputable source.

36 New Ways to Improve Your Memory Quickly

Modern medicine has disavowed theories that suggest that there is no way to improve your memory.

If you have ever wonder how to enhance memory, read the full article to understand what you can do to help yourself quickly.

Simply put, your brain is always growing and changing by producing new cells as long as you give it the nutrition it requires to perform its functions effectively, including how well it memorizes things.

Learn how to improve memory with these 36 ways to boost memory that will make your mind sharper and more alert than before. All techniques are supported by proper research and sufficient evidence is available to back these top tips to increase memory.

#1 Maintain a proper memory diet

The Mediterranean diet is perhaps one of the best diets to have. It has been proven to result in better memory and hamper the mental depreciation occurring in your brain.

MIND is an acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay. In a MIND diet experiment, people who followed said diet exhibited reduced risk for Alzheimer’s by 53%. Moreover, a low carb or ketogenic diet (high in good fats and proteins) also shows promise for memory improvement.

Both diets stress on eating real food rather than processed food items, avoiding sugar and eating healthier fats. This is the similarity that stands out from both of the above fats that should be focused on.

#2 Eating specific “memory” foods

A healthy diet does pose numerous benefits to your mental and physical health but eating specific foods which are known to boost memory can maximize the boost in your memory and cognitive skills. Here is a small list of such foods:

  • avocado — monounsaturated fats, tyrosine
  • berries of all kinds — anthocyanins, resveratrol
  • coconut oil — medium chain triglycerides
  • cold-water, fatty fish — omega-3 essential fatty acids 
  • dark chocolate — flavonols, caffeine
  • eggs — choline, omega-3 essential fatty acids
  • fermented foods — probiotics
  • green leafy vegetables — vitamins C, K, and B complex, magnesium
  • olive oil — monounsaturated fats, vitamins E and K
  • sea vegetables — iodine, vitamin B12, inositol
  • turmeric — curcumin, turmerone – buy here.
  • walnuts — omega-3 essential fatty acids, monounsaturated fats, polyphenols

#3 Trans fats are your enemy

These fats are adulterated fats in processed foods that contribute to heart disease, stroke, diabetes, obesity, cancer, and several other diseases. These kinds of unhealthy fats harm the brain by causing inflammation, encouraging free radical damage and inhibiting production of omega-3 fatty acids.

Regular consumption of trans fats can boost the depression rate by as much as 50% as well. These fats have already been banned in lots of countries and the US will likely do the same. Try and clear your kitchen cabinets of any items that contain trans fats.

Processed vegetable oils like soy and canola oil contain up to 4.2% trans fats and even labels that read “0g trans fats” can be terribly misleading.

#4 Avoid sweet poison to improve your memory

White sugar is an enemy to your brain and memory which easily causes learning disorders, depression and greater mental decline in the brain. However, the average American consumes so much sugar that white sugar has also been termed sweet poison by studies.

High blood sugar levels lead to decreased activity in the hippocampus, the area in the brain which is most relevant to memory.

Sugar is also reported as a cause of Alzheimer’s or diabetes of the brain. However, this doesn’t mean that you turn a blind eye on everything else listed in the ingredients table on food items; high fructose corn syrup (HFCS) is a known alternative to white sugar that is just as hazardous. Cane sugar, raw sugar, honey, agave nectar, and fruit juice concentrate are some other alternate names for sugar.

#5 Stay away from Monosodium Glutamate (MSG)

MSG is a popular flavor additive added to processed foods. It breaks down in the body into formaldehyde and glutamate, a known excitotoxin that can over-stimulate brain cells to death.

People who are sensitive to MSG can also likely suffer from brain fog, mood swings, migraines, upset stomach, diarrhea, heart irregularities, and asthma.

If you ever find yourself in a supermarket or restaurant, stay away from canned soups, snack foods, ramen noodles, and veggie burgers which are soy products. Keep a bottle of the amino acid Taurine with you if your body reacts horribly to MSG.

#6 Water helps more than you think

Is there any better tonic than water? Your brain is 73% water and it takes only 2% dehydration to depreciate your memory, attention, and other cognitive skills.

Always keep a bottle of water with you wherever you go, especially if you are heading to the gym or for a physical workout. You can also download an app like Waterlogged or Daily Water to remind you to drink if you tend to forget to stay hydrated.

#7 Strategize your caffeine intake

This mind-altering drug is used by countless people to boost memory, focus and efficiency. However, it is addictive chemical and overdoses can lead to insomnia, agitation and anxiety.

Coffee and various teas contain antioxidants and flavonoids that protect your brain and increase mental vitality. Make sure you do not get caffeine from soda/pop or energy drinks which contain an unhealthy amount of sugar.

#8 Moderate your alcohol

Red wine might be the healthiest form of alcohol but not a lot of people know that it also contains Resveratrol, an antioxidant that is sold as an amazing memory supplement.

Drinking less protects your memory and decreases your risk of dementia or Alzheimer’s.

#9 Omega-3 supplements to the rescue

DHA (docosahexaenoic acid) is an omega-3 essential fatty acid that helps in the formation of the cerebral cortex which is the part of the brain responsible for memory, language, creativity, emotion and your attention span.

Research has proved that taking essential fatty acid supplements, especially those with DHA, supports brain health and cognitive skills.

Fish oil is a common source of DHA which boosts memory in young adults by 23%. Studies also show that over 70% people are deficient in DHA. Make sure you take the supplement responsibly!

#10 Boosting memory with a Multivitamin Supplement

Vitamins C, D, E, K and B complex in the diet all lead to memory enhancement. Minerals like magnesium, iron, iodine, and zinc help too. Simply taking a multivitamin supplement alone can boost your brain function easily.

Make sure the supplements you are using are of the highest quality and are genuine.

#11 Look for a Memory Supplement

When choosing a memory supplement, look for one that contains these renowned memory boosters:

  • acetyl-l-carnitine (ALC or ALCAR) (47)
  • alpha GPC (alpha-glycerophosphocholine) (48)
  • bacopa (Bacopa monnieri) (49)
  • citicoline (50)
  • curcumin (51, 52)
  • ginkgo (Ginkgo biloba) (53)
  • American ginseng (Panax quinquefolius) (54)
  • huperzine A (55)
  • magnesium threonate (56)
  • phosphatidylserine (57)
  • Arctic root (Rhodiola rosea) (58)
  • velvet bean (Mucuna pruriens) (59)
  • vinpocetine (60)

#12 Essential oils offer instant boost to improve your memory

These natural compounds extracted from plants can give you an instant memory boost. According to modern research, even simply sniffing rosemary essential oil can vastly improve memory, processing speed and alertness. Peppermint is another essential oil that can make you more attentive.

#13 Don’t use the GPS

If you travel on familiar or routine routes, your brain is less active because it recognizes the paths. However, on unfamiliar roads, your cortex and hippocampus is activated.

The use of GPS technology makes the brain lazy and reduces cognitive function and skills.

To counter this mental decline, put away your GPS and exercise navigation skills. Using your memory instead of relying on maps helps increase your memory capacity.

#14 Knowing a new language

Knowledge of a second language can greatly improve mental skills. Speaking a second language is one of the most effective ways to keep your mind sharp and people who know more than one language usually have a better memory.

As an exercise, you can Google “learn 100 core words” to learn 100 core words in numerous languages online. Learning even 3 words a day will help.

#15 Train the brain

The majority of brain training programs boast games targeted towards improving memory. If you already enjoy playing games online, trying a brain training program can also reap lots of mental benefits.

#16 Neurobics might help improve your memory

Neurobic activity is an exercise that is new, fun, and challenging and should engage as many senses as possible.

Try doing tasks with your non-dominant hand, wearing your watch upside down, folding laundry with your eyes closed, and even eating with chopsticks.

#17 Introduce yourself to music

Music engages both sides of the brain simultaneously and positively impacts memory, focus, attention, language skills, and physical coordination. Playing an instrument is better for mental development than passive listening.

#18 Practice meditation

Meditation is essentially pushups for the brain. This brain exercise has proven cognitive and mental health benefits including memory improvement, stress reduction, mood enhancement, increased focus and attention, better performance at work, and growth of the hippocampus.

Even meditating for simply 2 minutes regularly can be beneficial.

#19 Get a hobby

While chess does make your brain more alert and active, craft hobbies like sewing and woodworking are great brain exercises as well. These hobbies reduce the risk of brain fog, fast mental decline and depression.

If you don’t know how or what hobby to pick, just think about what you liked doing when you were a child and you should eventually come up with a list in your head (even simply thinking of this list might benefit your brain!)

#20 Art is more than just aesthetically pleasing

Drawing or painting something does wonders for your memory. It can even improve memory in Alzheimer’s patients up to 70%.

Even if you aren’t a great artist, you can try doodling, sketching something. Let your imagination free and embrace your inner artist!

#21 Learning is a never ending journey

When you stop learning, some parts of your brain start to atrophy while unused neural connections begin to disappear.

Try to recall something you’ve always wanted to learn and Google it. You are bound to chance on an article, blog or video that is fairly informative and captures your interest. To improve your memory always be seeking to learn new things, keep the brain muscle strong.

#22 Go on a stroll

There is a strong positive correlation between walking and thinking, as confirmed by science. While walking definitely rids your mind of unnecessary thoughts, it also helps build a sharper brain and focus.

Try going on 5-10 minute walks at least every day!

#23 Practice mind and body exercises

Exercises like yoga, tai chi, and qi gong offer a lot of advantages to your brain. All of these give your brain a real workout, improve memory and thinking.

If you have a foggy brain ever again, try doing a few minutes of yoga, tai chi or qi gong. More information about these is available at Yoga.com.

#24 Exercise outdoors

Outdoor exercises increase vitality, enthusiasm, pleasure, and self-esteem while lowering tension, depression, and fatigue. Walking in natural surroundings is much better for your memory and mood than walking in an urban area. Memory and attention span is reported to increase by 20% after an hour of interaction with nature. Gardening also helps you get vitamin N.

If you can’t get outside, gazing out a window or even looking at pictures of nature can help increase cognitive functions.

#25 8 hours of untroubled sleep

Sleep is essential for your brain to work properly during the day when you are more physically active. Not only does sleep boost your mental well-being but also helps your brain become sharper if you get a sufficient amount of quality sleep every day. If you are working out or are engaging in physical sports, the time to recover is even higher. If recovering, you need to sleep more to improve your cognition function and thus improve your memory.

At night, the brain collects memories, washes out toxic debris, and undergoes self-repair so insomnia or lack of quality sleep will impair your memory, creativity, judgment, and attention.

Improve your food choice, mitigate stress levels, and moderate your caffeine consumption for better sleep.

#26 Breathe properly

We usually breathe with our chest instead of our diaphragm. The latter maximizes your oxygen intake and mental function with diaphragmatic/belly breathing. Here is how to do this:

  • Sit comfortably or lie down.
  • Place one hand on your chest and one on your stomach.
  • Slowly exhale through your mouth.
  • Then slowly inhale through your nose, concentrating on keeping your chest still while also expanding your stomach.

#27 Improve your social interaction

Even ten minute talks with your friends can result in impressive memory improvement. Texting and Skyping does not offer the same cognitive rewards as face to face communication so opt for the latter whenever you get the chance.

#28 Stay away from Prescription and OTC Medications that cause memory loss

Anticholinergic drugs cause memory loss by blocking acetylcholine, the neurotransmitter of memory and learning. Additionally, OTC antihistamines, pain relievers, sleep aids also increase the risk for dementia.

#29 Stop smoking before it’s too late

Cigarettes are widely renowned for causing cancer. What a lot of people don’t know is that cigarettes create million of free radicals that kill brain cells.

If you find it hard to quit smoking, you might be low in the neurotransmitter dopamine.

#30 Start losing weight

Overweight or obese people have significantly less brain tissue and will more likely suffer from brain shrinkage and brain function loss.

Luckily, the best diets for weight loss are also the same for brain health.

#31 Start using abbreviations or acronyms

An acronym is basically a type of abbreviation that forms a word from the initial letters of other words. Sometimes they are an abbreviation that’s spoken as a word such as AARP (American Association of Retired Persons) or NATO (North Atlantic Treaty Organization). If you grew up in the US, you may have learned the acronym SHOME (“Show Me”) to remember the names of the Great Lakes.

It is recommended to create an acronym when you need to remember a list. For example, if you need to remember to buy milk, apples, carrots, and eggs at the grocery store, just remember “MACE.”

#32 Try using acrostics

An acrostic is a simple sequence of letters that helps you remember a series of facts in a specific order.

A popular acrostic is: “Mary’s Violet Eyes Made John Stay Up Nights Pining” for remembering the series of planets in the solar system.

Try using acrostics when you need to remember something in a particular order. If there isn’t a well-known acrostic for what you want to remember, you can always make up one of your own.

#33 Chunk information

Chunking is the process where you can break complex information into smaller, more memorable pieces. This is one of the chief reasons phone numbers, social security numbers, and zip codes are broken down into small groups of numbers.

If you need to pick up 10 items from the grocery store, it’s easier to remember that you need 4 items from frozen foods, 3 from produce, and 3 from the baking aisle than a list of simply 10 unrelated items to improve your memory.

#34 Power of visualization

To illustrate this method, let’s take a rather simple example of using your own home as the location to remember a grocery list.

In your mind’s “eye”, place the items you want to remember throughout your house, such as apples on the coffee table, carrots on the bed, and lettuce on your desk. Then, when you want to recall the items as you shop, visualize walking through your house. This is how you will start “seeing” the items on your shopping list.

Practice using this “mind palace technique” when you have to pick up a few items at the grocery store.

#35 Using reminders and alarms

Checklists are used widely by surgeons, pilots, and emergency workers. Taking notes helps too. Manually writing down stuff increases the likelihood that you’ll remember what you’ve written. Red ink also works better than blue or black ink. Mind mapping is a way to take notes that can help you learn and remember better as well. This technique is sometimes described as a tree with the main ideas represented as branches and topics of lesser importance represented as twigs.

Make a checklist for any tasks or chores that need to be completed regularly. Keep a notepad, sticky notes or paper with you to write stuff on for you to remember. TrackMyStack is a great way to organize your health, and many people use it as a health journal, sign up for the pro here to see how your life looks — graphed.

 

#36 Pay attention to things

This technique is simple. Why should you pay attention and how does this improve memory? If you don’t pay enough attention to something, the problem is that you didn’t process the moment properly in the first place. This is why it is silly to expect your brain to remember the details.

Clutter affects your brain’s ability to concentrate and process information while multitasking disrupts short-term memory.

Final Words on Improving Your Memory

A lot of people believe improving memory is not possible and that memory is simply a one-way street. However, this article has explained numerous ways you can improve your memory. To conclude, we can now establish that a healthy lifestyle is essential to good mental health and well-being and that memory is a skill that should always be improved via learning more.

If you follow some of the techniques in this guide, you’ll begin thinking faster and smarter in no time! To see a full list of memory enhancing supplements click here.

The Best Brain Supplements That Make You Smarter

Why bother getting brain supplements?

There are too many individual nutrients to pick from; vitamins, herbs, amino acids, and minerals. Finding a single best brain booster is a tough ask.

Ultimately, the decision hinges on you. What is your aim while finding the right supplement for yourself?

Are you trying to prevent age related mental depreciation or trying to overcome depression and anxiety?

This article aims to list some of the top brain supplements and supplements for brain health that will help enhance your cognitive skills while tackling the issues that you wish to overcome.

#1 Citicoline

Citicoline is a natural compound found in each of your body cells. It helps build healthy brain cell membranes and improves blood flow to the brain while also boosting brain plasticity which is the brain’s ability to change throughout your life.

Citicoline supplements can dramatically improve memory, concentration, focus, and attention, and doctors prescribe citicoline for severe neurological disorders such as age-related memory loss, stroke, brain injury, dementia, Parkinson’s disease, and Alzheimer’s.

A normal dose of Citicoline consists of 250 to 1,000 mg doses taken twice a day and a daily dose of 1,000 to 2,000 mg is recommended to support thinking skills. Cognizin is a highly available form of Citicoline that’s been proved to be a successful cognitive enhancer.

Side effects include insomnia, headache, diarrhea, low or high blood pressure, nausea, blurred vision, and chest pains and it is advised not to mix Citicoline with levodopa since it can amplify this drug’s effectiveness which may require a change in its dosage.

#2 Curcumin

Curcumin is the main bioactive compound in the Indian spice turmeric and is the reason for turmeric’s brilliant gold color and health benefits.

Curcumin increases levels of dopamine and serotonin which is the happiness brain chemical. It boosts blow flow to the brain as well as physical exercise and was found to improve both memory and attention in healthy seniors within an hour after taking a single dose.

The University of Maryland has recommended these amounts for Curcumin dosage:

  • Cut root: 1.5-3 grams per day
  • Dried, powdered root: 1-3 grams per day (approximately 1/4 to 1/2 teaspoon)
  • Fluid extract (1:1): 30-90 drops per day
  • Tincture (1:2): 15-30 drops, 4 times per day

Curcumin dosage for a standard powder supplement is 400 to 600 mg three times every day.

Although turmeric consumed as a spice in food is ultra safe, some turmeric supplements can cause nausea and diarrhea when over-consumed.

#3 Acetyl-l-Carnitine

Acetyl-l-carnitine (ALCAR) is an amino acid which increases mental and physical energy while protecting your brain from free radical damage. Additionally, it increases the neurotransmitters serotonin and norepinephrine, which help to counter depression.

Research also concluded that acetyl-l-carnitine neutralizes tau proteins which produce the brain tangles believed to cause Alzheimer’s.

The dose ranges from 630 to 2,500 mg every day and up to 4,000 mg for treating Alzheimer’s patients. Also, make sure you don’t confuse acetyl-l-carnitine with the cheap l-carnitine.

ALCAR crosses the blood-brain barrier faster which l-carnitine simply cannot do.

Acetyl-l-carnitine is widely considered safe with minimalside effects, mainly digestive upset, restlessness, or body odor. There’s also been somereports that acetyl-l-carnitine interferes with your thyroid hormone, so people with low thyroid are better off avoiding this.

#4 Bacopa

Bacopa is a conventional Ayurvedic herbal solution used as a nerve and brain tonic for improving memory, learning, and concentration. It’s been used even thousands of years ago which shows just how effective it is. It was originally used by scholars to help them memorize lengthy tales and scripts.

Bacopa increases cerebral blood flow, and so delivers more oxygen, nutrients, and glucose to the brain. This ancient herbal remedy was also tested against the popular smart drug Modafinil and Bacopa was the one declared far better overall.

Bacopa is essentially adaptogenic which means that it has the ability to placate stressed minds and increase energy without being sedation. Adaptogens behave like a thermostat that keep you in an emotional comfort zone by balancing the neurotransmitters while reducing levels of the stress hormone Cortisol.

All of this makes Bacopa an excellent choice for one of the best brain supplements if you are looking for a cognitive enhancer that simultaneously tackles stress, anxiety, or depression.

A typical dose is 50 to 100 mg three times per day, one with each meal. KeenMind is one of the brands being used as a cognitive enhancer.

Bacopa is considered so safe that even children are allowed to take it. With minimal side effects like a dry mouth and minor indigestion, Bacopa is one of the best picks. It was also originally cooked with clarified butter. However, Bacopa should not be combined with antihistamines, antidepressants, glaucoma medications or thyroid hormones.

#5 American Ginseng

Although Ginseng is a classical Asian herb, American ginseng is now considered the best globally. Even the Chinese prefer genuine American ginseng for its amazing quality and brain boosting functions.

American ginseng is typically cultivated in Wisconsin and Canada, where the growing conditions are ideal for ginseng’s active ingredients called ginsenosides. Cereboost is an extract derived from American ginseng and research has proved it to be a great cognitive enhancer.

The herb works quickly to improve memory, mental clarity, and sharpness within just a few hours after a single dose. Like Bacopa, American ginseng acts as an adaptogen, encouraging physical and mental energy while mitigating the effects of stress. It also reduces postprandial hypoglycemia which is known to trigger anxiety.

A typical daily dose of American ginseng is 100 to 200 mg although no standards have been set for it. Brain supplements that contain Cereboost usually contain 200 mg. American ginseng supplements are available in different forms; capsules, tablets, powders, and liquid extracts.

American ginseng can cause some side effects including diarrhea, itching, insomnia, headache, and nervousness and women are not advised to take American ginseng if they are pregnant, breastfeeding or have a hormone-sensitive cancer.

#6 Alpha GPC

Alpha GPC (alpha-glycerophosphocholine) is essentially synthetic Choline which is a vital nutrient for brain development, healthy brain cells, and neurotransmitter formation. The Alpha GPC form of Choline efficiently moves Choline into the brain where it helps in the formation of brain cell membranes and stimulates the growth of brain cells.

Alpha GPC increases levels of the neurotransmitter associated with relaxation and constantly improves memory and attention span in people of all ages. The product is sold as a memory supplement everywhere and is also used to help the brain recover after an injury or stroke.

A typical dose of Alpha GPC is 300 to 600 mg.

Alpha GPC is pretty safe if you discount possible side effects like headache, insomnia, dizziness, and confusion. Alpha GPC supplements are obtained from either soy or eggs so this is some useful bit of info for those who have food allergies.

#7 Lion’s Mane

Lion’s Mane is a mushroom native to parts of Asia, North America, and Europe and is edible. It’s been used medicinally and as a culinary delicacy for more than a few thousand years.

However, it is now sold as a brain supplement and is known to cause “nerves of steel” and the “memory of a lion.” Lion’s Mane It is a popular nootropic that excels at improving cognitive function and curing neurological disorders.

It is found to contain the compounds, hericenones and erinacines, which stimulate the formation of nerve growth factor (NGF). This factor iis a protein that is crucial to the growth and maintenance of certain types of neurons.

Not only can Lion’s mane help tackle anxiety and depression but also Alzheimer’s, and Parkinson’s.

A typical dose of lion’s mane extract is 1,000 mg taken three times a day. Lion’s mane is available in capsules, powder, liquid tincture, or tea.

This supplement is super safe and is routinely consumed as a food in Asia and is becoming increasingly available in gourmets. The only side effect is itchy skin.

#8 Magnesium Threonate

Magnesium is a crucial dietary mineral needed for over 600 metabolic functions. Magnesium deficiency is the second most common nutritional deficiency in developed countries which is known to cause brain fog, lack of focus, inability to handle stress, insomnia, caffeine addiction, and exhaustion.

Magnesium supplementation is beneficial for lots of mental health conditions including depression, anxiety, ADHD, bipolar disorder, and schizophrenia. Magnesium l-threonate crosses the blood-brain barrier thanks to its ability to permeate brain cell membranes and improving memory, attention, depression, and anxiety.

Magtein, a renowned brand of magnesium l-threonate has been proved to be a very effective cognitive enhancer.

Recommended dosage for magnesium is 420 mg for men and 320 mg for women but these can possibly vary depending on how old you are. Magtein producers suggest 1,000 mg taken twice a day for the best cognitive benefits.

As a side effect, magnesium can cause indigestion and loose stoolsfrom over dose or from cheap magensium forms like oxide or sulfate. The only reported side effects of magnesium threonate, however, are headaches and drowsiness the first week.

#9 Tryptophan

Tryptophan is an amino acid that creates serotonin which is a compound that plays a large role in mood, sleep, learning, and appetite control.

Low serotonin level can a major cause of depression. Most popular antidepressant medications like Prozac and Zoloft make more serotonin available in the brain. By increasing serotonin levels, tryptophan can enhance the quality of life for those with a wide variety of brain-related and mental health issues. Low tryptophan can cause both long-term and short-term memory loss and impair some cognitive functions.

As little as 250 mg of tryptophan increases the quality of sleep while up to 12 grams per day has been suggested to counter depression. Supplement manufacturers suggest a daily dose of 1,000 to 1,500 mg.

The most common side effects from consumption are digestive upset and loss of appetite and Tryptophan should never be taken with SSRI antidepressants.

#10 Vinpocetine

Vinpocetine is a somewhat new brain booster that combines characteristics of a brain supplement and smart drug.

Vincamine is a flowering vine has been used to treat headaches, memory loss, and vertigo since ages. Vinpocetine supplements are taken to improve memory, overcome brain fog, increase mental clarity, and protect the brain against aging. It rapidly enters the brain to increase blood flow, reduces brain inflammation, protects against free radical damage, and balances neurotransmitter levels.

Vinpocetine prevents short-term memory loss that often results from benzodiazepine anti-anxiety drugs. It also improves the brain’s ability to use glucose after a stroke.

Most studies suggested a dose of 10 mg, three times every day. It is advised that you avoid taking Vinpocetine on an empty stomach  for better absorption.

Vinpocetine is generally safe with only a few side effects, including digestive upset, insomnia, headache, dizziness, nervousness, skin rash, and flushing.

#11 Huperzine A

The Chinese club moss is a traditional Chinese treatment for improving memory and reducing inflammation. The main compound found in the moss is called Huperzine A.

Huperzine A boosts acetylcholine levels, and inhibits an enzyme (acetylcholinesterase) that deactivates acetylcholine. Huperzine A might also delay the symptoms of Alzheimer’s in the early stages.

In China, Huperzine A is so powerful that it’s been given the status of an approved drug for treating vascular dementia and Alzheimer’s.

The general dosage is 50 to 200 mcg twice daily.

Although Huperzine A is a natural compound, it has side effects like insomnia, anxiety, nausea, diarrhea, blurred vision, slurred speech, restlessness, anorexia, muscle twitching, cramps, incontinence, high blood pressure, and slowed heart rate.

#12 Ginkgo Biloba

Ginkgo is one of the most mainstream natural remedies in the world. It essentially increases circulation to the brain, offers mental balance, and protects the brain from free radical damage.

Ginkgo has been proven beneficial for curing stress and anxiety by lowering levels of the stress hormone Cortisol and easily cures short-term memory loss in seniors.

Ginkgo also reduces ADHD symptoms in children and teens and can increase the turnover of both serotonin and dopamine, which are neurotransmitters associated with depression.

A typical ginkgo dose is 40 to 120 mg three times a day.

Ginkgo side effects include digestive upset, diarrhea, dizziness, headache, and restlessness and this brain supplement should not be taken with selective serotonin inhibitor antidepressants such as Prozac or Zoloft.

#13 DHA

DHA (docosahexaenoic acid) is an omega-3 essential fatty acid that is the most important one for your brain. Omega-3 fats are harder to get from diet since not a lot of people feast daily on wild, cold water oily fish like salmon, herring, mackerel, and sardines.

DHA plays an important role in brain cell communication.Low DHA levels have been linked to depression, ADHD, serious psychiatric disorders, and a measurable decrease in brain volume.

DHA is commonly sold as a major component in fish oil or krill oil supplements.

If you are taking DHA alone, you can take up to 1,000 mg per day.

DHA is pretty safe; it may increase blood sugar in diabetics and lower blood pressure in those with hypertension which changes your need for medication.

#14 Phosphatidylserine

Phosphatidylserine (PS) is a phospholipid found in high concentration in the brain. It is a top brain supplement for boosting memory, cognition, concentration, and learning.

PS is a major component of human brain cell membranes. It supports the membranes to keep toxins and pathogens from entering your brain. It also neutralizes Cortisol to counter stress. The supplement is safe and beneficial for people of all ages.

It can significantly improve attention deficit hyperactivity disorder (ADHD) symptoms in children and is a common memory supplement used by students to do better on their exams.

The general recommended dosage is 100 mg taken three times a day.

The most common side effects are digestive upset and insomnia owing to irresponsible usage.It is not advised to take phosphatidylserine with drugs prescribed for Alzheimer’s such as Aricept, Exelon, and Razadyne

 

#15 L-Theanine

L-theanine is an amino acid found in black and green teas is unique in the sense that it changes your brain wave patterns. It puts you in “relaxed attentiveness”, thereby sharpening focus, reducing stress, and leaving a sense of overall well-being.

L-theanine raises levels of important neurotransmitters like serotonin, dopamine, and GABA to promote recall, learning, motivation, and positive mood. It can even improve your quality of sleep.

Some college students use the caffeine-theanine combination as substitute for smart drugs. L-theanine even improves memory and cognition in seniors and is neuroprotective against stroke, Parkinson’s and Alzheimer’s.

The general recommended dosage for l-theanine is 200 to 400 mg once or twice daily. Suntheanine is a popular brand for this supplement.

L-theanine supplements are very safe, having only minor side effects like headache, dizziness, and gastrointestinal distress.

BONUS:

All vital vitamins and minerals play an important role in brain function. While some act as natural antidepressants or combat the effects of stress, others are needed for proper neurotransmitter formation.

The Harvard School of Public Health also advises all adults to take a multivitamin supplement to fill any nutritional gaps that can’t be promised by the daily diet. Though opt for the more expensive one rather than a junky Cetrum version or if its just brain health you seek to improve consider MaxSynapse or Lumonol.

Brain Supplements: Final Verdict

There are countless health benefits to be derived from consuming brain supplements, for example, to improve mood, memory, and concentration as well as to protect the brain against aging.

We have listed some of the best brain supplements proven by research, experience and demand. We recommend that people look into each of the health supplements we have explained and choose the one that suits their needs best.

Understanding Brain Fog – Symptoms and Solutions

So what is brain fog and how do you know you’re experiencing brain fog? The most common brain fog symptoms are forgetfulness, inability to focus, frequent confusion and lack of mental clarity. Regardless of how daunting it might sound, there are easy ways to beat it.

While brain fog isn’t an acclaimed term by science, it has become a widely known term to indicate a cloudy head or foggy mind.

While experiencing it is common, it shouldn’t really form part of your daily routine. When you feel like you just can’t think, your brain is essentially sending a signal that there is a problem.

Brain fog generally fits into one of two categories; lifestyle related or medical brain condition.

 

Brain Fog Cause #1: The Wrong Food Items

One of the brain fog causes is eating the wrong food in your house.

Sugar and items high in fructose boost your blood sugar level pretty high before making it fall significantly. The brain uses glucose as a chief source of fuel so this rise and fall unsettles the brain.

While low glucose results in mood swings, agitation, exhaustion, confusion and poor judgment in addition to brain fog, high glucose levels lead to resistance of insulin, and diabetes which both point toward Alzheimer’s.

According to some authors, the brain starts to “digest itself” for the raw materials it needs to create essential brain chemicals. This happens when you stop eating dietary fat. It is recommended that you eat fat from sources like nuts, olive oil, eggs and avocados. Vegetable oils aren’t included in this list.

Besides sugar, eating food that you are allergic to can also put you in a tough mental situation. While wheat, corn and soy may be pleasant to eat, these are also some of the most common food items that people are allergic to. Eggs, shellfish, peanuts and tree nuts are also some other items people might be allergic to.

Wheat is also a huge culprit in contributing to brain fog. Gluten is a protein in wheat that makes dough rather stretchy, and is considered the worst culprit for brain fog, but there are over 1,000 other proteins in wheat that can trigger negative reactions too. Wheat has also been found to worsen brain disorders like schizophrenia, autism, and ADHD. However, if you stop consuming wheat altogether, you might suffer from some withdrawal symptoms.

Food additives like salt, sugar, fat are almost always added to restaurant dishes. Two of the worst kinds of additives for your brain are MSG and artificial sweeteners. Look for words like “hydrolyzed protein” to see if it contains MSG.

Drinking enough water sounds pretty easy to do but people often find it hard to actually do that on a regular basis. Studies have proved that even mild dehydration can adversely affect your attention, memory and other cognitive skills.

If you are a coffee or tea lover, you should know that caffeine found in those drinks is addictive and not having enough of it can result in withdrawal symptoms including brain fog, headache, fatigue, and even flu-like symptoms like nausea and vomiting.

If you’ve suddenly found yourself biting your nails or reading through this article super nervously, feel free to take a breath and relax. You can easily avoid most of the brain fog causes listed above by minimizing processed food and eating real food instead.

Just remember that not having dinner or having twice as much dinner as the next person on the table both can lead to a fuzzy brain so make sure you have a balanced diet!

Brain Fog Cause #2: Deficiencies in Nutrition

While you might have read that malnutrition is only a problem in parts of Africa and Asia, nutritional deficiencies exist everywhere and often disguise themselves as brain fog. Even if you are eating healthy, make sure you take the right supplements so that you have nothing to worry about.

Deficiency in Vitamin B12

You may or may not have a vitamin B12 deficiency if you find yourself often being confused. Two particularly high risk groups for this deficiency are adults who often have poor absorption, and vegetarians, since B12 is found only in animal products.

Antacids like Nexium, Pepcid, and Zantac are directly linked to vitamin B12 deficiency as stomach acid is needed to break down and absorb vitamin B12.

Deficiency in Vitamin D

Vitamin D can raise your spirits, counter brain fog and depression, improve memory, and boost your problem solving abilities. For areas in America and Europe which rarely get exposure to sun, vitamin D supplements can do the job for you brilliantly.

The further away from the equator you are the more you may need to consume Vitamin D generally.

Essential Fatty Acids in Omega-3

These fatty acids are found in huge numbers in the brain and are essential to your memory and overall brain health and function. If you don’t get much salmon or sardines, you should consider using an omega-3 supplement which will provide you all the fatty acids your brain needs, particularly those which are high in DHA (docosahexaenoic acid).

The Harvard School of Public Health has also recommended that all adults take a multivitamin supplement as insurance to fill any nutritional gaps. A lot of studies have found that taking a multivitamin alone can improve overall brain function and we support these recommendations. If your brain fails to receive the nutrition it needs, supplements come in super handy.

Here are some supplements that can counter and get rid of brain fog:

Arctic Root

This is a high quality herb used in traditional Chinese medicine that increases your resilience to stress. If you feel like you are low on energy, anxious or depressed, try the arctic root as a supplement for great results.

Citicoline

This is a supplement that increases blood flow to your brain, increases mental energy, and protects your brain from damage and aging.

Gotu Kola

This is a traditional herbal remedy that shields your brain from everyday neurotoxins like lead, fluoride, aluminum and MSG. Gotu Kola also protects the brain from free radical damage and reduces brain inflammation.

Magnesium

Magnesium threonate supplements are one of the best forms of countering brain fog. The research on this type of Magnesium is lacking and the web is full of anecdotal evidence on Threonate being the best for cognition, however, there are very few studies on this.

Vinpocetine

Vinpocetine enters the brain to increase blood flow at an amazing rate, decreases brain inflammation, and protects against radical damage.

Lumonol – A commercial brain enhancement supplement, that contains most of the ingredients above.

Brain Fog Cause #3: Insomnia and Lack of Sleep

While you are asleep, cerebral fluid washes your brain and cleans up the debris. At night, your brain gets the opportunity to memorize everything you have learned and lack of sleep can disrupt your memory, concentration, mental stress and cognitive skills.

There are reports that NALT helps ‘clear your brain’ and studies done to back this up, however more research is needed.

Brain Fog Cause #4: Lots of Stress

Stress is often associated with productivity and hard work however people tend to forget that stress makes your body more prone to diseases like dementia and Alzheimer’s. Prolonged stress leads to anxiety, depression, poor decision making, insomnia, and memory loss. Brain cells commit “suicide” under stress.

Meditating

Meditation is a great technique to counter and reduce stress levels in your body. If you meditate, you benefit from improved focus and concentration, greater creativity, stress reduction, and even better sleep (try this exercise, insomniacs!).

Physical and Mental Relaxation Techniques

While meditation is a popular way to get rid of stress, brainwave entrainment technology is an impressive shortcut to get similar benefits quickly and easily where you simply put on your headset and listen. Diaphragmatic breathing, progressive muscle relaxation, self-hypnosis, Emotional Freedom Technique (EFT), and autogenic training are also all good techniques for countering stress.

Brain Fog Cause #5: Lack of Physical Exercise

Physical exercise not only increases endorphins and pumps more glucose and oxygen to the brain but also burns off the stress hormone cortisol and stimulates new brain cell formation.

Walking might also be one of the easiest and best ways to tackle stress.

Brain Fog Cause #6: Germs and Toxins

Sure, outdoor pollution can cause cognitive problems but indoor air pollution is often ten times higher and dangerous to you. Toxins like formaldehyde and PCBs (polychlorinated biphenyls) outgas from your carpet, furniture, and mattress.

Molds, dust, pet dander, pollen, perfume, air fresheners, cigarette smoke, and household cleaners get trapped inside your home and induce brain fog, tiredness and memory loss.

Switch to natural cleaning products and personal care products, don’t smoke inside, unplug the air fresheners, and run a HEPA air filter in your bedroom to lighten your toxin load while you sleep!

Brain Fog Cause #7: Health Disorders and Conditions

If you ask a doctor what causes brain fog, you won’t be content with the answer you get. There is no clinical definition of brain fog but your doctor can test you for underlying health conditions that could be the source of your problem.

Chemo Brain

A common side effect of chemotherapy is one form of brain fog known as “chemo fog” or “chemo brain” which is caused by a combination of the disease itself, treatments, sleep problems, hormonal changes, depression, and stress.

Fibro Fog

Brain fog is one of the biggest complaints of people with fibromyalgia and chronic fatigue syndrome (CFS).

Lupus Fog

Lupus fog is what we call cognitive impairments that almost always appear with systemic lupus erythematosus (SLE).

Thyroid Disorders

Hypothyroid (low) and hyperthyroid (high) conditions can cause brain fog.

Other Brain Fog Causes

There are lots of diseases that list brain fog as a symptom:

  • ADHD
  • adrenal fatigue
  • anxiety
  • brain injuries
  • candida albicans
  • chronic pain
  • depression
  • diabetes
  • irritable bowel syndrome
  • heavy metal toxicity
  • hepatitis C
  • hormonal imbalances
  • hypoglycemia
  • Lyme disease
  • menopause
  • multiple sclerosis
  • neurodegenerative disorders
  • neurotransmitter imbalance
  • nutritional deficiency
  • rheumatoid arthritis (RA)
  • seasonal allergies
  • substance abuse
  • substance withdrawal

Brain Fog Cause #8: Over the Counter Medications

Brain fog is a widely known side effect of prescription and over-the-counter (OTC) medications, especially Statin cholesterol-lowering drugs and prescription sleeping pills which cause memory loss.

However, lots of over-the-counter (OTC) drugs also block acetylcholine including Benadryl (for allergies), Pepcid AC (for acid reflux), and Tylenol PM (for pain and insomnia).

Finding the Solution That Best Suits You

There is no standard method that works for every individual who seeks to get rid of brain fog. Here are some helpful pointers that you should bear in mind:

  • Study your diet to see if any specific foods or food additives that might be causing brain fog.
  • Include lots of healthy fats into your diet!
  • Get proper sleep regularly.
  • Exercise even if it means walking for fifteen minutes every day.
  • Make good use of multivitamin supplements to assist your brain’s nutritional needs.
  • Take an omega-3 supplement.
  • Visit a doctor if you are experiencing side effects from prescriptions.

Brain Fog: Conclusion

Sometimes, brain fog is caused by lifestyle factors like diet, stress, or lack of sleep and exercise while other times, it is caused by various health condition or medications/prescriptions.

The best thing you can do to take care of your body and yourself is to be proactive in having a healthy lifestyle. You can also learn more about nootropic supplements that can give you a kickstart on your journey to lessen brain fog.

Focus Formula – Does this Smart Pill Even Work?

Focus Formula Review

First Thoughts

If there is one product that is spot-on in its advertisement campaigns, it is Focus Formula. This product aims to power up your brain and improve your memory and recall, concentration, and mental focus. The addition of the DHA component, plus an omega-3 fatty acid for cell membrane has greatly impressed us.

A range of nootropics in the market seem to miss out on these ingredients even when extensive research on omega-3 has been proved to benefit the mind and its functionality. Focus Formula capitalizes on this research finding by offering consumers more health benefits than a lot of other rival products.

Who manufactures Focus Formula?

Focus Formula is produced by Windmill Health Products. While this name might not sound too familiar, this manufacturer has successfully placed its product on several online retail websites. It is also in pharmacies and convenience stores nationwide unlike other brands which are sold at a discount exclusively online such as Lumonol.

For more than 40 years, Windmill Health Products LLC has been at the forefront of producing innovative products to meet market changes. Windmill offers cutting edge and clinically based formulas. As an industry leader, it also brings top performing, national direct response brands to retail channels.

What ingredients does Focus Formula contain?

This supplement contains vitamins C, E, B6, B12, and folic acid.

This supplement is made up of soybean phosphatides complex (lecithin), DMAE, DHA complex, eleuthero root extract, ginkgo biloba leaf extract, alpha lipoic acid (ALA), gotu kola leaf extract, vinpocetine, huperzine A.

It also has brain food blend consisting of blueberry juice along with spinach leaves as a bonus. The pills come in a black packaging in 3 sets one for your car, one for work and one for home. The supplement cost is about $15 USD and is sold at Wal-Mart and GNC. Make sure you keep track of your intake using our free supplement tracker.

The cheap price can be attributed to some of the ingredients included in the formula, such as vitamin C which is readily available.

Does Focus Formula Work? or is it a SCAM?

The product claims to help with memory, concentration, recall, attention, alertness, mental clarity and blood flow. Trials of using Focus Formula have shown that the ingredients are in moderate amounts to optimize cognitive enhancement, and there aren’t side effects (if any).

After searching various websites to determine side effects or negative reactions to this supplement, we weren’t able to find any reports. However a headache could occur and it may keep you up at night because of the caffeine content, so try to take this earlier in the day.

The product works greater in the beginning and promises health benefits to all consumers. If you are looking for something more potent you can consider Phosphatidylserine as well, or other potent branded supplements like MaxSynape or Lumonol.

Focus Formula receives positive reviews overall and a lot of people have left comments saying that the product worked very well for them and delivered what it promised. The review follows:

I noticed a real difference in about a week. Its like I got an upgrade on my mental processing power. I am now 2 weeks later, I can process information and recall information much master. I recommend you try this and see if it is for you.

 

Conclusion – Our Verdict

Over 71% of the U.S. adult population uses vitamins or nutritional supplements to improve their health. VMS intake has increased in the last decade and continues to grow each year. As a result, consumer awareness, scientific studies, positive media, mass market distribution, and the aging U.S. population have substantially contributed to this growth. Windmill has provided quality nutritional supplements to support customers’ quest for optimal health and longevity for a low price.

Focus Formula works well to energize your brain and improve memory and recall, concentration, and mental focus. It boasts nutrients such as vitamin C and natural components such as omega-3 fatty acids for brain function maintenance and cognitive improvement.

It is one of the cheapest supplements that you can find in the market, going for as low as $14.95 per pack. This price makes it very affordable for people and helps consumers enjoy the nootropic benefits of supplementation rather easily. To buy it online you can click here.

Good Luck! Kathleen RN

Shocking Optimind Review – Does it ACTUALLY work?

Brain fog is not a medical term. This phrase sums up feelings of forgetfulness, confusion, and lack of mental clarity and focus. One feels like he can’t think which can be quite frightening. One may feel fuzzy-headed from time to time. But what are possible causes of such a phenomenon as brain fog? Continue to read our optimind review to see if this supplement is right for you.

You may feel foggy temporarily because of low blood sugar, lack of sleep, seasonal allergies, dehydration, food allergies, or electrolyte imbalance. Brain fog is a symptom of menopause in women. It can be caused by medications or chemotherapy.

Other causes of brain fog include substance abuse (drugs, alcohol, etc), serious medical condition (hormonal imbalance, mercury poisoning, depression, thyroid conditions, fibromyalgia, or Lyme disease). Very often brain fog symptoms are associated with aging, but in reality even elderly people can be mentally healthy if they take care of their health.

What Is OptiMind and How Can OptiMind Help?

Brain fog can be often caused because of improper nutrition. Dieters advise to eat only natural food, not processed food. Second reason for bad mental health is lack of sleep. About 63 million Americans experience sleeping difficulties. The matter is that human brain also needs sleep for proper functioning. Lack of sleep can worsen your memory; negatively influence your creativity, attention, and judgment. During sleep, cerebral fluid clears your brain from debris. The third cause of brain fog is stress.

An individual who is being stressed cannot be 100% productive and successful. Besides, stress puts you at risk for many diseases, especially such brain diseases as Alzheimer’s and dementia. Prolonged stress can be the result of depression, anxiety, poor decision making, memory loss, and insomnia. Fortunately, there is a wonderful brain-boosting supplement known as OptiMind. This product is said to help you be focused and concentrated longer. Taking this product you will wake up fresh and filled with energy every morning. Besides, the supplement starts working very quickly.

Ingredients of OptiMind – Does It Really Work? Is It a Scam?

OptiMind contains a lot of ingredients the major ones of which are described further. GABA is an amino acid neurotransmitter that relaxes your brain and decreases stress. It also aids to product insulin and to avoid hypertensive effects of caffeine. GABA helps to deliver balanced energy without such side effects as jitteriness.

Phosphatidylserine is a phospholipid used to create the membrane of brain cells. This substance is important for cognitive function and cooperation between brain cells. Supplements containing phosphatidylserine help to enhance memory, attention, and learning, as well as combat stress, support cognitive health and increase performance.

VITAMIN D-3 is vital for the health of bones as it takes part in absorption of such minerals as iron, calcium, zinc, and magnesium. These minerals are essential for focus, cognition, and overall health.

Vitamin D is responsible for immune function, cell growth, and long-lasting energy. Alpha lipoic acid, ALA, participates in transforming carbohydrates into energy. After just several weeks of taking ALA you are expected to significantly improve your memory! This substance protects brain cells from free radicals and toxic heavy metals.

Everyone knows that caffeine is a nootropic that can be naturally found in tea and coffee. Caffeine is a natural stimulant that helps to restore alertness and decrease drowsiness. OptiMind contains the same amount of caffeine as one cup of coffee, so you will not suffer from jitteriness.

Huperzine A is another nootropic which is extracted from Huperzia serrate, Chinese club moss. This ingredient drastically improves learning performance and memory retention, as well as protects brain cells from toxins and oxidative stress. Huperzine A also increases acetylcholine levels and helps brain to adapt to new surrounding and behaviors.

Tyrosine is an amino acid that is naturally secreted by the human body. It is responsible for building vital neurotransmitters, proteins, and hormones. This ingredient raises your motivation and alertness, at the same time fights stress and fatigue by increasing resiliency to stress. Thus, you will be in a good mood and will easily avoid burnouts.

Tyrosine also has an ability to decrease a hypertensive effect of caffeine. Taurine is another amino acid that has antioxidant effect and protects your nervous cells from oxidative stress. It also protects your brain from toxic substances and improves the state of cognitive impairment. Taurine increases cognitive performance and removes depressive symptoms, anxiety and blood sugar problems.

Vitamin B-12 is important for blood formation, DNA/RNA synthesis, and central nervous system function. It is used in the process of breaking down carbohydrates into energy, for memory improving, energy increase, and mood rise. Higher doses of vitamin B-12 combat muscle weakness, fatigue, and improve vision! Sulbutiamine is a form of vitamin B-1 that is able to cross the blood-brain barrier.

It was created by Japanese scientists for the treatment of widespread B-1 deficiency. The latter causes bad mental performance and fatigue. Thus, Sulbutiamine increases energy levels, boosts memory, and enhances mood, as well as cognitive performance. It also protects brain cells from drug-induced amnesia, infection, and oxygen-glucose deprivation.

Vinpocetine is a nootropic naturally extracted from periwinkle. It is known to increase brain blood circulation due to which brain cells are filled with oxygen. It also decreases oxidative stress by destroying free radicals, as well as improves memory and enhances cognition. It is also beneficial for vision and hearing. Bacopa monnieri is an herb that has been used for many years for increasing learning rates, memory, and cognitive performance. This ingredient also possesses an antioxidant effect, anti-depressant and anti-anxiety properties.

Customer Reviews – Does It Have Any Side Effects?

There are no reports of any negative adverse effects associated with the usage of OptiMind. The formula is created in such a way as to bring only benefits to human health without drawbacks. Even though the supplement affects most users in a positive way, you can check the product only by trying it yourself. The FDA permits all of OptiMind ingredients for use. Most of users take OptiMind on a daily basis without experiencing any negative side effects. In fact, the product works wonders without crashing or jitteriness which can be experienced after drinking coffee or consumption of energy pills.

It is not advised to take OptiMind by women who are pregnant or nursing, as well as by persons under 18. Always check the ingredients to prevent any allergies or reactions of sensitivity. There are a few positive reviews left by the users of the supplement online.

Why Should You Choose It?

OptiMind is a natural and effective brain-boosting supplement. It is vegetarian, gluten-free, and preservative-free! You are expected to notice a difference only after a few weeks of using the product. Forget about mental or physical fatigue with this supplement.

Benefits

OptiMind was scientifically designed to improve your focus and memory, as well as fill you with energy. This product works without causing side effects in your body. While results may vary due to the reason that each person has a unique brain chemistry, most users report getting better focus and long-lasting energy. Most of OptiMind ingredients have antioxidant effects.

How to Use OptiMind?

The recommended dose of OptiMind is two capsules per serving. But it is better to start with one capsule to check whether it is good for you, and then take two pills for fuller effect. It is advised to experiment with taking the product at different times of the day in order to find the best variant for your mind. Most people experience a positive change in their mood and focus in 45 minutes after taking OptiMind, while others report changes in 30 minutes. You are expected to enjoy long-term benefits over the next 6 months.

Our Final Summary

OptiMind is a wonderful cognitive supplement that offers a lot of advantages. It is FDA approved and is manufactured with the usage of the best manufacturing processes. The company gives 100% money back guarantee on the first order (including shipping and handling) during the first 30 days after purchase, in case if you are not satisfied with the product.

OptiMind trial is fourteen days long starting with the date on which you place your order. You will be enrolled into subscription services on the 14th day unless you cancel it. You are expected to get a packet of ten pills. I can certainly recommend OptiMind to usage by all people who wish to improve their mental performance. Hopefully you were well informed with our optimind review, if you seek to buy it, continue reading below:

Where To Buy OptiMind?

OptiMind can be purchased on its official website here. If you manage to find this product somewhere else, be very careful as its quality may be under doubtful. The product isn’t available on Amazon, Walmart or GNC.

~ Kathleen

Does MaxSynapse Enhance Your Brain Potential?

A Review of Max Synapse

MaxSynapse is a fairly new nootropic supplement that promises to boost brain power by boosting your cognitive skills. The question, however, is whether this supplement works as advertised or not. Continue reading the full article to find out!

Introduction to the product, is it a SCAM?

The product is marketed as America’s top brain enhancer. It uses a blend of cognition-boosting ingredients, and apparently by taking one pill every day, you can unlock the maximum potential of your brain. This supplement is priced at around $70 for a one month supply of 30 capsules, making it a bit more highly priced nootropics available on the market but for a great reason.

How does it work? Is MaxSynapse Safe?

According to the original manufacturer:

“Nootropics improve the function of the neurotransmitter acetylcholine via cholinergic (ACh) receptors and stimulate NMDA glutamate receptors that are critical to the learning and memory processes.”

This statement pretty much describes what nootropics do, not the product Max Synapse itself. First, the definition explains that the product enhances your ability to focus and think clearly, for example, while also improving memory recall, mood, and reaction time. The brain booster also claims to give your brain the nutrients it needs to protect its long-term health.

In simpler words, Max Synapse promises to protect every part of your brain and boost every aspect of its cognitive functionality. Let’s take a proper look at the ingredients that supposedly give Max Synapse this power it promises consumers.

Max Synapse’s Ingredients

Max Synapse relies on the following ingredients:

  • Bacopa Monnieri: Has shown some evidence that it can improve learning and memory.
  • L-Glutamine: An amino acid inside your body. It’s often used to enhance blood flow to the brain, which gives your brain a greater supply of oxygen and nutrients.
  • Ginkgo: Improves blood flow to the brain and acts as an antioxidant. In some studies, ginkgo was also shown to boost memory and cognitive processing speed.
  • L-Carnitine: Another amino acid required by your body but is typically only found in red meat. It’s been linked to reduced symptoms of stress.
  • GABA: Cannot cross the blood-brain barrier and it doesn’t work when added to a supplement in the form of raw GABA. The manufacturer of Max Synapse claims that GABA improves mood.
  • Vitamins B6 and B12: These B vitamins are required by your cells for energy. They’re the same vitamins found in energy drinks.
  • Huperzine A: Has been shown to support enhanced learning and memory in some studies, but has not been definitively linked to any cognitive benefits in major studies that have taken place to date.

Most of the aforementioned ingredients are likely suspended in the “Additional Blended Herbs” part of the formula.

Some have been used in traditional Chinese medicine to treat various memory ailments and in the Indian Ayurvedic system with the supplement Bacopa which increase NERVE GROWTH FACTOR in the brain. Most of the ingredients have been used for hundreds if not thousands of years, thus they can be deemed safe to be consumed.

Max Synapse Price & Discounts

Despite the list of ingredients and scientific evidence, Max Synapse is priced to its relative value and includes free shipping, the prices below are US Dollars.

— 1 Bottle: $63.95
— 3 Bottles: $147
— 6 Bottles: $264

 

All packages of Max Synapse contain 30 capsules for one month supply. The product is sold for the cheapest directly through their website and not GNC or Walmart as you may hope. So click here to go directly to their site.

Production Process

Max Synapse is made by the company Max Synapse, LLC, also known as UltraMax Health. Do note that UltraMax Health doesn’t seem to manufacture any other supplements or sell any other products online. This means that they are solely responsible for improving and providing the best customer support for just one product.

 

Should you Buy Max Synapse?

The fact that MaxSynapse uses a blend of ingredients that has generally been well tested and known in the nootropic community as effective (along with TMS user reviews of individual supplements as being effective) we can say the ingredient list is Good.

The price may throw a few people off but quality ingredients cost a pretty penny, you may try junk supplements but will not notice anything and discard all brain supplements as junk. If you are going to try one brain supplement this would be one of them, besides they have a money back guarantee and fast shipping. You may buy it directly from their site here.

-Kathleen, RT