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5 Tips for Better Sleep

A barely functioning body consists of dragging-the-feet movement, heavy eyelids, grumbling speech, and a slow-to-respond mind. Early in the morning, this body is the result of sleep deprivation. Sleep is on equal footing to exercise and healthy eating. Specifically, the mind requires sleep to re-energize lost brainpower consumed during the day. A fresh mind is alert and responsive to daily tasks and conversations. However, work, family, illness, emergencies, and unexpected obstacles throw sleep time off balance, resulting in lost sleep and beginning stages of insomnia. Regardless, sleeping is essential for a productive mind. Prepare your mind for bed with these five sleeping tips.

Create a Sleep Atmosphere
What are the necessities for a good night’s sleep? A bedroom with a comfortable bed, dark environment, a cold temperature, and silence is the premier atmosphere to gain the most sleep. To recreate the atmosphere, turn off all lights in the bedroom. Fluff pillows and pull back the comforter. Use a fan to create a cold temperature (unless it’s fall/winter). Turn off the TV, computer, and music device. Turn down alarms, silence cell phones, and stop staring at the clock. If the neighborhood is noisy, use earplugs. If the room is bright, use dark window shades and sleep masks. Get pets and children a separate space; both are distracting to sleep.

Since the bedroom is for sleeping, draw the boundaries. Don’t go to the bedroom for television viewing, computer/internet surfing, and office working.

Sleep-Wake Cycle
The circadian rhythm, or the sleep-wake cycle, trains your mind to fall asleep and wake up at certain times. This creates an internal clock in your mind to fall asleep naturally and wake up naturally. Naturally waking up stops the dependence on sleep alarms and reduces tossing and turning mid-night. Simply decide the time you expect to sleep and follow that routine vigorously. Continue the sleeping pattern on weekends. In addition, do not sleep during the daytime. Surrendering to day napping and full-stomach drowsiness means less sleep at night. You’ll struggle to sleep, and once successful, return to sleep once awake.

Include pre-sleep routines into the sleep-wake cycle such as oral health, taking a bath, and taking sleeping pills. Avoid adding TV, computers, and cell phones as part of the ritual. This disrupts sleep faster than encourage it. Additionally, deep breathing, stretching, counting sheep, and visualizing a peaceful place will ease the mind away from brain activity to serenity. If you must exercise before bed, perform yoga. The pre-sleep routine’s purpose is for sleepers to customize a simple routine so the mind transitions from work to rest nightly.

Consequently, don’t turn the light on during the night. It signals to the body that it’s daytime, and it will become harder to fall back asleep.

Peace of Mind
Stress causes the mind to focus on the stressful problem and nothing else. Take the stress to bed and it’s unlikely the problem will melt away. You’ll struggle to attain sleep all night. Eliminate the problem by solving the problem immediately. If the problem is complex, break it up into manageable chunks. Organize manageable chunks by priority. Complete the most important first. Achieve as much as possible before bed. You’ll feel good knowing most of the work is complete.

A calm mind solves problems faster than a frustrated mind, so de-stress by taking a break from the stress. While shopping, chatting with friends, and massages are nice, none will ease your mind prior to bed. A solution is to allow worrisome thoughts to play out in your mind uninterrupted. As more worries occur, let those mentally play out. It won’t make the problem go away, but it will calm the mind. Upon waking, a renewed mind discovers a different problem-solving strategy not seen before.

Eat for Bed
The morning and afternoons require more food and beverages than evening. The daytime needs food for energy. A full stomach at night creates discomfort, disrupting sleep. Beverages at night disrupt sleep due to those unnecessary trips to the toilet. Specifically, do not consume caffeine beverages at night; avoid nicotine and alcohol for the same reasons.

Stop Exercising
Afternoon, morning, or night: when is the correct time to exercise? The answer is not nighttime. Exercising before bed does contain one benefit affecting sleep. The good night’s sleep is deeper, making sleepers well rested upon waking.

Physical activity, in general, energizes people to face challenges and uncertainties ahead. For morning exercisers, it’s a great energizer to begin the day. For afternoon exercisers, it’s a great boost to regain energy to finish the day strong. Consequently, exercising at night brings unnecessary energy when the mind should power down toward sleep. This unnecessary energy keeps the mind awake and alert when it should be resting.

As our lives become hectic, it seems like sleep is on the backburner. Sleep cannot remain on the sidelines; the results will catch up with you. The need for sleep isn’t leaving when life throws a curveball. Regain control of unforeseen circumstances and make time for you. Your mind will thank you.

 

AUTHOR BIO:

Brian Rees is a media relations representative for Lumonol. In his spare time, he enjoys writing, music, and maintaining a healthy, conscious lifestyle.

Tips and Techniques for Improve Your Concentration

Whether you are struggling to remember the last item on the shopping list or scratching your head for the answer to the multiple choice question on your exam that will help you pass, it can’t be denied that focus and concentration are crucial to our daily routines.

The good news is that there are skills you can learn and things you can do to allow your brain to focus better.

This guide aims to help improve concentration and mental focus by removing distractions, and simply using some simple yet clever concentration techniques.

Start fighting distractions

It was arguably easier for our ancestors to avoid distractions since they didn’t have all the technology we have around us now. They didn’t have advertisements and billboards or social networking websites. That’s right. All of these are distractions that you need to avoid to stay focused on the task you are trying to do.

Cutting Multitasking

Although you might think you are being more productive by attempting to do several things at once, you aren’t. Multitasking is more or less a myth where your brain simply paces back and forth between things, leading to further mental stress.

In addition to the above, a lack of mindfulness in the present has been found to promote brain aging by shortening protective end caps on your chromosomes called telomeres.

Clutter is detrimental

Brain MRIs prove that clutter adversely affects your ability to concentrate and process information. Having an organized environment can make you more focused and productive, however.

Find The Perfect Environment For Yourself

Some people need complete silence while others concentrate better in the buzz of their favorite coffee shop. Classical music, especially Mozart and Baroque music, is often cited as the top brain-boosting music.

If you concentrate best in total silence, consider getting a pair of noise cancelling headphones for enhanced concentration.

Nourish Your Brain

If you can’t concentrate, it’s possible that your brain isn’t getting the nutrition it needs. Start by eating plenty of fruits and vegetables which are high in vitamins, antioxidants, and phytonutrients your brain needs. Also, avoid white sugar and refined carbs which make your blood sugar level fluctuate sporadically.

Your brain also needs a steady supply of blood glucose since brain cells don’t store energy. Avoid MSG, aspartame and other artificial sweeteners. Use a wide variety of herbs and spices to make your meals delicious and brain-healthy. Rosemary and turmeric are particularly good for the brain.

Remember that your brain is mostly made up of fat, so eat plenty of healthy high-fat foods like nuts and avocados. Low-fat diets haven’t made us thin and they have been a disaster for our brains so don’t go for those! Sometimes, they can even contribute to Alzheimer’s.

Use coconut oil instead of canola and soy oil which contains medium chain triglycerides that bypass glucose metabolism, getting energy directly to the neurons. If you are a fan of chocolate, go get yourself some dark chocolate. Flavonoids, caffeine and theobromine work together to improve memory and concentration.

Consider buying MCT Oil (sold as Brain Octane Oil) which is a more refined version of coconut oil.

Fill Nutritional Deficiency Gaps

The three most common deficiencies that can wreak havoc with brain function are omega-3 fatty acids, vitamin B12, and vitamin D.

Docosahexaenoic acid (DHA) is an omega-3 essential fatty acid that is a major building block in the brain. A DHA deficiency has been linked to many brain problems and psychiatric disorders. Memory loss, depression, mood swings, dementia, Alzheimer’s disease, and attention deficit hyperactivity disorder (ADHD) have all been found to improve with DHA supplementation.

Vitamin B12 is the most common vitamin deficiency in the USA, particularly among seniors who often have poor absorption. People who eat little or no meat are particularly at risk, since animal foods are the only dependable sources of B12.

Vitamin D can lift your mood, improve memory, and increase problem-solving ability. However, most Americans and Europeans are deficient in it due to the climate.

Start Appreciating and Using Dopamine

Neurotransmitters like Dopamine provide your “get up and go.” If you have trouble concentrating, you may have a dopamine deficiency. Low energy, motivation, and libido are all signs of low dopamine. A protein-rich diet is an excellent source of the amino acids needed to create dopamine.

Besides all animal products, foods that promote dopamine formation include avocados, apples, bananas, beets, sea vegetables, green leafy vegetables, oatmeal, chocolate, green tea, and coffee.

Additionally, the top supplements to improve concentration by boosting dopamine levels are tyrosine (an amino acid), Phosphatidylserine (PS), and Ginkgo biloba.

Surprisingly, physical exercise also boosts dopamine production. Taking walks, or doing gentle, no-impact exercises like yoga, tai chi, or qi gong all provide powerful mind-body benefits.

 

Meditate regularly to improve concentration

Chronic stress can lead to depression, anxiety, poor decision making, sleeplessness, and impaired memory. When facing chronic stress, your brain undergoes biochemical and structural changes that cause your brain to prematurely age and literally to shrink.

As a result, the best technique to reduce stress and improve concentration is meditation. Movies, TV Shows and Asian culture have already shown us the benefits of meditation. Meditation can make you happier, smarter, and more resilient to life’s ups and downs.

According to studies, regular meditators experience improved concentration and focus, memory, greater creativity, stress reduction, and better sleep. It can also decrease your biological age by 12 years. Impressive, right?

 Killing boredom

It’s clearly not possible for us to stay engaged or excited about something forever. We all get bored from time to time and here are some tips on how to tackle this problem to increase mental focus.

Chewing Gum May Help with Memory

Chewing gum boosts accuracy rates and reaction times while increasing ability to concentrate and focus. It is also believed that gum increases the flow of oxygen to regions of the brain responsible for attention.

Improve Concentration with Eating Mints?

Just a whiff of peppermint improves concentration, memory, and attention span.

Start Doodling for Mental Focus

Doodling or randomly drawing has been shown to not only exercise your brain, but helps you concentrate, grasp new concepts, and retain information.

Understand your “Biorhythm”

Do tasks you aren’t too excited about when you are most alert. Scientists have found there is a best time to do everything and that includes concentrating. While everyone is different, most adults do their best thinking in the late morning as their working memory, alertness and concentration reach their peak.

Sleep Properly to be able to Focus the Next Day

If you didn’t get enough sleep last night or suffer with low-level chronic lack of sleep for whatever reasons, you’ll have a hard time concentrating.

Stay Hydrated to Increase Concentration

Drinking water may be the easiest way to improve memory and concentration. Water makes up 75% of the brain but most of us are chronically dehydrated. Even mild dehydration results in shrinkage of brain tissue and temporary loss of cognitive function, including concentration and memory.

Caffeine Intake

A little coffee can help you get through a boring morning meeting. It boosts blood flow to the brain to improve concentration, mood and alertness.

And keep in mind that the half-life of caffeine is around 5-6 hours, so you may have to stop drinking caffeine by early afternoon so that it won’t keep you up at night.

Develop Focus by Starting Yoga!

We have already discussed the benefits of meditation. Doing yoga can also boost your brain power even more than doing conventional aerobic exercise. Even one session of yoga significantly improves working memory and concentration.

One of the best Concentration Hacks for Improving Mental Focus

The “pomodoro technique” was developed by an Italian graduate student as a study aid.

  • Pick a task you want to concentrate on, one that needs your undivided attention.
  • Remove obvious distractions (like putting away your phone).
  • Tell those around you not to disturb you.
  • Set a timer for 25 minutes then give the task at hand your all.
  • If your mind starts wandering snap yourself back and remind yourself you only need to keep up this level of concentration for a few more minutes.
  • When the 25 minutes is done, take a 5-minute break.
  • Walk around. Do some stretches.
  • When you’re ready, you can do another “pomodoro,” a block of 25 minutes of intense concentration.

You will be fairly surprised at how good this tactic is at boosting your concentration and productivity.

What Should You Do Next to increase your Focus?

Now that you have read the full article – hopefully with your full concentration – make sure you’re giving your brain the basics it needs to function its best like brain-healthy foods, sleep, and mind-body exercises like yoga or qi gong.

Reduce stress and halt brain aging by meditating and giving up multitasking. Boost your dopamine levels and address nutritional deficiency gaps with the right supplements from the right companies. If you feel like you’ve tried everything but still can’t concentrate, you may or may not have a health condition that you will have to seek advice for from a professional.

However, sometimes, the answer can be as simple as getting a pair of reading glasses. These are some of the tips and techniques you can use to answer how to build focus and concentration. Try some of these out and watch your brain get stronger and sharper.

Consider taking Lumonol or MaxSynapse to kick start your focus and memory goals!

3 Essential Vitamins to Start Using For Your Brain

Getting all the necessary nutrients and vitamins that your brain needs entirely from your diet is a tough ask.

Unavoidable factors like stress, sugar, caffeine, tobacco, alcohol, medications, and poor digestion increase your need for vitamins.

The vitamins required can make you happier and help you live longer and although all vitamins are required for best health and brain function, there are a few which do more benefit relative to the rest.

Vitamin C: The Most Common Vitamin

Vitamin C is arguably the most popular vitamin supplement thanks to it being completely safe, inexpensive and ability to widely prevent and minimize the risk of allergies or the common cold.

It is a natural antihistamine used by millions of people to reduce allergy symptoms and numerous studies have concluded that it can help prevent both heart disease and even cancer.

However, its benefits as the most important vitamin for the brain aren’t common knowledge. Continue reading to find out the many reasons why vitamin C ranks above other vitamins in the role it plays for your brain.

Production of Neurotransmitters

The brain has approximately 100 billion neurons which communicate with each other via chemicals found in the brain called neurotransmitters.

Vitamin C is crucial to produce neurotransmitters since they impact your ability to focus, concentrate, and remember things. The same also control your mood, cravings, addictions, and sleep.

Improving Your Overall Mood

Vitamin C can ease your mind and is particularly helpful in depressing times. According to a specific study, subjects given vitamin C reported feeling happier, often within as little as one week.

Since vitamin C increases the neurotransmitter Serotonin, which is the “happy molecule,” it may act as a natural antidepressant.

Boosting Intelligence

Vitamin C supplements can easily improve your IQ, memory and lots of other mental functions. Students with the highest blood levels of vitamin C did better on memory tests, but higher amounts of vitamin C can boost brain function regardless of age.

Mitigating Risk of Brain Degeneration

Vitamin C protects against age-related brain degeneration or mental decline, including problems like dementia, Alzheimer’s disease and strokes. 2,000 mg is the recommended daily dosage for vitamin C.

Preventing Free Radical Damage

The brain is susceptible to free radical damage because of its high oxygen usage. Vitamin C is one of the most potent antioxidant vitamins and its antioxidant power can be enhanced further when taken in addition to vitamin E since when taken together, these vitamins have a special synergistic effect.

Improving Blood Circulation

By facilitating the building of collagen that keeps arteries flexible, vitamin C improves blood flow to your brain. This increases flow of oxygen and nutrients to your brain.

Detoxifying Heavy Metals

The brain accumulates toxic heavy metals. For example, Mercury gets into our systems from seafood and from amalgam dental fillings. Aluminum has long been suspected of contributing to Alzheimer’s and easily leeches from aluminum cookware.

Vitamin C acts as an amazing detoxifier that readily crosses the blood-brain barrier to remove these metals from the brain.

Protecting from Excessive Amounts of Glutamate

Glutamate is a naturally occurring brain chemical but too much glutamate contributes to brain health issues like epilepsy and depression. However, Vitamin C protects neuroreceptors that act as a brake, controlling the release of Glutamate.

Vitamin C: Food Sources

When most people think of a vitamin for the mind, vitamin C usually makes them think of oranges or orange juice (if you are from the south!). However, oranges aren’t the only source of vitamin C.

Fruits with the highest amounts of vitamin C include:

  • cantaloupe
  • citrus fruits (such as oranges, grapefruits, lemons, and limes)
  • kiwi fruit
  • mango
  • papaya
  • pineapple
  • strawberries, raspberries, blueberries, cranberries
  • watermelon

Vegetables that include vitamin C are:

  • cruciferous vegetables (such as broccoli, brussels sprouts, cauliflower)
  • bell peppers (all colors)
  • green leafy vegetables
  • sweet and white potatoes
  • tomatoes
  • winter squash

 

When Should You Consider Supplements?

It is widely recommended that you take 75 mg of vitamin C per day if you are a woman and 90 mg per day for men on the super low end. Most supplement companies sell it at 1000mg or 500mg nowadays.

However, these numbers are extremely poor for good health since it does not target optimal health but only the minimum amount your body should consume.

Here are some questions to consider:

  1. How much raw produce do you eat every day?
  2. Do you smoke? Smokers need more vitamin C.
  3. Are you stressed a lot? Stress increases your need for vitamin C.

Your body uses vitamin C to suppress formation of the stress hormone Cortisol. There is a lot of debate over the best type of vitamin C to take as a supplement but Ascorbic acid seems to be the most potent form with a reasonable therapeutic daily dose being 1000 mg.

 

vitamin d for brain healthVitamin D: Are you getting enough sunshine?

Unlike most vitamins, vitamin D is mainly obtained by us from the sun itself and not from the food we eat. It is created when our body is exposed to the sunlight. Vitamin D has been found to be protective against cancer, diabetes, heart disease, high blood pressure, and even osteoporosis.

A long lasting and healthy brain

Vitamin D has profound effects on the brain during all stages of life. Continuing to get adequate vitamin D throughout adult life can ward off cognitive decline, dementia, and Alzheimer’s. In addition, vitamin D can lift your mood, improve memory, and increase problem-solving ability. Inadequate levels contribute to the depression many people feel in the winter.

Getting all your vitamin D from food is impossible

There are only few foods that contain vitamin D3, the best utilized form and the best food source by far is cod liver oil or fish oil with salmon, mackerel, tuna, and sardines trailing far behind.

This means that most of the vitamin D needs to be gotten from either sunlight or from supplements if you live in a cold place that rarely gets much sun.

Here are some tips to bear in mind regarding vitamin D:

  • If you wear sunscreen, you won’t manufacture much, if any, vitamin D.
  • If you live in the US, draw a line from San Francisco to Richmond.
  • If you live north of this line, the sun’s rays are too weak to trigger vitamin D production except during the summer.
  • According to Cancer Council Australia it’s only when the UV index is greater than 3 that the needed UVB wavelengths are present in sufficient amounts to produce vitamin D.
  • Light-skinned people from very northern areas evolved to utilize sunshine more efficiently.

If you have dark skin, you will need even more sun exposure to keep your vitamin D levels up.

Vitamin D Supplements are a necessity

Most people in North America and Europe need to take supplemental vitamin D because the climate isn’t entirely dependable. When choosing one, however, be sure to buy from a reputable company you can trust.

You can see your doctor or purchase a vitamin D test online.

 

Vitamin B – Complex Vitamins

B vitamins are generally called the “happy vitamins” or “anti-stress vitamins” because they can improve energy levels and increase your tolerance to stress. The B vitamins can ward off brain aging, reduce depression, and  can even help you live longer.

An important role of B vitamins for brain health is in the production of the neurotransmitters Serotonin, Dopamine, and GABA.

Imbalances of these important brain chemicals can wreak havoc with your state of mind.

If you don’t have enough Serotonin, you may suffer from anxiety, insomnia, low self-esteem, negative thoughts, OCD, and seasonal affective disorder.

Without adequate GABA (gamma-aminobutyric acid), you may find yourself easily stressed, over stimulated and overwhelmed.

Dopamine helps you stay focused and attentive.

Taking B vitamins can vastly improve your neurotransmitter balance and your mental well-being.

B Vitamins Which Prevent Mental Decline?

All the B complex vitamins are vital for your overall health but three of them — B6, B12, and folic acid (B9) — are simply critical for brain health. These vitamins work together to prevent mental decline, dementia, and Alzheimer’s disease by reducing levels of homocysteine, a toxic amino acid that’s a natural byproduct of digestion.

B-12 Vitamin Deficiency

If your memory is rather poor or you feel like you are constantly experiencing brain fog, you may or may not have a vitamin B12 deficiency.

Two high risk groups for said deficiency are seniors, who often have poor absorption, and vegetarians. Animal foods are the only dependable sources of vitamin B12 and as a result, over 90% of vegans are B12 deficient.

Lack of vitamin B 12 can lead to a wide spectrum of mental disorders including dementia, depression, and even schizophrenia and can ultimately cause brain atrophy and shrinkage.

If you have begun to get worried, vitamin B12 supplements can bring your levels back to normal quickly so you can rest easy!

What are Vitamin B: Food Sources?

Folic acid is found in green leafy vegetables, legumes, fruit, eggs, and organ meats. However, the best food sources of vitamin B6 are fish, poultry, bananas, carrots, spinach, peas, and potatoes while Vitamin B12 can be found in all animal products including meat, fish, eggs, and dairy.

When Should You Consider Supplements?

The B complex vitamins are more commonly known as the anti-stress vitamins so supplements for these can be taken to relax your mind. If you are a senior or a vegetarian, or you have any doubt that you might have a vitamin B12 deficiency, a B12 supplement can readily address the problem.

It is recommended that you take all the B vitamins together in a balanced B complex formula.

 

What Should You Do Now?

Start by taking a high-quality multivitamin which itself can improve brain function and memory.

We recommend you do your homework on various kinds of supplement brands and study their labels before you reach for your wallets. There are a lot of vitamins for the brain that will help energize and strengthen your brain and taking supplements for these easily provide nutrition to your brain without you having to worry about any deficiencies. You can consider a ‘brain multivitamin (all in one)’ called MaxSynapse or Lumonol as well.

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.