If you want more mental clarity, focus, creativity, and stamina…you’ve got to start with food and nutrition.
Brain-boosting foods tend to be rich in antioxidants (to protect brain cells from damage), healthy fats (to build fluid nerve cell membranes), or B vitamins (for neurotransmitter and energy production).
Load up on these foods to give your brain an extra advantage:
🫐 Berries as a source of antioxidants
🥦 Broccoli as a source of antioxidants
🥑 Avocados as a source of healthy fats
🌰 Nuts and seeds as a source of B vitamins and healthy fats
🥚Eggs as a source of choline (considered to be part of the B vitamin family) for neurotransmitter production
Supplements can be an additional boost to enhance mental performance. Here are a few examples:
💊 Choline
Choline is a building block for acetylcholine (a chemical messenger in the brain), phosphatidylcholine (building nerve cell membranes), and sphingomyelin (protection around nerves). If you don’t eat eggs every day, you may not be getting the recommended amount.
💊 Magnesium Threonate
Magnesium is needed for neurotransmitter production, energy production, and nerve signaling. Magnesium threonate is a readily absorbed form that crosses the blood-brain barrier to boost levels of magnesium in the brain.
💊 Bacopa, Ginseng, Ginkgo, etc.
These and other herbs support healthy brain function. They are categorized as “adaptogenic” herbs because they help your body adapt and be more resilient to stress. Herbs typically act by multiple mechanisms at once. Ginkgo, for example, has antioxidant effects, protects nerve cell health, and supports circulation to the brain.
💊 Lion’s Mane, Cordyceps, and Reishi
Often called “medicinal mushrooms,” these supplements support a healthy gut microbiome (which links to the gut-brain axis), boost antioxidant defenses, and support growth factors in the brain. They are popular for supporting memory, focus, and concentration.
I share this list to give you a glimpse of the possibilities. When we work with our patients to support peak brain performance, we like to use testing and targeted supplements so that we can get the best effect with the least number of interventions.
Would you like a personalized plan to boost your brain power?
🩺 That’s what we’re here for. Schedule a session with Dr. Ryan here.
Watch for one more post in this series on Peak Brain Performance. We’ll cover 5 habits to boost brain power.
