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If you prioritize your health, you’re likely familiar with the foods and supplements that support muscle growth, heart health, and a robust immune system.
But have you considered your brain health?
Our cognitive well-being underpins our aspirations, achievements, and life experiences. We all aspire to be among the remarkable few whose minds seem as sharp and vital at age 80 or 90 as they did at 30 or 40.
So, how can we start nurturing our brain health today, to maximize supporting for a healthy mind for decades to come?
And separately, how can we supplement for brain health in a way where we’ll notice fast benefits, so our short term perception is rewarded as well?
This article is going to get a bit technical, but don’t worry. It’s fairly short, and will give you a VERY easy way to address every single focus of brain health, in a formula that actually grasps the science of brain health.
7 Keys To A Thriving Mind:
Choline and Acetylcholine: The Fuel for Cognitive Function
Acetylcholine is vital for memory, learning, and overall cognitive performance (1). To synthesize acetylcholine, the brain requires choline, which comes from our diet and is produced in limited amounts by the liver. Choline is essential for both acetylcholine and phosphatidylcholine, which supports cell membrane integrity.
Phosphatidylcholine constitutes a significant portion of the brain’s choline reserves and is vital for maintaining cell membrane health
And plant-based ingredients such as Polygala tenuifolia and Terminalia chebula, support healthy acetylcholine synthesis and help sustain its function. Caffeine and Ginkgo biloba are included to promote healthy cholinergic activity as well, fostering cognitive clarity and function.*
Dopamine Production: A Key to Motivation and Focus
Dopamine is a pivotal neurotransmitter linked to reward, motivation, pleasure, and cognitive flexibility (2). It’s crucial for maintaining focus, managing emotions, and coordinating movement.
Dopamine is synthesized from L-phenylalanine, which transforms into L-tyrosine, then L-DOPA, and finally into dopamine.
Critical enzymes in this pathway, such as tyrosine hydroxylase, convert L-tyrosine into L-DOPA. Ingredients like Rhodiola rosea, Ginkgo biloba, and Saffron Stigma Extract help uphold this enzyme’s activity, while Vitamin B6 aids in converting L-DOPA into dopamine.*
Dopamine also contributes to the production of norepinephrine and epinephrine, with Vitamin C playing a supportive role. Ingredients like Oroxylum indicum and Polygala tenuifolia help sustain dopamine levels for prolonged effects. Additionally, caffeine promotes healthy dopamine signaling by blocking adenosine receptors that typically inhibit its activity, boosting motivation and concentration.*
Glutamate: The Brain’s “Go-Signal”
Glutamate serves as the brain’s primary excitatory neurotransmitter, crucial for memory and learning (3). To function optimally, glutamate signaling must be finely tuned—too little can hinder performance, while excessive levels can be detrimental.
Glutamate is derived from glutamine, which crosses into the brain. An enzyme called glutaminase converts glutamine into glutamate, with another enzyme, glutamate dehydrogenase, managing this process using NAD+.
Adaptogens Role In Stress Management:
Effective stress management is key to maintaining cognitive sharpness and overall health. Adaptogens are natural compounds that help the body cope with stress (4).
Rhodiola rosea is a great adaptogen which aids in keeping stress hormones balanced and optimizing mental performance. And other popular brain health ingredients such as Ginkgo biloba, Polygala tenuifolia, Phosphatidylserine, and Terminalia chebula promote better stress management and emotional health.*
Vitamin B5 and Magnesium also support adrenal health, helping your body effectively manage stress.*
Supporting Neuroplasticity and Brain Resilience:
Neuroplasticity, the brain’s ability to adapt and change, is crucial for cognitive health. Neurotrophins such as BDNF (brain-derived neurotrophic factor) and NGF (nerve growth factor) play key roles in this process, aiding in the creation of new brain cells and the formation of synaptic connections (5).
Various popular brain health ingredients, such as Lion’s Mane mushroom, Ginkgo biloba, Taurine, L-Theanine, and others, promote BDNF, while NGF activity can be supported by Pyrroloquinoline quinone (PQQ) and Phosphatidylserine, both of which promote brain health and adaptability.*
Cell Membrane Integrity and Antioxidant Defense:
Maintaining healthy cell membranes is vital for optimal brain function. Phosphatidylcholine and phosphatidylserine are essential for this purpose (6). The body relies on specific pathways, such as the Kennedy pathway, to produce these compounds.
Ingredients like Alpha-GPC and CDP-Choline, facilitate healthy phosphatidylcholine synthesis. Phosphatidylserine further bolsters both membrane health and cognitive function.*
Our cells face damage from reactive oxygen species (ROS), which antioxidants help neutralize. Vitamin C and other antioxidants like Lutein and Zeaxanthin, help protect against oxidative stress and support brain health.*
Enhancing Blood Flow and Energy Supply:
Optimal blood flow is essential for delivering oxygen and nutrients to the brain. Nitric oxide (NO) plays a key role in regulating this by relaxing blood vessels (7). Vitamin C and Vitamin B3 (Niacinamide) support healthy NO production and maintain vascular health.*
Ingredients like Terminalia chebula and Boswellia serrata promote healthy blood vessel linings, while Ginkgo biloba and Taurine foster smooth circulation.*
Energy in the brain primarily comes from adenosine triphosphate (ATP), produced in the mitochondria. B vitamins are crucial for this energy production, which support ATP generation and overall energy metabolism.*
How To Make These Complex Needs EASY:
As demonstrated, achieving comprehensive brain support through a supplement is a complex challenge.
One formula that hits the mark very well by balancing all these considerations, is the new and improved Qualia Mind’s formula which meticulously blends 32 vegan, non-GMO, gluten free compounds (including virtually all the ingredients mentioned in this article) into a well balanced, holistic approach, ensuring optimal support for brain health in one easy serving per day.*
If you’re interested in experiencing the difference Qualia Mind can make for your mindset and mental performance (which many report experiencing in just days) you can try Qualia Mind with a money back guarantee for 100 days by clicking here, and our community gets an additional 15% off with code DRFITZGERALD.
Moreover, we hope that this big picture of how to nutritionally support your brain health, gives you some general categories of consideration as you focus on one aspect of health we truly need to thrive for the entirety of our lives.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
†Disclaimer: This review represents the personal experience and opinions of the author, and is not a guarantee, promise, or reflection of other users’ results. The author was provided [free product/compensation] in exchange for this endorsement.
This article was written by the scientific team at Neurohacker, a collective of scientists, technologists, academics, and creatives empowering individuals with ethical and elegant tools for optimized wellbeing.