Intelligence is a fundamental quality in human beings, and many look for ways to enhance it. In addition to good nutrition and physical exercise, there are supplements that can play an important role in cognitive development and improving intelligence. In this article, we will explore seven supplements that have been shown to help improve intelligence and brain function.
1. Omega-3
Omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for brain function. It has been shown that omega-3 supplements can improve memory, concentration, and overall cognitive functioning. These fatty acids are essential for maintaining the health of brain cells and promoting communication between them.
How to take it?
Omega-3 can be found in the form of oil supplements of fish, which are generally taken once or twice a day with meals for better absorption. It is important to ensure you get enough omega-3 in your diet to maintain optimal brain function.
2. Ginkgo Biloba
Ginkgo Biloba is an herb known for its effects on improving blood circulation in the brain. It is believed that Ginkgo Biloba may increase cerebral blood flow, which in turn may improve cognitive function and memory. In addition, this herb also has antioxidant properties that help protect brain cells from oxidative damage.
How to take it?
Ginkgo Biloba is commonly found in capsule or tablet form. It is usually recommended to take between 120-240 mg per day, divided into two or three doses. It is important to follow the manufacturer's recommendations and consult a health professional before starting to take this supplement.
3. Bacopa Monnieri
Bacopa Monnieri is a medicinal plant used in Ayurvedic medicine for its properties to improve brain function. It has been shown that Bacopa Monnieri can have positive effects on memory, cognition and mood. This plant can also help reduce stress and anxiety, which in turn can improve cognitive performance.
How to take it?
Bacopa Monnieri is usually available in of capsules or extract. Recommended doses vary, but it is generally suggested to take between 300-600 mg per day divided into two doses. It is important to be consistent in its consumption to experience its long-term benefits.
4. B vitamins
B vitamins, such as B6, B9 (folic acid), and B12, play a crucial role in brain and nervous system health. These vitamins are necessary for the production of neurotransmitters and to maintain proper function of nerve cells. Deficiency of B vitamins has been associated with problems with memory, concentration and cognitive function.
How to take them?
B vitamin supplements can be found in the form of vitamin complexes. It is important to follow the recommended doses, since an excess of some B vitamins can be harmful. Consult a health professional to determine if you need to supplement your diet with these vitamins.
5. Caffeine
Caffeine is a natural stimulant that can improve concentration, alertness, and overall cognitive function. It has been shown that caffeine can increase brain activity and improve short-term memory. However, it is important to consume it in moderation, since excessive caffeine consumption can cause unwanted side effects, such as nervousness and insomnia.
How to take it?
Caffeine is found commonly in coffee, tea, and some energy drinks. It is recommended to consume it in moderate amounts, generally no more than 400 mg per day for healthy adults. It is important to note that sensitivity to caffeine varies from person to person, so it is important to listen to your body and adjust your intake as necessary.
6. Rhodiola Rosea
Rhodiola Rosea is an adaptogenic plant that has been traditionally used to increase resistance to stress and improve cognitive function. Rhodiola Rosea has been shown to increase concentration, mental clarity, and the ability to cope with stressful situations. In addition, this plant can also have positive effects on mood and mental fatigue.
How to take it?
Rhodiola Rosea is available in the form of capsules, extracts or teas . Recommended doses vary, but it is generally recommended to take between 200-600 mg per day. It is important to follow the manufacturer's instructions and consult a health professional if you have any medical condition or are taking other medications.
7. Phosphatidylserine
Phosphatidylserine is a phospholipid found in high concentrations in brain cell membranes. Phosphatidylserine has been shown to play an important role in brain function, including memory, learning, and concentration. Phosphatidylserine supplements may be beneficial in improving cognitive function in people of all ages.
How to take it?
Phosphatidylserine can be found in capsule or powder form. A dose of between 100-300 mg per day, divided into two or three doses, is usually recommended. It is important to choose a quality supplement to ensure the purity and effectiveness of the product.
In conclusion, these seven supplements can be useful in improving intelligence and brain function. However, it is important to remember that supplements are not a substitute for a balanced diet and a healthy lifestyle. Always consult a healthcare professional before starting any supplement, especially if you are taking medications or have a medical condition.