The Two Brain Health Supplements You Need As You Age

The Two Brain Health Supplements You Need As You Age

There are literally hundreds of brain health supplements on the market, each touting how well it could keep your brain healthy as you age. Each expert you ask has his or her favorites.

When you consider which brain health supplements you want to take, I suggest you evaluate Phosphatidylserine and Ashwagandha, because they can help with cognitive health, memory and stress.

Let’s take a look at each.

Phosphatidylserine Improves Thinking and Memory

Phosphatidylserine could improve your thinking skills and memory. It could also help combat the decline in brain function as you age. Clearly, phosphatidylserine is among the brain health supplements you should consider.

Phosphatidylserine is a type of fat compound called a phospholipid, which can be found in your brain. Taking phosphatidylserine supplements could be helpful for preserving brain health. (1)

Studies have shown that taking 100 mg of phosphatidylserine three times per day could help reduce age-related decline in brain function. (2, 3, 4, 5)

Additionally, healthy people who take phosphatidylserine supplements of up to 400 mg per day have been shown to have improved thinking skills and memory. (6, 7)

Why is Phosphatidylserine So Beneficial to the Brain?

As we age, we often lose some sharpness in the complex functions of memory and cognition. Phosphatidylserine may help keep us sharp because it’s vital to brain cell structure and function, and plays an important role in the brain's neurotransmitter systems, metabolism and maintaining nerve connections.

In an Italian study, researchers assessed the effects of phosphatidylserine on senile mental deterioration and compared it to placebo. In the study, 87 test subjects, aged 55 to 80, with moderate cognitive deterioration, received either 300 milligrams of phosphatidylserine or a placebo for a 60-day period. (8)

Results from follow-up evaluation done at 60 days and then at 90 days, revealed improvements in the treatment group with regards to cognitive functions such as attention, concentration and short-term memory. Behavioral measurements also showed improvement such as in socialization aspects, daily living, and of being more engaged with one's environment and self-sufficiency. (8)

Our Phosphatidylserine may help sharpen memory and mental acuity. It has these attributes:

  • A soy-based brain nutrient
  • Supports communication between brain cells
  • Helps maintain concentration and recall

This natural hormone supports communication between brain cells and promotes improved memory function. Phosphatidylserine circulates throughout the central nervous system and builds a healthy infrastructure of communication to promote improved memory and cognitive function.


 

Ashwagandha, A Powerful Adaptogen That Improves Your Brain and Reduces Stress

Ashwagandha, is an incredible medicinal herb that offers many benefits, such as:

  • Reduces blood sugar levels through its effects on insulin secretion and sensitivity.

  • Potentially promote the death of tumor cells and may be effective against several types of cancer.

  • Lowers cortisol levels in chronically stressed individuals.

  • Increases testosterone levels and significantly boosts sperm quality and fertility in men.

  • Increases muscle mass, reduce body fat and increase strength in men.

  • Increases natural killer cell activity and decrease markers of inflammation.

  • Reduces the risk of heart disease by decreasing cholesterol and triglyceride levels.

Studies indicate that ashwagandha may be able to do all of this, but what’s it’s really known for is its ability to:

  • Improve brain function, including memory
  • Reduce stress and anxiety

Healthline.com collected many studies to confirm the benefits ashwagandha confers to these various forms of brain health. Let’s examine each so you can learn why ashwagandha is among the brain health supplements you should consider.

Ashwagandha Improves Brain Function and Memory

Various studies suggest that ashwagandha may reduce memory and brain function problems caused by injury or disease. (9, 10, 11, 12)

In one controlled study, healthy men who took 500 mg of standardized extract daily reported significant improvements in their reaction time and task performance compared to men who received a placebo. (13)

Another eight-week study in 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance and attention. (14)

Ashwagandha Reduces Stress and Anxiety

Ashwagandha is often referred to as an “adaptogen” because it’s best known for its ability to reduce stress. Researchers reported that it blocked the stress pathway in the brains of rats by regulating chemical signaling in the nervous system. (15)

In humans, several controlled studies have shown that it can effectively reduce symptoms in people with stress and anxiety disorders. (16, 17, 18)

In a 60-day study in 64 people with chronic stress, those in the supplemental group reported a 69% average reduction in anxiety and insomnia, compared to 11% in the placebo group. (19)

In another six-week study, 88% of people who took ashwagandha reported a reduction in anxiety, compared to 50% of those who took a placebo. (20)

Optimized Ashwagandha contains the highest concentration of ashwagandha extract available, and may help you:

  • Reduce stress and anxiety
  • Enhance memory and cognition
  • Increase endurance and strength
  • Maintain sexual function and testosterone levels in men

What gives Optimized Ashwagandha it’s concentration power is KSM-66®, the highest-concentration extract on the world market today that is drawn using only the roots of the ashwagandha plant. It is produced using the first-of-its-kind extraction process, based on "Green-Chemistry" principles, without using alcohol or any other chemical solvents.

KSM-66® is an ashwagandha extract made by Ixoreal Biomed, created via a process that took 14 years of R&D to develop and refine. Numerous herbs from ancient India are reputed to promote physical and mental health, improve defense mechanisms of the body, and enhance longevity. Among the most promising of these for promoting cognitive health is ashwagandha.


 

Conclusion

Adding Phosphatidylserine and Optimized Ashwagandha to your brain health supplements’ regimen is a smart move, not only to improve your cognitive capacity and memory, but also to help reduce the chronic stress so detrimental to health and longevity.


 

Joe GarmaJoe Garma has written more than 670 articles on his anti-aging blog, GarmaOnHealth, and is currently writing a book, The Ageproof Method, 12 Biohacks for A Long and Strong Life. Prohealth Longevity readers can get his four-part guide, Transform Your Body and Mind here.

 


 

References

  1. Kim HY, Huang BX, Spector AA. Phosphatidylserine in the brain: metabolism and function.
  2. Engel RR, Satzger W, Günther W, Kathmann N, Bove D, Gerke S, Münch U, Hippius H. Double-blind cross-over study of phosphatidylserine vs. placebo in patients with early dementia of the Alzheimer type.
  3. Crook T, Petrie W, Wells C, Massari DC. Effects of phosphatidylserine in Alzheimer's disease.
  4. Klinkhammer P., Szelies B., Heiss W.-D. Effect of Phosphatidylserine on Cerebral Glucose Metabolism in Alzheimer's Disease
  5. Richter Y, Herzog Y, Lifshitz Y, Hayun R, Zchut S. The effect of soybean-derived phosphatidylserine on cognitive performance in elderly with subjective memory complaints: a pilot study.
  6. Parker AG, Gordon J, Thornton A, Byars A, Lubker J, Bartlett M, Byrd M, Oliver J, Simbo S, Rasmussen C, Greenwood M, Kreider RB. The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exercise.
  7. Kato-Kataoka A, Sakai M, Ebina R, Nonaka C, Asano T, Miyamori T. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints.
  8. LifeExtension. Phosphatidylserine (PS) - The Essential Brain Nutrient
  9. Kurapati KR, Atluri VS, Samikkannu T, Nair MP. Ashwagandha (Withania somnifera) reverses β-amyloid1-42 induced toxicity in human neuronal cells: implications in HIV-associated neurocognitive disorders (HAND).
  10. Manchanda S, Mishra R, Singh R, Kaur T, Kaur G. Aqueous Leaf Extract of Withania somnifera as a Potential Neuroprotective Agent in Sleep-deprived Rats: a Mechanistic Study.
  11. Baitharu I, Jain V, Deep SN, Hota KB, Hota SK, Prasad D, Ilavazhagan G. Withania somnifera root extract ameliorates hypobaric hypoxia induced memory impairment in rats.
  12. Soman S, Korah PK, Jayanarayanan S, Mathew J, Paulose CS. Oxidative stress induced NMDA receptor alteration leads to spatial memory deficits in temporal lobe epilepsy: ameliorative effects of Withania somnifera and Withanolide A.
  13. Pingali U, Pilli R, Fatima N. Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants.
  14. Choudhary D, Bhattacharyya S, Bose S. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions.
  15. Candelario M, Cuellar E, Reyes-Ruiz JM, Darabedian N, Feimeng Z, Miledi R, Russo-Neustadt A, Limon A. Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAρ receptors.
  16. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.
  17. Cooley K, Szczurko O, Perri D, Mills EJ, Bernhardt B, Zhou Q, Seely D. Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974.
  18. Andrade C, Aswath A, Chaturvedi SK, Srinivasa M, Raguram R. A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera.
  19. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.
  20. Andrade C, Aswath A, Chaturvedi SK, Srinivasa M, Raguram R. A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera.

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