Humans are not machines, working 6 days a week, 4 weeks a month, all year round. We are a lot more than that.
Besides performing well and managing the workload efficiently, we also need to balance various other aspects of our lives, such as relationships with family and friends, personal finances, hobbies, and a lot more.
There can be a lot of stressors around you. Everyone responds to these factors very differently than others. However, no matter how disciplined you are, distractions are inevitable in life.
Mental clarity is of paramount importance if you are to perform well. The clarity in mind is critical because it helps you to:
- Focus on your work
- Be alert
- Have a good memory
- Be in a good mood
- Stay motivated and energetic
Here’s where the brain-boosting supplements come into play. Just like the supplements athletes take to keep them physically strong and powerful, nootropics help make your brain strong and alert.
These are also called brain health supplements or cognitive enhancers.
Natural supplements, including herbs and plants, improve your memory, help you stay focused, and enhance your mental clarity and performance. Read on to know more about the variety of supplements used for mental clarity these days.
List Of Supplements Useful For Mental Clarity
The following is a list of supplements that are useful in boosting mental clarity.
1. Gingko Biloba
The Ginkgo Biloba tree provides a herbal solution that is famous for its tremendous health benefits. It is widely popular among individuals who aim to regain their mental health. It is widely available in the market.
The mechanism of action of ginkgo Biloba is not completely understood. However, it is believed that this herb works by enhancing the blood flow to your brain cells.
A study has reported that ginkgo improves mental performance as well as helps you focus and boosts memory. It has also been shown that Biloba can help to reduce the decline in brain activity that occurs with increasing age.
Another research demonstrated that ginkgo supplements help to enhance memory and cognitive skills if taken by middle-aged people.
2. Green Tea
Green tea is a beverage that is known for inducing relaxation and calming effects. It promotes mental clarity, improves sleep, and provides relaxing effects.
Powdered green tea, called matcha tea, has become increasingly popular in recent times for its unique health benefits.
Made by grinding the green tea leaves, matcha powder contains concentrated amounts of green tea phytochemicals. It is commonly liked due to its mood-enhancing potential.
Green tea also contains caffeine and amino acid L-theanine. As opposed to coffee, caffeine in green tea is found in moderate amounts and serves as a stimulant.
It has been found that caffeine works by blocking the inhibitory neurotransmitter adenosine. This leads to the increased firing of neurons and elevated amounts of neurotransmitters dopamine and norepinephrine.
Studies have reported that caffeine helps to improve brain health, enhances mood, attentiveness, response time, and memory.
However, green tea is not limited to the brain-activating effects of caffeine. The amino acid
L-theanine can also pass through the blood-brain barrier. It serves as a stimulant for the inhibitory neurotransmitter GABA, which helps ease anxiety with its anti-anxiety potential. This amino acid also elevates dopamine levels and gives rise to alpha waves in the brain.
Both caffeine and L-theanine work synergistically, meaning that both enhance the potential of the other and produce a combined enhanced effect to improve mental performance.
With L-theanine and a little amount of caffeine, green tea can provide a subtle and smoother activation in the brain function compared to coffee.
Beherbal’s supplement Spark is the Cognitive Support Formula that consists of green tea extract, GABA, and other stimulants that help lift your mood and offer mental clarity.
3. Turmeric
Turmeric is a widely used spice in foods and is famous for its healing properties. It is scientifically referred to as Curcuma longa and belongs to the ginger family. It has a bitter taste and is commonly used to add flavor and color to curry and other traditional cuisines.
It is known to help in the treatment of Alzheimer’s disease. Turmeric is rich in curcumin, which is an antioxidant that combats cell damage caused by free radicals. It also possesses powerful anti-inflammatory properties.
A recent study published in the American Journal of Geriatric Psychiatry also reports that curcumin has potential brain-protecting effects.
Research on the effects of curcumin on Alzheimer’s disease showed that the individuals who consumed curcumin two times a day showed improvement in memory tests by 28 percent as well as improvements in mood during the period of the study. In contrast, subjects who were on placebo reported no significant improvement in memory and mood.
Turmeric can be used as:
- Spice – powdered turmeric is added to food for flavor and color.
- Tea – turmeric added to boiling water and simmered for a few minutes makes a great healing tea beneficial for various ailments.
- Gold milk – turmeric powder added to hot milk is famous for its strengthening properties for the body and mind.
- Supplement – Organic Turmeric Curcumin Supplement with Black Pepper & Ginger helps you cherish the mood-enhancing and mind-boosting properties of both turmeric and ginger.
4. Acai Berry
Grape-like fruits Acai are obtained from acai palm trees, which are indigenous to the South American rainforests. The fruits are deep purple in color and range between one and two centimeters.
Acai berries are an excellent source of proteins, carbohydrates, and healthy fats. These are rich in amino acids that enhance muscle mass and strength to give you greater stamina and energy. Abundant in fiber, minerals and vitamins, calcium, and essential fatty acids, acai serves as a remarkable energizing fruit.
Acai berry is one of nature’s bounties that is rich in antioxidants, more than many other fruits. These antioxidants can fight against the free radicals generated by the intracellular reactions. Antioxidants neutralize the free radicals and prevent the cells from damage.
Acai berry comprises essential fatty acids omega-6 (linoleic acid) and omega-9 (oleic acid) in similar quantities as olive oil, making it excellent for brain health.
It serves as a good source of energy, boosts memory, and improves focus and attentiveness. Acai berry is considered to protect the brain cells, enhance mental performance and cognitive activity, and prevent the onset of age-related mental health issues.
Along with improving focus and alertness, acai berries have extensive other benefits. These include improved digestion, regulate cholesterol levels, replenish multivitamins, boost the immune system, and improve sexual drive.
Acai berries can be consumed in the following ways:
- Juices and smoothies with acai berries
- Frozen acai puree
- Acai powder that can be added to cereals
- As a supplement, Detox Complex - Advanced Formula with Acai Berry Extract may help improve your mental clarity.
5. Ashwagandha
The ancient herb ashwagandha is long used for its beneficial health properties. Its use dates back to more than 3000 years, and it is categorized as an adaptogen.
An adaptogen is a compound that helps the body regulate stress. Ashwagandha serves as a therapeutic herb, which is an integral part of ayurvedic medicine.
Along with managing stress, ashwagandha is known to elevate energy levels and enhance mental performance.
The literal meaning of the word ashwagandha is the smell of a horse, and it denotes the vitality and strength of a horse. Botanically called Withania somnifera (WS), ashwagandha is also known as Indian ginseng and winter cherry.
Indigenous to India and North Africa, ashwagandha is now grown in various parts of the world. It is a small shrub that has velvety, yellow leaves and orange-colored fruit. Its roots and leaves are used to make a powder that helps in the treatment of various health conditions.
A study has shown that Its high amounts of Withanolides allow ashwagandha to combat inflammation and tumor cells.
Research has also shown that ashwagandha may alleviate memory problems and brain activity issues that occur due to an injury or a disease. It is packed with antioxidants that protect nerve cells from the deteriorating effects of free radicals.
A study on rats found that when epileptic rats were treated with ashwagandha, their spatial memory impairment was almost entirely cured. It was considered that this occurred due to a decline in oxidative stress.
There has been a small number of studies conducted to prove ashwagandha’s memory-boosting potential. However, one study showed that taking a standard dose of ashwagandha extract regularly significantly improved reaction time and quality of task performance in healthy men as compared to men taking a placebo.
6. Caffeine
Another natural stimulant commonly used as a concoction to promote wakefulness is caffeine. Caffeine is abundantly found in coffee, tea, and dark chocolate. Intake of caffeine through these beverages is enough, and it eliminates the need for caffeine as a supplement.
Caffeine stimulates the central nervous system and gives you mental clarity by warding off slumber and fatigue while making you more alert and energetic.
Studies have also reported that caffeine may improve your memory, reduce reaction times, and enhance overall brain health.
The concentration of caffeine in one cup of coffee varies with the amount of coffee used. However, in general, it can range from 50–400 mg. Typically, a single dose of 200-400 mg a day is considered safe for most individuals. However, taking a lot of caffeine may show its side effects, including nausea, anxiety, as well as difficulty sleeping.
You should consult your doctor about the amount of caffeine you can take in a day, particularly if you are pregnant, breastfeeding, or have any other underlying health condition.
7. Cannabis
Cannabis has been a rapidly growing industry in recent times. It has been increasingly popular among the masses due to its brain-activating potential. It is considered to regulate stress, enhance calming effects, and support cognitive function.
Cannabis advocates report that it helps restore balance in your body and mind, restores your energy levels, and improves sleeping habits.
However, it is a highly controversial herb due to its alleged addictive potential. Cannabis is not legal in all the states, and it is highly regulated in states where it is legal.
Always take advice from your physician about how much cannabis is safe for you before resorting to its use.
8. Fish Oil
Fish oil is a widely known natural supplement for promoting mental health and enhancing your overall well-being. It is packed with essential fatty acid omega-3, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
As most people do not get a sufficient amount of DHA and EPA via diet, taking fish oil is thus very important.
The essential fatty acids found in fish oil have been proven to have numerous health benefits, as shown by the evidence.
While DHA helps maintain the brain’s structure and activity, the EPA also possesses anti-inflammatory properties that can shelter the brain against injury and aging.
DHA supplements have been shown to improve cognitive skills, boost memory, and speed up reaction times in individuals deficient in it. EPA has also been found to enhance brain activity, alleviate depression, and enhance mood.
In general, you should eat fish in two portions in a week to meet your needs for omega-3 fatty acids. If you are busy and do not find the time to cook and eat the fish or do not like its taste, it is best to take supplements containing fish oil.
Take Supplements for Mental Clarity Regularly
Daily life chores and struggles put your mental clarity at stake. Fortunately, God has bestowed us with an array of natural herbs and supplements to combat the stressors and stay focused.
The nootropics work by different mechanisms, all with the same goal – to improve your brain health. Like ashwagandha, some work by managing stress while others, like fish oil, nourish your brain for enhanced activity and improved mood.
The herb or supplement you choose is entirely a personal choice. However, you should add the nootropics to your daily routine to stay at the top of your mood and performance.
References:
- Gunnars K. 10 Evidence-Based Benefits of Green Tea. Healthline. April, 2020. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
- Whiteman H. Turmeric compound could boost memory and mood. Jan, 2018. https://www.medicalnewstoday.com/articles/320732
- Dietz C, Dekker M. Effect of Green Tea Phytochemicals on Mood and Cognition. Curr Pharm Des. 2017;23(19):2876-2905. doi:10.2174/1381612823666170105151800
- Assaf J. 8 Supplements for Mental Clarity: How to Fuel your Brain. Prima. https://www.prima.co/magazine/mental-clarity-supplement/
- Downs M. Natural Brain Boosters. WebMD. Jun, 2003. https://www.webmd.com/balance/features/natural-brain-boosters#1
- Butler N. What are the health benefits of acai berries? MedicalNewsToday. May, 2018. https://www.medicalnewstoday.com/articles/305576
- Spritzler F. 12 Proven Health Benefits of Ashwagandha. Healthline. Nov, 2019. https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits#1
