Better Nutrition November 2019

trendWATCH
/// BY VERA TWEED
3 SUPPLEMENTS
FOR BRAIN
HEALTH
Supplements from
plants can support
brain health through a
variety of mechanisms.
Each of these works
in a different way.
Bacopa
In traditional Ayurvedic medicine,
Bacopa monnieri is also called “brahmi,”
which means “brain tonic.” The active
ingredients are bacosides, and they work
synergistically with a mix of other plant
components to support memory and
learning capacity. A research review
that detailed a dozen human trials with
participant ages ranging from children to
seniors concluded that bacopa protects
neurological function and enhances
mental performance. Studies included
more than 300 people, most of whom
were healthy. In addition, small studies
of children or adults with some cognitive
impairment found that bacopa was also
effective in these groups. Dosages varied
from 150–320 mg daily.
Resveratrol
The key therapeutic ingredient in red
wine, resveratrol is also found in the
Japanese knotweed plant, the source
of many resveratrol supplements. A
review of research found that resveratrol
enhances the ability of the brain to
produce energy by protecting mitochondria,
the energy-generating components
of cells, and supporting synthesis of
new mitochondria. Human trials have
found that 500 mg of resveratrol daily
improved blood flow to the brain and
boosted memory and mental function in
postmenopausal women. In Alzheimer’s
patients, the supplement reduced brain
markers of the disease.
Montmorency Tart
Cherry Juice
Known for helping to relieve arthritis,
improving exercise recovery, and supporting
sleep, tart cherry juice has also
been shown to improve memory in older
adults. At the University of Delaware in
Newark, a study of 34 people between
the ages of 65 and 73 found that 8
ounces of Montmorency Tart Cherry
Juice taken in the morning and again in
the evening enhanced memory by 23
percent and improved overall mental
function as compared to a placebo.
6 • NOVEMBER 2019