15% off £30 OR 20% off £35

Code:PICKME
 

15% off £30 OR 20% off £35

Code:PICKME

🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinks & JuicesShop all Drinks & JuicesKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeSulphites FreeCrustaceans FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsEnergy DrinksProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersAmino Energy DrinksBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNApplied NutritionGrenadePhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettUSNPhDPulsinEat WaterNatures AidNew NordicSlimExpertDairy FreeSugar FreeGluten FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Best supplements for your brain

wooden spoons with different supplements
We've all heard that fish and omega 3 is good for the brain, but is this actually true? What other supplements are best for brain function and memory?

Your brain, apart from being the organ that you think, dream, love, and learn with, is also the control centre of your body.


It makes sure that your heart keeps beating, and it helps you to breathe, move, feel, and much more.

Good brain health is about things like memory (often the first thing that comes to mind), but it is also about having optimal cognitive, emotional, and psychological behaviour, in order to be able to best cope with the situations that arise in life.1


Both social and biological (that is, genetics as well as food, exercise, and so on) factors play an interconnected role in how your brain develops as you grow, and how you maintain brain health throughout life.2


Foods, vitamins, and nutrients that your brain needs on a fairly regular basis or that it can benefit from, include fatty fish, coffee (for some people), blueberries, turmeric, broccoli, pumpkin seeds, chocolate, nuts, oranges (vitamin C), eggs, green tea, whole grains, avocados, kale, and soy.3,4


Most of these foods, or the important nutrients or vitamins that they are made up of, can also be consumed in the form of supplements.

Fish oil and cod liver oil: a key source of omega-3

Oily fish like salmon, mackerel, herring, sardines, and fresh tuna, are great sources of omega 3s.

These essential fatty acids are key to building membranes around the cells in your body, including the brain cells.

Studies have found that people who have high levels of omega-3s (meaning they are either not deficient in the nutrient, or consuming a regular amount) had increased blood flow in their brains.5,6

Omega 3s make up around half of the fat in your brain, which in turn makes up some 60% of your brain.

The omega 3s are also used for your nervous system, including for learning and memory.

Not getting enough omega 3s can lead to depression (particularly when combined with other factors).7

You can also get omega 3s in flaxseed, walnuts, and chia, but the type of omega 3s that they contain is one that the body struggles to convert over for brain use.

Omega-3 supplements are usually made of fish oil, or specifically, cod liver oil.

You can also get flaxseed supplements, which are ideal if you are looking for a vegetarian or vegan alternative source of omega 3.

Pumpkin seeds: a source of magnesium, zinc, copper and iron

Pumpkin seeds are delicious (try roasting them and sprinkling them over a salad or adding them to your granola or soups) and they are a great source of magnesium, iron, zinc, and copper.8

Zinc is important for your brain’s nerve signals, while magnesium is essential for memory and learning.

Low magnesium levels have been linked to some neurological conditions, such as migraines, depression, and epilepsy.9

Copper, like zinc, is also important for your brain’s nerve signals, and an iron deficiency can lead to brain fog and impaired brain function.10

If pumpkin seeds are not your thing, then the vital vitamins they contain can also be sourced as an additional supplement.

Vitamin E

Other nuts and seeds such as almonds, peanuts, hazelnuts, and sunflower seeds, can provide you with vitamin E, which protects your brain cells from oxidative stress.

As you age, you can be increasingly exposed to such stress, so vitamin E is a good nutrient to consume, or supplement to take as you get older.11

Vitamin E supplements come in capsule, liquid, and oil format. Your body stores the vitamin E, then uses it when it needs it.

Turmeric

This yellow-orange spice which provides a great colour for your rice, extra flavour for your curries, and is quick to stain your fingers, also has great benefits for your brain.

The active ingredient in turmeric is curcumin, which is a strong antioxidant and anti-inflammatory. It has been found to possibly benefit the memory, boost serotonin and dopamine (that is, boost your mood or improve depression symptoms over time), and help new brain cells grow.12

It is always worth consuming turmeric with black pepper. Aside from their individual health benefits and complementary tastes, the piperine in black pepper enhances curcumin absorption by up to 2,000 percent.13

If you are not keen on the taste, or for other reasons, you can also consume turmeric as a supplement.

Vitamin K from broccoli

Broccoli is packed with helpful nutrients, including antioxidants.

It is also very high in vitamin K, which is essential for forming sphingolipids.

These are another fat used by the brain cells. 

While antioxidants in general can help protect the brain against damage, the consumption of vitamin K has been linked to a better memory.14

Other than broccoli, natural sources of vitamin K include spinach and other green leafed vegetables, as well as vegetable oils and cereal grains.15

Or you can choose to boost your intake by taking a vitamin K supplement.

Sources

  1. https://www.who.int/health-topics/brain-health
  2. https://www.who.int/health-topics/brain-health
  3. https://www.healthline.com/nutrition/11-brain-foods
  4. https://www.medicalnewstoday.com/articles/324044
  5. https://www.ncbi.nlm.nih.gov/pubmed/28527220
  6. https://www.medicalnewstoday.com/articles/324044
  7. https://www.healthline.com/nutrition/11-brain-foods
  8. https://www.verywellfit.com/pumpkin-seed-nutrition-facts-calories-and-health-benefits-4114356
  9. https://www.healthline.com/nutrition/11-brain-foods
  10. https://www.healthline.com/nutrition/11-brain-foods
  11. https://www.medicalnewstoday.com/articles/324044
  12. https://www.healthline.com/nutrition/11-brain-foods
  13. https://www.healthline.com/nutrition/turmeric-and-black-pepper
  14. https://www.healthline.com/nutrition/11-brain-foods
  15. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/
 

Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.