Nutritional Supplements and the Brain

This review explores how various nutrients and dietary supplements impact brain function and cognitive performance. Key findings highlight the benefits of omega-3 fatty acids, flavonoids, caffeine, and creatine for improving memory, reaction time, and mood under specific conditions. However, evidence varies depending on population and context, with many studies focusing on athletes, older adults, or individuals under stress. More research is needed to establish consistent effects and optimal doses for general cognitive enhancement.

Adopt a balanced diet rich in omega-3s (e.g., fish, flaxseed), polyphenols (e.g., berries, tea), and consider caffeine in moderation for focus. Supplements like creatine may help in energy-demanding scenarios, but consult a professional to tailor supplementation based on individual needs, as effects vary across populations.