If you’ve ever wanted to think faster on your feet, you’re not alone. Millions of Americans are looking for a way to stay alert, remain focused, learn faster and generally promote their cognitive abilities to better navigate the world around them. These three nutrients have impressive data to support exactly those brain functions. Lutein and zeaxanthin carotenoids Because they are heavily concentrated in macular pigment, lutein and zeaxanthin are associated with eye health—but they are also found at high levels in the brain. This is significant because three, year-long, independent studies indicate that these carotenoids enhance brain function, encouraging improved spatial memory, reasoning skills, cognitive flexibility and complex attention scores. These positive cognitive results appeared regardless of age: healthy older adults taking lutein and zeaxanthin saw improved measurements of their ability to filter out irrelevant information while multitasking—as well as increased activity in the left prefrontal area of the brain involved in understanding verbal information, forming long-term memories, focusing on challenges and more. Young people (ages 18 to 25) taking these carotenoid nutrients for six months also showed improved cognitive performance, as well as healthy levels of brain-derived neurotrophic factor (BDNF ). BDNF promotes neuronal plasticity: your brain’s ability to learn by growing new connections and reorganizing old ones—a process which is essential to healthy learning and memory formation. Gotu kola (Centella asiatica) Gotu kola has been the subject of extensive research: More than 11 randomized controlled trials have assessed the impact of C. asiatica on cognitive function. However, it’s important to understand that traditional gotu kola extracts aren’t standardized—and this makes a big difference when you look at the results. A two-month study had healthy older adults take different doses of a gotu kola extract standardized to a naturally occurring compound called “asiaticoside" or a placebo. At the low dose of 250 mg/day, the group showed significant improvements in reaction time and accuracy of their working memory and subjects also reported feeling calmer. Water hyssop (Bacopa monnieri) Bacopa monnieri extract is a very popular study aid, and for good reason. Studies of adults indicate bacopa improves aspects of cognitive function, particularly related to memory. In elderly volunteers, Bacopa extract improved cognitive function and brain processing speed, including power and continuity of attention as well as the speed and quality of memory formation. The study clearly demonstrated that regular daily use of bacopa enhanced attention and cognitive processing capability as well as working memory and cholinergic function. Bacopa isn’t just for older people, however. In a double blind, placebo-controlled study involving 60 healthy medical students (who are considered to have higher than average cognitive capacity), 6 weeks of bacopa significantly improved attention, concentration, recall, and working memory when compared to placebo. So how does Bacopa work? Preclinical studies suggest bacopa encourages new connections between neurons in the parts of your brain associated with learning, memory and emotion.
