• HEALTH & NUTRITION

How to eat to support cognitive function

We know that the brain influences our mood, energy levels, quality of sleep, and so much more. But did you know that the food you eat directly influences your brain?

MitoQ pure pills in hand

Despite the amount of research conducted on the brain, this complex organ still remains a mystery in many ways. While there’s a lot we don’t know about the brain, what scientists have figured out is that the brain relies on specific nutrients to function optimally – and that you can enhance your mood, energy levels, performance and more by fueling your brain the right foods.

Foods that boost cognitive function

Extra virgin olive oil

Extra virgin olive oil (EVOO) has been consumed for thousands of years, and studies show that the regular consumption of EVOO is associated with neuroprotective properties and improved cognitive function. The brain uses up a lot of oxygen, which makes it particularly vulnerable to oxidative stress. This means that if the body is exposed to an excessive amount of free radicals, our brain cells may be at a greater risk of oxidative damage. As a rich source of phenolic compounds and oleic acid, EVOO provides some serious anti-inflammatory properties, which are thought to be responsible for most of these brain-supportive effects.

EVOO is also a key player in the Mediterranean diet, which has been well-researched for its ability to promote longevity and support the prevention of cognitive decline.

Turmeric

This pantry staple is among the most researched supplements worldwide, so naturally there’s a fair amount of evidence to support the many health claims associated with turmeric. Most of these studies focus on curcumin – the active compound found in turmeric – which is largely responsible for its anti-inflammatory properties. Curcumin has also been shown to support the body’s natural antioxidant capacity – helping to protect the body from free radicals.

Brain-Derived Neurotropic Factor (BDNF) is a gene involved in the creation of new neural connections in the brain. Studies have shown that curcumin increases levels of BDNF in the brain, which may support learning and memory.

MitoQ's curcumin supplement includes not only a modified version of CoQ10, but also Longvida® Curcumin - a brain-supporting ingredient that's been shown to support memory, mood, and cognitive ability. MitoQ curcumin dietary supplement makes it easy to get the brain-healthy ingredients you want in just two capsules a day.

Learn more about how MitoQ curcumin supports brain health

Eggs

They’re said to be among the healthiest foods on the planet, and they boast an impressive nutrient profile to prove it. Eggs are packed full of important vitamins and minerals, but the brain benefits of eggs are closely linked to the essential nutrient - choline. Choline is often grouped in with B vitamins, but it’s actually not a vitamin or a mineral. In a league of its own, this compound is required for many processes within the body, and it's been shown to support neurological function in many ways. Choline is required to synthesize acetylcholine, a neurotransmitter that plays a role in memory, attention and learning. It also makes up a component of cell membranes, supporting the structural integrity and signaling of the cell.

Fatty fish

The brain is largely composed of fatty acids, and nearly 60% of this complex organ is made up of fat. Fatty acids come in many forms, but eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the brain’s preferred type to run on – and fatty fish like mackerel and salmon are among the best food sources of EPA and DHA around. Both types of fatty acids have been well-researched for their health benefits, from supporting heart health to promoting glowing skin. But the benefits that these omega-3 fatty acids have on the brain are pretty impressive. Omega-3 fatty acids are the building blocks of cells, and both EPA and DHA make up your cell membranes. By binding to cell membranes, omega-3 fatty acids help create fluidity, which facilitates the communication between cells and the brain. EPA and DHA are crucial for the developing brains of babies, and they’re equally important for normal brain function and cognitive performance throughout life.

Supplements that boost cognitive function

L-theanine

L-theanine is a compound almost exclusively found in green tea, and it has the unique ability to help reduce stress while simultaneously sharpening your focus. It’s been shown to support memory, reaction time, and attention while promoting healthy stress levels and relaxation. This incredible amino acid has also been shown to provide added brain benefits when paired with caffeine. One study found that this cognitive-enhancing duo supported the focus and alertness of young adults during demanding tasks, while also helping to reduce fatigue.

CoQ10

CoQ10 is a substance that is naturally found in the body, mainly in the mitochondria of the cell (the part of the cell responsible for creating energy). CoQ10 plays a vital role in energy production and without it, your cells can start to malfunction. As you age your CoQ10 levels naturally decrease, which is why supplementation is important. CoQ10 has many benefits and functions, but it is very helpful to the brain cells in particular. It’s also a natural antioxidant that reduces oxidative stress and oxidative damage caused by harmful free radicals. Both its role in energy production at the cellular level and its ability to decrease oxidative damage is why it is so helpful in supporting healthy brain function. CoQ10’s ability to reduce oxidative stress and brain fog are just two of the important brain benefits of this incredible supplement. But what most people don’t know is that CoQ10 supplements are poorly absorbed into the mitochondria. MitoQ is a miniaturized form of CoQ10 that is scientifically proven to get inside mitochondria where is acts as a powerful antioxidant.

Fish oil

Aside from wild caught fish like Salmon, EPA and DHA are largely found in fish oil supplements. Studies suggest that fish oil supplements may support cognitive function, cognitive decline and also memory. The body can make EPA and DHA from another source of omega-3 called alpha-linolenic acid (ALA) from foods like nuts and seeds, flaxseed oil and chia seeds – but humans are unable to effectively convert ALA to EPA and DHA. It’s estimated that less than 10% of the ALA you consume is actually converted to these brain-supportive omega-3 fatty acids EPA and DHA – which is why a fish oil supplement is an easy and effective way to boost your intake.

Resveratrol

This naturally occurring phytochemical is found in some of nature's most delicious foods – from blueberries and dark chocolate, to red wine. While consuming resveratrol from food has shown to be hugely beneficial, taking this plant-compound in a supplement form is associated with improved cognitive function. Specifically, resveratrol supplements have been shown to support brain speed, cognitive flexibility and overall performance.

Studies suggest that resveratrol supplements may support the function and prevent the decline of the hippocampus (that part of the brain associated with learning and memory). This suggests that supplements like resveratrol may have the potential to slow cognitive decline as we age. One study found that when healthy older adults took 200mg of resveratrol each day for a period of 26 weeks, their memory had improved.

Rhodiola

Rhodiola is known as an adaptogen – a herb that supports the body’s resistance to stress. By boosting our internal organ systems, adaptogens work ‘non-specifically’ to support the body as a whole, but each type of adaptogen tends to have an affinity for different parts of the body. Derived from the Rhodiola rosea herb, this particular adaptogen has been shown to support brain function and fatigue. Studies reveal that Rhodiola may support both mental speed and mental resources, suggesting improvements in overall brain function.

MitoQ adrenal +balance contains our patented molecule paired with powerhouse ingredients Sensoril® Ashwagandha, Rhodiolife® Rhodiola and Maritime Pine extract. MitoQ adrenal +balance can support the health of your mitochondria and support your body through everyday stress in combination with a healthy diet and regular exercise.

Learn more about the science of MitoQ

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