Growing New Brain Cells: The Top 3 Supplements You Need to Try
In recent years, the scientific community has debunked the myth that adult humans cannot grow new brain cells. Thanks to groundbreaking research by neuroscientists like Dr. Elizabeth Gould, we now know that neurogenesis, the process of growing new brain cells, can continue well into our 90s, particularly in the hippocampus—the memory center of the brain. This discovery has profound implications for brain health, cognitive function, and prevention of neurodegenerative diseases like Alzheimer’s. To harness the power of neurogenesis, here are three supplements that can significantly boost the growth of new brain cells.
1. Magnesium
Magnesium is an essential mineral that many of us are deficient in— and it plays a crucial role in neurogenesis. Research shows that magnesium can help increase brain-derived neurotrophic factor (BDNF), a protein in the brain that supports the survival, development, and function of neurons. BDNF also facilitates the growth of new neural connections, making it vital for cognitive functions such as learning and memory.
- Enhances BDNF Levels: Increased levels of BDNF mean more growth of new brain cells and better neural connections.
- Supports Overall Brain Health: Magnesium is not just good for brain health; it also promotes bone health, reduces stress and anxiety, and improves sleep quality.
- Deficiency is Common: About 70% of Americans are deficient in magnesium, making supplementation crucial.
The best type of magnesium for brain health is magnesium L-threonate, which has been shown to effectively cross the blood-brain barrier. This specific form enhances cognitive function and has been linked to improvements in memory and learning abilities.
2. Fish Oil
Fish oil supplements, rich in Omega-3 fatty acids (EPA and DHA), are another powerful tool for promoting brain health and neurogenesis. Your brain is comprised mostly of fat, and Omega-3 fatty acids are essential for maintaining the fluidity and health of cell membranes.
- Boosts BDNF Levels: Just like magnesium, EPA and DHA can enhance the production of BDNF, encouraging the growth of new brain cells.
- Essential Fatty Acids: Your brain’s structure and function depend significantly on healthy fats. Omega-3s provide the raw materials necessary for repairing existing brain cells and growing new ones.
- Doses Matter: For optimal benefits, aim for approximately 1,000 milligrams of EPA and 1,000 milligrams of DHA per day.
To put it into perspective, having a brain built on fish oil is akin to having a high-performance engine. Meanwhile, a brain that lacks these essential fatty acids is comparable to a low-quality engine running on unhealthy trans-fats—what some might call a “french fry brain.”
3. Lion’s Mane Mushroom
Lion’s Mane Mushroom has been a staple in ancient Chinese and Japanese medicine for centuries, but its benefits are now gaining recognition in Western medicine as well. This medicinal mushroom is renowned for its neuroprotective and neuroregenerative properties.
- Increases BDNF and NGF: Lion’s Mane not only boosts BDNF levels but also nerve growth factor (NGF), which is vital for the growth, maintenance, and survival of neurons.
- Memory Improvement: Studies have shown that Lion’s Mane can significantly improve memory and cognitive function, making it a potent ally against age-related cognitive decline.
- Neuroprotection: The mushroom’s anti-inflammatory properties help protect the brain from neurodegenerative diseases like Alzheimer’s.
- Better Sleep: An added bonus is that Lion’s Mane can improve sleep quality, helping you fall asleep faster, stay asleep longer, and fall back asleep if you wake up during the night.
Given its array of benefits, Lion’s Mane Mushroom is a powerhouse for both brain and body health, offering a natural way to boost cognitive function and promote neurogenesis.
Conclusion
The notion that we can grow new brain cells well into our later years is an exciting revelation that opens new avenues for cognitive enhancement and neuroprotection. By incorporating these three supplements—magnesium, fish oil, and Lion’s Mane Mushroom—into your daily routine, you can give your brain the support it needs to thrive.
- Magnesium: Particularly magnesium L-threonate, for its ability to elevate BDNF and improve overall brain function.
- Fish Oil: Rich in EPA and DHA, essential for maintaining healthy brain cells and facilitating the growth of new ones.
- Lion’s Mane Mushroom: A medicinal mushroom that not only promotes neurogenesis but also improves memory and provides neuroprotection.
By prioritizing brain health through the right supplements, you can enhance your cognitive abilities, protect against neurodegenerative diseases, and foster the continuous growth of new brain cells.
