Our family, friends, and customers seek an edge to enhance memory, focus, or cognitive performance. Many look to improve cognitive function. We believe that nootropics (aka pharmacological cognitive enhancers) can help individuals achieve these goals. Starting with non-nootropic measures is often more beneficial. Many can drastically improve cognitive function. In this guide, we’ll talk about some of the easiest ways to improve cognitive function before considering nootropics.
Sleep
Lack of sleep has been studied and is shown to impact cognitive function. Sleep deprivation impairs attention, working memory, long-term memory, and decision-making, as concluded in the linked study. Both total and partial sleep deprivation impair cognition, with total sleep deprivation being more severe.
The Cognitive Benefits of Quality Sleep
Sleep is important for a variety of reasons; cognitively speaking sleep is required for the brain to consolidate memories (Ref, Ref). Additionally, losing sleep can affect mood and performance (Ref). Therefore getting the proper amount of sleep is a great place to start in terms of optimizing cognition, as “sleep can improve memory beyond the normal condition in rested/non-sleep deprived individuals … the effects on procedural and perpetual memory can be very large.” (Ref). The Nobel prize was awarded to scientists who discovered the body clock, emphasizing its vast implications for health. Disrupting the circadian rhythm affects short-term memory and raises the risk of long-term disease and heart issues. The circadian cycle is actually closer to 25 hours (although this varies for each individual).
“Using factors that reset the oscillation, most of us can entrain the 25-hour circadian rhythm into a 24-hour cycle. German scientists named these factors zeitgebers (factors that give time), including morning light, work, and exercise.Zeitgebers influence the circadian rhythm, resetting it by 30-60 minutes daily in well-adjusted individuals.” Reference.
Understanding Circadian Rhythms and Sleep Disorders
Failure to reset the 25-hour circadian rhythm to the 24-hour daylight cycle can explain a great deal of sleep disorders. The amount of sleep needed may correlate with preceding learning or activity, potentially explaining why retired individuals require less sleep. (Ref). Check out our guide to a great night sleep for tips on how to get to sleep and stay asleep. These tips include non-pharmacological methods of improving sleep quality, as well as some suggestions for natural sleep supplements. Here’s a couple things to note about sleep (ref):
- 1. Slightly less sleep (even 1 hour less than normal) can affect your ability to think properly and respond quickly.
- 2. Sleep quantity matters, but quality matters too; 8-9 hours might not suffice with poor quality.
- 3. Sleeping more on weekends won’t fully compensate for weekday sleep deprivation and may disrupt the sleep-wake cycle.
Exercise
The relationship between physical activity and cognitive function has gained attention, as discussed in our recent blog post. Exercise boosts lifespan, enhances creativity, and improves cognition; explore the provided link for detailed insights on its significance.
Diet
Having proper nutrition and diet is another area where cognitive optimization can be achieved. The Mediterranean diet is correlated with better cognitive performance, though the causal effect remains unclear. The MIND diet, a variation of the Mediterranean diet, has been linked to lower rates of memory issues.(Ref).
A high-fat diet has been shown to decrease cognitive function by causing brain inflammation(Ref). Having the right diet is therefore recommended as part of a preventative measure in reducing risk of cognitive decline. One study showed that those with healthier diets were less likely to have cognitive decline when compared to people with the least healthy diets.
Proper Nutrition
Likewise getting the proper amount of key nutrients and vitamins can also have a drastic impact on cognitive function. Physical activity and good nutritional status are important determinants of physical and cognitive function (Ref). The link between nutrient deficiency and cognition is strong with vitamins, and especially B vitamins (thiamine, niacin, folate, B12) in general. (Ref, Ref).
Vitamin D is one key vitamin that many people are deficient in (this is especially true depending on where you live). Vitamin D plays an important role in many bodily functions, which we write about extensively in our blog post over Vitamin D – The Sunshine Vitamin, check it out for a more comprehensive look at why this vitamin is so important.
Importance of Omega-3 Fatty Acids for Brain Health
Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are arguably one of the most important nutrients for the brain. We talk about the benefits of Omega-3’s in our blog post regarding the difference between fish oil and krill oil (hint: they’re both good, although krill oil is a more expensive alternative to fish oil). Low Omega-3 levels have been correlated with increased disease risk and are generally lower compared to average levels (see graph below). Omega-3’s are important through all stages of the aging process, which we talk about more extensively in our blog post over the benefits of fish oil.
The Vital Role of Choline in Memory and Brain Function
Choline (formerly known as Vitamin B4) intake is strongly associated with better memory performance, and verbal memory. In fact, choline is so important that it was officially recognized as an essential nutrient by the Institute of Medicine nearly 20 years ago (ref), and is even found in baby formula due to its important role in brain function. More specifically, Choline is needed for “neurotransmitter synthesis (acetylcholine), cell-membrane signaling (phospholipids), lipid transport (lipoproteins), and methyl-group metabolism (homocysteine reduction).” (ref). Check out our guide to choline for more information about Choline.
The Crucial Role of Magnesium in Metabolism and Neuroprotection
A large number of individuals may not be getting proper amounts of Magnesium as current intake levels (in the US population at least) are below recommended levels. Magnesium is involved in more than 300 essential metabolic reactions (Ref), and is required by the ATP synthesizing protein mitochondria. Magnesium can also serve to protect NMDA receptors from activating due to calcium or glutamate, which can damage neurons, eventually leading to cell death (Ref).
We could go on and on about several other key nutrients, but the point remains the same: correcting a nutrient/vitamin deficiency can have profound health implications. Many of the above nutrients levels can be improved with diet, fortunately it is rather easy to supplement these items. A simple multi-vitamin is a good measure as it can be difficult to get the proper amount of nutrients through diet alone.
Meditation
We’ve previously wrote about the health benefits of meditation. There continues to be research into the benefits of meditation, overall it appears to make the brain age better when compared to those who don’t meditate. Meditation is good to reduce stress, increases relaxation and calmness, and can help individuals enter the “flow state”.
Conclusion
When our family, friends, and customers ask us how to improve cognition we always start by suggesting the above, as those measures cumulatively will often outperform nootropics. Legal disclaimer: we also make sure to note that we are not doctors and nothing we say should be construed as medical advice. With a good diet/nutrition, proper sleep, and exercise, nootropics can provide an extra edge and sometimes help make up for the cognitive deficiencies associated with a lack of one/multiple of these measures.
Feel like there’s something that we should include. Let us know by commenting below.
Also read our blog on BHB Salts – How Do They Help with Ketosis?
