Surmounting the Brain’s Capabilities by Consuming Supplements

Our brain is the command center for everything we do—whether we’re learning new skills, making split-second decisions, or trying to stay focused throughout the day. With the increasing interest in optimizing cognitive performance, many people turn to nutritional supplements to give their brain that extra boost. Although I work to stay fit by being active and eating as appropriately as I can, I know that my most valuable resource is my brain. In order to maximize my brain’s potential to the fullest I’ve been considering supplements. But do these supplements really work?

Today, we’re diving into a study by Romaine Meeusen and Lieselot Decroix, titled “Nutritional Supplements & the Brain.” This study takes a closer look at the relationship between commonly used supplements like caffeine, creatine, omega-3 fatty acids, and B vitamins, and their effects on brain function.

 

Limitations of the Study

This research focused primarily on athletes — a population that typically has higher physical and cognitive demands. Athletes often experience cognitive fatigue under high physical stress, making them a unique group for studying the effects of these supplements. So, while the findings are valuable, it’s important to consider that non-athletes might experience these effects differently.

Another limitation is that the studies reviewed in this paper don’t address the long-term effects of supplement use. What happens after months or years of consistent use? That remains to be fully understood.

Some of the supplements that I’m considering using are Bacopa Monnieri, Gingko Biloba, and Lion’s Mane mushroom. The Lion’s Mane is the only product that I’ve tried before. I didn’t keep track of dosages, and I couldn’t quite tell if it had any effect or what the right dosages should have been in order to generate an effect… I chose these supplements because my aim is to improve my memory and overall cognitive function. We’ll see.

 

Breaking Down the Supplements:

Caffeine

Caffeine is one of the most well-studied cognitive enhancers. It works by blocking adenosine receptors in the brain, which delays feelings of fatigue and increases alertness. But its effects go beyond just keeping you awake. In this study, caffeine was shown to enhance reaction time, focus, and even memory retention.

However, it’s worth noting that these effects are dose-dependent. Too much caffeine can lead to jitteriness, anxiety, and a crash in cognitive performance, while moderate amounts provide optimal benefits. In this study, the researchers found that 3-6 mg/kg of body weight is the ideal range for cognitive enhancement.

Creatine

While creatine is widely known for its role in muscle energy production, it also plays a crucial part in brain function. The brain requires a massive amount of energy to function properly, and creatine helps by increasing the availability of phosphocreatine, which is necessary for ATP (adenosine triphosphate) production.

In cognitively demanding situations, creatine supplementation can help maintain mental clarity and cognitive performance by preventing the brain from fatiguing. This is particularly valuable in high-stress environments or when sleep-deprived.

I have also taken creatine before. I find it quite difficult for me to be able to notice differences in cognitive function when it comes to taking supplements. I do think it helped with my energy levels in the gym and helped in muscle development. However, it’s difficult to say because of the power of one’s belief mechanism.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are critical for brain structure and function. These fats are incorporated into the membranes of neurons, promoting better communication between brain cells, and reducing inflammation, which is linked to cognitive decline.

Unlike caffeine or creatine, omega-3s do not offer an immediate cognitive boost. Instead, they function as a protective measure, supporting long-term brain health and potentially reducing the risk of neurodegenerative diseases.

B Vitamins

B vitamins, especially B6, B9 (folate), and B12, play key roles in the production of neurotransmitters and maintaining mental energy. Deficiencies in these vitamins can lead to cognitive impairment, fatigue, and even depression. B vitamins help with the metabolism of homocysteine, an amino acid that, at high levels, is linked to cognitive decline.

For those looking to support cognitive health, ensuring adequate intake of B vitamins—either through diet or supplementation—can help sustain mental energy and reduce brain fog.

Results of the Study

The study found that caffeine and creatine were the most effective at providing short-term cognitive benefits, especially in high-stress environments like competitive sports or mentally demanding tasks. Participants who supplemented with these saw improvements in reaction time, mental clarity, and alertness.

On the other hand, omega-3 fatty acids and B vitamins didn’t show immediate effects on cognitive performance but were noted for their long-term protective benefits. Omega-3s, in particular, were linked to improved memory function and reduced risk of cognitive decline with consistent use over time.

 

My Analysis

From a practical standpoint, the decision to use these supplements depends on your individual goals. If you’re looking for an immediate mental boost—say, during a high-pressure workday or a challenging workout—caffeine and creatine could be effective. However, keep in mind that too much caffeine can be counterproductive, leading to jitters and decreased focus. Moderation and knowing what you can handle is key.

On the other hand, if your priority is long-term brain health, you might want to focus on omega-3 fatty acids and B vitamins. These supplements don’t provide an instant cognitive boost but could support your brain’s health as you age. As I said earlier, I’ve started taking Bacopa Monnieri, Gingko Biloba, and Lion’s Mane mushroom supplements which have provided more long-term effects. Follow me on this journey to learn what my experience with them has been.

 

What About You?

I’d love to know—have you tried any of these supplements? Do you notice a difference in your mental focus or clarity after adding things like creatine or omega-3s to your routine? If you’ve experimented with any of these, I would love to hear about your experience. Let’s dive deeper into what works for cognitive performance and how we can all improve our brain function.

 

If you’re interested in learning more about how caffeine impacts performance, check out my detailed breakdown of caffeine and workouts. How Does Caffeine Help in Surmounting Your Workouts?.

 

Although I am working on becoming a personal trainer, I currently am not one. The information in this post is intended to be a simplified summary of the scientific paper. If you can find one to trust, consult a doctor or medical professional for advice on health and fitness related matters. For those interested in exploring the study in more depth, I encourage you to read the full article. You can find the reference below.

 

Meeusen, R., & Decroix, L. (2018). Nutritional supplements and the brain. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 200–211. https://doi.org/10.1123/ijsnem.2017-0314