Herbs for brain health – The Fitnessista

Sharing some of my favorite herbs for brain health. As always, talk with a doctor before making any fitness or nutrition changes, or starting any new supplements. 

Hi friends! How’s the morning going? I’m getting my nails done today (yesssss) and have coaching calls this afternoon.

For today’s post, I wanted to chat a bit about brain health. This is something I’ve become more passionate and curious about, especially since I’ve been diving into Dr. Amen’s work. 

(I still can’t believe I got to meet him at the Biohacking Conference! And he was AMAZING.)

When it comes to wellness, brain health is often an area we don’t pay enough attention to—until something feels off. But just like our bodies, our brains need love and care to stay sharp, focused, and resilient.

Keeping your brain healthy isn’t just about avoiding cognitive decline later in life; it’s about enhancing your daily life now—whether it’s improving memory, mental clarity, or simply reducing brain fog. The good news is there are plenty of methods to boost brain health, and among the safest and most popular are herbs. These handy little plants you might already have in your kitchen or garden can pack a powerful punch when it comes to supporting brain function.

Best Herbs For Brain Health

Herbs have been used for centuries in traditional medicine for their healing properties. They’re loaded with compounds that protect the nervous system, enhance cognitive function, and improve overall brain health. Today, I wanted to share some of the best herbs for brain health, explaining how they work, what benefits you can expect, and how to incorporate them into your routine. Whether you’re looking to improve memory, increase focus, or support overall cognitive function, these herbs can be a natural remedy to help you on your journey. *Note: not medical advice and please talk to your PCP before adding new herbs or supplements.

What Is Brain Health?

Brain health refers to the state of your brain and its ability to perform various mental processes such as memory, learning, problem-solving, and maintaining emotional balance. It’s crucial for overall health and wellness because your brain controls everything your body does, from basic survival functions to complex thinking and emotional responses. A healthy brain is more resilient against age-related cognitive decline, Alzheimer’s disease, and other neurodegenerative conditions. Supporting brain health can improve your quality of life now and help ensure a sharper, more vibrant mind as you age.

What Herbs Are Good For Brain Health?

1. Ginkgo Biloba

Ginkgo biloba is one of the most well-known herbs for brain health, often used to support cognitive function and improve memory. It contains a compound called ginkgolide, which has been shown to improve blood flow to the brain, enhance mental clarity, and protect nerve cells from damage. Ginkgo is also believed to have anti-inflammatory properties that help reduce the risk of cognitive decline. It’s commonly used as a natural remedy for Alzheimer’s disease and other forms of dementia.

Safety Note: Ginkgo biloba is generally safe for most people when taken in recommended doses. However, it can interact with certain medications, especially blood thinners, so it’s essential to consult with a healthcare provider before starting.

2. Gotu Kola

Gotu kola is a staple in traditional Chinese and Ayurvedic medicine, revered for its ability to enhance cognitive function and support brain health. This herb contains compounds called triterpenoids that help reduce anxiety, improve memory, and boost mental clarity. It’s often used to promote longevity and has been studied for its potential to improve cognitive function in people with cognitive decline or Alzheimer’s disease.

Safety Note: Gotu kola is considered safe when taken in appropriate doses. Pregnant or breastfeeding women should avoid it unless advised by a healthcare professional.

3. Bacopa Monnieri

Bacopa monnieri, also known as Brahmi, is another powerful herb for brain health. It’s been used in traditional Ayurvedic medicine for centuries to support cognition, improve memory, and reduce stress. Bacopa is rich in bacosides, which are compounds that have been shown to protect nerve cells, enhance brain function, and improve blood flow to the brain. It’s particularly useful for people experiencing cognitive decline due to aging.

Safety Note: Bacopa monnieri is generally safe when taken in recommended amounts. However, it may cause digestive issues in some people, so it’s best to start with a lower dose and consult with a healthcare provider if you experience any side effects.

4. Rhodiola Rosea

Rhodiola rosea is an adaptogenic herb that helps the body adapt to stress, which can have a significant impact on brain health. Chronic stress is known to negatively affect cognitive function, leading to problems like memory loss, anxiety, and depression. Rhodiola helps combat these effects by reducing stress hormone levels, improving mood, and enhancing mental clarity. It’s also been studied for its potential to improve cognitive function and support brain health in people with mental fatigue or burnout.

Safety Note: Rhodiola is generally safe for most people. However, it’s best to avoid taking it late in the day as it may interfere with sleep.

5. Ashwagandha

Ashwagandha is another adaptogen known for its ability to reduce stress and improve brain function. It’s been shown to enhance memory, reduce anxiety, and support overall cognitive health. Ashwagandha contains compounds called withanolides, which have anti-inflammatory and neuroprotective properties, making it an excellent herb for supporting brain health and preventing cognitive decline.

Safety Note: Ashwagandha is safe for most people when taken in recommended doses. However, it’s not recommended for pregnant women or people with certain autoimmune conditions without consulting a healthcare provider.

6. Turmeric

Turmeric is a powerful anti-inflammatory herb that has been shown to support brain health by reducing inflammation and oxidative stress, both of which are linked to cognitive decline. Curcumin, the active compound in turmeric, has been studied for its ability to improve memory, enhance mood, and protect against neurodegenerative diseases like Alzheimer’s. Incorporating turmeric into your diet or taking it as a supplement can be a simple and effective way to support brain health.

Safety Note: Turmeric is safe for most people, but high doses can cause digestive issues. It’s also important to note that curcumin is better absorbed when taken with black pepper.

Check out this turmeric salad dressing.

Extra Tips on Supporting Brain Health

Stay Physically Active: Regular exercise improves blood flow to the brain, reduces inflammation, and promotes the growth of new brain cells.

Eat a Balanced Diet: A diet rich in antioxidants, healthy fats, and low in processed foods can protect brain cells and support cognitive function.

Get Enough Sleep: Quality sleep is crucial for memory consolidation and overall brain health.

Manage Stress: Chronic stress can have a negative impact on brain function, so it’s essential to find effective ways to manage stress.

Herbs can be a fantastic addition to your brain health routine, offering natural support for cognition, memory, and overall mental clarity. By incorporating these herbs into your daily life, along with a healthy diet, regular exercise, and proper stress management, you can give your brain the care it deserves and help protect against cognitive decline. Remember, it’s always best to consult with a healthcare provider before starting any new supplement, especially if you have existing health conditions or are taking medications.

For more information on using herbs to support your health, check out my post on the best herbs for PMS.

xoxo

Gina