TL;DR: Supporting your cognitive health doesn’t have to be overwhelming! Small changes can make a big difference, from better sleep and regular exercise to nutrient-rich foods and key supplements. Your brain thrives on balanced blood sugar, quality rest, and proper care of your gut, blood flow, and stress levels. Adding brain-friendly foods like fish, eggs, and berries—or supplements like magnesium, omega-3s, and choline—can further support mental clarity, focus, and memory. Whether you dive into genetic insights or stick to simple daily habits, these strategies are designed to keep your brain sharp and thriving.†
Feeling like Your Brain Isn’t What It Used to Be?
Have you found yourself struggling with focus, memory, or mental clarity lately?
Maybe you've noticed it’s been harder to keep up with things or even had conversations with others who feel the same way.
If this sounds familiar, you're definitely not the only one.
In today's fast-paced world, there are several factors that may be affecting our cognitive health.
Constant distractions and information overload from social media, the pressure of globalization, and even poor lifestyle choices—like lack of sleep, unhealthy diets, or limited physical activity—are all contributing to cognitive decline.
While we can’t definitively answer why cognition seems to be changing for many of us, there are things we can do to better understand what’s happening. By taking a closer look at how our brains work and exploring simple, science-backed strategies, we can start making improvements in our cognitive health.
How Does Your Brain Work?
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Your brain is made up of two main types of cells that work together to keep you thinking, feeling, and functioning.
The first type, neurons, are like the brain’s communication network. They send messages using electrical and chemical signals, allowing different parts of your brain and body to communicate.
The second type, glial cells, outnumber neurons and provide critical support. They help maintain balance, create myelin—a protective layer that speeds up signals—and keep your neurons healthy. One special type of glial cell, called astrocytes, plays a key role in brain energy and function.1
The Brain’s Intense Energy Demand and Its Connection to Glucose
Even though your brain makes up only about 2% of your body weight, it uses a whopping 20% of your body’s energy.2 Two-thirds of this energy is dedicated to helping neurons send signals and do their job effectively. Most of this energy comes from glucose (sugar), with smaller amounts coming from fats and protein metabolism.
Astrocytes take in glucose and convert it into energy, producing a byproduct called lactate, which neurons then use as fuel.3
- When your blood sugar levels aren’t balanced, it can affect how well your brain functions. Prolonged imbalances can lead to poor cognition and make thinking harder.
Glymphatic System: How It Clears Brain Waste and Supports Cognitive Health
Your brain produces a lot of waste as it works hard to keep you going. This waste includes metabolic byproducts, excess neurotransmitters, and damaged cells.
The glymphatic system acts like a clean-up crew, flushing out harmful substances and maintaining your brain’s health.4
Interestingly, the glymphatic system works mostly while you sleep and is much less active when you're awake, and it is more efficient when you're lying on your side or back than on your stomach.5
- If the glymphatic system isn’t working properly, waste can build up, leading to focus, memory, and overall cognition issues.
What Impairs Cognition?
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Your brain is a vital organ that needs regular care to stay healthy. In a nutshell, it works best when it gets:
- A steady supply of nutrients
- Good blood flow with plenty of oxygen
- Balanced neurotransmitter levels
- Strong detoxification systems
When this balance is disrupted, it can harm your brain’s health, causing issues like:
- Brain inflammation
- Trouble focusing
- Problems with learning and memory
- A restless, overactive mind
Unfortunately, everyday life can disrupt this balance, even leading to long-term cognitive decline.
So, what’s really going on? Which specific mechanisms are the main ones responsible for impairing cognition?
Here’s what you need to know:
Poor Glucose Metabolism
Your brain needs glucose for energy, but when blood sugar levels stay high for too long, it can lead to trouble:
- High blood sugar can cause glycation—when excess sugar binds to proteins, damaging them over time.
- This damage can increase inflammation in your brain and harm its function.
- People with high blood sugar are more likely to experience memory issues and cognitive struggles.6
Leaky Gut and “Leaky Brain”
When your gut isn’t healthy, it can cause inflammation that affects your brain. Here’s how:
- A damaged gut lining can lead to a weaker blood-brain barrier, which protects your brain.
- This allows harmful chemicals and inflammatory molecules to enter your brain, disrupting its function.
- Nutrient deficiencies, which are both a consequence and a cause of poor gut health, can also make it harder for your brain to work properly.
Poor Methylation
Methylation—a key process in your body—is vital for brain and vascular health. When methylation is impaired, you may face:
- Disrupted detox systems, including the glymphatic system, which clears waste from your brain.
- Lower levels of nitric oxide (a natural vasodilator), leading to high blood pressure and poor circulation.
- Unbalanced production and transport of neurotransmitters, such as dopamine and melatonin (the sleep hormone).
High Histamine Levels
Histamine plays an important role in your immune system, but too much can cause:
- Inflammation in your brain by excessively activating mast cells, which release inflammatory proteins.
- Then, to control histamine levels, the histamine H3 receptor acts as a safety switch, but it also lowers key brain chemicals like dopamine, serotonin, and GABA. These chemicals are essential for supporting clear thinking and emotional balance, negatively impacting cognitive function.7
Chronic Stress
Stress impacts your brain and body in many ways:
- It can damage the cells lining your blood vessels, reducing blood flow to your brain.
- Chronic stress causes inflammation and can even shrink the number of small blood vessels in your brain.
- It disrupts your nervous system, keeping your body stuck in a fight, flight, or freeze response.
Hormonal Imbalances
Hormones play a big role in your brain health. Some factors, like nutrient deficiencies, menopause, or other hormonal changes, can interfere with how your brain functions.
Poor Posture
The way you sit or stand affects more than your back—it impacts your brain. With most people spending hours hunched over their cellphones, computers or sitting for long periods, poor posture has become a common issue that can lead to poor cognition. How you carry yourself physically plays a bigger role in your overall well-being than you might realize.
Poor posture can:
- Disrupt your glymphatic system, making it harder for your brain to clear waste.8
Sedentary Lifestyle
Exercise isn’t just for your muscles—it’s vital for your brain:
- Regular physical activity boosts blood flow, delivering oxygen and nutrients to your brain.
Post-Viral Syndromes
Recovering from certain illnesses can leave long-lasting effects on your brain, including:9
- Neuronal damage and inflammation.
- Vascular problems that affect blood flow.
- Metabolic challenges need to be carefully managed with the help of a healthcare practitioner.
By understanding these factors, you can take steps to support your brain health. Focus on balanced blood sugar, proper posture, regular exercise, and stress management to give your brain the care it deserves.
How Genetic Testing Can Help Support Your Brain Health Routine
Enhancing brain health is all about figuring out what works best for you.
Everyone is different, and some people have genetic quirks that make them need more of certain nutrients, like choline.10 Choline is important because it helps make acetylcholine, a neurotransmitter that plays a big role in memory and thinking. Even if two people eat the same amount of choline, their genes could affect how their bodies use it, leading to very different cognitive results.†
Your genes have a big say in your brain health potential. Genes can naturally have variations (called "Born Dirty Genes") or even malfunction due to things like your environment or lifestyle (referred to as "Got Dirty Genes").
Some examples of Dirty Genes that may affect your cognition are:
- PEMT
- COMT
- MTHFR
- APOE4
For example: the COMT gene helps break down dopamine in the brain. Different variations of this gene can affect things like mood, attention, and focus. Some people with certain COMT variants might have a harder time staying motivated, or experience increased anxiety, making it tougher to think clearly and perform well.
The good news is that you can learn more about your genes through genetic testing, which can help you create a personalized plan with the right nutrients and strategies for your brain.
If genetic testing isn’t for you, trying out different habits and supplements can still help you figure out what makes you feel your best.
12 Simple Ways to Support Cognition
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Supporting your brain for long-term health doesn’t have to be complicated. Small, consistent changes in your lifestyle can make a big difference in supporting your cognitive function to help keep your brain sharp.
12 Simple Ways to Support Cognition
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Which Foods Support Cognition?
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Supporting your brain with nutrient-rich foods is a simple and effective way to support long-term cognitive health. Certain foods contain powerful compounds that support your brain, memory, and overall function. Here are some of the best brain-friendly foods to include in your diet:
- Low-mercury fish like sardines, tilapia, trout, catfish, and anchovies contain Omega-3 fatty acids, especially DHA. This essential fat supports the expression of the Brain-Derived Neurotrophic Factor (BDNF), which supports neuroplasticity and helps neurons thrive.11
- Eggs contain choline, a nutrient that helps support the production of acetylcholine—a neurotransmitter vital for memory and neuroplasticity.12
- Cocoa, grapes, blueberries, and blackberries contain polyphenols, which act like antioxidants to protect your brain. These compounds also support healthy blood flow and nitric oxide production.13
- Matcha and green tea contain some types of polyphenols that support the stimulation of sirtuins, proteins that enhance autophagy. This process helps support the clearing of harmful proteins like beta-amyloid peptides from the brain.14
- Coconut oil can potentially support cognitive health, especially as you age.15
Including these foods in your daily meals can give your brain the nutrients it needs to stay healthy and strong for years to come.
Which Supplements Support Cognition?†
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Adding key nutrients to your routine can help support your brain, memory, and cognitive performance. Many of these nutrients also support neural health and learning. Here are some great options to consider:†
- Creatine supports brain energy by helping cells produce ATP, the body’s primary energy source, which can improve mental performance.16†
- Magnesium enhances feelings of calm, supports neuroplasticity—your brain's ability to adapt—and promotes learning and memory. It also encourages new neuron growth and supports cognition as you age 17†
- Phosphatidylserine, a vital phospholipid in brain cells, supports memory, focus, and overall cognitive performance.18†
- Choline plays a crucial role in producing acetylcholine, a neurotransmitter essential for memory and clear thinking.19†
- Ginkgo biloba supports healthy blood flow to the brain and contains acetylcholinesterase inhibitors, which help maintain healthy levels of acetylcholine.†
- Omega-3 fatty acids, especially DHA, support memory and help protect your brain as you age, particularly for those with a genetic predisposition.20†
- NAC (N-acetylcysteine) helps support glutamate level regulation21 and glutathione production22, supporting optimal brain health.†
Incorporating these nutrients into your diet or as supplements can help you support a sharp, healthy mind for years to come.†
Seeking Health Brain Health Supplements†
Fuel your mind for success! Give your body the brain food it craves with our Brain Health Supplements. Designed just for you, they support clarity, cognitive performance, and mental well-being. Prioritize your health by giving your brain the care it deserves—because a healthy mind powers a vibrant life!†
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Optimal PC provides 800 mg of soy-free phospholipids from non-GMO sunflower lecithin. It offers a convenient way to supply your body with the essential nutrient choline from phosphatidylcholine (PC). Each serving provides 800 mg of phospholipid complex.†
Fish Oil includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These important omega-3 fatty acids have many health benefits, including supporting healthy memory function, cognition, and mental health.†
Optimal Magnesium provides two well-tolerated forms of bioavailable magnesium in one simple capsule. The malate form supports natural energy, while the lysinate-glycinate form supports relaxation and GI comfort.†
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Phosphatidyl Serine is a phospholipid that supports a healthy stress response in the body. This supplement contains 150 mg of non-GMO sunflower-sourced phosphatidylserine per capsule. Phospholipids are fat-like molecules that make up our flexible cell walls and allow hormones, neurotransmitters, and nutrients to function normally.†
B Complex Plus includes 680 mcg DFE (400 mcg) of the active, methylated form of folate. Active folate is known as 5-methyltetrahydrofolate (5-MTHF). It is the only form of folate that crosses the blood-brain barrier. It supports MTHFR gene variations and healthy methylation throughout your body.†
For extra cognitive and brain health support, consider:†
The Bottom Line
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Your brain is the command center of your body, and keeping it healthy is essential for living your best life. By making small, consistent changes—like eating nutrient-rich foods, staying active, managing stress, and getting quality sleep—you can support your cognitive health and mental clarity for years to come. Don’t forget to consider supplements that provide targeted nutrients to fill any gaps in your routine.†
Remember, it’s all about finding what works for you and taking proactive steps to care for your brain—because a sharp mind leads to a vibrant, fulfilling life.
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References:
- https://pubmed.ncbi.nlm.nih.gov/26342039/
- https://pubmed.ncbi.nlm.nih.gov/34341108/
- https://pubmed.ncbi.nlm.nih.gov/35087428/
- https://pubmed.ncbi.nlm.nih.gov/25947369/
- https://pubmed.ncbi.nlm.nih.gov/26245965/
- https://pubmed.ncbi.nlm.nih.gov/21900628/
- https://pubmed.ncbi.nlm.nih.gov/27363923/
- https://pubmed.ncbi.nlm.nih.gov/26245965/
- https://pubmed.ncbi.nlm.nih.gov/37583958/
- https://www.mdpi.com/2072-6643/9/8/837
- https://pubmed.ncbi.nlm.nih.gov/26901223/
- https://pubmed.ncbi.nlm.nih.gov/39275163/
- https://pubmed.ncbi.nlm.nih.gov/23055633/
- https://pubmed.ncbi.nlm.nih.gov/30813433/
- https://pubmed.ncbi.nlm.nih.gov/30056419/
- https://pubmed.ncbi.nlm.nih.gov/38418482/
- https://pubmed.ncbi.nlm.nih.gov/35128033/
- https://pubmed.ncbi.nlm.nih.gov/36558392/
- https://pubmed.ncbi.nlm.nih.gov/39275163/
- https://pubmed.ncbi.nlm.nih.gov/25954194/
- https://pubmed.ncbi.nlm.nih.gov/35316513/
- https://pubmed.ncbi.nlm.nih.gov/34208683/
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.