Three substances have been recognized as the most scientifically effective for improving brain function under mental stress:
- Choline — in first place. This important nutrient promotes the synthesis of the neurotransmitter acetylcholine, which is responsible for memory and concentration. Choline is especially important during periods of high mental stress and for those who do not consume enough eggs or liver.
- Ginkgo biloba improves blood circulation in the brain, enhancing the effect of choline. However, clinical studies, including large-scale ones (e.g., GEM), have not confirmed its effectiveness in preventing age-related cognitive impairment, and side effects are possible when interacting with medications.
- Omega-3 fatty acids (EPA and DHA) — support the structure of neural membranes, have anti-inflammatory effects, and may help improve memory and learning. It is emphasized that the benefits of eating fatty fish are greater than those of taking omega-3 supplements in pill form.
Scientific commentary
- Choline may reduce the risk of cognitive decline by 40% with regular consumption (188-400 mg/day) — especially important for older adults and those on a plant-based diet.
- Omega-3 supplements have shown mixed results, but regular consumption from food sources (fish, nuts) is associated with improved brain function and reduced inflammation.
- The effectiveness of ginkgo biloba for cognitive impairment has not been confirmed in large randomized clinical trials.
It is important to understand that the key to maintaining brain activity is a balanced diet, regular physical activity, adequate sleep, stress management, and social activity. Experts emphasize that choline and omega-3 can provide significant benefits when taken regularly. Ginkgo biloba is recommended only after careful selection and medical supervision. General health factors (diet, exercise, stress reduction) remain the most consistent means of supporting cognitive function.
