Through a combination of techniques and supplements you can turn your brain into an iron trap for information.
So if you’re looking to become the next Bradley Cooper from Limitless, or simply want to not forget where you left your keys, continue reading.
We’ve done our research and have come up with many proven methods for memory enhancement.
These are techniques that form the foundation for any kind of brain-boosting regimen.
Eat the right foods. Foods high in Omega-3 acids, such as fish oil, flax seed and krill oil, help to balance out the omega-6 to omega-3 ratio. My personal favorite is krill oil, as krill oil has all the benefits of “standard” fish oil but also contains astaxanthin. This chemical protects omega-3s from oxidation and is highly beneficial for brain health.
Additionally, you should focus on eating more fruits and vegetables and less sugar and grains. Doing this will benefit your entire body system, and it is something you should really implement today for better overall health and well-being.
Exercise is also crucial component for optimum brain function. For one, exercise stimulates your nerve cells to create new connections and strengthens existing ones. Exercise also helps to protect your nerve cells from damage.
Furthermore, exercise stimulates blood flow to the brain, and studies have shown that exercise expands the brains’ memory center one to two percent per year. Normally, this center would have declined in performance, but exercise prevented this decline and even lead to an increase in grey matter (R).
One of my favorite methods of exercise is HIIT Training. HIIT Training burns more calories in a shorter period of time than traditional methods.
Sleep is a crucial factor for all body systems, and memory is no different. Studies have shown that getting a good night’s sleep is essential in the process of brain growth, also known as neuroplasticity (R). Sleep is also proven to consolidate your memories and give your brain time to “rehearse” events, such as if you were learning a new skill.
Mix It Up
Use it, or lose it. This old adage that is normally used for talking about growing muscle also holds true for brainpower. It is important to be constantly challenging your brain, and there are many ways to accomplish this.
One method is to switch things up so your brain has to work a little harder. Try doing things you would normally do with your right hand, with your left hand. I like to try and write with my left hand or use my left hand in the shower instead of my right.
This stimulates your brain and creates new connections between neurons.
Another technique is to try brain games such as Sudoku or other puzzles. Different games will stregenthen different reginos of the brain, so it is important to play a wide variety.
One of my favorite programs for strengthening memory and overall brain power is Peak. It is a collection of games created to work multiple different areas of the brain effectively. Most of them are pretty fun too, which is a great bonus and helps you to stay consistent with your practice.
Along with sleep, exercise and proper diet, there are several natural supplements that have been shown to boost brain power and memory.
This ancient Chinese herb boosts circulation to the brain, increasing your brain’s potential and keeping it healthy. Meta-analyses of studies shows that ginkgo biloba is just as helpful for dementia as drugs that are commonly prescribed to treat Alzheimer’s.
Additionally, researchers have shown that low levels of this crucial vitamin are associated with poorer brain function in older adults. Luckily for us, our bodies can create Vitamin D on their own just using natural sunshine.
So make sure to get out and get some sun every day! During the winter or if you work an office job, it would be prudent to take a Vitamin D supplement.
Choline is an essential nutrient that your body only makes in small amounts, therefore you must get the majority of it through your diet. Choline is important in nerve communication and helps to reduce chronic inflammation.
Many consider choline a “base supplement” for any one using nootropics, which we will get into shortly.
In pregnant women, choline has even greater effects. Research has shown that taking choline during pregnancy boosts the brain activities of animals in utero, indiciating it most likely has similar effects for adults. These effects include boosting brain levels, improving learning and memory as well as slowing age-related memory decline.
Because your body does not naturally produce much choline, it is crucial that you make sure you are getting enough.
One method of cognitive enhancement that has increasingly popular over the last few years is nootropics. These synthetic substances are carefully created to supercharge your brain and get it working in the highest order.
Nootropics grant a wide variety of benefits to the user, including enhanced productivity and focus, better social skills, better workouts and even sounder sleep.
Generally, you can think of nootropics as something that gives the user greater control over their neurochemistry.
Almost all the popular nootropics are quite safe, and the most reported side effect is a headache, which can be mitigated by supplementing with choline.
You do need to be careful when taking nootropics, as taking too much can build up a tolerance to that particular drug, and taking it too often can lead to a minor dependence on the drug.
In order to combat these side effects, always cycle your nootropics and take the recommended dosage. Cycling involves taking 2 or more different nootropics, for example taking nootropic A for two weeks and then switching to nootropic B for 2 weeks, and then back to A again. This stops your body from getting too used to any certain drug.
Here’s a brief list of some of the more popular nootropics:
While not a traditional nootropic, it is one of the original “brain enhancer” chemical. L-theanine is an amino acid found in black and green teas, and it’s primary method of action is through altering your brain wave patterns (R). It assists in honing your focus, reducing stress and producing an overall sense of wellbeing.
L-theanine is considered very safe, with most reported side effects being headaches, dizziness and some stomach issues. L-theanine is also known to lower blood pressure, so use with caution if you are on high blood pressure medication.
This is a well known nootropic that can be thought of as an enhanced version of Piracetam, which is the original nootropic. It works to increase memory, expand learning capacity, improve your energy levels and increase concentration and focus. Pramiracetam is basically a super strong version of Piracetam, and it has a very long half life and is fat-solube. This means it lasts much longer in your system than Piracetam.
Adranfil is an energy-boosting nootropic that is metabolized in the body into Modafinil. Modafinil is an old nootropic that is a well-known stimulant and focus booster. Additionally, it has been shown to enhance mood, motivation and even reaction time. Furthermore, adrafinil is a potent nootropic that can promote an increased learning capacity, better memory and faster recall.
One of the primary mechanisms of actions of adrafinil is the increased production and release of the neurotransmitter hypocretin. This can in turn lead to an increase production of dopamine, histamine, and norepinephrine, all hormones related to energy and feeling awake.
Adranfil has been used by millions safely, but some potential side effects are headaches, dizziness, nausra and some gastrointenstinal distress. There can be some damage to liver function if this drug is abused, and there is a potential for increased blood pressure. If you experience side effects, please discontinue use of adranfil immediately and see a physician.
Noopept might be one of the strongest nootropics available on the market at this time. This nootropics most obvious effect is how it is able to enhance memory and improve the ability to learn. Brain signals are processed more efficiently and smoothly, leading to more and clearer memories being recalled.
Users of noopept report better clarity, better memory and stronger focus. Noopept has even shown rehabilitative effects to patients with mild cognitive disorders.
Another benefit of noopept is that it works extremely quickly, with effects becoming noticeable after only 15 to 20 minutes. This is stands in stark contrast to the days and sometimes months that it takes for some nootropics to work.
The side effects of noopept are consistent with other nootropics, and users have only reported a few minor side effects such as headaches, restlessness and dizziness. Lower the dosage or decrease the frequency of ingestion if any of these side effects occur.
Stack It Up
Nootropics work at their best when you customize a “stack” that fits your needs and personal brain chemistry. A “stack” refers to a collection of nootropics that combined to produce a certain effect.
Most nootropics also work best when combined with other nootropics that have synergestic effects.
You can customize the stack yourself or find stacks that have been put together by a professional to ensure you are getting the proper dosage and combination of nootropics.
We have thrown a lot of information at you in this article, so here is a quick breakdown:
Improving memory first starts with the basics:
- get enough sleep (between 7 to 8 hours)
- eat well (less grains and sugar, more fruits and vegetables)
- make sure you are getting a good amount of Omega-3s (krill oil is optimal)
- Playing brain games and constantly challenging your brain is essential as well
Next, you can try some ginkgo biloba to boost blood levels in the brain, as well as try supplementing with Vitamin D and Choline.
Nootropics can also be used to further enhance your mental abilities. Try one or even a nootropic stack to see how they are able to benefit you!
If you are interested in a nootropic to begin with, check out our review of NooCube for an awesome collection of nootropic ingredients.
Hey! My name is Stephen and I’m the owner of Ultimate Core Health. Since we started, we’ve grown into a trusted resource for unbiased, science-based articles and reviews on fitness, nutrition and supplements. Check me out on social media, feel free to add me if you want to talk health!