Three substances are recognised as the most scientifically effective for improving brain function under mental stress:
- Choline is at the top of the list. This important nutrient promotes the synthesis of the neurotransmitter acetylcholine, which is responsible for memory and concentration. Choline is especially important when mental stress is high and in those who do not consume enough eggs or liver.
- Ginkgo biloba – improves blood flow in the brain by enhancing the effects of choline. However, clinical trials, including large-scale studies (e.g., GEM), have not confirmed its effectiveness in preventing age-related cognitive impairment, and side effects are possible with drug interactions.
- omega – 3 fatty acids (EPA and DHA) – support the structure of neuronal membranes, have anti-inflammatory effects and may help improve memory and absorption of new information. It is emphasised that the benefits of eating oily fish are greater than taking omega-3 supplements in pill form.
Scientific commentary
- Choline may reduce the risk of cognitive decline by 40% with regular intake (188-400 mg/day) – particularly important for the elderly and those on a plant-based diet.
- Omega-3s in supplement form show mixed results, but their regular consumption from food sources (fish, nuts) is associated with improved brain function and reduced inflammation.
- The efficacy of ginkgo biloba for cognitive impairment is virtually unproven in large randomised clinical trials.
It is important to realise that the key to maintaining brain activity is a balanced diet, regular physical activity, adequate sleep, stress management and social engagement. Experts emphasise that choline and omega-3 can provide tangible benefits if taken regularly. Ginkgo biloba is only recommended with careful selection and medical supervision. General tonic factors (diet, movement, lack of stress) remain the most sustainable means of maintaining cognitive function.