HERBS FOR BRAIN, COGNITION, AND MOOD
Mental exhaustion is a real deal.
That feeling when you can physically do a workout or move around in your day (or, in most cases, rush rush rush around in your day?), yet the idea of adding one more thing to your “to-do list” can be the straw that broke the camels back. Or when you really don’t have the motivation or the focus to complete tasks, skimming over blogs (ahem), forgetting simple things, glaze over when someone is talking to you, or simply cannot concentrate.
Brain health has so many different branches (heh heh), including gut health, stress and trauma, inflammation, toxicity (environmental and internal) and hormones. This post will focus on memory, cognition and also touch on aspects of mood, such as anxiety and depression. I will write a future post on brain inflammation and mood, as this is a huge, and hugely important, topic.
“Nootropic” herbs support the brain and enhance mental performance, they are designed to cultivate mental energy, acuity and memory. Basically, nootropic means that which affects the mind. The brain and mind is something that has always fascinated me, it’s amazing! And luckily can be supported and changed with diet, lifestyle, herbs, and practice! The use of nootropics is especially important these days due to the high levels of pressure being put on our minds through multiple stimuli. We live in incredibly stressful and demanding times, constantly on the go, trying to remember a million different things, learning more and trying to run businesses and bring up children. We are also constantly surrounded by mental stimulation.
I am thinking of making up a “Brain Booster” Tonic blend, I would love to hear from you if you are interested in trying it.
The following information goes into detail of specific herbs that have been shown to support or improve brain and nervous system function, including mood, anxiety, memory and cognition/focus.
Bacopa
In Ayurvedic medicine each individual has a specific energetic constitution, the 3 categories of energetic constitutions are called doshas. Energetically, Bacopa is a cooling bitter that is thought to pacify all doshas (vata, pitta, & kapha).
Bacopa shares the common name Brahmi with another herb significant in Ayurvedic medicine, Gotu Kola (Centella asiatica). The term ‘brahmi’ originates from the Hindu god Brahma, which refers to the feminine aspect of Brahman. Brahman is the divine ‘essence of source from which all created things emanate, or with which they are identified and to which they return at the time of dissolution’. Brahman is also referred to as the ‘cosmic consciousness’, leading Bacopa to be associated with knowledge, learning, memory, and concentration. Some use Bacopa to increase concentration and devotion to support a spiritual practice, and it is believed that ancient scholars utilized Bacopa as a nootropic to memorize extensive hymns and scriptures.
Traditionally, Bacopa was utilized in various conditions afflicting the mind and nervous system. In traditional Ayurvedic medicine, Bacopa is a rasayana, or a rejuvenative tonic, which promotes the revitalization of the body and tissues. It was used tonically to promote intellect and longevity.
Modern research on Bacopa shows that Bacopa monnieri extracts are able to improve various cognitive functions in healthy college students. Other studies suggest that Bacopa monnieri decreases the rate of forgetting newly acquired information in healthy adults, and may improve cognitive processes in healthy humans.
As more and more people turn to herbal medicine, Bacopa monnieri is experiencing increasing popularity as a nootropic aid. Study participants noted a sense of calm and wellbeing from Bacopa with short term use, however, studies showed that beneficial cognitive effects of Bacopa are typically seen after 6-12 weeks, with better results seen with long term use.
In China it is used for warming the kidneys and stimulating yang energy (helpful at this time of the year).
Bacopa also contains antioxidants, which help reduce oxidative stress from busy, stressful modern life. It has also shown anti-inflammatory properties, other way it can support the brain.
Bacopa or Brahmi is an excellent tonic herb for the mind/brain and nervous system, including improving memory, anxiety and mental fatigue.
Lion’s Mane Mushroom
Lion’s Mane is a stunning mushroom and has many clinical applications, from bacterial infections, immune dysregulation, fatigue and metabolic conditions to cognition, neuroprotective and nootropic effects. It has a long history of use in Traditional Chinese Medicine for supporting the brain and neurological health.
The fruiting bodies of this mushroom contain polysaccharides, specifically a type called beta-glucans, which have been studied to support immune health and overall wellness, as well as normal, healthy cell growth and turnover.
Studies have shown that Lion’s Mane stimulates nerve growth factor (NGF) in the brain.
The brain’s ability to grow and form new connections typically declines with age, which may explain why mental functioning gets worse in many older adults. Studies have found that lion’s mane mushrooms contain two special compounds that can stimulate the growth of brain cells: hericenones and erinacines. Additionally, animal studies have found that lion’s mane may help protect against Alzheimer’s disease, a degenerative brain disease that causes progressive memory loss. (1, 2)
In fact, lion’s mane mushroom and its extracts have been shown to reduce symptoms of memory loss in mice, as well as prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain during Alzheimer’s disease. (3, 4, 5, 6)
A study in older adults with mild cognitive impairment found that consuming 3 grams of powdered lion’s mane mushroom daily for four months significantly improved mental functioning, but these benefits disappeared when supplementation stopped (7)
Lions Mane has also shown benefit in reducing mild symptoms of depression and anxiety. While there are many causes of anxiety and depression, chronic inflammation could be a major contributing factor. New animal research has found that lion’s mane mushroom extract has anti-inflammatory effects that can reduce symptoms of anxiety and depression in mice. (8, 9) Animal studies have found that lion’s mane extract can also help regenerate brain cells and improve the functioning of the hippocampus, a region of the brain responsible for processing memories and emotional responses (10, 11)
Lions Mane may also help quicken recovery for nerve injury. by stimulating the growth and repair of nerve cells (12, 13, 14) In fact, Lion’s Mane mushroom extract has been shown to reduce recovery time by 23–41% when given to rats with nervous system injuries (15).
Lion’s Mane and the gastrointestinal tract:
Lion’s mane extract may protect against the development of stomach ulcers by inhibiting the growth of H. pylori and protecting the stomach lining from damage (16). Additionally, an animal study found that lion’s mane extract was more effective at preventing alcohol-induced stomach ulcers than traditional acid-lowering drugs — and without any negative side effects (17). Lion’s mane extract can also reduce inflammation and prevent tissue damage in other areas of the intestines. In fact, they may help treat inflammatory bowel diseases like ulcerative colitis and Crohn’s disease (18, 19, 20). One study in people with ulcerative colitis found that taking a mushroom supplement containing 14% lion’s mane extract significantly reduced symptoms and improved quality of life after three weeks (21).
Lion’s mane mushroom may be beneficial for diabetes management by improving blood sugar control. In addition to lowering blood glucose, lion’s mane extract may reduce diabetic nerve pain in the hands and feet.
In mice with diabetic nerve damage, six weeks of daily lion’s mushroom extract significantly reduced pain, lowered blood sugar levels and even increased antioxidant levels (22).
Lion’s Mane is also a helpful immune-modulator, indicated in cases where the immune system may also be affecting inflammation and mood/cognition. All in all, it is wonderful tonic herb that covers many boundaries!
Rosemary
We can’t talk brain and memory without mentioning rosemary, the seemingly simple culinary herb. In ancient Greece and Rome, rosemary was thought to strengthen memory. Rosemary oil may also help “perk you up”, it is commonly used for mental strain and fatigue in folk medicine. Inhaled essential oil of rosemary can decrease mental fatigue and increase alertness. (23) Research indicates that inhaling rosemary oil helps prevent the breakdown of acetylcholine, a brain chemical important for thinking, concentration and memory (24, 25) Rosemary (essential oil diffused or a good ol’ sniff from the bottle - that is a legit scientific method!) may also decrease anxiety and stress associated with test performance, by decreasing cortisol (which can, in turn, can suppress your immune system, contribute to insomnia and cause mood swings, among other potential problems). Rosemary also improved circulation, which can be an essential factor in brain health. Culinary rosemary has been shown to improve mental function in older adults. Adding rosemary into your cooking is a delicious and very easy way to incorporate this wonderful herb’s benefits into your daily life. Rosemary also supports a healthy microbiome by providing phytonutrients and anti-microbial effects, as well as supporting digestion and liver detoxification.
*Avoid rosemary oil if you are pregnant or breastfeeding, and always be aware of essential oil use in young children, it may be contraindicated.
Gingko
Ginkgo biloba has many health benefits. It’s often used to treat mental health conditions, Alzheimer’s disease, and fatigue. Ginkgo’s health benefits are thought to come from its high antioxidant and anti-inflammatory properties, it also increases blood flow and plays a role in how neurotransmitters in the brain operate. Its clinical applications are vast, inc
*Ginkgo may increase bleeding. Don’t use ginkgo if you have a bleeding disorder or take medications or use other herbs that may increase your risk of bleeding. To limit your bleeding risk, stop taking ginkgo at least two weeks before undergoing a surgical procedure. Don’t take ginkgo if you’re on any medications that alter clotting. Don’t take it if you’re taking NSAIDS like ibuprofen, too.
Rhodiola
Rhodiola is a potent adaptogen, nervine (calms and tones the nervous system) and neuro-protective tonic herb that has won its place in our hearts as one of the best full-body health tonics and brain-supporting herbs. It is an important herb in the traditional medicine of Eastern Europe, Asia and Scandinavia where it has been used to stimulate the nervous system, enhance physical and mental performance and improve resistance to high-altitude sickness. Rhodiola has been categorised as an ‘adaptogen’ in traditional systems due to its ability to increase resistance to a variety of chemical, biological, and physical stressors, and is noted for its mood-enhancing properties. It has been suggested that rhodiola extract promotes the release of neurotransmitters in the brain stem, thus activating the cerebral cortex and limbic system (the emotional/memory-creating part of the brain). As a result, cognitive function, attention, memory and learning may be enhanced. Animal experiments have demonstrated improvements in learning and retention after 24 hours following a single dose and long-term memory after 10 days of treatment at the same dose.
As always, consult with a healthcare professional before starting any new herbs or supplements, to ensure they are suitable and safe for you.
*Disclaimer
This information is intended only as a general reference for further exploration and is not a replacement for professional health advice. This content does not provide dosage information, format recommendations, toxicity levels, or possible interactions with prescription drugs. Accordingly, this information should be used only under the direct supervision of a qualified health practitioner such as a naturopathic physician.
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