The study of intelligence It has always interested psychologists, and that is why many studies have been carried out to try to understand what this quality really is and how we can improve it.
Although most of the efforts by specialists have been focused on the mission of better understanding the nature of intelligence and the genetic and educational factors that can influence it, some research has sought to understand what nutrients can improve intellectual performance
Nutrients and supplements that improve our intelligence
There is a lot of research that seems to indicate that diet influences our intellectual performance. An example of this is a study carried out by Holford and Lawson, in which they observed that there is a strong positive correlation between a diet high in sugar and simple carbohydrates and low intelligence.
In this sense, there are also abundant studies that have attempted to find the relationship between the intake of certain nutrients and the improvement in the performance of some cognitive functions.
In the following lines you can find a list with the nutrients and supplements that can help improve intelligence or better preserve it over time.
1. Creatine
Those people who are in contact with the world of physical exercise have surely heard of creatine, an organic substance found in the muscles and nerve cells of living organisms It has a structure similar to amino acids.
Creatine increases sports performance, especially when working on anaerobic endurance, strength, speed or power. It is also used by those people who want to increase their muscle mass because it retains fluid in the muscle, which allows them to obtain a more muscular image.
Some research indicates that creatine also improves cognitive performance. The data suggests that it improves memory and attention, in addition to playing a determining role in cellular energy.
2. Caffeine + L-Theanine
Caffeine is a well-known and consumed stimulant throughout the world. It provides a series of benefits for people; For example, it increases wakefulness and reduces fatigue, has a protective effect against dementia, accelerates metabolism and helps lose weight. It also has a diuretic effect.
However, studies suggest that caffeine alone does not improve performance in tasks that affect learning and memory, but it does do so if it is combined with L-Theanine, an amino acid that we can find in green tea. It also produces other benefits such as improvements in working memory, attention, concentration and shifting of attentional focus, as well as visual processing.
3. Spanish sage (Salvia Lavandulifolia)
This perennial herbaceous plant is found in Spain and the south of France. Is an aromatic herb that increases acetylcholine levels Consequently, it produces benefits in memory and improves mood. Scientific studies also conclude that it is beneficial in cases in which a person suffers from Alzheimer’s. It also produces an antidepressant, anxiolytic, estrogenic and anti-inflammatory effect.
4. Rhodiola Rosea
This plant grows in the cold regions of the northern hemisphere and belongs to the Crassulaceae family. Scientific data seems to indicate that it improves cognition and memory, in addition to producing other psychological benefits such as a decrease in levels of mental fatigue and anxiety. Likewise, its benefits appear in situations in which it is necessary to use memory, calculation, concentration ability and speed in audio-visual perception
It is easy to find Ginseng in any country, as it is a very popular supplement that has been used for centuries as part of Chinese medicine, but today it is also used in the West. Studies suggest that it improves working memory and attention span. It also has an invigorating function on a sexual level, reduces fatigue and improves mood.
6. Gingko Biloba
As in the previous case, another of the best-known supplements of our days is Gingko Biloba. It is a unique tree native to China associated with improvements in memory, attention and concentration. Studies indicate that it is effective for use with patients with dementia. It also has an anxiolytic effect.
7 Omega-3 fatty acids
Although fats tend to have a bad reputation, especially saturated and transsaturated fats, because they promote obesity and cardiovascular diseases, There are also healthy fats
Among healthy fats we find polyunsaturated fats, and some of the best known are Omega-3 fatty acids, which are found mainly in fish, but also in nuts. Its consumption is associated with less age-related cognitive decline, which is why it favors the prevention of Alzheimer’s. Research indicates that it improves memory, the ability to concentrate and pay attention. It also improves mood.
