Herbal Support for Cognitive Health

Cognitive health combines various mental processes, including memory, learning, attention, dementia, and executive functions. They can be affected by factors such as hydration, aging, wave frequencies, stress, diet, and lifestyle. They are far from fictions of the imagination, however, and science is finding physical changes in those exhibiting cognitive health challenges. For instance:

• A 2022 study by the National Institute of Health found a potential relationship between the gut microbiome–derived metabolite trimethylamine N-oxide (TMAO), suggesting that TMAO crosses the blood-brain barrier and were associated with higher brain inflammation[1]. 
• As our population ages, dementia is of particular interest. It demonstrates itself mentally and physically. Individuals with mild cognitive impairment or dementia had lower cerebral blood flow (CBF) compared to cognitively healthy age-matched peers and that lower CBF was independently associated with progressive cognitive decline and dementia risk[2].

You’re reading this because you recognize a need for mental acuity. Modern medicine offers various solutions, yet many people are turning to natural remedies to support brain function. Herbs have been used for centuries in different cultures to enhance cognitive function and protect against cognitive decline. Modern research has begun to validate these traditional uses, uncovering the mechanisms by which these herbs work. 

This post will explore herbs known to support cognitive health, detailing their preparation techniques, recipes, dosages, and contraindications.

Top Herbs for Cognitive Health

1. Ginkgo Biloba
   1. One of the oldest living tree species, Traditional Chinese Medicine (TCM) has used Ginkgo Biloba for thousands of years. It is known for enhancing memory and cognitive function by improving blood flow to the brain and acting as an antioxidant.
   2. Preparation:
      1. Tea: Steep 1 teaspoon of dried ginkgo leaves in a cup of boiling water for 5-10 minutes. Strain and drink.
      2. Tincture: Combine dried ginkgo leaves with alcohol (vodka or brandy) in a 1:5 ratio. Let it sit for 4-6 weeks, shaking occasionally. Strain and store in a dark bottle.
   3. Dosage:
      1. Tea: 1-2 cups daily.
      2. Tincture: 20-40 drops, 2-3 times daily.
   4. Contraindications: Ginkgo can interact with blood thinners, antiplatelet drugs, and certain antidepressants. Consult a healthcare provider before use, especially if you have a bleeding disorder or are pregnant.
2. Bacopa Monnieri
   1. Bacopa monnieri, also known as Brahmi, is an Ayurvedic herb renowned for its cognitive-enhancing properties. It’s believed to improve memory, focus, and mental clarity.
   2. Preparation:
      1. Tea: Steep 1-2 teaspoons of dried bacopa leaves in a cup of boiling water for 10-15 minutes. Strain and drink.
      2. Powder: Mix bacopa powder into smoothies, juices, or warm milk.
   3. Dosage:
      1. Tea: 1-2 cups daily.
      2. Powder: 300-600 mg, taken 1-2 times daily.
   4. Contraindications: Bacopa may cause digestive issues in some individuals. It can interact with thyroid medications and sedatives. Consult a healthcare provider if you are on medication or pregnant.
3. Rhodiola Rosea
   1. This adaptogenic herb helps the body cope with stress while enhancing mental performance, reducing fatigue, and improving mood.
   2. Preparation:
      1. Tea: Steep 1 teaspoon of dried rhodiola root in a cup of boiling water for 10-15 minutes. Strain and drink.
      2. Tincture: Combine dried rhodiola root with alcohol in a 1:5 ratio. Let it sit for 4-6 weeks, shaking occasionally. Strain and store in a dark bottle.
   3. Dosage:
      1. Tea: 1-2 cups daily.
      2. Tincture: 20-30 drops, 2-3 times daily.
   4. Contraindications: Rhodiola may cause dizziness, dry mouth, or restlessness in some people. It can interact with medications for diabetes and blood pressure. Consult a healthcare provider before use.
4. Panax Ginseng
   1. Panax ginseng, a staple in traditional Chinese medicine, is known for its ability to enhance cognitive function, reduce mental fatigue, and boost overall vitality.
   2. Preparation:
      1. Tea: Simmer 1 teaspoon of dried ginseng root in a cup of water for 20-30 minutes. Strain and drink.
      2. Tincture: Combine dried ginseng root with alcohol in a 1:5 ratio. Let it sit for 4-6 weeks, shaking occasionally. Strain and store in a dark bottle.
   3. Dosage:
      1. Tea: 1-2 cups daily.
      2. Tincture: 20-40 drops, 2-3 times daily.
   4. Contraindications: Ginseng can interact with blood thinners, insulin, and other medications. It may cause insomnia, headaches, or digestive issues. Avoid use if you have hormone-sensitive conditions or are pregnant.
5. Ashwagandha
   1. A prominent herb in Ayurvedic medicine, ashwagandha is valued for its ability to reduce stress, enhance memory, and improve cognitive function.
   2. Preparation:
      1. Tea: Simmer 1 teaspoon of dried ashwagandha root in a cup of water for 15-20 minutes. Strain and drink.
      2. Powder: Mix ashwagandha powder into smoothies, warm milk, or juices.
   3. Dosage:
      1. Tea: 1-2 cups daily.
      2. Powder: 300-600 mg, taken 1-2 times daily.
   4. Contraindications: Ashwagandha may interact with medications for thyroid and anxiety. It can cause digestive upset or drowsiness in some individuals. Consult a healthcare provider if you are pregnant or on medication.
6. Gotu Kola
   1. Gotu kola, a traditional herb in Ayurvedic and Chinese medicine, is known for its ability to enhance memory, concentration, and mental clarity.
   2. Preparation:
      1. Tea: Steep 1-2 teaspoons of dried gotu kola leaves in a cup of boiling water for 10-15 minutes. Strain and drink.
      2. Tincture: Combine dried gotu kola leaves with alcohol in a 1:5 ratio. Let it sit for 4-6 weeks, shaking occasionally. Strain and store in a dark bottle.
   3. Dosage:
      1. Tea: 1-2 cups daily.
      2. Tincture: 20-40 drops, 2-3 times daily.
   4. Contraindications: Gotu kola may cause headaches, dizziness, or stomach upset in some people. It can interact with sedatives and medications for anxiety. Avoid use if pregnant or breastfeeding.
7. Rosemary
   1. Rosemary, a common culinary herb, is also known for its cognitive-enhancing properties. It can improve memory, focus, and mental clarity.
   2. Preparation:
      1. Tea: Steep 1-2 teaspoons of dried rosemary leaves in a cup of boiling water for 10-15 minutes. Strain and drink.
      2. Infused Oil: Combine fresh rosemary sprigs with olive oil and let it infuse for 1-2 weeks. Strain and use the oil for cooking or as a salad dressing.
   3. Dosage:
      1. Tea: 1-2 cups daily.
      2. Infused Oil: Use as desired in cooking.
   4. Contraindications: Rosemary may cause allergic reactions or digestive issues in some people. It can interact with medications for blood pressure and anticoagulants. Avoid use if pregnant.
8. Sage
   1. Sage, another culinary herb, is recognized for its ability to enhance memory and cognitive function. It contains compounds that can improve neurotransmitter activity.
   2. Preparation:
      1. Tea: Steep 1-2 teaspoons of dried sage leaves in a cup of boiling water for 10-15 minutes. Strain and drink.
      2. Infused Honey: Combine fresh sage leaves with honey and let it infuse for 1-2 weeks. Strain and use the honey in teas or on toast.
   3. Dosage:
      1. Tea: 1-2 cups daily.
      2. Infused Honey: Use as desired.
   4. Contraindications: Sage may cause allergic reactions or digestive issues in some people. It can interact with medications for blood pressure and diabetes. Avoid use if pregnant or breastfeeding.
9. Turmeric
   1. Turmeric, a golden spice commonly used in Indian cuisine, is known for its anti-inflammatory and antioxidant properties. It can protect against cognitive decline and enhance brain function.
   2. Preparation:
      1. Golden Milk: Combine 1 teaspoon of turmeric powder with a cup of milk (dairy or plant-based) and a pinch of black pepper. Simmer for 5-10 minutes. Strain and drink.
      2. Turmeric Paste: Mix turmeric powder with water to form a paste. Use the paste in cooking or smoothies.
   3. Dosage:
      1. Golden Milk: 1 cup daily.
      2. Turmeric Paste: 1-2 teaspoons daily.
   4. Contraindications: Turmeric can interact with blood thinners and medications for diabetes. It may cause digestive issues in some people. Avoid high doses if pregnant.
10. Mushrooms, e.g., Lion’s Mane
    1. Lion’s mane mushroom is a medicinal mushroom known for its neuroprotective properties. 
    2. Preparation:
       1. Fresh: If you’re lucky enough to have fresh lion’s mane mushrooms, simply brush off the dirt, slice and saute, or add to your soup.
       2. Powdered: Add to smoothies, teas, or baked goods for a nutritional boost.
    3. Dosage:
       1. Fresh: 50-200 mg of fresh lion’s mane mushroom daily.
       2. Powdered: 1-3 g daily.
    4. Contraindications: Might slow blood clotting and interact with immunosuppresants. Since it is known to boost the immune system, those with autoimmune disorders should talk to their doctor before using. 

[1] Brunt, V.E., LaRocca, T.J., Bazzoni, A.E. et al. The gut microbiome–derived metabolite trimethylamine N-oxide modulates neuroinflammation and cognitive function with aging. GeroScience 43, 377–394 (2021). https://doi.org/10.1007/s11357-020-00257-2

[2] Weijs, R.W.J., Oudegeest-Sander, M.H., Vloet, J.I.A. et al. A decade of aging in healthy older adults: longitudinal findings on cerebrovascular and cognitive health. GeroScience 45, 2629–2641 (2023). https://doi.org/10.1007/s11357-023-00790-w