Harder, Better, Faster, Stronger
The holidays have finished, and the time for celebration has transitioned into a return to work and school. While researching the benefits of matcha, I became interested in natural ways to boost energy and enhance mental stamina. This week we’re looking at ways to become harder, better, faster and stronger… naturally.
What are adaptogens?
An important topic in this discussion is that of adaptogens. They are a class of herbs or supplements that help prevent extreme bodily responses to stress, maintaining equilibrium and homeostasis. This happens by assisting organisms to easily adapt to various forms of stresses, whether they be emotional, physical or mental. They are labelled below next to each title.
What are nootropics?
Nootropics are supplements or herbs that improve cognitive function, memory, creativity and motivation. They can pass the brain-blood barrier and therefore directly able to boost brainpower. Essentially everything listed below falls under the nootropic category.
Supplements for mental stamina, focus, and brainpower
Flaxseed Oil
Flaxseed oil is high in omega-3 fatty acids, a type of essential fatty acid that plays a crucial role in brain function and preserving brain health. Research has shown that omega-3 fatty acids help impairment in brain function and help improve attention. Another study has shown that supplementation with omega-3 was found to reduce symptoms of inattention in children.
Vitamin B6 (Pyridoxine)
Vitamin B6 is an essential vitamin needed in the body. Studies have shown that low vitamin B6 concentration in the blood led to decreased attention and hindered the ability to plan.
Magnesium
Magnesium helps with neuron activation and synthesis of neurotransmitters. It is responsible for over 300 metabolic processes, including energy metabolism. It has shown to reduce stress, irritability, mental confusion and depressed mood.
Ginkgo Biloba - Adaptogenic
Ginkgo Biloba has also been used for centuries, especially in India. It increases levels of dopamine and acetylcholine (another neurotransmitter) in the brain. Gingko Biloba is traditionally used to improve circulation in the brain. This results in higher libido, decrease in depressed mood and anxiety, and an increase in concentration and productivity. It can lower the viscosity of blood (through platelet modulation), and improve blood flow to the brain (through vasodilation). It offers protective benefits to the brain through its antioxidant content. A placebo-controlled study in the UK found a 120 mg dose of Ginkgo Biloba extract quickened performance on tasks requiring attention.
Passionflower
Passionflower extract is commonly used for stress and anxiety, both of which impact our ability to concentrate and stay on task. It lowers oxidative stress in the hippocampus in the brain, promoting relaxation in the muscles.
Turmeric - Adaptogenic
Turmeric is a spice that has been used for centuries in Ayurvedic medicine. Containing a compound called curcumin, which has antioxidant and anti-inflammatory benefits, turmeric has shown to enhance cognitive function and increase brain levels of docosahexaenoic acid (an omega-3 fatty acid).
Gotu Kola - Adaptogenic
Gotu Kola, another popular ingredient in Ayurvedic and Traditional Chinese Medicine, has long been used for improving mental clarity. Monks used it to improve their focus during long hours of meditation. It contains compounds that enhance brain function and tone blood vessels, supporting blood pressure. It is also known as a favourite food of elephants, which we know have an incredible memory.
Bilberry - Adaptogenic
Closely related to blueberries, bilberries are native to Europe and are remarkably high in antioxidants. Bilberries have shown to protect against diseases associated with oxidative stress such as age-related cognitive decline. They are also proven to strengthen blood vessels and improve circulation, which helps maintain adequate blood flow to the brain, improve long-term and working memory, and keep the mind in top shape.
Water-Hyssop - Adaptogenic
The nootropic water-hyssop, also known as Brahmi in Ayurvedic medicine, has long been used for medicinal and religious purposes in India. Studies have shown that water-hyssop enhances brain development, and long-term consumption helps in improving concentration levels and attention span. It contains bacoside, a natural compound attributed to improving brain health and assisting in the transmission of messages from the brain to other parts of the body. It also assists in lowering anxiety levels through its antioxidant content. These antioxidants within water-hyssop protect the hippocampus neurones, a component of the brain that prevents memory damage, aids in the retention of information and memory, and reduces brain cell death, improving the density and increasing blood flow to the brain.
Energy boosters
Ashwagandha - Adaptogenic
Ashwagandha, another adaptogenic herb, has shown in various studies to have around 216 medicinal benefits. It is essential for us because it relieves the brain by reducing oxidative stress. Due to having similar beneficial properties to other ginsengs, it is sometimes referred to as Indian ginseng. However, the two plants are unrelated. It nourishes the adrenal glands and central nervous system through its modulation of stress hormones released in the body. The root of ashwagandha contains withanolides which are a naturally occurring compound that have anti-inflammatory and anti-tumour properties. It has also been shown in numerous studies to reduce stress and anxiety. It has also shown to improve the ability to learn, along with memory retention and reaction time.
Schisandra Berries - Adaptogenic
Used in Mura Organics Focus Tea Blend, Schisandra Berries are sometimes referred to as “the five-flavoured berry.” In the 1960s Schisandra berries were recognised by Russia as an adaptogenic agent and subsequently published in the official medicine of the USSR handbook. Their findings showed that it helped fight adrenal fatigue, heart problems and negative (which is virtually all) side-effects of stress. I’m hoping to write a more detailed study about the benefits of Schisandra berries in the future but to summarise; they have shown to increase the ability of physical performance, promote endurance, improve mental performance and elevate mood amongst many other things.
Ginseng - Adaptogenic
Ginseng is an incredibly popular traditional herbal supplement that has been used for centuries in Asia. Studies have shown that this adaptogenic herb nourishes the adrenal glands and central nervous system. Ginseng modifies the release of stress hormones, like cortisol, so that our energy expenditure is focused and productive. It contains an active anti-inflammatory compound called ginsenosides. Ginsenosides affect the central nervous, cardiovascular and endocrine systems, which in turn improve immune function and stress responses. A placebo-controlled Korean study found 4500mg of red ginseng a day for two weeks improved the reaction time and brainpower of the participants. There is a difference between American grown ginseng and Asian ginseng.
Rhodiola Rosea - Adaptogenic
A perennial flowering plant, also known as “golden root”, Rhodiola Rosea has been used in many different cultures for centuries. As well as being popular in Scandinavian countries, the Vikings used it to increase strength and stamina. In Russia, it is used to assist with fatigue, increase attention span and improve memory. In China, it is used regularly by professional athletes to assist in training and enhance stamina. It has shown to improve physical performance and ease mental fatigue, as well as being used as a natural alternative to commonly prescribed antidepressants such as Zoloft.
Vitamin B12 (Cobalamin)
Vitamin B12 is required by every cell in our body for energy metabolism; however, our body can’t create it by itself, thus relying on receiving it through diet and supplementation. Vitamin B12 has shown to protect the nervous system and keep blood cells healthy, preventing a type of anaemia that can make us sluggish. Vitamin B12 deficiency can also cause brain damage.
Zinc
Zinc is an essential mineral vital for many of the body’s natural processes. It supports the immune system while also regulating enzymes and hormones. If the body is deficient in zinc, it can cause low mood, low energy and irritability.
Iron
Iron, an essential mineral, helps promote the circulation of oxygen throughout the body and helps with cell function and development. Iron deficiency is a primary cause of anaemia, which impairs cognitive abilities, decreases immunity and overall negatively impacts performance. The body needs iron to make haemoglobin, a protein in red blood cells that transports oxygen from your lungs to various parts of the body. When we are iron deficient, the red blood cells cannot effectively carry oxygen to the body’s tissues, resulting in poor performance and disease.
Creatine
Creatine is a compound that acts as a quick source of energy for the body. Adenosine triphosphate (ATP) is the energy currency of life. When your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate. Therefore, when your body needs a quick source of energy, creatine lends its phosphate to ADP and becomes ATP.
Beetroot Powder
Beetroot powder contains high amounts of nitrate. Similar to L-citrulline, nitrate produces nitric oxide in the body, relaxing blood vessels and increasing blood flow and oxygen delivery. This process allows the body to create energy more efficiently.
Matcha
Our usual go-to for energy is coffee due to its high caffeine content. If you read last weeks article on matcha, you will know the benefits of drinking matcha instead of coffee and how it helps with boosting energy. Read more about it here.
Maca - Adaptogenic
Maca is an edible plant that is native to the Andes mountains. Maca has been used for centuries for its energising qualities; this superfood is a complete protein that contains more than 20 amino acids and an array of vitamins and minerals. Used as a natural alternative to caffeine that boosts natural energy levels, increases stamina and endurance, aids testosterone production and helps relieve menstrual problems.
Along with supplementation, there are the four distinct pillars that need to be maintained for peak performance. Those things are proper hydration, healthy amounts of sleep and regular sleeping pattern, daily exercise and practices such as meditation and mindfulness.
With wellness,
Aleksandar
Banner Image Painting - Vanja Zaric ‘The Desert,’ 2016; photograph by Aleksandar Zaric for Welluvia
