Four nutrients to boost brain function, memory and concentration!

Hello, wellness warriors!

🧠Need a little help with memory boost or staying focused? Here are my go-to nutrients for brain health especially if you're going through perimenopause and experiencing brain fog!

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🐟Omega-3 (EPA/DHA) helps to lower inflammation in the brain (fatty fish, walnuts, chia and hemp seeds)

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), form the building blocks of brain function. DHA makes up a significant portion of your brain’s cell membranes, ensuring smooth communication between neurons. EPA, meanwhile, fights inflammation—a key culprit in brain fog and cognitive decline. Studies show that low Omega-3 levels are linked to memory issues and mood swings, which can worsen during hormonal shifts like perimenopause.

I enjoy 1-2 teaspoons of Genestra Super EFA liquid, and the benefits? Improved focus and a calmer mind. Pair this with fatty fish like salmon or flaxseeds, and you’ve got a well-oiled brain machine!

🅱️B vitamins - get methylated Bs especially if you have MTHFR gene mutation. If you aren't sure whether you have this gene mutation, order a Nutrigenomix Test here to do at home and find out!

B vitamins, especially methylated B12 (methylcobalamin) and folate (methylfolate), are my go-to for cellular energy, and is particularly important for absorption if you carry an MTHFR gene variant. This mutation can impair folate processing, leading to elevated homocysteine levels that harm brain function. Methylated forms bypass this block, fueling neurotransmitter production and reducing fatigue and fog. I take a B-complex with methylated B12 and folate and the difference in mental stamina is noticeable. Leafy greens and eggs help, but supplements ensure I’m covered—especially during hormonal shifts.

👉Magnesium L-Threonate - this crosses the blood brain barrier boosting magnesium levels in the brain, and helps with sleep, calming overactive neurons, easing anxiety and promoting deeper rest.

Magnesium is vital, but Magnesium L-Threonate stands out because it’s designed to penetrate the blood-brain barrier, boosting magnesium levels where it matters most. This unique form enhances synaptic density—the connections between brain cells—improving memory, focus, and processing speed. For me, it’s been a lifesaver against perimenopause-related fog, with research suggesting 1-2g daily can reverse cognitive age by up to 9 years in some cases. It also promotes deeper sleep by balancing neurotransmitters like GABA. I love stacking it with magnesium-rich foods like spinach and almonds for a holistic boost.

🍄‍🟫Lion's Mane mushroom - This mushroom stimulates nerve growth factor (NGF), encouraging new neuron formation and repair. This means better memory, sharper focus, and even potential protection against age-related decline like Alzheimer’s. I take 1-3g daily (as a powder or supplement), and studies back its ability to improve cognitive scores in weeks—perfect for those foggy perimenopause days. Its anti-inflammatory perks also support long-term brain health. I’ve started adding Eversio Wellness Organic lion's mane to my morning coffee (just open the capsule into your favorite hot drink and mix!). Use bechamphealth for 15% discount.

Don't forget the Lifestyle Trifecta: Sleep, Exercise, and Sunlight

Aim for 7-9 hours of quality sleep (Magnesium L-Threonate helps here), 20-30 minutes of exercise to boost blood flow, and 15-20 minutes of sunlight for vitamin D and mood. Together, they create a synergy that keeps my brain humming—whether I’m juggling work or enjoying a quiet moment.

Why This Matters

As we age or navigate life stages like perimenopause, brain health can take a hit. Estrogen receptors are also on our brain cells so as estrogen declines, we may experience brain fog. This protocol addresses inflammation (Omega-3s), neural connections (Magnesium L-Threonate), growth (Lion's Mane), and energy (methylated Bs)—a holistic approach backed by science. I’ve felt more alert and focused, and I’m excited to share this with you!

Have you tried any of these? Drop your favorites in the comments, and let’s keep the brain-boosting conversation going! For personalized tips, book a discovery call with me here. I’d love to help.

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Note: Always consult a healthcare provider before starting supplements, especially with medical conditions or medications.