Brain-Boosting Botanicals
UNLOCKING THE POWER OF HERBS.
If you do a quick online search for herbs for brain health, you’ll probably see articles that list the “top” or “best” herbs that benefit the brain in some way.
There’s something very compelling about the possibility that we could consume a particular herb – preferably in an easy-to-take supplement form – and boost our brain health.
We naturally prefer an easy solution if one is available. So, it’s not surprising that researchers have been studying the effects of individual plants (often individual components of a given plant), and that articles have been written to share key highlights from that research.
In this article, we’ll share the findings from a recent review on “nootropics,” highlighting a few of the top herbs for brain health mentioned in that review. Then we’ll dive deeper into the power of plants to support brain health in a holistic way.
SOME TOP HERBS FOR BRAIN HEALTH
An academic review by Dr. Matěj Malik and Dr. Pavel Tlustoš – published in 2023 in Plants – focused on nootropic herbs, shrubs and trees, i.e., plants that have been studied for their potential to improve cognitive function. Below is a summary of four of the herbs they looked at, ones that are commonly promoted as brain-boosting herbs.
· Ginkgo biloba is rich in antioxidants and is anti-inflammatory. It has a long history of use as a treatment for dementia in traditional Chinese medicine and some research has found that it may indeed enhance cognitive function or slow cognitive decline in people with Alzheimer’s disease (AD) or mild cognitive impairment (MCI). However, research findings to date have been inconsistent so more research is needed.
· Ashwagandha, which contains many valuable phytochemicals, has been used successfully in Ayurvedic medicine for more than 3,000 years to treat neurological disorders (among other things). Research suggests that ashwagandha may mitigate oxidative damage (which is associated with the development and progression of AD) and inhibit the formation of amyloid-beta plaques (a hallmark of AD). The review noted that although the research findings are promising, there is “still a lack of accurate clinical data to support its therapeutic use” as a nootropic.
· Ginseng is one of the most popular herbal medicine plants, used worldwide. Studies suggest it can have beneficial effects on cognitive performance, with few reported side effects. However, the results vary across studies, in part because of variations in study design. In the end, the review concluded that there is insufficient high-quality evidence to reach any firm conclusions about the cognitive-enhancing effects of ginseng in healthy individuals or in people with dementia.
· Gotu kola is a medicinal herb that has been used in Ayurveda[AM2] and Traditional Chinese Medicine for thousands of years. The review noted that gotu kola has remarkable neuroprotective and cognitive-enhancing properties. Yet, the researchers again concluded that there was insufficient clinical evidence to confirm that gotu kola improves cognitive function.
In total, the review examined the research on ten nootropic plants – the four above plus maca, rhodiola, schisandra, eleuthero, guarana, and water hyssop (bacopa).
A theme emerged in their review of these plants.
They all show “substantial potential therapeutic benefits” for cognitive function and have often been used with success for years in traditional medicine. But the key word is “potential.”
The researchers were careful to point out that there is still “considerable debate as to the effectiveness of these plant formulations” because findings to date have been inconsistent or unreliable. More research is needed to flesh out the many unanswered questions, such as which plants (or which components of a given plant) provide which therapeutic benefit to which population, in what format and at what dosage and frequency.
A HOLISTIC APPROACH
Seeking scientific proof of the efficacy of a single plant or specific compound from a plant is popular in part because researchers are hoping to discover compounds suitable for new drug candidates (or supplements).
“There are certainly times when supplements or drugs are needed, but integrating plant medicine into your day-to-day life is something that everyone can and should do to help keep the brain, and entire body, healthy,” said Christine Dennis, a medical herbalist based in Ontario, Canada. “Making food your medicine is key.”
Rather than looking for individual herbs that are particularly supportive of brain health, it’s important to think more broadly and holistically. Our bodies are made up of complex interconnected systems that must all work together.
For example, Ms. Dennis pointed out that a healthy cardiovascular system is critical for brain health. “You need to have a healthy cardiovascular system as a foundation for brain health,” she explained. “If you don’t, then any nutrients you take in can’t get to where they are needed.”
So, herbs known for supporting heart health – such as hawthorn, hibiscus, and motherwort – are just as important as the herbs described in the previous section that are typically associated with better brain health.
Using whole plants rather than isolated components of a plant is important, too. “Each plant contains hundreds or thousands of chemical constituents that work synergistically,” said Ms. Dennis. (This may be one of the reasons why scientific studies of isolated plant compounds have had limited success or resulted in inconsistent findings.)
Ms. Dennis also emphasized that while modern science may not yet have proven the effectiveness of various plants for brain health, we can trust the centuries of experience from traditional medicine to guide us for now. “This is a type of valid evidence; it’s just a different way of knowing,” she said.
“Much research involves experiments looking at the use of isolated plant compounds in animals, but it’s important to acknowledge that there is a very long history of usage of whole plants by humans that has provided an abundance of knowledge about the power of plants for health,” said Ms. Dennis.
“Herbs and spices have been used safely for hundreds or thousands of years not just as flavourings. People knew of the health benefits and understood their importance, making spices very valuable currency in ancient economies.”
TIPS FOR SUPPORTING BRAIN HEALTH WITH HERBS
So, what exactly is a person to do if they’d like to support their brain health with herbal medicine?
If you’re experiencing a serious health condition or are taking medication consult with a professional herbalist or your healthcare practitioner for guidance about using supplements.
There is a lot you can do on your own as well, whether you are seeking to maintain or improve your brain health.
Rather than a prescription of specific herbs to take, this is a list of tips to make herbal medicine a part of your everyday life.
· Use herbs and spices liberally in your cooking
Cooking with herbs and spices adds a wealth of flavonoids – plant compounds that can inhibit neuroinflammation and enhance cognitive performance – to your meal.
“The real magic of herbal medicine lies in herbs and spices. They contain far more chemical constituents than fruits and vegetables do, and they are easy and delicious to add to your meals,” said Ms. Dennis.
“So, the more herbs and spices you use, the better. Any time you are preparing a food or drink, consider if there are any that you can add, to give it both a flavour and nutrition boost.”
Any kind of herb or spice will do, but here are just a few examples with affinity to brain and/or heart health: sage, rosemary, sweet marjoram, oregano, thyme, mint, turmeric, ginger, and cinnamon.
· Drink herbal teas
Consuming tea (either hot or cold) made from various herbs is a great way to increase your intake of brain-healthy phytochemicals. Look for all-natural teas without any added flavouring or make your own loose-leaf tea from individual herbs or blends you create.
And avoid adding any sweetener if you want to maximize the brain benefits. Any type of herbal tea will be a good choice, but here are some suggested brain- and heart-healthy herbs you might want to try: lemon balm, tulsi (holy basil), green tea, any type of mint, hawthorn, rosehips, lavender, and catnip.
· Diversify the herbs and spices you use
“Variety is key whether your goal is prevention or treatment. You want to take in as many different phytonutrients as you can to support vibrant health,” said Ms. Dennis.
“Pay attention to what you’re buying each time you visit the grocery store or farmer’s market. It’s likely that you keep putting the same things in your cart week after week. I recommend trying new recipes or just experimenting with adding new herbs and spices to your usual cooking – whatever will inspire you to expand the diversity of the plant foods you’re eating. I especially recommend incorporating as many fresh herbs as you can.”
· Diversify the sources of herbs and spices, too “You want to increase the diversity of the nutrients you consume by eating lots of different types of herbs and spices, but it’s great to diversify even more than that by increasing the microbial diversity of the herbs and spices you eat,” said Ms. Dennis.
“Every garden has its own microbiome with a unique mix of beneficial microbes, so you can diversify your gut microbiome by eating plants from different places.” You might try growing your own in a backyard garden or indoor pot, swapping herbs with friends/neighbours/family, and buying directly from different farmers. (To learn about the importance of a healthy gut microbiome for brain health, check out the article “Gut Reaction: Bacteria and Your Brain Health” in volume 7 of Mind Over Matter® magazine.)
· Be consistent and patient
Herbal medicine takes time to work. It’s not a quick fix. “Incorporating a wide variety of herbs and spices into your diet regularly should be a long-term goal, something you make a permanent part of your day-to-day lifestyle,” advised Ms. Dennis. “Not only will your body and mind start to feel better over time, but your food will also be more interesting and delicious!”
WHAT’S THE DIFFERENCE BETWEEN HERBS AND SPICES?
The terms “herb” and “spice” are commonly used interchangeably, but there is actually a difference between the two. They both come from plants, but different parts. Herbs are the leaves of a plant, used fresh or dried, while spices are made from seeds, bark, flowers, and/or roots of plants that are dried and then ground or crushed.
Source: Mind Over Matter V19