The study of intelligence 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 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 know what nutrients can improve intellectual performance .

Nutrients and supplements that improve our intelligence

There is a lot of research that seems to indicate that food influences our intellectual performance. One example is a study by Holford and Lawson, which found a strong positive correlation between a diet high in sugar and simple carbohydrates and low intelligence.

In this sense, there are also many studies that have tried 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 of nutrients and supplements that can help improve intelligence or preserve it better over time.

1. Creatine

Those who are in contact with the world of physical exercise have probably 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 who want to increase their muscle mass because it retains fluid in the muscle, which allows for a more muscular image.

Some research indicates that creatine also improves cognitive performance. Data suggest that it improves memory and attention, and plays a key role in cellular energy.

2. Caffeine + L-Theanine

Caffeine is a well-known stimulant consumed worldwide. It has a number of benefits for people, for example, it increases wakefulness and decreases fatigue, has a protective effect against dementia, accelerates metabolism and helps to lose weight. It also has a diuretic effect.

However, studies suggest that caffeine alone does not improve performance on tasks that affect learning and memory , but it does if combined with L-Theanine, an amino acid that can be found in green tea. It also produces other benefits such as improvements in working memory, attention, concentration and change of attentional focus, as well as visual processing.

3. Spanish sage (Salvia Lavandulifolia)

This herbaceous perennial plant is found in Spain and in the south of France. It is an aromatic herb that increases the levels of acetylcholine . Consequently, it produces memory benefits and improves mood. Scientific studies also conclude that it is beneficial in cases where a person suffers from Alzheimer’s disease. It also has antidepressant, anxiolytic, estrogenic and anti-inflammatory effects.

4. Rodiola Rosea

This plant grows in the cold regions of the northern hemisphere and belongs to the family Crassulaceae. Scientific data seems to indicate that improving cognition and memory, in addition to producing other psychological benefits such as decreased levels of mental fatigue and anxiety. Likewise, its benefits appear in situations where it is necessary to employ memory, calculation, concentration ability and speed in audio-visual perception .

5. Panax Ginseng (Asian Ginseng)

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 is now also used in the West. Studies suggest that it improves working memory and attention span. It also has an invigorating function at the sexual level, reduces fatigue and improves mood.

6. Gingko Biloba

As in the previous case, another of the best known supplements of our time 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 in use with patients with dementia. It also has an anxiolytic effect.

7 Omega-3 fatty acids

Despite the fact that fats tend to have a bad reputation, especially saturated and trans fats, because they promote obesity and cardiovascular disease, there are also healthy fats .

Among the healthy fats we find the polyunsaturated ones, and one of the best known are the Omega-3 fatty acids, which are mainly found in fish, but also in nuts. Their consumption is associated with a lower cognitive decline related to age, which favours the prevention of Alzheimer’s disease. Research indicates that it improves memory, concentration and attention. It also improves mood.