Many individuals often wonder if certain foods, beverages, or dietary supplements can truly enhance their mental energy. Recently, researchers from the Life Sciences Research Organization (LSRO) conducted a thorough review to assess the scientific credibility of such claims, particularly examining ginkgo biloba, ginseng, glucose, and omega-3 polyunsaturated fatty acids. Their research defined mental energy in terms of mood (the fleeting feelings of fatigue or vigor), motivation (the drive and enthusiasm to act), and cognition (the ability to maintain attention and alertness).
| Trans fats tied to depression risk—see page 8. |
The surge in marketing claims from various food, beverage, and supplement products promising to boost mental energy has been rapid, prompting researchers like Michael C. Falk, PhD, and colleagues to emphasize the necessity for rigorous scientific validation in these claims, as discussed in Nutrition Reviews.
Falk and his team initially pinpointed over 35 different food ingredients, dietary supplements, and other factors thought to support mental energy and examined approximately 2,500 studies. However, they found insufficient evidence to substantiate most mental-energy claims, with very few investigations focusing on motivation. Their review specifically concentrated on four dietary supplements and constituents—ginkgo biloba, ginseng, glucose, and omega-3 fatty acids—to reflect the current state of scientific evidence.
Ginkgo biloba—According to a 2007 Cochrane Review, the evidence supporting the efficacy of ginkgo biloba in combating dementia was not convincing, and subsequent significant studies on its effects on dementia and cognitive decline yielded negative results (refer to the March 2009 and February 2010 Healthletter). Nevertheless, the LSRO review indicated that ginkgo biloba extract consistently enhanced mental processing speed in both younger and cognitively healthy older adults and seemed to positively impact attention. However, due to conflicting research findings, no definitive association could be established regarding ginkgo biloba’s effect on memory in healthy individuals.
Regarding mood, several studies suggest that ginkgo biloba may positively impact aspects of mood, including alertness and calmness among healthy participants, as noted by Falk and his colleagues.
Ginseng—This traditional Chinese herbal remedy is often touted for various benefits, including the potential to boost mental energy. However, the LSRO review found the scientific evidence supporting such claims regarding mood and cognition to be inconsistent.
Glucose—As the primary source of energy for the brain, it might seem logical (as often dramatized in candy commercials) that glucose could enhance mental energy. However, the evidence linking glucose to improvements in mental energy is less robust than one might expect. The LSRO review highlighted that multiple studies examined the relationship between glucose and memory, yet the results varied significantly, partly due to differences in timing, dosage, and participant demographics. Furthermore, other cognitive tasks like attention and vigilance have not been thoroughly evaluated. It appears that the elderly and individuals with poor blood-sugar regulation are most likely to experience benefits following glucose intake.
In terms of mood, there is minimal evidence connecting glucose intake to enhanced mood—even contrary to the claims made in commercials.
Omega-3s—These polyunsaturated fatty acids, particularly found in fish oil, are known for their heart-health benefits. Additionally, the presence of omega-3 DHA in the membranes of neurons in the brain’s gray matter has led to speculation about its potential role in cognitive health. Some evidence suggests that consuming fish and omega-3 fatty acids may help delay or prevent cognitive decline in older adults. However, the reviewers concluded that there is currently insufficient evidence to determine whether omega-3s can affect mood in healthy adults.
Given the uncertainties surrounding these supplements, you may wonder if there is anything proven to enhance mental energy. A simple solution could be a cup of coffee or tea. The evidence that caffeine can boost mental function in a dose-dependent manner is so strong that Falk and his colleagues chose not to include it in their review.
TO LEARN MORE: Nutrition Reviews, December 2010; abstract at dx.doi.org/10.1111/j.1753- 4887.2010.00340.x.
