The Best Spices for Brain Health That Boost Memory and Help Ward off Cognitive Decline
Whether you sip them in tea or sprinkle them in soups and stews, these spices deliver big benefits
As fall rolls in and you trade iced drinks for hot lattes, your mind may also turn to your favorite seasonal spices. But have you ever wondered if those familiar flavors come with health benefits? The short answer is yes. Studies suggest certain spices can improve brain health and ward off memory lapses, and we’ve rounded up the best ones worth adding to your pantry this season.
The 5 best spices for brain health
You know the drill when it comes to warding off cognitive decline and serious brain health conditions like dementia and Alzheimer’s disease: Eat a well-balanced diet, exercise regularly and make time for games and hobbies that stimulate your mind. But those aren’t the only ways to enhance cognitive function. Doctors share the five best spices for brain health to help keep your memory sharp for years to come.
Sage helps you recall names & faces
Pumpkin gnocchi and holiday dressing lovers will be happy to learn sage may provide the brain boost you’ve been looking for. A study published in Nutrients found that people who took 600 mg of sage extract capsules every day for 29 days were much better at remembering names and faces than those who took placebo capsules.
Woman's World Answers
Sadia Saeed, MD, Physician and Medical Advisor with Welzo, explains why research suggests sage supports memory.
“Sage is rich in rosmarinic acid and flavonoids with antioxidant and anti-inflammatory properties,” says Dr. Saeed. “These chemicals could contribute to lower oxidative stress in the brain, which leads to better thinking and memory performance. Furthermore, sage has potential action on some neurotransmitters, which are involved in the learning and memory process. By preserving these brain chemicals, sage may have an added benefit for cognitive function in the long run.”
Daily dose: “In research, [up to] 600 mg of sage extract daily [in pill form] for about a month showed benefits. For everyday use, cooking with sage several times a week is safe,” says Raj Dasgupta, MD, Chief Medical Advisor for Sleepopolis.
Safety note: “Skip concentrated sage essential oils, as they can be toxic,” says Dr. Dasgupta.
Cinnamon sharpens focus
“Cinnamaldehyde is the main ingredient of cinnamon, and most of its effects originate from this compound,” says Dr. Saeed. “This compound improves how well the body responds to insulin—the hormone which regulates blood sugar levels. Maintaining stable blood sugar is necessary for maintaining even-keeled energy levels throughout the day, and this aids in both sharper focus as well as improved memory.”
Cinnamon may also improve brain health over time. “It helps keep the brain continuously fueled (with fewer ups and downs),” adds Dr. Saeed. “When the brain receives a steady supply of glucose, it stays clear and focused, allowing for much better concentration.”
Daily dose: Sprinkle ½ to 1 tsp. of Ceylon cinnamon onto your favorite foods daily, says Dr. Dasgupta.
Safety note: “Too much cassia cinnamon may harm the liver,” says Dr. Dasupta. (Learn more about the different types of cinnamon here.)
Ginger wards off brain aging
“Ginger abounds in bioactive compounds such as gingerols and shogaols,” says Dr. Saeed. “These work as natural antioxidants which help to defend the body and brain from oxidative stress caused by free radicals. Since oxidative stress is related to age-induced impairment, ginger ‘s protective properties could therefore support prolonging cognitive health.”
Those benefits can directly affect your energy levels and ability to get through daily tasks. “Ginger also improves blood flow, so that the brain can receive enough oxygen and nutrients to function properly,” says Dr. Saeed. “This is why ginger is often associated with reduced tiredness and improved mental stamina.”
Daily dose: “Aim for 1/2 to 1 tsp. of ground ginger a day, or just enjoy a cup of ginger tea,” says Dr. Dasgupta.
Safety note: “Ginger may increase bleeding risk in high amounts,” says Dr. Dasgupta.
Rosemary enhances memory
“The plant-based compound carnosic acid in rosemary protects neurons in the brain from the potential ravages of free radicals,” says Dr. Saeed. “It acts as a natural form of insurance to shield and fortify our memory, learning and verbal skill facilities.”
Rosemary’s impact on the brain may even leave you feeling more alert. “On top of protection, rosemary’s distinctive scent improves wakefulness,” says Dr. Saeed. “In part through ancient folk wisdom experiments, one study found that when it was added to Japanese airline meals people who ate three or four portions everyday felt particularly lively.”
Daily dose: “1 to 2 tsp. of dried rosemary or a small fresh sprig in meals or tea a few times a week is a safe amount,” says Dr. Dasgupta.
Safety note: “Cooking with rosemary or drinking it as tea is generally safe,” says Dr. Dasgupta, but using concentrated rosemary essential oil may raise your blood pressure.
Black pepper boosts brain cell communication
“The main active component of black pepper is piperine, which has an interesting capacity to make nutrients easier to absorb,” says Dr. Saeed. “In particular, studies have shown that it assists the body in absorbing curcumin from turmeric.” (You can learn more about the benefits of turmeric here).
And it also has antioxidant properties that support a healthier brain. “Studies have shown that piperine supports communication between brain cells,” says Dr. Saeed. “You can combine black pepper with other spices to increase the natural good things you get in your everyday cooking.”
Daily dose: Dr. Dasgupta recommends using black pepper freely as you desire, especially when you’re also using turmeric for added health benefits.
Safety note: “Black pepper is safe in food, but can interact with some meds in concentrated form [such as supplements],” says Dr. Dasgupta.
The bottom line on spices for brain health
Warding off cognitive impairments may sound overwhelming, but it doesn’t have to be. Thankfully, small steps—like adding some of the spices for brain health to your daily routine—can make a noticeable difference in your memory, focus and recall.
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