You need to get some energy at school to finish an essay or during exams? You have to get done some projects quickly at work? You’re looking for help to naturally boost your intellectual performances? Then, read on to find out how to make that possible.
Well, it’s now possible to increase your intellectual abilities on short term thanks to some stimulating substances that will act right away on your body and brain.
Your brain only represents 2% of your total body weight but is one of the most needy organs. It requires some specific and important energy needs, during both day and night. Indeed, a healthy brain is really greedy: it consumes 20% of the calories you eat, 20% of the oxygen you breathe and 5g of glucose every hour!
In order to perform at its best, it demands vitamins, minerals, trace elements, amino acids, and essential fatty acids. Except for breast milk, you won’t find any food that contains all of these substances at once, all reunited.
That’s why a healthy and diversified diet is really important: it will provide your body and brain with all of these substances plus with regular supplies of energy. It will help you to increase your performances, fight against intellectual tiredness, and keep you concentrated and focus.
Natural food supplements used to boost brain performances mainly are stimulating and adaptogenic (help us to fight against stress) substances and vitamins.
So let’s break it all down and get started!
#1- Stimulating Caffeine
Many plants naturally contain a high concentration of caffeine such as coffee, tea, cocoa, cola, yerba maté, and guarana. It’s been used for centuries by different civilizations to fight against tiredness and boost intellectual performances.
The stimulating effect of caffeine has been proven many times. Indeed, caffeine improve your cognitive function and increase your heart beat. Basically, when you consume caffeine, you’ll think faster, better, be more focus and improve your memory.
That’s not all, caffeine has other side effects than stimulating your brain. It’s also used to loose weight thanks to its diuretic and mild laxative function, and to fight against migraines. Finally, it’s supposed to be an aphrodisiac!
How to Consume Caffeine?
Depending on countries, it’s recommended to get a maximum daily consumption of caffeine between 200mg and 400mg.
Many drinks and foods contain caffeine. Of course, coffee has the highest concentration of caffeine but you’ll find also some in tea, energy drinks or even dark chocolate. For example, you’ll find below the average amount of caffeine in different drinks:
- 200ml cup of americano coffee contains 62mg of caffeine
- An espresso coffee contains 55mg of caffeine
- 28g bar of dark chocolate contains 45mg of caffeine
- 200ml cup of green tea contains 45mg of caffeine
- A 330ml Coke contains 43mg of caffeine
If you need some inspiration: check these 3 guilt-free dark chocolate snacks that will boost your brain!
#2- Magic Ginseng
Ginseng has a long history of use in traditional medicine, mainly in Asia and Canada. It’s usually used to strengthen the body, particularly for the elderly, women who just gave birth, and recovering persons.
Scientifically speaking, ginseng is an adaptogenic substance. This means that it can help your body to fight back from attacks or imbalances. Indeed, ginseng can be used to fight against stress and to promote a return to a healthy balance.
This plant also has direct effects on your cardiovascular system, central nervous system, and immune system. Many studies showed that ginseng can be used to boost your intellectual and physical performances.
How to Consume Ginseng?
World Health Organization recommends to eat a daily dose between 0,5g to 2g of dried roots. It’s better to consume ginseng in the morning, as it will boost your intellectual and physical capabilities.
Ginseng is usually bought by capsules of dried roots powder. It’s also possible to use entire roots for decoction, which is an infusion in which the root is boiled during 10 / 15 minutes).
#3- Energising Vitamin B1
Vitamin B1, also called thiamine, is used by our bodies while glucose is transformed in energy and during the metabolism of amino acids. Thiamine is highly essential for the nervous system functioning, memory and intellectual abilities.
Nowadays, vitamin B1 is mainly used against tiredness (especially during sports), and to boost your brain. Indeed, many studies proved that vitamin B is highly effective on numerous aspect on the brain function, including energy production and improving memory.
How to Consume Vitamin B1?
Vitamin B1 is usually consumed by capsules. It’s recommended to get a daily dose of vitamin B1 of 1.3mg for men and 1.2mg for women.
You’ll find vitamin B1 in many food. For example, you’ll find below the average amount of vitamin B1 (for 100mg):
- Macadamia nuts: 1.9mg of vitamin B1 for 100g
- Soya beans: 1.3mg of vitamin B1 for 100g
- Brown rice: 0.3 mg of vitamin B1 for 100g
- Egg: 0.07mg of vitamin B1 for 100g
What Are the Potential Risks to Consume These Substances?
There is no risk for health if you consume any of these substances with the daily recommended dose:
- Caffeine: it’s recommended to get a maximum daily consumption between 200mg and 400mg depending on countries
- Ginseng: it’s recommended to eat a daily dose between 0,5g to 2g of dried roots
- Vitamin B1: it’s recommended to get a daily dose of 1.3mg for men and 1.2mg for women
However, researches show that excess consumption of caffeine leads to many unwanted effects such as: nervousness, anxiety or insomnia. Also, you should be really careful consuming too much caffeine could be addictive. Ginseng and other adaptogenic plants have the same effect when it’s consume in high volume.
4 Tips & Habits to Boost Your Intellectual Performances
In addition to these 3 natural supplements that will instantly boost your intellectual performances, you can also start acting in your everyday life by implementing these 4 below advices:
#1- Never, Ever Skip Breakfast
Your mum already told you this one and she was right! Breakfast is the most important meal of the day. It should be healthy and complete. Indeed, a perfect breakfast should provide your body with 1/4 of the daily energy intake. This way, it will improve your physical and intellectual performances. If you’re one of the person who usually skip breakfast, note that you will be less focus and get harder time to think.
A healthy breakfast is composed of cereal-based product, a dairy product and a fruit.
#2- Eat Your Meals at Regular Hours
It’s important to get your breakfast, lunch and diner at regular time everyday. If you sometimes feel tired and less focus at the end of the morning or afternoon, it’s because there is low carbs in your blood. Your brain won’t function at his maximal capacity and you will get a harder time to focus on your work. In this case, don’t hesitate to get a healthy snack or a fruit to boost your brain!
#3- Get Enough Sleep
Sleep is an essential function in the human organism. When your body sleeps, your brain is actually not resting. It will fix all the informations that you got in the day in your memory. A sufficient and regular sleep is vital for intellectual performances to perform at the best during the day, for children and adults.
#4- Eat Some Carbs
Carbs, or carbohydrates, brings to your body the required energy in order for your brain to perform. Basically, carbs make your brain powerful! In order to avoid tiredness, you need to eat enough carbs such as cereals and starch (always choose wholemeal!). It takes longer time to the body to get absorbed. This way, they will keep your energy level up for several hours. Note that carbs should at least be half of your daily food intake.