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Glymphatic System: Your Brain's Overnight Cleaning Crew
Discover how the glymphatic system helps clear brain waste during sleep and why quality rest is essential for long-term brain health.
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Dr. Amen Supplements: The Foundation He Recommends Before Anything Else
If you've spent any time looking into Dr. Amen supplements, you've probably noticed something: the list of nutrients, botanicals, and targeted formulations for different brain health goals is long. However, before he ever recommends nootropics, adaptogens, or specialty blends for unique needs, he starts in the same place every time. Three basics: A multivitamin An omega-3 A probiotic After decades of scanning brains at Amen Clinics and reviewing what actually supports positive changes to cognitive health, Dr. Amen keeps coming back to the same foundation because it works. Most people (even health-conscious ones) are unknowingly missing the basics. If you're the kind of person who reads ingredient labels, asks your doctor real questions, and wants to feel sharp at 45, 65, or 105, this is worth understanding. Not as a sales pitch, but as an actual explanation of why these three categories earn their spot at the front of the line in Dr. Amen’s favorite supplement list. Why Start Here? Yes, BrainMD® offers products that can provide extra support for things like focus, energy, blood-sugar control, or physical performance. But, your brain, like the rest of your body, requires some fairly unglamorous inputs for baseline function: it needs a full set of vitamins and minerals to run its chemistry, fat (specifically the right kind of fat) to build and maintain its physical structure, and a functioning gut, because your gut and brain are in constant conversation with each other. Skip any of those three, and the powerful additions you layer on top can’t function to their full potential. That's the logic behind BrainMD's foundational lineup, and it's why products like NeuroVite Plus Multivitamin, Omega-3 Power, and ProBrainBiotics show up again and again as Dr. Amen's favorite supplements. Step One: A Real Multivitamin Most multivitamins are built for general wellness, aimed at the broadest possible audience. NeuroVite Plus was built differently, for people who know brain health is the basis for whole body health. It contains the vitamins, minerals, and cofactors your brain specifically draws on to make neurotransmitters, manage inflammatory balance, and keep cellular energy production running. They’re also included in forms that your body can readily absorb and use, which can’t be said for all multivitamins. If you’re looking for even more comprehensive brain health support, BRIGHT MINDS™ Memory Multi is a great alternative product. Instead of a capsule, it’s a powdered full spectrum multivitamin and mineral formula, combined with active botanicals, antioxidants, and other nutrients clinically shown to support numerous aspects of memory, mood, and cognition.* In a large, three-year randomized trial following more than 2,000 older adults, daily multivitamin-mineral supplementation was associated with meaningfully better performance on measures of memory and executive function compared to placebo. It was the first large-scale study to suggest multivitamin use may help slow age-related cognitive changes [1]. A follow-up analysis comparing that trial with two others found the same pattern held up: better global cognition and episodic memory with daily multivitamin use [2]. None of this means a multivitamin is a substitute for medical care. What it does mean is that "just take a multivitamin" isn't throwaway advice. Nutrient gaps are common even in people who eat a well balanced diet, and a well-formulated multivitamin is one of the simplest ways to close them. Step Two: Omega-3s, Because Your Brain Is Mostly Fat Here's a fact that surprises people: your brain is close to 60% fat, and DHA (one of the two main omega-3s) is one of its primary structural building blocks. Your body doesn't make much of it on its own. It has to come from diet or supplementation, and most Americans simply don't eat enough fatty fish to get there. Omega-3 Power is BrainMD's answer to that gap, formulated with significantly more DHA and EPA per serving than most drugstore fish oil. The dosing isn't arbitrary. In the MIDAS trial, a randomized, placebo-controlled study of 485 older adults with mild memory complaints, six months of daily DHA supplementation led to meaningfully better performance on tests of learning and memory compared to placebo, an effect researchers likened to shaving several years off the participants' cognitive age [3]. Broader reviews of omega-3 research have also linked long-term supplementation to better-preserved white matter and gray matter volume over time [4]. Fish oil isn't a cure-all, and results across the broader research base are mixed. Some trials, especially shorter ones in people who already eat fish regularly, show smaller effects. But for the average person whose diet is genuinely low in omega-3s, topping up that supply appears to give the brain more of the literal material it needs to maintain its structure. Step Three: The Oft-Forgotten Probiotic This is the piece that catches most people off guard. What does gut bacteria have to do with brain fog or mood? More than you'd think. Your gut and brain are connected by a direct communication line, sometimes called the gut-brain axis, that runs through the vagus nerve, the immune system, and a whole slew of chemical messengers your gut bacteria help produce [5]. Plus, roughly 70% of your immune system actually lives in your gut, which means an out-of-balance microbiome doesn't just affect digestion, it can ripple into the inflammatory processes tied to mood and cognitive function [6]. This is exactly the territory "psychobiotics" (probiotic strains specifically studied for their effect on this gut-brain communication) were termed to describe [7]. In one randomized trial, a specific combination of Lactobacillus and Bifidobacterium strains was associated with a more balanced stress response and lower markers of stress in healthy adults over several weeks [8]. A broader review of more than fifty clinical trials found consistent signals of benefit from psychobiotic strains, particularly around mood-related outcomes [9]. ProBrainBiotics was formulated with this research in mind. It was built around strains studied specifically for gut-brain communication, not just general digestive support. For anyone who's diligent about diet and exercise, but has never thought about their microbiome, this is often the missing third leg of the stool. Putting Your Stack Together None of these three does its job in isolation. A multivitamin without enough dietary fat still leaves your brain short on raw building material. An omega-3 without the cofactors a multivitamin provides has less support for the metabolic work of actually using that fat well. And a gut under chronic inflammatory imbalance makes it harder for either one to do its job efficiently, because so much of the communication between body and brain runs straight through it. That's the logic behind treating these three as a foundation. Of course, you are encouraged to build outward from here. Some of Dr. Amen’s other personal favorite supplements are: Happy Saffron Plus® for mood and emotional well-being* Smart Mushrooms for mental performance and immune support* Smart Relief for body comfort and joint mobility* Peak Energy for a fast-acting alternative to caffeine* Adaptogens, superfoods, nootropics, whatever fits your specific goals, most products in the BrainMD line are complementary to the foundational products. Just don’t skip the base 3. If you're not sure where your own gaps might be, or where your brain and body could use a little extra boost, BrainMD's Brain Health Assessment is a great starting point. It takes about 5 minutes and you learn your brain type (there are 16 types), which will guide you to the best specific products for your unique needs. BrainMD’s full supplement collection is organized by health goal (focus, mood, sleep, memory, etc.) if you want to go beyond the basics once your foundation is in place. As always, talk with your doctor before starting any new supplement, especially if you're pregnant, nursing, managing a health condition, or taking prescription medication. Supplements are meant to complement, not replace, healthy habits (good sleep, regular movement, real food) and medical care when you need it. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. References Baker, L. D., Manson, J. E., Rapp, S. R., Sesso, H. D., Gaussoin, S. A., Shumaker, S. A., & Espeland, M. A. (2022). Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial. Alzheimer's & Dementia. https://doi.org/10.1002/alz.12767 Vyas, C. M., Manson, J. E., Sesso, H. D., et al. (2024). Effect of multivitamin-mineral supplementation versus placebo on cognitive function: Results from the clinic subcohort of the COSMOS randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. The American Journal of Clinical Nutrition. Yurko-Mauro, K., McCarthy, D., Rom, D., Nelson, E. B., Ryan, A. S., Blackwell, A., Salem, N., Jr., & Stedman, M. (2010). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimer's & Dementia, 6(6), 456–464. https://doi.org/10.1016/j.jalz.2010.01.013 Shahinfar, H., Yazdian, Z., Avini, N. A., Torabinasab, K., & Shab-Bidar, S. (2025). A systematic review and dose response meta analysis of Omega 3 supplementation on cognitive function. Scientific Reports, 15(1), 30610. Bonaz, B., Bazin, T., & Pellissier, S. (2018). The vagus nerve at the interface of the microbiota-gut-brain axis. Frontiers in Neuroscience, 12, Article 49. https://doi.org/10.3389/fnins.2018.00049 Belkaid, Y., & Hand, T. W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121–141. https://doi.org/10.1016/j.cell.2014.03.011 Dinan, T. G., Stanton, C., & Cryan, J. F. (2013). Psychobiotics: A novel class of psychotropic. Biological Psychiatry, 74(10), 720–726. https://doi.org/10.1016/j.biopsych.2013.05.001 Messaoudi, M., Lalonde, R., Violle, N., Javelot, H., Desor, D., Nejdi, A., Bisson, J.-F., Rougeot, C., Pichelin, M., Cazaubiel, M., & Cazaubiel, J.-M. (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. British Journal of Nutrition, 105(5), 755–764. https://doi.org/10.1017/S0007114510004319 Mosquera, F. E. C., Lizcano Martinez, S., & Liscano, Y. (2024). Effectiveness of psychobiotics in the treatment of psychiatric and cognitive disorders: A systematic review of randomized clinical trials. Nutrients, 16(9), Article 1352. https://doi.org/10.3390/nu16091352
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Psychobiotics: Supporting Brain Health Through the Gut
Explore the science of psychobiotics and learn how beneficial gut bacteria support the gut-brain axis, mood, stress resilience, and brain health.
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The Science Behind Dreams: What Real Research Reveals
Discover the science behind dreams and how research links dreaming to memory, emotions, sleep cycles, and overall brain health.
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Lymphatic Massage: What It Is, What It Does, and What the Science Actually Supports
Most of us know our hearts pump blood throughout the body. But there’s another circulation system. Unlike your bloodstream, however, it has no central pump. Yet every day, it helps move excess fluid out of tissues, transports immune cells, and carries away cellular debris. It’s called the lymphatic system. And if your circulatory system is the plumbing that delivers fresh water to every room in the house, your lymphatic system is the drainage network that quietly carries excess fluid away. You probably don’t think much about it. Nobody really does until it stops working well. That’s where lymphatic massage—or more accurately, manual lymphatic drainage—comes in. It’s a specialized, very gentle form of bodywork designed to encourage the movement of lymph fluid through the body. It’s not deep tissue massage. It’s not Swedish massage. And despite what you may have seen on social media, it’s most definitely not a magical “detox” shortcut. But it’s also not nonsense. For certain people, especially those with lymphedema, a condition in which lymph fluid builds up and causes swelling, manual lymphatic drainage can be a really useful part of treatment. For everyone else, the story is more nuanced. Let’s separate the biology from the hype. Does lymphatic massage really work? Quick answer: Yes—but mainly for specific situations. Lymphatic massage has the strongest support for helping people with lymphedema, especially when it’s used as part of a broader treatment plan that may include compression, exercise, skin care, and professional guidance. It may also help reduce temporary swelling, support relaxation, and make people feel lighter or less “puffy.” But many broader claims, such as “flushing toxins,” melting fat, or boosting immunity, are just marketing campaigns that are running sprints past what the science actually shows. So the best way to understand lymphatic massage is not as some kind of miracle treatment. Instead, it’s a way of supporting a very real system in the body that most of us barely understand. At a Glance The lymphatic system helps return excess fluid from tissues back into circulation. It also plays an important role in immune function. Unlike the bloodstream, the lymphatic system has no central pump. Lymph flow depends heavily on movement, breathing, and muscle contractions. Lymphatic massage uses light, rhythmic movements to encourage lymph drainage. It has the strongest evidence for lymphedema and certain forms of swelling. Many popular “detox” claims are completely exaggerated, unsupported, or both. People with certain medical conditions should not get lymphatic massage without medical clearance. What Is the Lymphatic System? You’ve undoubtedly heard this before: The “average” adult body is about 60% water. Some of that fluid is inside your cells, some is in your blood, and some is in the spaces between cells, bathing your tissues. Every single day, fluid leaks out of tiny blood vessels and into those surrounding tissues. That’s normal. It’s part of how nutrients, oxygen, and immune signals move through the body. But that fluid has to go somewhere. Because if it didn’t, your tissues would swell like an overwatered sponge. That’s one of the jobs of the lymphatic system. The lymphatic system collects excess fluid from the tissues and returns it to the bloodstream. Along the way, that fluid—now called lymph—passes through lymph nodes, which act like immune surveillance stations. In fact, you can think of lymph nodes as little checkpoints along a highway. They help filter lymph fluid and expose it to immune cells that are looking for trouble: bacteria, viruses, damaged cells, and other things the body may need to respond to. That’s why your lymph nodes sometimes swell when you’re fighting an infection. They’re not “clogged with toxins.” They’re actually doing the job they were meant to do. They’re working. The Forgotten Circulation System We tend to talk about circulation as if it only means blood. Heart. Arteries. Veins. Blood pressure. Cholesterol. Plaque. All important. But the lymphatic system is also a circulation system. It runs throughout the body in a network too: Vessels. Nodes. Tissues. The big difference: Blood has a powerful pump. It’s called the heart. Your heart beats about 100,000 times a day, pushing blood through your arteries and veins with astonishing precision. The lymphatic system doesn’t work that way. There is no lymphatic “heart.” No central pump is driving lymph fluid forward, minute after minute, hour after hour, day after day. Instead, lymph movement depends on other forces: the contraction of skeletal muscles, changes in pressure from breathing, the movement of the body, and the one-way valves inside lymph vessels that help keep fluid moving in the right direction. That little fact changes everything. Because once you understand that the lymphatic system has no central pump, lymphatic massage suddenly makes more sense. The point isn’t to force anything. It’s to gently encourage movement in a system that already depends on motion. This is also why one of the simplest ways to support lymph flow has nothing to do with a spa appointment. It’s walking. It’s breathing deeply. It’s moving your body. It’s using your muscles. Your lymphatic system was built for motion. In fact, it thrives on it and would not function without it. What Is Lymphatic Massage? If you’re picturing someone digging their elbows into tight muscles or working out stubborn knots in your shoulders, well, lymphatic massage is almost the exact opposite of that. Known medically as Manual Lymphatic Drainage (MLD), it’s a specialized technique that uses slow, gentle, rhythmic strokes to encourage the movement of lymph fluid through the lymphatic vessels. In fact, the pressure is intentionally very light, and often much lighter than people expect. Does that sound counterintuitive? Sure. After all, we’re used to thinking that if a little pressure feels good, more pressure must work even better. Nope. Most lymphatic vessels lie just beneath the surface of the skin. Pressing too hard can actually compress those delicate vessels, making it more difficult—not easier—for lymph to move. A trained therapist follows the natural pathways of the lymphatic system, using carefully directed movements that encourage fluid to flow toward nearby lymph nodes, where it can continue its normal journey back into the bloodstream. For people with lymphedema or other conditions that interfere with normal lymph drainage, this gentle approach can help reduce swelling and improve comfort when it’s used as part of a comprehensive treatment plan. For healthy people, the effects are generally more modest. Some people report feeling less puffy, more relaxed, or simply better after a session. While those experiences are certainly real, researchers are still studying exactly who benefits most and under what circumstances. Understanding that difference is important. Lymphatic massage isn’t designed to “squeeze toxins” out of your body or force your lymphatic system to do something it wasn’t meant to do. Instead, it’s intended to support a system that’s already working around the clock—one that, unlike your heart, relies on movement and gentle pressure to keep things flowing. Who Benefits Most from Lymphatic Massage? Like many health interventions, lymphatic massage is not an all-or-nothing proposition despite what you may hear on TikTok. It’s not a miracle treatment and it does not work for everyone. On the other hand, it’s a serious, studied treatment that shouldn’t be dismissed simply because some of its benefits have been exaggerated online. The real question is: Who is most likely to benefit? The strongest evidence is for people with lymphedema—a condition in which lymph fluid builds up because the lymphatic system has been damaged or can’t drain properly. This commonly occurs after surgery or radiation therapy for certain cancers, particularly breast cancer, when lymph nodes have been removed or injured. For these individuals, manual lymphatic drainage is often one component of a comprehensive treatment program that may also include compression garments, exercise, skin care, and specialized physical therapy. Research suggests it can help reduce swelling, improve comfort, and in some cases enhance quality of life when used appropriately. There may also be situations where lymphatic massage helps reduce temporary swelling after certain surgical procedures or injuries. However, the evidence in these situations is generally less robust, and the effectiveness may depend on the individual and the underlying cause of the swelling. What about otherwise healthy people? That’s where the picture becomes a little cloudy. Some people report feeling less puffy, more comfortable, or deeply relaxed after a session. Those experiences shouldn’t be dismissed—they’re real to the people having them. At the same time, feeling better isn’t always the same as demonstrating a measurable medical benefit. That’s an important distinction, and one that’s often lost in online discussions. At present, the strongest scientific support for lymphatic massage remains in treating conditions where normal lymph drainage has been impaired—not in enhancing an already healthy lymphatic system. In other words, the better your lymphatic system is working to begin with, the smaller the opportunity for improvement is likely to be. Does Lymphatic Massage Really “Flush Toxins” from the Body? No. it does not. If you’ve spent any time on social media, you’ve probably seen bold claims that lymphatic massage “flushes toxins” out of the body. There’s just one problem. Nobody ever seems to explain what those toxins are or how we’re supposedly flushing them out. The truth is, your body already comes equipped with quite an extraordinarily sophisticated detoxification system. Through a two-stage process unimaginatively named Phase One and Phase Two, your liver, using a complex system of enzymes, transforms many potentially harmful compounds into forms your body can eliminate. Your kidneys continuously filter your blood, removing waste products in your urine. Your lungs help remove carbon dioxide with every breath. Even your digestive system and skin play supporting roles. The lymphatic system is part of that larger picture—but not in the way it’s often portrayed online. One of its primary jobs is to collect excess fluid, transport immune cells, and carry proteins, cellular debris, and other materials away from your tissues so they can eventually be processed or eliminated through the body’s normal pathways. That’s a real and important function. But it’s different from the popular image of “squeezing toxins out” during a massage. Think about it this way. If your neighborhood’s garbage trucks collect trash from your street, they haven’t made the landfill unnecessary. They’ve simply transported the garbage to the place where it can be properly handled. The lymphatic system works a lot like the garbage trucks. It helps transport materials through the body. Your liver, kidneys, and other organs do the heavy lifting of processing and eliminating waste. So is lymphatic massage “detoxifying?” Not really, at least not in the way the word is commonly used. A better way to think about it is this: Lymphatic massage may help support the normal movement of lymph fluid in situations where that movement has been impaired. That’s very different from suggesting it removes mysterious toxins that would otherwise accumulate in a healthy body. It may not be as flashy as the marketing claims. But it’s a much more accurate reflection of how your body actually works. Other Potential Benefits of Lymphatic Massage While lymphedema remains the condition for which lymphatic massage has the strongest scientific support, researchers continue to study whether it may be helpful in other situations as well. Some of the proposed benefits include: Reduced temporary swelling Some people experience mild swelling after long airplane flights, prolonged standing, or certain cosmetic procedures. Although research is still evolving, lymphatic massage may help reduce this temporary fluid buildup in some individuals. Relaxation and stress relief Like many forms of therapeutic touch, lymphatic massage can be calming. The slow, rhythmic movements may help promote relaxation, reduce feelings of stress, and enhance an overall sense of well-being. While these effects aren’t unique to lymphatic massage, they’re meaningful to many people. Post-surgical recovery Some surgeons recommend lymphatic massage after specific procedures to help manage swelling during recovery. However, the timing, technique, and appropriateness depend on the type of surgery, so it’s important to follow your surgeon’s recommendations rather than scheduling treatment on your own. Comfort and body awareness Many people simply enjoy how they feel after a session. They may notice less tightness, greater comfort, or a feeling of lightness. Those experiences are subjective, but that doesn’t make them unimportant. It’s also worth remembering that many of these reported benefits haven’t been studied as extensively as lymphatic massage for lymphedema. That’s not to say they don’t exist. It simply means the scientific evidence is still catching up. Good science sometimes gives us a clear yes. Sometimes it gives us a clear no. And sometimes –as in the case of lymphatic massage – the most honest answer is, “We’re still learning.” Who Should Avoid Lymphatic Massage? Although lymphatic massage is generally considered safe when performed by a trained professional, it isn’t appropriate for everyone. Because the goal is to encourage the movement of lymph fluid, certain medical conditions require extra caution—or should be avoided altogether unless your healthcare provider recommends otherwise. For example, lymphatic massage is generally not recommended for people with: An active infection. Increasing lymph flow during an untreated infection may not be appropriate until the infection has been treated. An untreated blood clot (deep vein thrombosis). Massage of any kind may increase the risk of dislodging a clot, which can become a medical emergency. Uncontrolled congestive heart failure. Moving additional fluid back into circulation may place extra demands on a heart that’s already struggling to keep up. Certain kidney conditions. People with severe kidney disease should discuss lymphatic massage with their physician, since the kidneys play an important role in regulating fluid balance. Certain cancers or unexplained swelling. If swelling hasn’t been evaluated, or if you’re undergoing treatment for cancer, it’s important to ask your healthcare team whether lymphatic massage is appropriate for your particular situation. Even if none of these conditions apply to you, it’s always a good idea to let your massage therapist know about your medical history, medications, and any recent surgeries before beginning treatment. One final point is worth emphasizing. Lymphatic massage is not a substitute for medical care. If you’ve developed persistent swelling, pain, redness, warmth, or swelling that affects only one arm or leg, don’t assume you simply need a massage. Those symptoms deserve a proper medical evaluation to identify the underlying cause. Simple Ways to Support Your Lymphatic System The good news is that your lymphatic system is remarkably good at its job. In fact, for most healthy people, the best ways to support it are also some of the simplest. Keep moving. Because the lymphatic system has no central pump, regular movement helps keep lymph fluid circulating. Walking, stretching, and other forms of physical activity all contribute. Take deep breaths. Changes in pressure inside your chest during deep breathing help encourage the movement of lymph through the body. It’s one more reason regular exercise and mindful breathing are good for overall health. Stay hydrated. Your body depends on adequate fluid balance for countless physiological processes, including normal lymphatic function. Maintain a healthy weight. Excess body fat has been associated with an increased risk of developing lymphedema and may interfere with normal lymphatic function. Follow your healthcare team’s recommendations. If you have lymphedema or another medical condition affecting your lymphatic system, your treatment plan may include compression garments, exercise, skin care, and manual lymphatic drainage. These approaches work best when they’re used together rather than viewed as stand-alone treatments. For most of us, supporting the lymphatic system isn’t about finding a miracle therapy. It’s about helping the body do what it was designed to do. The Bottom Line The lymphatic system may not get the same attention as your heart, lungs, or brain, but it’s quietly working every day to help maintain fluid balance and support your immune system. Lymphatic massage is one way to support that system—but it’s important to understand what it can and can’t do. For people with lymphedema and certain other medical conditions, manual lymphatic drainage can be a valuable part of treatment when performed by a trained professional. For healthy individuals, it may help reduce temporary swelling, promote relaxation, and leave you feeling less puffy after a session. What it probably doesn’t do is magically “flush toxins” from your body or replace the sophisticated detoxification systems you already have. Like so many things in health, the truth lies somewhere between hype and skepticism. Understanding how your lymphatic system actually works doesn’t just make lymphatic massage easier to understand. It gives you a greater appreciation for one of the body’s most remarkable (and most overlooked) circulation systems. Frequently Asked Questions Is lymphatic massage painful? No. Unlike deep tissue massage, manual lymphatic drainage uses very light, gentle pressure. Most people find it relaxing rather than uncomfortable. How long does it take to see results? That depends on why you’re receiving treatment. People being treated for lymphedema may notice changes over time as part of a comprehensive treatment plan. Healthy individuals seeking relief from temporary puffiness may notice effects sooner, although individual experiences vary. Can lymphatic massage help you lose weight? No. There is no good evidence that lymphatic massage causes meaningful or lasting weight loss. Any immediate change on the scale is more likely to reflect temporary shifts in fluid rather than a reduction in body fat. Does lymphatic massage boost your immune system? The lymphatic system is an important part of your immune system, but there isn’t strong evidence that lymphatic massage “boosts” immune function in otherwise healthy people. How often should you get lymphatic massage? There’s no one-size-fits-all answer. For people with lymphedema, treatment frequency should follow the recommendations of their healthcare team. For healthy individuals, occasional sessions may be appropriate based on personal preference and goals. Can I perform lymphatic massage on myself? Some people learn simple self-lymphatic drainage techniques from trained healthcare professionals, particularly as part of lymphedema treatment. If you’re considering self-treatment, it’s best to learn proper technique from a qualified provider rather than relying on online videos alone. References Ozdowski L, Gupta V. Physiology, Lymphatic System. In: StatPearls. Treasure Island (FL): StatPearls Publishing; updated 2023. Shahshenas S, Yarmohammadi H, Soltanipour M, Sheikhi Z. Meta-analysis on effects of lymphatic drainage techniques in the management of carpal tunnel syndrome. J Orthop Surg Res. 2025;20:491. Liang M, Chen Q, Peng K, et al. Manual lymphatic drainage for lymphedema in patients after breast cancer surgery: A systematic review and meta-analysis of randomized controlled trials. Medicine (Baltimore). 2020;99(49):e23192. Godoy ACP, Treitino RO, Godoy MFG, Godoy JMP. Lymph drainage of posttraumatic edema of lower limbs. Case Rep Orthop. 2018;2018:7236372. Vairo GL, Miller SJ, McBrier NM, Buckley WE. Systematic review of efficacy for manual lymphatic drainage techniques in sports medicine and rehabilitation: An evidence-based practice approach. J Man Manip Ther. 2009;17(3):e80-e89. Provencher AM, Giguère-Lemieux É, Croteau É, et al. The use of manual lymphatic drainage on clinical presentation of musculoskeletal injuries: A systematic review. Complement Ther Clin Pract. 2021;45:101469. Hsiao PC, Liu JT, Lin CL, Chou WY, Lu SR. Risk of breast cancer recurrence in patients receiving manual lymphatic drainage: A hospital-based cohort study. Ther Clin Risk Manag. 2015;11:349-358. Sritas S, Kositamongkol S, Nukaw S, Phetkate P. Evaluating the safety and efficacy of manual lymphatic drainage with Thai traditional massage on breast milk volume, breast pain and engorgement in post-cesarean mothers of preterm infants: A randomized controlled trial. Open Public Health Journal. 2025. Disclaimer: This article is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Lymphatic massage, also known as Manual Lymphatic Drainage (MLD), may not be appropriate for everyone, particularly individuals with certain medical conditions such as active infections, untreated blood clots, uncontrolled heart failure, or certain cancers. Always consult your healthcare provider before beginning any new treatment or therapy, especially if you have a medical condition, are pregnant, or have recently undergone surgery. Never delay or disregard professional medical advice because of something you have read in this article.
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How to Get Over Jet Lag: Science-Backed Strategies to Help Your Brain Adjust Faster
Learn how to get over jet lag with science-backed strategies that help your brain adjust faster. Discover tips on light exposure, hydration, sleep, and more
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PCOS vs. PMOS: Understanding the Shift
Read Tana Amen's personal experience with PCOS/PMOS and learn why the condition's new name better reflects its hormonal and metabolic impact.
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You Know When You Just Don't Feel Like Yourself? Meet Happy Saffron Plus® Gummies
You don't have to feel your worst to want to feel your best. Learn how Happy Saffron Plus Gummies support mood, resilience, and emotional well-being.
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Gummy Vitamins vs Pills: Does the Delivery Format Really Matter?
What kind of supplements do you prefer? There are many types of supplements including capsules, tablets, chewables, powders, gummies, liquids, energy bars, and more. With so many delivery formats available, it's natural to wonder: Are gummy vitamins as effective as pills? And does the form of a supplement really matter? The answer may surprise you. While different delivery formats each have their own advantages, the biggest factor isn't whether a supplement comes in a gummy or a capsule. It's the quality of the ingredients, the science behind the formulation, and whether you'll actually take it consistently. Let's take a closer look. Types of Supplements There’s a wide array of supplement types and delivery formats. Here are some of the major types of supplements and a few of their basic benefits and drawbacks. Gummy Vitamins Gummy supplements have come a long way over the past decade. While early gummy vitamins often relied on high amounts of sugar, artificial colors, and lower-potency formulas, today's premium gummies can deliver clinically researched ingredients in a convenient, enjoyable format. For many people, gummies make it easier to stay consistent with a daily supplement routine (especially those who dislike swallowing pills or simply prefer a chewable option). And consistency matters because even the highest-quality supplement can’t provide any benefit if it stays in the bottle. That said, not all gummies are created equal. Some products on the market contain sugar, artificial sweeteners, synthetic dyes, or ingredients in amounts too small to provide meaningful benefits. When choosing a gummy supplement, check the supplement facts panel first. Look for products that: Use clinically studied ingredients. Provide meaningful amounts of active ingredients. Do not use added sugar. Avoid unnecessary artificial colors and flavors. Are manufactured under strict quality standards. A great example is BrainMD's Happy Saffron Plus® Gummies, which combine clinically studied saffron extract with complementary nutrients in a delicious gummy designed to support a positive mood and emotional well-being. For adults who don't enjoy swallowing pills, they offer a convenient way to make mood support part of a daily wellness routine. When it comes to the gummy vitamins vs. pills debate, the better question isn't which format wins, it's which product is more thoughtfully formulated, and which one are you more likely to take consistently. A high-quality gummy can be an excellent delivery system for the right ingredients, while a poorly formulated pill isn't automatically better simply because it's a capsule or tablet. Capsules Pill capsules (“two-piece hardgels”) have a smooth, translucent outer shell that’s filled with a loose powder. They typically come in either a traditional gelatin shell or in a vegetarian (plant-based) shell. Capsules protect their contents against breakdown from direct exposure to the air and humidity. They’re generally easier to swallow than tablets and don’t leave behind an unpleasant taste in the mouth. Hardgels are preferred by people, especially parents of young kids, who opt to open the capsule and pour the powder over food or into a liquid or smoothie. One of the downsides is that capsules may contain lower doses of ingredients than tablets. Also, some may find large capsules just as difficult to swallow as tablets. Softgels Softgel pills typically contain liquid supplements inside a sealed gelatin shell. They are often used to encapsulate fish oil, vitamin D, and other fat-soluble vitamins. Softgels can be an excellent option for liquid ingredients. However, they cannot easily be opened or divided, and some consumers prefer to avoid gelatin-based products. Tablets Tablets are produced by compressing granules or powders into a hard pill. Many times, tablets are single-ingredient supplements, such as iron pills. One advantage of tablets is that they can provide higher amounts of ingredients compared to capsules and softgels. Also, tablets can be split (with a pill cutter) or crushed into a powder to make them easier to swallow. A common complaint against tablets is that they tend to be the hardest pill form to swallow. Also, without a coating, they may have a bitter or unpleasant taste. Unfortunately, to avoid that bitterness or to improve appearance, many tablets are coated with potentially unsafe substances (such as titanium dioxide)¹. Chewable Tablets Chewable tablets are useful for delivering larger amounts of an active ingredient that would otherwise take several hardgel or softgel capsules to deliver. As their name suggests, chewable tablets must be chewed before they’re swallowed. Chewables are ideal for those who don’t enjoy or have difficulty, swallowing pills. Since they must be chewed, chewables often are made to taste more pleasant than some other forms of supplements. As with gummy vitamins, there are a few potential pitfalls to be aware of. Many contain artificial colors and flavors that aren’t proven safe. Also, many chewables have sugar or artificial sweeteners, which are included to appeal to the customer’s tastebuds. Look for chewables that minimize sweeteners and artificial ingredients. Energy Bars The energy bar market has exploded in recent years, perhaps driven by the fast-paced nature of our society. Energy bars are often represented as providing a short-term energy boost to bridge the gap from one meal to the next. Some bars are marketed as food-based supplements that provide fats, proteins, and carbohydrates. Unfortunately, many have inferior sources of these food categories and fail to deliver a lasting energy boost. These convenient meal alternatives may (or many not) have a pleasant taste and may contain some vitamins, minerals, and other nutrients. However, many contain artificial colors, flavors, or sweeteners, which offset some of their benefit. For people with blood sugar problems, bars with lots of added sugar can hurt rather than help their mental focus or physical endurance. Liquids Some people just prefer to drink their vitamins. Liquid supplements have become more popular in recent years due to their convenience. Also, many maintain that a product’s efficacy is sustained over a longer period when it’s kept in the refrigerator. This actually isn’t the case because each time the bottle is opened – regardless of the temperature – the air that gets in delivers oxygen to the liquid, which degrades it. Rancidity sets in long before we can sense it by smell or taste. Liquid supplements can be naturally occurring or suspended in a liquid and may be preferred by people who have difficulty swallowing pills. Some of the benefits of liquid supplements are that its doses can be easily tailored and it doesn’t need to be mixed into liquid or water. Also, some research suggests that nutritional ingredients are more efficiently absorbed from liquid supplements compared to solid supplements.² Other than taking up space in your fridge, one of the biggest challenges with liquid supplements is that its taste tends to be amplified over normal supplements, which is a good thing if the product is pleasant tasting, but not so much if it isn’t. Also, liquid supplements tend to be pricier than their capsule or tablet counterparts and need artificial preservatives to keep them from prematurely breaking down. Powders Powdered supplements are dehydrated ingredients that must be dissolved in water or another liquid before being consumed. These nutrients can be added to fruit/vegetable juices, healthy smoothies, or even soups. As with those who prefer liquid supplements, powdered nutrients may be enjoyed as an alternative to pills and may be quickly absorbed. Powders may offer higher doses than pills since doses are easy to adjust. For some ingredients, the daily dose needed for health benefit is so high that a powder is the only choice a responsible manufacturer can make. The tradeoff is that powdered nutrients may have an unpleasant aftertaste. Also, the need to mix the powder into liquids requires more time spent in the kitchen and messes may be created in the combining process. Gummies vs. Capsules/Tablets Comparison Chart Feature Gummy Vitamins Traditional Pills (Capsules/Tablets) Best Suited For Targeted, low-dose micronutrients and concentrated botanicals (like saffron or vitamin D3) where consistency and taste support a daily routine. Bulky macrominerals (calcium, magnesium) and complex multi-ingredient formulas that require high physical volume. Primary Advantage High compliance; enjoyable to take consistently; excellent for accommodating low-dosage, concentrated extracts. Can hold dense, high-volume nutritional payloads in a single serving size. Active Ingredient Delivery Ideal for concentrated extracts that provide targeted support within a small milligram profile. Ideal for high-volume powder formulas and multi-nutrient combinations. What to Look For Clean formulations with minimal, natural sweeteners, avoiding artificial dyes or excess fillers. High-quality shells (like vegetable capsules) that dissolve reliably in the digestive tract. Which Supplement Format Is Best? There isn't a single delivery format that's best for everyone. Instead, consider your personal preferences, health goals, and the type of nutrient you're supplementing. Capsules are a great choice for many vitamins, minerals, and herbal ingredients. Softgels work especially well for oils and fat-soluble nutrients. Powders are ideal when larger amounts of an ingredient are needed. Liquids can be helpful for flexible dosing or those who have difficulty swallowing. Gummies are an excellent option for people who value convenience, great taste, and daily consistency. Ultimately, the best supplement is one you'll actually take consistently. Quality Matters More Than Format Whether you choose gummies, capsules, tablets, or powders, look beyond the delivery system. Choose supplements that are: Backed by science. Made with high-quality ingredients. Manufactured according to rigorous quality standards. Transparent about what's included, and what's left out. A thoughtfully formulated supplement can support your wellness goals regardless of its format. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Skocaj, M., Filipic, M., Petkovic, J., & Novak, S. (2011). Titanium dioxide in our everyday life; is it safe? Radiology and Oncology, 45(4), 227–247. https://doi.org/10.2478/v10019-011-0037-0 ²Ko, J., Yoo, C., Xing, D., Gonzalez, D. E., Jenkins, V., Dickerson, B., Leonard, M., Nottingham, K., Kendra, J., Sowinski, R., Rasmussen, C. J., & Kreider, R. B. (2023). Pharmacokinetic analyses of liposomal and non-liposomal multivitamin/mineral formulations. Nutrients, 15(13), 3073. https://doi.org/10.3390/nu15133073
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Brain Hormones: What They Are and How to Support Them Naturally
The human brain is one of the most complex structures in existence, controlling everything from movement and memory to emotions and decision-making. At the center of this intricate system are brain hormones – chemical messengers that influence mood, behavior, cognition, sleep, appetite, and even social bonding. These hormones are essential for maintaining balance within the body and ensuring that the brain communicates effectively with other organs and systems. Though many people associate hormones with puberty or reproduction, brain hormones play a much broader role in daily life. Every emotion you feel, every burst of motivation, every night of restful sleep, and even your ability to cope with stress is connected to hormonal activity in the brain. Let’s take a closer look at what brain hormones are, how they work, the most important hormones involved in brain function, and how lifestyle choices can influence hormonal balance. What Are Brain Hormones? Brain hormones are chemical substances produced either directly in the brain or by endocrine glands controlled by the brain. They travel through the bloodstream or act within neural pathways to regulate physiological and psychological functions. The brain’s hormonal system is primarily managed by two important structures: Hypothalamus – the control center that links the nervous system to the endocrine system. Pituitary gland – often called the “master gland” because it regulates many other hormone-producing glands in the body. Together, these structures help maintain homeostasis, which is the body’s internal balance. Brain hormones may affect: Mood and emotions Stress response Sleep cycles Learning and memory Motivation and reward Hunger and metabolism Social bonding Sexual behavior An imbalance in these hormones can contribute to mental and physical health problems, including mood, sleep, weight, and cognitive issues. Here Are Some of the Major Brain Hormones and Their Functions Dopamine – The Motivation and Reward Hormone Dopamine is often referred to as the “feel-good” hormone, although its primary role is actually motivation and reward. When you achieve a goal, eat delicious foods, receive praise, or experience pleasure, dopamine levels rise. This hormone makes rewarding experiences feel satisfying. Functions of Dopamine Motivation and drive Pleasure and reward Focus and attention Learning and memory Motor control Healthy dopamine levels help people feel energized, productive, and motivated. Low Dopamine Levels Low dopamine may contribute to: Lack of motivation Fatigue Difficulty concentrating Low mood Excess Dopamine Too much dopamine activity has been associated with addictive or impulsive behaviors. Modern technology and social media can overstimulate dopamine pathways, leading to cycles of instant gratification and reduced attention spans. Serotonin – The Mood Stabilizer Serotonin is strongly linked to happiness, emotional stability, and well-being. While much of the body’s serotonin is produced in the gut, it can have a profound effect on the brain. Functions of Serotonin Regulates mood Supports sleep Influences appetite Helps with digestion Affects memory and learning Balanced serotonin levels contribute to emotional calmness and resilience. Low Serotonin Symptoms Low serotonin is often connected with: Mood issues Irritability Sleep problems Emotional instability Natural Ways to Support Serotonin Regular exercise Sunlight exposure Healthy sleep Foods rich in tryptophan Meditation and stress reduction Cortisol – The Stress Hormone Cortisol is produced by the adrenal glands but regulated through signals originating in the brain. It plays a key role in the body’s fight-or-flight response. Functions of Cortisol Manages stress response Regulates blood sugar Lessens inflammation Supports metabolism Helps maintain alertness In short bursts, cortisol is beneficial because it helps the body respond to danger or pressure. High Cortisol Long-term stress can keep cortisol levels elevated, leading to: Anxiousness Weight gain Sleep disturbances Memory problems High blood pressure Weakened immunity Modern lifestyles filled with work stress, digital overload, and lack of rest can activate cortisol production. Lowering Cortisol Naturally Deep breathing exercises Adequate sleep Physical activity Time spent in nature Reduced caffeine intake Healthy work-life balance Oxytocin – The Love and Bonding Hormone Oxytocin is often called the “love hormone” because it promotes emotional bonding and trust. It’s released during activities such as hugging, childbirth, breastfeeding, and positive social interaction. Functions of Oxytocin Encourages social connections Builds trust and empathy Supports maternal bonding Reduces stress and anxiousness Enhances emotional resilience Strong relationships and social support systems can increase oxytocin production and improve mental well-being. The Importance of Human Connection Research consistently shows that loneliness and social isolation can negatively affect mental and physical health.¹ Simple acts like eye contact, kindness, and physical affection can help stimulate oxytocin release. Melatonin – The Sleep Hormone Melatonin regulates the body’s circadian rhythm, also known as the sleep-wake cycle. The pineal gland releases melatonin in response to darkness, signaling the body that it’s time to prepare for sleep. Functions of Melatonin Promotes sleep Regulates biological rhythms Supports immune health Influences seasonal mood patterns Disrupted Melatonin Production Artificial light exposure – especially from cellphones and screens – can interfere with melatonin production. Low melatonin levels may lead to: Sleep disruptions Fatigue Poor concentration Mood changes Supporting Melatonin Naturally Limit screen time before bed Sleep in a dark room Maintain a regular sleep schedule Avoid caffeine late in the day Getting quality sleep is one of the most important ways to support brain health. Endorphins – The Natural Ache Relievers Endorphins are chemicals released by the brain to reduce physical discomfort and create feelings of pleasure. They are commonly associated with the “runner’s high” experienced after exercise. Functions of Endorphins Relieve aches Reduce stress Improve mood Promote relaxation Activities that can increase endorphins include: Exercise Laughter Music Dancing Meditation In addition to being natural ache relievers, endorphins can contribute significantly to emotional well-being and resilience. Adrenaline – The Energy Booster Adrenaline, also known as epinephrine, prepares the body for immediate action during stressful or exciting situations. Functions of Adrenaline Increases heart rate Boosts energy Sharpens focus Enhances reaction speed Adrenaline is useful during emergencies, athletic competition, or high-pressure situations. However, excessive adrenaline due to stress and worry can contribute to panic attacks, restlessness, and exhaustion. The Brain-Hormone Connection Brain hormones interact in highly complex networks. For example: Extreme stress increases cortisol, which can reduce serotonin and dopamine. Poor sleep can lower melatonin and disrupt dopamine balance. Positive social interactions help boost oxytocin and reduce cortisol. Exercise increases dopamine, serotonin, and endorphins simultaneously. This interconnected system helps explain how mental health can be influenced by multiple lifestyle factors. How Lifestyle Affects Brain Hormones 1. Nutrition The brain requires nutrients to produce hormones efficiently. Important nutrients include: Omega-3 fatty acids Protein Magnesium Zinc B vitamins Highly processed foods and excessive sugar intake may negatively impact hormonal balance and brain function. 2. Exercise Physical activity is one of the most effective ways to support brain hormones. Exercise can help: Increase dopamine Boost serotonin Release endorphins Reduce cortisol Even moderate activities like walking can improve mood and cognitive performance. 3. Sleep Sleep is essential for hormonal regulation. During sleep, the brain: Restores neurotransmitter balance Removes metabolic waste Consolidates memories² Regulates stress hormones Sleep deprivation can disrupt emotional regulation and decision-making. 4. Stress Management Long-term stress can disrupt hormone balance³ and overall brain health. Healthy stress-management techniques include: Meditation Yoga Journaling Mindfulness Social support Relaxation exercises Reducing stress can help improve mental clarity and emotional stability. 5. Social Relationships Humans are social beings, and healthy hormones can have a positive effect on relationships. Supportive social interactions can help increase oxytocin, serotonin, and dopamine. Conversely, isolation and conflict may elevate cortisol and negatively affect emotional health. Find Better Balance Brain hormones are the invisible chemical messengers that shape nearly every aspect of the human experience. From motivation and happiness to stress and sleep, these substances influence how we think, feel, and behave every day. Maintaining healthy hormone balance can help optimize mental clarity, emotional resilience, physical energy, and overall quality of life. Simple lifestyle habits such as regular exercise, healthy nutrition, quality sleep, meaningful relationships, and stress management can positively affect brain chemistry. Though the many stressors of modern living can be overwhelming, implementing these healthy habits can empower you to make healthier choices – which can help you achieve better balance in life. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Shankar, R. (2023). Loneliness, social isolation, and its effects on physical and mental health. Missouri Medicine, 120(2), 106–108. https://pmc.ncbi.nlm.nih.gov/articles/PMC10121112/ ²Paller, K. A., Creery, J. D., & Schechtman, E. (2021). Memory and sleep: How sleep cognition can change the waking mind for the better. Annual Review of Psychology, 72, 123–150. https://doi.org/10.1146/annurev-psych-010419-050815 ³Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian Journal of Endocrinology and Metabolism, 15(1), 18–22. https://doi.org/10.4103/2230-8210.77573
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Tip of the Tongue: Why It Happens & How to Support Memory Recall
Has this ever happened to you… You’re in the middle of a conversation when suddenly your brain blanks out. You can visualize the actor’s face. You know the street’s name starts with “P.” You can practically see the word in your mind, but you just can’t retrieve it. The common response to this inconvenient mental glitch is, “It’s right on the tip of my tongue.” Most people have experienced a recall stall at some point in their lives. It can feel embarrassing or even alarming, especially for those who are middle-aged or older. But in many cases, the tip-of-the-tongue phenomenon¹ isn’t a sign your memory is failing. In fact, it often means the opposite: the information is stored in your brain, but retrieval is being interrupted. Modern neuroscience has revealed fascinating insights into why this happens and how memory recall works. The good news is, several natural habits may help strengthen retrieval pathways, improve focus, and help your brain access information more efficiently over time. Here’s what really happens when your mind goes blank, and what you can do to sharpen memory recall naturally. What Is Tip-of-the-Tongue? The tip-of-the-tongue phenomenon occurs when you’re temporarily unable to retrieve a word or piece of information you’re certain you know. You may remember the first letter, similar-sounding words, related facts, or the context where you learned it, but the exact word remains just out of reach. This may be a retrieval failure, not a storage failure. The memory exists in the brain, but the neural pathway needed to access it isn’t activating fully in that moment. Think of it like opening a file cabinet drawer but getting stuck before reaching the correct folder. Why Does It Happen? Memory retrieval is a complex process. Your brain stores information across vast networks² involving language, sensory experiences, emotions, and associations. When you try to recall a word, your brain reconstructs it through connected pathways. But retrieval may be disrupted by several factors, including: Interference from Similar Information Your brain may store related memories close together. Similar names, words, or concepts may compete with each other. For example: Calling one actor by another actor’s name Mixing up song titles Confusing passwords or dates The stronger or more recently used memory may block access to the correct one. Stress and Mental Overload Stress hormones like cortisol can affect the hippocampus, a brain region essential for memory formation and retrieval.³ When you’re worried, distracted, or under pressure, recall can become less efficient. That’s why forgotten names often pop back into your head later when you’re relaxed. Aging and Slower Retrieval Speed As people age, tip-of-the-tongue experiences tend to increase. This is usually tied more to retrieval speed than memory loss itself. Older adults often possess a larger vocabulary and more accumulated knowledge than younger adults. However, the pathways needed to access specific words may become slightly slower or less efficient. Many tip-of-the-tongue moments are related to cognitive aging, not severe memory issues. Weak Encoding Sometimes the desired information was never properly stored in the first place. Since there’s a greater chance your brain will remember what it focuses on, attention can have a significant impact on memory. For instance, if you weren’t completely paying attention when learning someone’s name, your brain may have created a weak memory link. Later retrieval may become difficult because the original encoding was insufficient. Why Forgotten Words Suddenly Return Later One of the strangest parts of the tip-of-the-tongue phenomenon is that the answer often appears later out of nowhere, during a daily task or completely unrelated activity. This may occur because your brain continues unconscious memory retrieval even after conscious effort stops. When you relax, mental noise tends to decrease. This allows the correct neural pathway to finally activate, which can help the information surface naturally. Ironically, trying too hard can sometimes make recall more difficult.⁴ Natural Ways to Sharpen Memory Recall The good news is that memory retrieval can be strengthened. The brain remains adaptable throughout life thanks to neuroplasticity – the brain’s ability to reorganize and strengthen neural connections.⁵ Here are some evidence-based, natural ways to improve recall and reduce frustrating mental lapses. 9 of the Best Ways to Support Memory Recall…Naturally! 1. Prioritize Deep Sleep Sleep is one of the most powerful memory tools available. During sleep, the brain consolidates memories⁶ and strengthens neural pathways. Lack of sleep can disrupt both memory formation and retrieval speed. Even one poor night of sleep can impair recall. To improve memory-supportive sleep: Maintain a consistent sleep schedule Reduce screen exposure before bed Keep your bedroom cool and dark Limit caffeine later in the day Aim for 7–9 hours nightly 2. Exercise Regularly Physical activity helps boost blood flow to the brain and supports the release of brain-derived neurotrophic factor (BDNF), a protein associated with learning and memory. Exercise may help support executive function, faster recall, better concentration, and reduced risk of cognitive decline. Many physical activities may support health benefits, including: Brisk walking Cycling Swimming Strength training Yoga Dancing Even 20–30 minutes of movement daily can help sharpen mental performance. 3. Use Retrieval Practice One of the best ways to strengthen your memory is to actively recall information. This is called retrieval practice. Examples include: Quizzing yourself Explaining concepts aloud Using flashcards Summarizing information from memory Teaching someone else Every successful retrieval can strengthen the neural pathway, making future recall easier and faster. 4. Slow Down and Focus Modern life constantly fragments attention. Notifications, multitasking, and information overload can disrupt memory encoding. To improve recall: Focus on one task at a time Repeat names immediately after hearing them Make eye contact during conversations Pause before switching activities Reduce background distractions 5. Create Strong Associations The brain remembers meaningful connections far better than isolated facts. Memory experts often use vivid mental associations to recall enormous amounts of information. For example: Associate names with visual imagery Link facts to stories Connect new ideas to existing knowledge Use humor or exaggeration The stranger or more emotional the connection, the more memorable it becomes. 6. Feed Your Brain Nutrition plays a major role in cognitive health. Certain foods are associated with better memory function due to their effects on inflammation, blood flow, and cellular protection. Memory-supportive foods include: Fatty fish rich in omega-3s Blueberries Leafy greens Nuts and seeds Olive oil Eggs Avocados Hydration matters too. Even mild dehydration can impair concentration and recall. 7. Reduce Excessive Stress Short-term stress may help sharpen attention, but severe, long-term stress can negatively affect memory over time. High cortisol levels can interfere with hippocampal function and impair retrieval. Helpful stress-reduction practices include: Meditation Deep breathing Outdoor activities Journaling Mindfulness Prayer Social connections Even spending a few minutes each day on these calming techniques can help improve cognitive clarity. 8. Learn New Things The brain thrives on novelty and challenge. Learning a new language, how to play a musical instrument, a new hobby, strategy games, or other complex skills can help build cognitive reserve – the brain’s resilience against decline. Mental stimulation helps strengthen neural networks and improves flexibility in the retrieval process. 9. Don’t Panic Fretting about forgetting can make memory retrieval harder. If you feel a word stuck on the tip of your tongue, it’s recommended to: Relax Shift attention briefly Think about related concepts If the matter isn’t urgent, come back to the thought later The pressure to remember can create mental interference. Often, the answer emerges naturally once the brain stops straining. When Memory Lapses Become Serious Occasional tip-of-the-tongue moments are extremely common and usually harmless. However, memory changes may warrant medical attention if they involve: Frequently forgetting familiar people Getting lost in known places Difficulty following conversations Repeatedly asking the same questions Normal retrieval lapses are different than significant cognitive impairment. Most people experiencing ordinary moments of forgetfulness are simply dealing with stress, fatigue, distraction, or the natural aging processes. Memory Is Dynamic, Not Perfect Though memory is flexible, associative, emotional, and reconstructive, it isn’t perfect. However, the fact that a word is “on the tip of your tongue” actually reveals something remarkable: your brain knows the information is there. Recall isn’t just about storage. It’s about access, attention, and neural connection strength. And, like many systems in the body, memory can benefit from healthy lifestyle habits like proper sleep, exercise, diet, stress management, and lifelong learning. Small daily habits can compound over time to promote sharper cognition and stronger recall. So, the next time a name, date or fact temporarily slips your mind, there’s no need to panic. Your brain may just need a little more rest, focus, or patience before the word pops into your head like it’s been there all along – because it has. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Xie, C., & Wang, W. S. (2026). The tip-of-the-tongue phenomenon: Cognitive, neural, and neurochemical perspectives. Biomedicines, 14(2), 269. https://doi.org/10.3390/biomedicines14020269 ²Aljadeff, J., Gillett, M., Pereira, U., & Brunel, N. (2021). From synapse to network: Models of information storage and retrieval in neural circuits. Current Opinion in Neurobiology, 70, 24–33. https://doi.org/10.1016/j.conb.2021.05.005 ³Wiltgen, B. J., Zhou, M., Cai, Y., Balaji, J., Karlson, M. G., Parivash, S. N., Li, W., & Silva, A. J. (2010). The hippocampus plays a selective role in the retrieval of detailed context memories. Current Biology, 20(15), 1336–1344. https://doi.org/10.1016/j.cub.2010.06.068 ⁴Klier, C., & Buratto, L. G. (2020). Stress and long-term memory retrieval: A systematic review. Trends in Psychiatry and Psychotherapy, 42(3), 284–291. https://doi.org/10.1590/2237-6089-2019-0077 ⁵Gazerani, P. (2025). The neuroplastic brain: Current breakthroughs and emerging frontiers. Brain Research, 1858, 149643. https://doi.org/10.1016/j.brainres.2025.149643 ⁶Wamsley, E. J., & Stickgold, R. (2011). Memory, sleep and dreaming: Experiencing consolidation. Sleep Medicine Clinics, 6(1), 97–108. https://doi.org/10.1016/j.jsmc.2010.12.008
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Taurine Supplement: Why You Need It for Brain Health and Aging
Perhaps you’ve heard about taurine (l-taurine) and have wondered what it is and how it can help you. Let’s examine the benefits, cautions, and best taurine supplement you should take… What Is Taurine? Taurine is a vitamin-like, conditionally essential nutrient that’s concentrated in electrically active tissues such as the retina, heart, and brain. A powerful amino acid, taurine helps protect against calcium overactivity, which can lead to the destruction of brain cells. Taurine is essential for healthy mitochondria, the tiny energy generators in all our cells. It also promotes optimal performance of the GABA and glutamate transmitter systems. Taurine supports healthy blood flow to the brain, is a powerful antioxidant, and is essential for the health of every cell in the body. It’s also beneficial for the adrenal glands, which are crucial for coping with stress. The standard American diet provides 120-180 milligrams of taurine daily.¹ Taurine and Aging Your body naturally produces taurine, but levels gradually decline over time. This decrease may contribute to several factors of biological aging, including reduced mitochondrial efficiency and increased oxidative stress. Taurine plays a key role in cellular energy production, brain communication, and cardiovascular system function. Lower levels of taurine have been associated with reduced metabolic efficiency and disruptions in brain signaling. Supporting taurine levels may help your body maintain resilience at the cellular level as you age. Taurine and Cardiovascular Health One of taurine’s well-established benefits is its role in supporting cardiovascular health. Taurine helps support healthy blood pressure,² cholesterol metabolism, and cardiac rhythm, and may help protect blood vessels from oxidative stress. Taurine enhances the production of nitric oxide, a signaling molecule that promotes blood vessel relaxation. This helps improve vascular tone and support healthy blood pressure levels. Taurine In Energy Drinks Taurine can act as a stimulant to help enhance mental and physical performance. As such, taurine is commonly added to energy drinks to boost their energizing effects. According to the Cleveland Clinic Journal of Medicine, consuming an energy drink can increase daily intake of taurine 6 to 16 times (around 750 mg per 8-ounce serving).³ When paired with caffeine in energy drinks, taurine can increase heart rate and blood pressure, which may lead to serious health risks. When you’re low on energy and need a pick-me-up, resist the urge to reach for a beverage loaded with caffeine, sugar, and other harmful ingredients. Instead, consider taking… BrainMD’s Taurine Supplement BrainMD’s Taurine supplement delivers a clinically researched dose (1000 mg) of taurine to help restore what your body naturally loses with age.* Benefits of Taurine Supports brain signaling and cognitive performance* Promotes cellular energy and healthy aging* Supports healthy blood pressure and circulation* Helps maintain metabolic efficiency and insulin sensitivity* Supports a calm, balanced nervous system* Helps maintain electrolyte balance* Supports cardiovascular function* Taurine Ingredient Taurine 1000 mg Taurine is a conditionally essential amino acid concentrated in the brain, heart, and muscles. It supports cellular energy production, neurotransmitter balance,⁴ and cardiovascular function.* Taurine also plays a role in regulating calcium signaling, oxidative stress, and metabolic processes, making it a key nutrient for whole-body health and longevity.* Taurine FAQ Why do I need taurine if my body already makes it? Your body naturally produces taurine, but levels tend to decline with age and can be lower during periods of stress or poor diet.* Supplementing helps restore healthy levels, especially when your body can no longer produce taurine efficiently.* Will this supplement make me feel calm or sleepy? Taurine helps support a balanced nervous system and may promote a sense of calm.* It doesn’t typically cause drowsiness and can be taken any time during the day.* Who should take Taurine? Adults looking to support brain health, cardiovascular function, metabolic balance, or healthy aging may benefit from taking Taurine, especially individuals 40+ or those who consume a plant-based diet.* Can I take this with other supplements? Yes. BrainMD’s Taurine pairs well with other brain and heart-support supplements such as the Omega-3 Power.* Is this product vegan and clean? Yes. This formula is vegan and free from artificial colors/flavors, gluten, dairy, and soy.* Who shouldn’t take this product? If you’re pregnant, nursing, taking medications, or have a medical condition, it’s recommended that you consult your healthcare provider before using this product.* What Our Experts Say About BrainMD’s Taurine Supplement: “As we age, levels of key nutrients like taurine decline. Supporting those levels can be an important part of maintaining brain function, energy, and overall health.” - Dr. Daniel Amen | Founder, Amen Clinics & BrainMD “Taurine is an amino acid that is known for its impact in promoting cardiovascular, brain, and metabolic health—which can all help to support healthy aging. BrainMD’s Taurine supplement provides the clinically researched and science-backed formulation of taurine to ensure a product that is both high quality and highly effective.” - Dr. Nicole Avena | Chief Science Officer, BrainMD Lean Into Taurine BrainMD’s Taurine supplement provides a clinically researched dose of taurine that helps promote cognitive performance and healthy aging.* Also, it supports cardiovascular health, metabolic balance, and long-term cellular resilience.* Try Taurine today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Taurine and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Laidlaw, S. A., Grosvenor, M., & Kopple, J. D. (1990). The taurine content of common foodstuffs. JPEN: Journal of Parenteral and Enteral Nutrition, 14(2), 183–188. ²Sun Q, Wang B, Li Y, et al. Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled Study. Hypertension. 2016;67(3):541-549. ³Caine, J. J., & Geracioti, T. D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleveland Clinic Journal of Medicine, 83(12), 895–904. https://doi.org/10.3949/ccjm.83a.15050 ⁴Wu JY, Prentice H. Role of taurine in the central nervous system. J Biomed Sci. 2010;17 Suppl 1(Suppl 1):S1. Published 2010 Aug 24. doi:10.1186/1423-0127-17-S1-S1.
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