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How Your Brain Responds to Gratitude Practice
Some mornings, gratitude feels easy. Other mornings, it doesn't. When you're dealing with financial stress, health problems, relationship difficulties, grief, or uncertainty, being told to "just be grateful" can sound less like helpful advice and more like a dismissal. Gratitude doesn't have to mean pretending that everything is fine. It means deliberately noticing and acknowledging something you value, appreciate, or have received, even when other parts of life are difficult. Researchers have been studying gratitude for more than two decades. Randomized trials and meta-analyses suggest that gratitude practices can help improve psychological well-being and positive emotion, with some evidence for reductions in symptoms of anxiety and depression [1,2]. Neuroscience research is also beginning to reveal something intriguing: experiencing and expressing gratitude engages brain systems involved in value, social cognition, decision-making, and emotional experience [3,4]. So what actually happens in your brain when you practice gratitude? Your Brain Naturally Pays Attention to Problems Human attention isn't evenly distributed across everything happening around us. Potential threats, losses, mistakes, and emotionally significant events can capture attention quickly. From a survival standpoint, that makes sense: failing to notice a potential danger can have greater consequences than failing to notice something pleasant. The brain is sensitive to negative or threatening information. Dr. Daniel Amen has a memorable name for the thoughts that swarm in and steal your peace: ANTs: automatic negative thoughts. Left unchecked, they multiply, and they shape both your mood and your brain. Gratitude is one of the most effective ways to fight back. A gratitude practice deliberately directs attention toward something that has value to you: a person who helped you, an experience you enjoyed, an opportunity you received, or even a small moment that might otherwise have gone unnoticed. Gratitude doesn't require ignoring problems. It asks you to notice something else in addition to them. What Happens in Your Brain When You Feel Gratitude? The neuroscience of gratitude is still a relatively young field, so it's important not to overstate what brain-imaging studies can tell us. But several studies provide clues. Researchers have associated the experience of gratitude with activity in brain regions involved in value judgments, social cognition, moral cognition, and understanding other people's intentions [5]. That makes sense when you consider what gratitude requires. To feel grateful, you often have to recognize that something valuable happened, consider another person's intentions, evaluate what the experience means to you, and integrate those pieces into an emotional response. Your brain is doing much more than simply "feeling good." Can Practicing Gratitude Change the Brain? This is where the science becomes particularly interesting. One randomized study examined people who were entering psychotherapy for anxiety or depression. Some participants completed a gratitude-writing intervention in addition to psychotherapy, while a comparison group received psychotherapy without the writing intervention. Approximately three months later, participants underwent functional MRI while completing a task designed to elicit gratitude. The researchers found that participants who had completed the gratitude writing showed greater neural sensitivity to gratitude, including greater modulation in the medial prefrontal cortex [3]. Another randomized experiment assigned participants to either a gratitude-journaling condition or an active-neutral journaling condition for three weeks. Following gratitude practice, researchers observed changes in responses in the ventromedial prefrontal cortex during a task examining charitable giving [4]. These findings suggest that repeated gratitude practice may influence how particular neural systems respond during subsequent experiences involving gratitude and value. It may be an oversimplification to say gratitude “rewires” the brain, but repeated gratitude practice may influence the activity of neural systems involved in how we process value, social information, and gratitude itself [3,4]. So yes, the way your brain works is changing. It's the same principle at the heart of Dr. Amen's message: you are not stuck with the brain you have. You can change it. And gratitude is one of the simplest ways to start. What Does Gratitude Do for Psychological Well-Being? The psychological evidence for gratitude is considerably larger than the brain-imaging literature. One of the best-known early experiments came from psychologists Robert Emmons and Michael McCullough. Participants were assigned to focus on things for which they were grateful, daily hassles, or comparison material. Across three studies, the gratitude groups showed greater well-being on several measures. The most consistent finding was an improvement in positive emotions and behavior [2]. Since then, researchers have conducted dozens of randomized trials. A 2023 systematic review and meta-analysis included 64 randomized clinical trials of gratitude interventions. Overall, participants receiving gratitude interventions reported modest but notable increases in gratitude, better mental-health measures, more positive mood and emotion, and fewer symptoms of anxiety and depression [1]. More recently, a large 2025 meta-analysis covering 145 papers, 163 samples, 727 effect sizes, and more than 24,000 participants across 28 countries found that gratitude interventions produced overall improvement in well-being [7]. That's a useful way to understand gratitude. It's not a cure or a miracle. It's a mental practice that appears capable of producing meaningful psychological benefits. Gratitude Trains Attention Toward What You Value One possible reason gratitude practices are useful is remarkably straightforward: They give your attention a job. Consider the difference between asking yourself: "How was my day?" and asking: "What happened today that I genuinely appreciated?" The second question creates a more specific attentional target. Maybe it was a conversation with a friend. A beautiful morning. Something your child said. Someone holding the door. Finishing something difficult. Your dog greeting you when you came home. None of these observations requires you to deny what went wrong that day. Instead, you're intentionally noticing information that might otherwise receive less attention. With repetition, that can become a mental habit: not forced positivity, but greater awareness of experiences that have value. How to Practice Gratitude You don't need an elaborate ritual. Start with something small enough that you're likely to continue doing it. Write down a few specific things you appreciated. Instead of writing "my family," identify the particular experience: "My daughter made me laugh at dinner." Pay attention to people. Gratitude is often inherently social. Think about something another person did that you valued and why it mattered. Write a gratitude letter. Several gratitude interventions involve writing about appreciation for another person. You can send the letter, share it personally, or simply use the exercise to clarify what you appreciate. Don't force gratitude for painful experiences. You don't need to be thankful for illness, grief, trauma, or loss. You can acknowledge something difficult while also noticing something valuable elsewhere in your experience. Make it concrete. Rather than trying to manufacture a general feeling of positivity, identify something specific that actually happened. Give it time. The research on gratitude interventions generally involves repeated practice rather than a single moment of positive thinking [1,3,4]. Most importantly, don't turn gratitude into another reason to criticize yourself. The goal isn't to feel grateful every minute. The goal is to become better at noticing when there is genuinely something to appreciate. Gratitude Is One Part of Brain Health Gratitude can be a useful mental-health practice, but it isn't a substitute for taking care of the brain and body. Sleep, physical activity, nutrition, cardiovascular and metabolic health, relationships, substance use, stress exposure, and appropriate treatment of medical and psychiatric conditions can all influence how you think and feel. If someone is experiencing major depression, an anxiety disorder, trauma, or another mental-health condition, a gratitude journal shouldn't be presented as an alternative to evidence-based treatment. It can be one tool among many. That distinction matters because gratitude is most useful when it expands your perspective; not when it asks you to deny your experience. Support on Your Gratitude Journey There are numerous options when it comes to guidance for starting a gratitude practice. Maybe it feels personal and something you want to explore independently. But, if you are looking for a community-based program where you can endeavor to change not only your outlook, but all aspects of a healthier life, you may be interested in learning more about the Amen WHOLE-4 program. Discover the Amen WHOLE-4 and start your whole-person journey today. References Diniz G, et al. The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (São Paulo). 2023;21:eRW0371. doi:10.31744/einstein_journal/2023RW0371. Emmons RA, McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology. 2003;84(2):377–389. doi:10.1037/0022-3514.84.2.377. Kini P, Wong J, McInnis S, Gabana N, Brown JW. The effects of gratitude expression on neural activity. NeuroImage. 2016;128:1–10. doi:10.1016/j.neuroimage.2015.12.040. Karns CM, Moore WE III, Mayr U. The Cultivation of Pure Altruism via Gratitude: A Functional MRI Study of Change with Gratitude Practice. Frontiers in Human Neuroscience. 2017;11:599. doi:10.3389/fnhum.2017.00599. Fox GR, Kaplan J, Damasio H, Damasio A. Neural correlates of gratitude. Frontiers in Psychology. 2015;6:1491. doi:10.3389/fpsyg.2015.01491. Davis DE, et al. Thankful for the little things: A meta-analysis of gratitude interventions. Journal of Counseling Psychology. 2016;63(1):20–31. Choi, H., Cha, Y., McCullough, M. E., Coles, N. A., & Oishi, S. (2025). A meta-analysis of the effectiveness of gratitude interventions on well-being across cultures. Proceedings of the National Academy of Sciences, 122(28), e2425193122. Disclaimer: This article is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. 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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What's Happening in Your Brain When You Pray or Meditate?
Your body may be sitting still, but your brain rarely is. At any given moment, it may be planning tomorrow, replaying yesterday, monitoring the environment, anticipating problems, or jumping between competing demands. When stress enters the picture, those patterns can become even harder to disengage from. For thousands of years, people across cultures have used practices such as prayer and meditation to become still, direct attention, reflect, cope with uncertainty, or connect with something meaningful. Today, neuroscience is beginning to investigate what happens during these experiences. Using tools such as functional MRI (fMRI), electroencephalography (EEG), SPECT, and physiological measurements, researchers have found that prayer and meditation can involve brain systems related to attention, self-reflection, emotional processing, stress regulation, and social cognition [1,3]. There are important differences between the practices, however, and the evidence should be considered separately. So what is actually happening in your brain when you pray or meditate? First, What Stress Does to the Brain To understand why contemplative practices have attracted so much scientific interest, it helps to understand the brain under stress. When your brain detects a potential threat, a coordinated biological response begins. The amygdala, hypothalamus, autonomic nervous system, and hormonal stress systems all play roles in preparing the body to respond. Heart rate can rise. Attention narrows. Muscles tense. Stress hormones such as cortisol and catecholamines may increase. That's useful when a threat requires immediate action, but less useful when the "threat" is an overflowing inbox, financial uncertainty, relationship conflict, or a minor problem you start to spiral on at 3 a.m. Chronic stress is associated with changes in systems involved in memory, attention, mood, and executive function [7]. During periods of intense stress, it can also become more difficult to engage the prefrontal brain systems that help with impulse control, planning, and thoughtful decision-making [8]. Practices that can interrupt persistent stress and deliberately redirect attention may give these systems an opportunity to operate differently. Your Brain Is Designed to Adapt One of the most important principles in modern neuroscience is neuroplasticity: the brain's ability to adapt in response to experience. Every time you learn something, practice a skill, form a habit, or repeatedly direct your attention in a particular way, neural circuits are being used and may change with repeated experience. That doesn't mean every thought permanently "rewires" your brain. Neuroplasticity is more complex than that. But it does mean that the brain is dynamic, not fixed. This is why researchers have become so interested in contemplative practices. Meditation and prayer are not simply abstract mental events. They involve patterns of attention, thought, emotion, and, in some cases, social or relational processing [1,3]. What Happens in Your Brain When You Meditate? Meditation is less specific than prayer. Mindfulness meditation, focused-attention meditation, loving-kindness meditation, mantra meditation, and other practices ask the brain to do somewhat different things [1]. Mindfulness is among the most extensively researched. In a basic mindfulness exercise, you might direct attention toward your breathing. Eventually your attention wanders. You allow yourself to notice it. Then you bring your attention back. That seemingly insignificant moment is important. You're asking your brain to monitor attention, recognize distraction, disengage from it, and redirect attention toward a chosen target. Training Attention Neuroimaging research on meditation frequently highlights areas involved in attention and cognitive control, including portions of the prefrontal cortex and anterior cingulate cortex [1]. These regions are known to participate in maintaining attention, detecting competing information, regulating behavior, and shifting cognitive focus. In other words, meditation repeatedly exercises the process of noticing where your mind has gone and deciding where you want it to go next. Changing the Relationship With Wandering Thoughts Researchers have also studied meditation's relationship with the default mode network, or DMN [1]. This network participates in internally focused processes including autobiographical thinking, imagining the future, thinking about ourselves, and mind-wandering. Mind-wandering itself isn't bad. It's an essential human ability. The problem comes when internally generated thoughts become repetitive or difficult to disengage from. Meditation research suggests that practice may alter activity and connectivity among the default mode network and brain networks responsible for attention and cognitive control [1]. Rather than "turning off" thought, meditation may help people become more aware of their thoughts, without automatically following every one of them. Emotional Regulation and Stress The amygdala is another area researchers have examined. Some studies have found changes in amygdala activity, reactivity, or connectivity associated with mindfulness training. These findings are consistent with research suggesting mindfulness can influence perceived stress and emotional regulation [1]. Researchers have even reported structural changes following meditation training. In one randomized study of young adults who were new to meditation, approximately 10 hours of integrative body-mind training was associated with increased gray-matter volume in a portion of the posterior cingulate cortex compared with relaxation training [2]. These findings are intriguing, but they shouldn't be exaggerated. Study sizes, meditation techniques, training duration, and imaging methods vary considerably [1,2]. The bigger picture is more useful: Meditation repeatedly engages brain systems involved in directing attention, monitoring internal experience, and regulating responses to thoughts and emotions [1]. What Happens in Your Brain When You Pray? Like meditation, prayer cannot be simplified as one mental activity. Prayer can involve spoken or silent language, repetition, gratitude, petition, confession, contemplation, surrender, reflection, or a sense of communication with a divine being.3 Because these experiences differ, scientists should not expect all prayer to produce a single pattern of brain activity. One especially interesting area of research concerns social cognition [3]. Prayer as a Relational Experience Some forms of personal prayer involve thinking about and communicating with a perceived divine presence. That introduces cognitive processes that can include relationship, trust, perspective-taking, attachment, and thinking about another mind [3]. Neuroimaging research has therefore examined whether prayer engages brain systems that are also involved when people think about other individuals and relationships. A 2025 systematic review examining Christian prayer and attachment reported convergence involving regions associated with the DMN and theory-of-mind processing [3]. Theory of mind refers to our capacity to recognize, and to some degree empathize, with the thoughts, intentions, feelings, and perspectives of others. This raises an interesting scientific possibility: for a person who believes they are communicating with a divine being, certain forms of prayer may recruit some of the social-cognitive systems involved in representing meaningful relationships [3]. The research should not be generalized too broadly. The 2025 systematic review specifically examined Christian prayer, and the authors identified limitations in the existing literature [3]. Prayer practices vary considerably across religions, cultures, and individuals. Prayer, Emotion, and Coping Prayer can incorporate several psychological processes known to influence emotional experience. A prayer of gratitude directs attention toward something valued. A prayer for help may involve identifying a problem and expressing distress. Contemplative prayer may involve sustained attention and quiet reflection. A prayer centered on surrender may change how a person thinks about an uncontrollable situation. Researchers studying religion, spirituality, and health have reported associations with outcomes including well-being, hope, optimism, depression, anxiety, and coping [4]. But that finding requires an important qualification: These effects may not be from prayer alone. Community, relationships, beliefs, health behaviors, meaning, social support, and other variables may contribute to the associations observed in this research [4]. The more precise scientific conclusion is that prayer is a complex cognitive and emotional behavior capable of engaging measurable brain processes, and the neural activity likely depends on the type of prayer and what that prayer means to the individual [3]. What Prayer and Meditation Can Have in Common Although prayer and meditation are distinct practices, they can share certain mental processes. Depending on the specific practice, both can involve sustained attention, reduced external distraction, repetition, self-reflection, emotional processing, and shifts in attention [1,3]. This overlap helps explain why researchers sometimes discuss them within the broader category of contemplative practices. But the important scientific question isn't whether prayer and meditation are "the same." It's: What is the brain being asked to do during this particular practice? Focused-attention meditation asks the brain to repeatedly notice and redirect attention [1]. Mindfulness asks a person to observe present-moment experience with less automatic judgment or reaction [1]. Conversational prayer may involve language, social cognition, and relational processing [3]. Contemplative prayer may involve sustained attention and reduced external distraction [3]. Gratitude practice incorporates still another set of processes related to gratitude and valuation [5,6]. The contents of the practice matter. The Gratitude Connection Gratitude provides another interesting example because it can occur during prayer, during meditation, or completely independently of either. Brain-imaging studies have associated gratitude with activity in areas of the medial and ventromedial prefrontal cortex, regions involved in processes such as valuation, decision-making, and social cognition [5,6]. In one study involving people entering psychotherapy, participants who completed a gratitude-writing intervention subsequently showed greater neural sensitivity to gratitude in the medial prefrontal cortex approximately three months later [5]. Another randomized study found that three weeks of gratitude journaling was associated with changes in neural responses involving the ventromedial prefrontal cortex during a task examining charitable giving [6]. These findings don't mean gratitude simply "turns on the prefrontal cortex" or "turns off the amygdala." The brain doesn't work through such simple on/off switches. Instead, these studies suggest that gratitude involves neural systems related to valuation and social cognition and that repeated gratitude practice may influence how those systems respond [5,6]. The Brain You Bring to the Practice Matters There is another important piece of this conversation that can easily be overlooked. Prayer and meditation happen inside a biological organ. Your ability to sustain attention, regulate emotion, and manage stress is influenced by the health of your brain [8]. That's why prayer or meditation should be considered one part of a broader brain-health strategy, rather than a substitute for appropriate medical or mental-health care. Try It: Pay Attention to What Your Brain Is Practicing You don't need sophisticated brain imaging to begin observing some of these processes yourself. During meditation, notice the moment your attention wanders. Then deliberately return it to your chosen focus. Instead of becoming frustrated that your mind wandered, recognize that redirecting attention is part of the practice [1]. If you pray, notice the mental processes involved. Are you expressing gratitude? Recalling another person? Asking for guidance? Reflecting on something difficult? Experiencing connection? Sitting quietly? Repeating familiar words? Those are meaningfully different cognitive activities. You can also practice gratitude independently by regularly identifying specific people, experiences, or events that you value. Rather than searching for a particular feeling, pay attention to what you are repeatedly asking your brain to practice. What's Happening in Your Brain When You Pray or Meditate? Neuroscience is beginning to provide an intriguing answer. When you meditate, you're not simply "doing nothing." Your brain may be practicing attention, monitoring internal experience, recognizing distraction, and regulating your response to thoughts and emotions [1]. When you pray, your brain is also active. Depending on the form of prayer, it may engage systems involved in attention, self-reflection, social cognition, emotion, and perceived relationship [3]. Some of those processes overlap, some do not [1,3]. The brain is an adaptive organ, and repeated mental practices can influence the neural systems we use [1,2]. We no longer have to think of stillness, meditation, or prayer as experiences occurring separately from biology. They are experiences in which the brain actively participates. And understanding that biology gives us a fascinating new window into one of the oldest human behaviors: deliberately becoming quiet, directing our attention, and changing what we do with our thoughts. If you have a specific interest in how brain science and prayer overlap, you may be interested in learning more about the Amen WHOLE-4 program from Dr. Daniel Amen, offered through Amen University. You can explore the vision behind it in Where Brain Science Meets Scripture: Inside Amen WHOLE-4 and Find a New Path to Whole-Person Healing with Amen WHOLE-4. References Calderone A, et al. Neurobiological Changes Induced by Mindfulness and Meditation: A Systematic Review. Biomedicines. 2024;12(11):2613. Tang R, Friston KJ, Tang YY. Brief Mindfulness Meditation Induces Gray Matter Changes in a Brain Hub. Neural Plasticity. 2020;2020:8830005. Haverkamp E, et al. The convergent neuroscience of Christian prayer and attachment relationships in the context of mental health: a systematic review. Frontiers in Psychology. 2025;16:1569514. Koenig HG. Religion, Spirituality, and Health: The Research and Clinical Implications. ISRN Psychiatry. 2012;2012:278730. Brown J, et al. The effects of gratitude expression on neural activity. NeuroImage. 2016;128:1–10. Karns CM, et al. The Cultivation of Pure Altruism via Gratitude: A Functional MRI Study of Change with Gratitude Practice. Frontiers in Human Neuroscience. 2017;11:599. McKlveen JM, Myers B, Herman JP. “The Medial Prefrontal Cortex: Coordinator of Autonomic, Neuroendocrine, and Behavioral Responses to Stress.” Journal of Neuroendocrinology. 2015. Arnsten AFT. “Stress signalling pathways that impair prefrontal cortex structure and function.” Nature Reviews Neuroscience. 2009;10:410–422. Disclaimer: This article is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. 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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Creatine for Women: Brain Health, Energy, and Aging Support
For years, when I heard the word “creatine”, I thought about bodybuilders, men trying to bulk up, and professional athletes. Normal women trying to stay fit and healthy? Not so much. But more recent creatine research has seriously shifted my perspective, especially when you start looking at what it may do above the neck. Your brain is an energy hog. Even though it makes up only ~2% of your body weight, it consumes roughly 20% of the body's energy. And, just like your muscles, your brain needs a constant supply of cellular energy to think, remember, focus, regulate your mood, and respond to all the surprises life throws your way, daily. That’s where creatine comes in. Science is finally shining a brighter light on the importance of creatine for women. Yes, it supports exercise performance and muscle strength, but creatine also offers benefits to brain energy, cognition, mood, sleep, and healthy aging [1,2]. As a nurse, health coach, and someone who has spent years teaching women how to make better choices for their brains and bodies, that gets my attention. Here’s what I think women should know: What Is Creatine? Creatine is not a steroid (just to get that out of the way). Creatine is a naturally occurring compound made primarily from the amino acids arginine, glycine, and methionine. You can supplement it, but your body also makes some creatine internally from the amino acids you consume, and you can also get whole creatine from food, particularly meat and fish. Most of the creatine in your body is stored in skeletal muscle, but your brain also contains creatine. Why? Energy. Your cells run on a molecule called adenosine triphosphate, or ATP. Think of ATP as your body's cellular energy currency. Every thought you have, every muscle you move, and every task your brain performs requires energy. But, your cells can't store unlimited ATP. Creatine helps your body regenerate ATP quickly, through what's known as the creatine-phosphocreatine system. To simplify, phosphocreatine acts like an emergency energy reserve that helps your cells recharge ATP when demand increases [3,2]. And our brains can be incredibly demanding. Why Creatine for Women Is Especially Interesting Male and female physiologies are different, so certain nutrients work differently when we consume them. Unfortunately, women are historically underrepresented in nutritional research, and especially in sports nutrition. Creatine is no exception [1]. Because of this, I was pleasantly surprised to read a scientific review published in Nutrients that reported important sex-related differences in creatine metabolism and suggested that hormonal changes throughout a woman's life may influence creatine metabolism and the creatine-phosphocreatine system [1]. Creatine supplementation deserves particular attention during hormonally dynamic periods such as menstruation, pregnancy, postpartum, and menopause [1,7]. Something fascinating that’s come from this new research: evidence suggests creatine may support a more favorable energetic environment in the female brain [1]. That doesn't mean all women need to take creatine. It does mean we need to stop assuming that studies conducted on men’s bodies and brains can be applied to all women. We’re different! Creatine and the Brain When Daniel and I talk about brain health, one of the messages we repeat constantly is: When your brain works right, you work right. Your ability to remember where you left your phone, concentrate during a meeting, control your impulses, manage stress, and stay emotionally balanced all depend on healthy brain function. Healthy brain function requires adequate energy. Creatine appears to act as an energy buffer in the brain, helping maintain ATP availability when energy demand increases [2,3]. Researchers have therefore become interested in whether increasing creatine availability might help the brain perform better; particularly when it is under greater metabolic stress [2,3]. “Greater metabolic stress” could include aging, sleep deprivation, or other circumstances (outside the gym) in which brain energy demands are harder to meet [3]. Creatine, Brain Fog, and Menopause If you've gone through perimenopause, you may know exactly what "brain fog" feels like. You walk into the kitchen and forget why you're there. A word you've used a million times suddenly disappears. You're staring at an email you've read three times and wondering why your brain refuses to cooperate. Hormonal changes during perimenopause and menopause can coincide with changes in sleep, mood, metabolism, and cognitive function. Researchers are now investigating whether brain energy metabolism (yes, including creatine) could be part of this picture [7,6]. A fascinating exploratory study published in 2026 examined brain creatine concentrations in 12 healthy perimenopausal women who were experiencing symptoms such as irregular menstrual cycles and neurocognitive complaints [7]. Using magnetic resonance spectroscopy, researchers measured creatine in multiple regions of the brain. They found associations between brain creatine concentrations and certain cognitive complaints [7]. Twelve women is a very small study. It doesn't prove that low brain creatine causes menopausal brain fog, nor does it prove that taking creatine will fix it. But, it does raise an important question. What happens if we improve creatine availability in the female brain? Researchers have started testing that too. Putting Creatine to the Test Another clinical trial studied 36 healthy perimenopausal and menopausal women with an average age of about 50 [5]. Participants received one of several low-dose creatine formulations or a placebo for 8 weeks [5]. One of the creatine groups showed an increase in frontal brain creatine, compared with the placebo group. And, that group also performed better than the placebo group on a measure of reaction time [5]. Researchers weren't just asking women whether they felt sharper. They asked the question while measuring the actual creatine levels inside the brain [5]. Again, this was a very small study using specific forms and doses of creatine, so I’m not suggesting we extrapolate those findings to every creatine supplement on the market. But again, it does provide more evidence that the relationship between creatine, menopause, and the female brain deserves more investigative attention. Could Creatine Help When You're Sleep-Deprived? This may be particularly relevant for women because let's face it: there are seasons of life when getting enough sleep can feel impossible. New baby Parenting teenagers Work deadlines Perimenopause Caring for aging parents The surprise 3 a.m. hormonal panic when your brain decides to review every embarrassing thing you've said since high school Your brain has a harder time performing when it's exhausted. Research on creatine and brain health suggests its cognitive effects may become especially relevant when the brain is metabolically stressed, including during sleep deprivation [3,2]. This makes biological sense. When the brain's energy demands are high, having a larger energy reserve may matter more [3]. Please don't interpret this as permission to trade creatine for sleep. Nothing replaces sleep. Creatine is a supplement, not a substitute for any of the daily habits that protect your brain health. But, it may help when you’re struggling. What About Mood? This is another area of early scientific exploration. Research reviews have identified potential relationships between creatine supplementation, brain energy metabolism, and mood [1,6]. That's particularly interesting for women, because hormonal fluctuations can influence both mood and brain energy metabolism [1]. If you're struggling with a chronically low mood, significant anxiousness, or a mental health condition, creatine alone is probably not the solution (or any other supplement, for that matter). This is a job for a qualified healthcare professional who can work through the whole picture with you. Brain health is never about just one thing. Creatine for Women Over 40 I think this is where the conversation needs to include, but expand beyond, creatine. After 40, and especially around menopause, women need to become more intentional about protecting both their brains and their bodies. Muscle matters to your brain Blood sugar matters to your brain Sleep matters to your brain Exercise matters to your brain Hormones matter to your brain Metabolic health matters to your brain Creatine is one tool that may have the interesting advantage of supporting two tissues we desperately want to protect as we age: muscle and brain. Creatine's benefits for muscular performance are much better established than its cognitive benefits [1,4]. Research also suggests it may be particularly useful for postmenopausal women when paired with resistance training [1]. That's why I wouldn't think about creatine as something you take instead of exercising. Think of it as something that may help support a comprehensive healthy-aging program that already includes strength training, movement, nutritious food, good sleep, stress management, and continuous learning. What Foods Contain Creatine? You naturally consume creatine when you eat animal products, especially: Beef Pork Salmon Tuna Herring Other fish and seafood Plant foods contain little to no creatine, which is one reason vegetarians and vegans generally consume much less dietary creatine. Your body can manufacture some creatine on its own, but dietary intake contributes to your overall creatine availability. This is another example of why I prefer to start with food. Eat high-quality, lean protein. Eat plenty of colorful, organic vegetables. Avoid ultra-processed food whenever possible. Keep your blood sugar healthy. Once your balanced diet is in place, then ask whether targeted supplementation makes sense for you. How Much Creatine Should Women Take? Most of the extensive research on creatine supplementation has used creatine monohydrate, and common maintenance protocols use approximately 3-5 grams per day [1,4]. Some athletic protocols begin with a much larger "loading phase," but that doesn't mean every woman needs one, particularly if your primary interest is long-term brain and healthy-aging support. There also isn't yet a scientifically established "perfect" dose specifically for women's brain health [7]. That's important because supplement marketing often gets way ahead of the science. More is not automatically better. If you're considering creatine, talk with your healthcare provider about your health history, medications, whether supplementation is appropriate for you, and what dose makes the most sense for your goals. Is Creatine Safe for Women? Creatine is one of the most extensively studied sports supplements available, and research generally supports a good safety profile in healthy people when used appropriately [1]. Of course, you should choose a brand you trust to provide a high-quality product. Look for a product that is NSF Certified for Sport, as a symbol of purity, label accuracy, and quality manufacturing. Kidney concerns come up frequently because creatine supplementation can affect creatinine, a blood marker commonly used when evaluating kidney function. That can complicate interpretation without necessarily meaning that creatine is damaging healthy kidneys [1]. However, if you have kidney disease, reduced kidney function, diabetes, hypertension, are pregnant or breastfeeding, take medications that can affect kidney function, or have another significant medical condition, don't start taking creatine just because you saw it on social media. Always talk to your healthcare professional first. Your brain deserves thoughtful decisions, not trendy ones. The Bottom Line on Creatine for Women The science is strongest for creatine’s role in exercise performance and muscle [1,4]. Research into creatine for women's brain health is new, but the emerging evidence around brain energy, memory, cognition, menopause, and metabolic stress is intriguing [2,3,5,7]. And I love that researchers are finally asking more questions specifically about women. At the end of the day, I think creatine shows a lot of promise for women’s health. But, just like every supplement, it works best when you are supplementing an otherwise healthy lifestyle. Yes, creatine may help support your brain's energy system, and combining creatine with resistance training can help maintain your muscles. You also need omega-3s to support healthy cell membranes. Exercise to support blood flow. Sleep to allow your brain to restore itself. A better brain isn't built on a single decision. It's built on many small ones, made intentionally, day after day. Creatine could be one of yours. References Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women's health: A lifespan perspective. Nutrients. 2021;13(3):877. Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine supplementation and brain health. Nutrients. 2021;13(2):586. Dolan E, Gualano B, Rawson ES. Beyond muscle: The effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European Journal of Sport Science. 2019;19(1):1-14. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Frontiers in Nutrition. 2024;11:1424972. Korovljev D, Ostojic J, Panic J, et al. The effects of 8-week creatine hydrochloride and creatine ethyl ester supplementation on cognition, clinical outcomes, and brain creatine levels in perimenopausal and menopausal women (CONCRET-MENOPA): A randomized controlled trial. Journal of the American Nutrition Association. 2026;45(3):199-210. Smith-Ryan AE, DelBiondo GM, Brown AF, Kleiner SM, Tran NT, Ellery SJ. Creatine in women's health: Bridging the gap from menstruation through pregnancy to menopause. Journal of the International Society of Sports Nutrition. 2025;22(1):2502094. Ostojic J, et al. Brain creatine concentrations and neurocognitive symptoms in perimenopausal women: associations with serum estradiol. Neuroscience Letters. 2026;880. Medical disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical advice. Consult your healthcare professional before beginning a new supplement, particularly if you are pregnant or breastfeeding, have kidney disease or another medical condition, or take prescription medications.
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What Are Dr. Amen's Four Circles of Health?
Struggles with mood, energy, focus, relationships, or overall well-being would be so much easier to resolve if there was always a single cause or a single solution. But humans don’t work that way. That’s why Dr. Daniel Amen developed an approach to look at whole-person health through four interconnected circles: biological, psychological, social, and spiritual. This framework recognizes that what happens in one area of your life can influence the others, and that your brain sits at the center of this remarkably interconnected system. What Are the Four Circles of Health? The four-circle model considers four major dimensions that can influence your well-being: Biological: What is happening in your brain and body? Psychological: How are your thoughts, emotions, experiences, and habits affecting you? Social: How are your relationships and environment influencing your health? Spiritual: What gives your life meaning, purpose, values, or a sense of connection beyond yourself? The important idea is that these circles overlap. For example, not sleeping well is a biological issue, but it could make you feel more emotionally reactive, which can then contribute to conflict in a relationship. Relationship stress can then make it even harder to sleep. Fortunately, this vicious cycle can work in reverse. Improving your sleep may help you think more clearly, allow space to regulate your emotions, and help you respond kindly in conflict. That could benefit your relationships, and leave you with more energy to pursue other meaningful goals. Instead of asking, “what symptom do I need to fix?” the four-circle framework encourages a broader question: “What factors in my life may be helping (or hurting) my brain, body, and quality of life?” Circle 1 - Biological: Start With the Brain and Body The biological circle includes the physical factors that affect how your brain and body function. Your brain is an organ, like your heart, lungs, and liver, but its role as the command center for the rest of your body means it functions as a part of a feedback loop. A healthy brain allows for healthy body function, and a well-functioning body supports a healthy brain. The science behind treating your body well for a healthier brain is meaningful. A 2024 analysis in The BMJ found that exercise can significantly affect your mood, with some forms rivaling therapy and medication [1]. And, brain-healthy diets, like the MIND diet, are linked to better cognitive outcomes, but also benefit whole-body health [2]. Some questions to consider in the biological circle include: Am I consistently getting enough quality sleep? Am I eating foods that support (or undermine) brain and body health? Am I physically active? Am I managing metabolic and cardiovascular risk factors? Am I getting the nutrients my brain needs? Am I limiting substances and behaviors that may harm my brain? These factors matter because each of them affects your brain, which in turn affects virtually every other part of your life. Circle 2 - Psychological: Your Thoughts Matter The psychological circle encompasses your thoughts, emotions, beliefs, past experiences, coping patterns, and daily mental habits. One of Dr. Amen’s best-known concepts in this area is ANTs, or automatic negative thoughts: the thoughts that can pop into your head automatically and influence how you feel and behave. An ANT might tell you: I always mess things up. They must be angry with me. Nothing is ever going to change. The problem is that a thought can feel completely convincing without being completely accurate. Here's the encouraging part: your mind is not fixed. Thanks to neuroplasticity, your brain can rewire and renew throughout your entire life [3]. That means you can train your mind toward greater positivity and resilience. One of the most powerful tools is gratitude. Research suggests that practicing gratitude strengthens the brain's emotional-regulation centers while calming its threat response [4]. To care for this circle: Notice and challenge automatic negative thoughts Practice daily gratitude to reshape your mental habits Manage stress through mindfulness, breathing, or quiet reflection Feed your mind with uplifting, growth-oriented input “Where your attention goes, your brain grows.” The goal isn’t to force yourself to think positively. It’s to become more accurate, intentional, and constructive in the way you use your mind, to support your overall well-being. Circle 3 - Social: Relationships Affect Your Brain Human beings are social creatures. The quality of your relationships can affect your stress levels, habits, emotional health, and sense of belonging. Relationships can help regulate us, or dysregulate us, so we need quality relationships for health and happiness. But don’t give up on connection. Loneliness and isolation are also problematic, as they are recognized as serious risks to physical and mental health, while strong, supportive relationships are consistently linked to greater resilience and well-being [5]. To strengthen this circle: Invest in a few deep, meaningful relationships Make time for face-to-face connection, not just screens Join a community, group, or cause larger than yourself Practice presence and active listening with the people you love Healthy connection doesn’t require having dozens of friends. What matters more is developing relationships that are supportive, honest, and mutually beneficial. The people you spend time with can influence what you eat, whether you exercise, how much you drink, what you think about, and even how you view yourself. Choosing your social circle thoughtfully can therefore be part of choosing better brain health. Circle 4 - Spiritual: Meaning, Purpose, and Values The fourth circle requires a little more explanation because “spiritual health” can mean different things to different people. In Dr. Amen’s framework, the spiritual circle includes meaning, purpose, deeply held values, service to others, and connection to something larger than yourself. As one of four circles, the spiritual circle does not replace medical science, neuroscience, nutrition, mental healthcare, or appropriate treatment. Instead, it emphasizes something less talked about, but none-the-less important about being human: physical healthcare alone does not answer questions such as: Why am I here? What matters most to me? What kind of person do I want to become? For some people, the answers are religious or faith-based. For others, meaning may come through family, service, creativity, community, personal values, or contributing to something larger than themselves. Either way, having a compelling reason to take care of yourself as a valuable contributor to a larger system can influence the decisions you make every day. You Don't Have to Change Everything at Once Seeing four circles can initially make wellness look more complicated. In practice, it can make it simpler. You don't need to overhaul every part of your life tomorrow. Look for one positive action in each circle. For your biological health, you might protect your sleep schedule. For your psychological health, start questioning an ANT instead of automatically believing it. For your social health, call someone you care about instead of scrolling through social media. For your spiritual health, put time aside to reflect on your purpose, values, or what you are grateful for. Small choices repeated consistently can become habits, and healthier habits can help create a healthier brain. What is the Amen WHOLE-4? Understanding the four circles is one thing; living them out, day after day, is another. The Amen WHOLE-4 is a program from Dr. Daniel Amen that has been built to help people renew all four circles (body, mind, relationships, and spirit) together. Rather than leaving you to piece it together alone, Amen WHOLE-4 provides a structured, supportive journey grounded in more than four decades of brain-health research and medical practice. It's designed to be experienced in a community, so transformation happens together. You can explore the vision behind it here and here. This program was designed by Dr. Daniel Amen, offered through Amen University, and is meant to help you and your community restore energy, renew your thinking, rebuild relationships, and deepen your sense of purpose. Choosing a path to whole-person health can benefit every circle of your life (sharper focus, brighter mood, stronger relationships, and a renewed spirit). With Amen WHOLE-4, you can pursue these experiences, not in isolation, but all at once and all together. References Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., del Pozo Cruz, B., Van Den Hoek, D., ... & Lonsdale, C. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. bmj, 384. DiFiore, N. (2015). New MIND Diet May Significantly Protect Against Alzheimer’s Disease. Rush University Medical Center. Fisher, J., & Budson, A. E. (2025). Tips to leverage neuroplasticity to maintain cognitive fitness as you age. Harvard Health, 2. Hazlett LI, Moieni M, Irwin MR, et al. Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial. Brain Behav Immun. 2021;95:444-453. Shankar, R. (2023). Loneliness, social isolation, and its effects on physical and mental health. Missouri medicine, 120(2), 106. Disclaimer: This article is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. 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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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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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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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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Stress Physiology: How Stress Affects Your Body and Brain
Stress is an unavoidable part of human life. From looming deadlines and financial pressures to physical threats and emotional challenges, stressors come in many forms. To fully appreciate the impact of stress, we must explore stress physiology – the complex interplay between the brain, nervous system, endocrine system, and body – an intricate process that governs how we respond to perceived threats. What Is Stress? Fundamentally, stress is a biological response designed to protect and sustain life. It’s the body’s response to any demand or challenge that disrupts homeostasis, the internal balance necessary for optimal functioning. These stressors may be short-term (such as narrowly avoiding a car accident), or long-term (such as ongoing work pressure or illness). Good Stress/Bad Stress People tend to see stress in a negative light, but stress is both good and bad. A certain amount of stress is actually good because it can motivate you to meet your goals. Low level stress also can help you with resilience, problem-solving, and adapting to everyday challenges. Stress becomes a problem when it’s intense, recurring, or remains unresolved over a sustained period. At that point, stress can take its toll and become harmful to your health. If left unchecked, excessive stress can lead to serious physical, mental, emotional, and social problems. The Two Main Stress Pathways The body’s physiological stress response system operates through two main systems: The Sympathetic-Adreno-Medullary (SAM) Axis This system governs the immediate “fight-or-flight” response: The hypothalamus activates the sympathetic nervous system. The adrenal medulla releases catecholamines – primarily adrenaline (epinephrine) and noradrenaline (norepinephrine). Effects include: Increased heart rate and blood pressure Rapid breathing Dilated pupils Increased glucose availability Heightened alertness This response system prepares the body to react quickly to danger. The Hypothalamic-Pituitary-Adrenal (HPA) Axis The HPA axis regulates longer-term stress responses: The hypothalamus releases corticotropin-releasing hormone (CRH). CRH stimulates the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH prompts the adrenal cortex to release cortisol. Often called the “stress hormone,” cortisol has widespread effects: Increases blood sugar levels Suppresses the immune system Affects metabolism Influences memory and mood Unlike the SAM axis, which usually acts within seconds, the HPA axis operates within minutes or even hours. Types of Stress Short-term Stress Short-term stress can be beneficial. It enhances focus, boosts energy, and improves performance. This is sometimes referred to as eustress, or positive stress. Examples: Preparing for a presentation Competing in sports Responding to a sudden emergency The body typically returns to homeostasis once the stressor passes. Long-term Stress Problems arise when stress becomes prolonged or repeated without adequate recovery. Sustained activation of the stress response can lead to dysregulation in multiple systems. Physiological consequences include: Persistent elevated cortisol Impaired immune function Increased inflammation Cardiovascular strain Digestive issues Over time, this can contribute to heart, weight, and mood issues. Allostasis and Allostatic Load To understand the effects of long-term stress, some scientists use the concepts of allostasis and allostatic load. Allostasis: The process by which the body achieves stability through change. Allostatic Load: The cumulative wear and tear on the body from repeated stress. When the stress response system is activated too frequently, or fails to shut off properly, the body may experience allostatic overload. The Role of the Autonomic Nervous System The autonomic nervous system (ANS) regulates involuntary bodily functions and has two key areas: Sympathetic Nervous System (SNS) Activates the fight-or-flight response Revs up energy production Parasympathetic Nervous System (PNS) Promotes “rest and digest” functions Conserves energy and supports recovery A healthy stress response depends on a dynamic balance between these two systems. Long-term stress is often the result of excessive sympathetic activity and insufficient parasympathetic recovery. Stress and the Immune System Stress can have a profound effect on immune function. Short-term stress can enhance immune readiness by mobilizing immune cells. Long-term stress can suppress immune function and increase susceptibility to infections. Prolonged elevation of stress can impair immune defenses and delay recovery. Stress and the Cardiovascular System Stress can negatively impact heart health. Increased heart rate and blood pressure during periods of stress can strain blood vessels. Severe stress contributes to increased risk of cardiovascular issues. Behavioral responses to stress – such as poor diet, smoking, and lack of exercise – may further exacerbate these risks. Stress and the Brain Stress perception begins in certain regions of the brain: Amygdala: Detects threats and triggers emotional responses, such as fear. Hippocampus: Processes memories and helps contextualize stressors. Prefrontal Cortex: Regulates decision-making and can help determine if something is a threat or not. When a stressor is identified, the amygdala signals the hypothalamus, which initiates the body’s stress response systems. Stress Hormones Though cortisol is the most well-known stress hormone, others can play important roles too: Adrenaline (Epinephrine): Rapid response to acute stress Norepinephrine: Enhances alertness and focus Dopamine: Influences motivation and reward pathways Serotonin: Affects mood and emotional balance Stress can disrupt the balance of these neurotransmitters, contributing to mood and behavioral issues. Individual Responses to Stress Not everyone responds to stress in the same way. Several factors can influence stress physiology: Genetics Early life experiences Personality traits Social support Coping abilities Individuals with strong social connections often show reduced physiological stress responses. Recovery: The Missing Piece A critical but often overlooked aspect of stress physiology is recovery. Just as the body initially reacts to a stressor, it also must return to a healthy baseline after the stressor has been removed or overcome. Effective recovery mechanisms include: Activation of the PNS Reduction in cortisol levels Regulation of energy levels Without adequate recovery, stress can accumulate and lead to a host of mental and physical issues. Here Are 6 of the Best Ways to Manage Stress Actively managing stress is an important aspect of stress physiology. Effective strategies include: 1. Physical Activity Exercise helps regulate cortisol levels,¹ improves mood, and enhances resilience. 2. Sleep Quality sleep is essential for restoring physiological balance and regulating stress hormones. 3. Mindfulness and Meditation These practices help reduce sympathetic activity and enhance parasympathetic activity. 4. Nutrition A balanced diet supports metabolic² and hormonal health, reducing vulnerability to stress. 5. Social Connection Social support³ helps relieve stress responses and improves overall well-being. 6. Cognitive Strategies Reframing stressors and developing coping skills can help alter how the brain perceives threats. The Future of Stress Research Advances in neuroscience and endocrinology continue to deepen our understanding of stress physiology. Emerging areas of research include: The gut-brain axis and its role in stress Epigenetic changes influenced by extreme stress Personalized stress management interventions These insights may lead to more targeted and effective treatments for stress-related challenges. Manage Your Stress Physiology Stress physiology reveals that stress isn’t inherently harmful – it’s a vital adaptive mechanism. However, when stress becomes excessive, it can disrupt many systems in the body. Understanding how stress operates, at a biological level, can help us better manage it. Balancing activation with recovery, recognizing individual limits, and adopting healthy coping strategies are essential steps toward maintaining both physical and mental health. In a world filled with constant demands, coping with stress isn’t about eliminating it, but about working with it, adapting to it, and ultimately, recovering from it. 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: ¹Li, X., Huang, J., & Zhu, F. (2025). The optimal exercise modality and dose for cortisol reduction in psychological distress: A systematic review and network meta-analysis. Sports, 13(12), 415. https://doi.org/10.3390/sports13120415 ²Li, B., Tang, X., & Le, G. (2023). Dietary habits and metabolic health. Nutrients, 15(18), 3975. https://doi.org/10.3390/nu15183975 ³Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35–40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/
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