We are living longer than at any time in human history, which is both a blessing and a challenge. This means we have an enormous population of people who have entered the late stage in life whose physical and mental needs are significant. As of 2023, the number of people worldwide aged 65 and older is 761 million. And according to the US Census Bureau, by 2050 (only 25 years from now!) this number is projected to nearly double, reaching about 1.6 billion. 

And of course, we know that aging minds are susceptible to dementia. Of those ages 60-74, between 5% and 7% have some form of dementia. Alarmingly, this percentage doubles every five years after that, so that in those aged 75-84, 18-20% have dementia. And for those aged 85 or older, an astonishing 30-50% have dementia.

Alzheimer's, Dementia, Depression, & Anxiety

The World Health Organization (WHO) predicts that Alzheimer's will increase significantly -- by 2050, the number of people with Alzheimer's and other dementias is expected to triple, rising from around 55 million today to 139 million worldwide. This means that we as individuals face an alarming future where we risk dementia ourselves or are likely to serve as caregivers (either in the family or professionally) for those suffering.

And dementia isn’t the only brain illness we have to worry about. Stress is a contributor to anxiety and depression, both of which are on the rise. Depression and anxiety are horrific experiences that include panic attacks and debilitating symptoms. These can lead to withdrawal, fear, and isolation. If you suffer from any of these, you are not alone: in the United States, roughly 21 million adults are diagnosed with major depression every year. And around 40 million adults (almost 19% of the population) are diagnosed each year with anxiety disorders.

These numbers are astounding, and they serve to remind us that brain and mental health should be paramount in our education. The Bellebuono School of Herbal Medicine prepares families (through Herbs for the Brain Beginner) and professionals (through our CEU-approved course Herbs for the Brain Certificate) to understand the needs and the botanical and nutritional ways to address the diseases and disorders that affect us today and will affect us more in the future.

How to Boost Brain Health Naturally

We all must prioritize brain health. Cognitive function affects everything from focus and memory to decision-making and emotional balance. Clarity of thought is critical for individuals, families, and workers. We cannot continue to ignore mental health when crisis after crisis plays out on the news, and innocent people die as a result of those with mental health not receiving treatment.

As an herbalist, I am a strong believer in collaboration between healing arts practitioners and health care professionals. I strongly advocate for building teams that include herbalists and doctors along with other caregivers knowledgeable about a person and/or their illness. Collaboration with teams is the only way to support a whole person suffering with a disease or disorder, and this includes providing both pharmaceutical medications where appropriate as well as herbal remedies where appropriate. Together, our modalities of healing can reap great benefits.

There are many causes of brain disease. While genetics and aging influence brain health, lifestyle choices, brain injuries, and nutrition also play critical roles. To this end, we have a multitude of herbs and foods that can address chemical imbalances in the brain and body.

Two Ways to Support the Brain

In the Herbs for the Brain courses, we teach many of these. In this article, we will highlight two of the most easily accessible: turmeric, which contains the ingredient curcumin, and omega-3 fatty acids found widely in foods.

These two natural compounds—curcumin and omega-3 fatty acids—are proving again and again their ability to support and protect the brain.

How Does Turmeric Work in the Brain?

Turmeric (Curcuma longa) is a bright yellow-rooted herb related to ginger, and it has been used for centuries in traditional medicine for its powerful anti-inflammatory and antioxidant properties. (As I explain in my book Women Healers of the World, the word turmeric comes from terra (earth) and merita (worthy) = terra + merita. Turmeric.)

Turmeric is rich in curcumin, a compound which has been extensively studied for its positive effects on brain health. Three surprising key benefits of curcumin stand out:

Turmeric is an Anti-inflammatory

Chronic inflammation is increasingly recognized as a contributing factor to cognitive decline and neurodegenerative diseases like Alzheimer’s. Turmeric’s ingredient curcumin is shown to have powerful anti-inflammatory effects, helping reduce inflammation in the brain, which is linked to improved cognitive function and memory​. (See our delicious recipe for using turmeric in Golden Milk here:

Turmeric Is an Antioxidant

In addition, brain health is marred by free radicals that damage cells. This process is called oxidation or “oxidative stress.” Turmeric’s ingredient curcumin is a potent antioxidant, scavenging free radicals and thereby protecting brain cells. Turmeric acts as both an antioxidant and an anti-inflammatory.

When paired with other supportive brain herbs such as Gingko biloba, which helps “usher” oxygen-rich blood to the brain, we have a strong basis for using herbs for natural brain health.​

Boosting Brain Plasticity

Turmeric has also been shown to boost brain plasticity—its ability to be flexible. We all want a mental process that can adapt and reorganize itself as needed. Turmeric’s curcumin helps maintain brain function as we age, fostering learning, memory retention, and emotional resilience.

How to Incorporate Turmeric into Your Diet

Our Herbs for the Brain courses go into great detail about turmeric, how it works, and especially how to use it on a daily or weekly basis in your kitchen, preparing foods with turmeric for better brain health. For instance, our e-book included with the course shows how to prepare 24 delicious brain-healthy foods, including soups, smoothies, crackers, puddings, beverages, hot chai, dips and dressings, and much more. Here, we’ll share a basic tip to start your turmeric journey:

Turmeric Tip

That special ingredient curcumin, while beneficial, is unfortunately not easily absorbed by the body. However, combining it with black pepper (which contains the alkaloid piperine) can enhance its absorption by up to 2,000%​. Try adding dried turmeric powder or fresh chopped turmeric root to your meals and include a hefty pinch of black pepper to maximize its benefits.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids are essential fats that play a crucial role in maintaining brain structure and function. Unlike other fats, the body cannot produce omega-3s on its own, so they must be obtained through diet or supplements. Omega-3s build brain health in several ways:

1. Repairing Brain Cells

   Omega-3 fatty acids are vital for the formation and repair of brain cells. About 60% of the brain is made of fat, and DHA is one of the most important types of fat for maintaining healthy neurons, or nerve cells​. This fat enhances cell-to-cell communication so that neurotransmitters can do their jobs: keeping us happy, satisfied, thinking clearly, calling up memories quickly, and moving our muscles with intention and proper form.

2. Reducing Inflammation and Supporting Mental Health

   Just like curcumin, omega-3 fatty acids have anti-inflammatory properties. Chronic inflammation can contribute to cognitive decline, depression, and anxiety. Because omega-3 fatty acids help reduce inflammation in the brain, they support mental clarity and emotional balance​. Omega-3s have been shown to alleviate symptoms of depression and anxiety, making them not only essential for cognitive health but also for emotional well-being.

How to Get More Omega-3s in Your Diet

Getting omega-3-rich foods into your diet is a great way to support brain health. Here are seven top foods high in omega-3 fatty acids:

1. Fatty Fish: Salmon, mackerel, sardines, and trout are among the richest sources of omega-3s for brain health.
2. Flaxseeds: These tiny seeds are packed omega-3. Ground flaxseeds are easier to digest and can be added to smoothies, oatmeal, or baked goods.
3. Chia Seeds: Like flaxseeds, chia seeds are a versatile addition to yogurt, pudding, and salads. Chia seeds expand in liquid, so add them to your oatmeal while it’s cooking or to your milk overnight; in the morning you’ve got pudding.
4. Walnuts: Roast walnuts with butter and turmeric and add to salads and oatmeal.
5. Hemp Seeds: A good source of omega-3 and protein, hemp seeds can be sprinkled on soups, smoothies, or salads.
6. Spirulina: Algae contains beneficial oils, making them a great supplement for vegans and vegetarians.
7. Eggs: Some eggs, labeled “omega-3 enriched,” come from hens that are fed an omega-3-rich diet. These eggs contain higher levels of omega-3 than regular eggs.

Learn more about Herbs for the Brain

Because this is only a suggested start, you will want to learn more about all the herbs and foods available to support brain health, and to learn about the diseases and disorders including Alzheimer’s, Parkinson’s, depression, ALS, anxiety, OCD and ADHD that so many people suffer with.

If you’re a beginner, or someone curious about this topic and you want to support yourself or loved ones, check out our Herbs for the Brain Beginner online course, which will provide you a solid overview, a look at dozens of herbs and foods, and a 24-recipe e-book to help you create an action plan.

If you are a nurse, acupuncturist, social worker, herbalist, aromatherapist, or other health care professional interested in diving deep into botanical and nutrient-based therapies for herbal and mental health, see our Herbs for the Brain Certificate comprehensive course, approved for 13 CEUs or CHs for nurses and acupuncturists. The course includes a Student Workbook, Student Coursebook, and up-to-date scientific and research-based case studies.

Nothing on this page or website is intended to treat, diagnose, cure or prevent any disease. This page and website is for information and educational purposes only.