Blueberry flavonoids reverse age-related deficits in humans and animals alike

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/

http://www.brainprotips.com/brain-food-pyramid/

Dark chocolate and raw cacao enhance cognitive function, cerebral blood flow, and insulin resistance. The effect size is most robust in elderly adults.

http://www.ncbi.nlm.nih.gov/pubmed/16794460

https://examine.com/supplements/cocoa-extract/

Coconut oil (medium chain triglycerides)

Coconut oil is a source of medium-chain triglycerides (MCT), which provide an alternative fuel source for the brain.

http://www.ncbi.nlm.nih.gov/pubmed/19223595

https://examine.com/supplements/coconut-oil/

Herbs and spices, like cloves, peppermint, star anice, oregano, sage, rosemary, spearmint and thyme have some of the highest total antioxidant content (flavonoid + polyphenol) of any foods

http://www.brainprotips.com/article/best-brain-foods-an-evidence-based-approach/

Coffee is antioxidant-rich, modestly improves mood and arousal, and protects against Parkinson's disease

http://www.ncbi.nlm.nih.gov/pubmed/20182035

http://www.brainprotips.com/how-coffee-affects-the-brain/

Tumeric-dervied curcumin confers a myriad of cognitive benefits

http://www.ncbi.nlm.nih.gov/pubmed/25277322

Eggs are highly nutrient-dense, containing ~180 mg of choline, an acetylcholine precursor

http://www.ncbi.nlm.nih.gov/pubmed/15640516

Salmon contains astaxanthin (which confers the pink color), and omega-3 fatty acids, a primary structural component of the brain

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145317/

Rich in phytochemicals, including copious polyunsaturated fatty acids, and offer benefits to brain health

http://www.ncbi.nlm.nih.gov/pubmed/24500933

A rich source of B vitamins and alpha-linolenic acid, which increases neurogenesis

http://www.ncbi.nlm.nih.gov/pubmed/19641487

May increase brain perfusion and prevent hypoxia-induced cell death

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008828/

http://ajcn.nutrition.org/content/83/2/355.full

Contains iodine, needed for the synthesis of thyroid hormone, which is crucial to brain function (this is evident from the cognitive effects of hypothyroidism)

http://ajcn.nutrition.org/content/83/1/108.full

The best selenium food source is brazil nuts, and selenium is an important neuroprotectant

http://www.ncbi.nlm.nih.gov/pubmed/25567069

Work less (if possible) and spend more time doing things you enjoy

Life enjoyment improves mood, positively affecting mental health

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Multiple mechanism (e.g., enhanced neurogenesis, increased brain perfusion)

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008828/

http://www.brainprotips.com/extreme-temperatures-enhance-running-induced-neurogenesis/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514552/

Multiple mechanisms. Sleep is needed for memory consolidation, synaptic pruning, etc.

https://www.med.upenn.edu/uep/user_documents/dfd3.pdf

http://www.brainprotips.com/increase-slow-wave-sleep/

Multiple mechanisms. Sleep is needed for memory consolidation, synaptic pruning, etc.

https://www.med.upenn.edu/uep/user_documents/dfd3.pdf

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Maintain high levels of mental activity

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Allocate time for personal development

Learn effective stress management

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181832/

Flux decreases nighttime bluelight exposure, improving circadian rhythym

https://www.med.upenn.edu/uep/user_documents/dfd3.pdf

http://www.focuswish.com/sleep-optimization-checklist/

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Hunger facilitates long-term potentiation via ghrelin/leptin signaling

http://www.ncbi.nlm.nih.gov/pubmed/24371130

Cultivate critical thinking and learn to spot logical fallacies

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Potassium lowers blood pressure and offsets the hypertensive effects of sodium. Decreased blood pressure has a protective effect on the brain (unless you're hypotensive at baseline)

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225577/

Socialize and cultivate friendships

In late adulthood, cognitive function is tightly linked to socializing

http://www.ncbi.nlm.nih.gov/pubmed/18212333

Facebook invites comparisons which promote depressive symptomatology

http://www.newyorker.com/tech/elements/how-facebook-makes-us-unhappy

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Multiple mechanisms. Circadian rhythym entrainment plus enhanced vitamin D synthesis.

http://www.ncbi.nlm.nih.gov/pubmed/19638195

Multiple mechanisms, e.g. sexual activity is an "environmental novelty" that increases neurogenesis

http://www.ncbi.nlm.nih.gov/pubmed/23822747

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Early-morning bright light therapy

https://en.wikipedia.org/wiki/Light_therapy

There's nothing special about 10,000 steps; any physical activity is beneficial. For >95% of the population, more exercise is better.

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

http://www.ncbi.nlm.nih.gov/pubmed/21075238

Environmental novelty (e.g. traveling to Thailand)

http://www.ncbi.nlm.nih.gov/pubmed/23473322

Chronic intermittant fasting improves cognitive function and brain structures in mice

http://www.ncbi.nlm.nih.gov/pubmed/23755298

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Watching TV Alters Children's Brain Structure and Lowers IQ (see referenced article to the right)

http://blog.brainfacts.org/2015/05/watching-tv-alters-childrens-brain-structure-and-lowers-iq/

Read the great books (e.g. Plato's Republic)

Learning and complex mental activity results in beneficial synaptic remodelling/synaptogenesis

Multiple mechanisms: leptin/ghrelin signaling, ketone bodies as alternative substrate for cerebral metabolism, ec.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649682/

Increased insulin resistance impairs cognitive function, the view that Alzheimer's is type 3 diabetes has gained recent traction\

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/

Controvsial, since a recent study demonstrated little benefit, but I maintain the study had methodological flaws. For a priori reasons, I think that that brain training of nearly any kind (vs mental inactivity) confers cognitive benefits

Shark or swordfish consumption (methylmercury)

Neurotoxins to avoid

Shark and swordfish are among the highest methylmercury-containg foods; methylmercury is a potent neurotoxin

http://www.ncbi.nlm.nih.gov/pubmed/23173330

http://www.brainprotips.com/neurotoxin-list/

Neurotoxins to avoid

Fluoride inhibits the glycolysis enzyme enolase, impairing cognitive development and ability (controversial)

http://www.ncbi.nlm.nih.gov/pubmed/22820538

Neurotoxins to avoid

One mechanism by which alcohol is neurotoxic (others inlcude vitamin B1 deficiency)

http://www.hindawi.com/journals/omcl/2011/213286/

Acrylamide (potato chips, french fries)

Neurotoxins to avoid

Acrylamide directly inhibits the neurotransmitter release machinery

http://www.ncbi.nlm.nih.gov/pubmed/23541332

Neurotoxins to avoid

Multiple mechanisms: blood brain barrier disruption, impaired calcium signaling, diminished neuronal acitivity

http://www.ncbi.nlm.nih.gov/pubmed/1671748

Neurotoxins to avoid

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2525487/

Neurotoxins to avoid

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2872345/

Anticholinergic drugs (long-term use; high doses)

Neurotoxins to avoid

Central acetylcholine receptor blockade impairs memory and promotes cognitive decline

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2933398/

Benzodiazepines (long-term use; high doses)

Neurotoxins to avoid

Antiamnesic effects; dose-dependent increases the risk of Alzheimer's disease

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4159609/

Amphetamines (long-term use; high doses)

Neurotoxins to avoid

http://www.brainprotips.com/article/adderall-neurotoxicity/

n-propylbromide (dry cleaner, spray adhesive, degreaser, aerosol solvent)

Neurotoxins to avoid

Unknown mechanisms; associated with neuropathic pain, headache, distal hearing loss, spastiticy

http://www.ncbi.nlm.nih.gov/pubmed/17453879

Neurotoxins to avoid

http://www.ncbi.nlm.nih.gov/pubmed/24436061

Neurotoxins to avoid

High-dose B6 inhibits its own absorption, paradoxically resulting in B6 deficiency

http://www.ncbi.nlm.nih.gov/pubmed/16201314

Neurotoxins to avoid

http://www.ncbi.nlm.nih.gov/pubmed/18188741

http://www.ncbi.nlm.nih.gov/pubmed/22536767

http://www.brainprotips.com/supplements-everyone-should-take/

http://www.ncbi.nlm.nih.gov/pubmed/19193337

Putative antioxidant-mediated neuroprotection (controversial; studies in humans have been mixed)

http://www.ncbi.nlm.nih.gov/pubmed/20087852

Lowers homocysteine, vital for numerous cellular functions, deficiency associated with cognitive problems

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874776/

Vitamin B1 (offsets deleterious effect of alcohol)

Alcohol metabolism depletes vitamin B1, resulting in Wernicke-Korsakoff syndrome/encephalopathy

http://www.ncbi.nlm.nih.gov/pubmed/2537891

http://www.ncbi.nlm.nih.gov/pubmed/21303428

Omega-3 polyunsaturated fatty acids are a primary structural component of the brain

http://www.ncbi.nlm.nih.gov/pubmed/21666750

Niacin lowers blood pressure, decreasing risk of vascular dementia by increasing brain perfusion

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2705821/

SIRT1, PPAR, and other signal transduction pathways. Found in blueberries. More promising isomer of resveratrol.

http://www.ncbi.nlm.nih.gov/pubmed/21982274

Restores cognition by modulating mitochondrial gene expression, PPARgamma, gamma-secretase

http://www.ncbi.nlm.nih.gov/pubmed/23312803

Magnesium threonate (counterion irrelevant)

Gentle, endogeneous NMDA antagonist that limits excitotoxicity, improves signal-to-noise ratio

http://www.ncbi.nlm.nih.gov/pubmed/23450601

https://examine.com/supplements/magnesium/

http://www.ncbi.nlm.nih.gov/pubmed/18681988

Studies have been mixed. May reduce risk of Parkinson's disease.

http://www.ncbi.nlm.nih.gov/pubmed/18681988

http://www.ncbi.nlm.nih.gov/pubmed/12006732

Cognitive ability in youth who experienced brain trauma is improved with prolonged usage of pramiracetam, suggesting neuroprotective effects

http://www.ncbi.nlm.nih.gov/pubmed/1786500

Cognition is improved in persons suffering from cognitive decline, organic brain lesions, and epilepsy. There are currently no studies conducted in otherwise healthy youth

http://www.ncbi.nlm.nih.gov/pubmed/21626817

http://www.brainprotips.com/phenylpiracetam/

http://www.ncbi.nlm.nih.gov/pubmed/18461272

CDP-choline (citicholine) is a nootropic compound that converts to both choline and cytidine upon ingestion, the latter of which converts into uridine in the body. It appears to confer cognitive-promoting properties as a prodrug for these two compounds.

http://www.ncbi.nlm.nih.gov/pubmed/9203170

http://examine.com/supplements/alpha-gpc/

Nicotine (low-dose, sublingual administration)

Nicotinic acetylcholine receptor agonist that robustly enhances working memory

http://discovermagazine.com/2014/march/13-nicotine-fix

http://www.brainprotips.com/nicotine-nootropic/

Although general and requiring a long time to take effect (4-6 weeks), bacopa appears to reliably and effectively improve memory in both healthy persons and during cognitive decline

http://www.ncbi.nlm.nih.gov/pubmed/20590480

http://www.brainprotips.com/why-bacopa-is-my-favorite-nootropic/

Enhances mitochondrial bioenergetics; BBB permeable antioxidant, abnormal tau phosporlyation inhibitor

http://www.brainprotips.com/article/methylene-blue-nootropic/

Orexin/histamine; glutamate/GABA; neuronal gap junctions; catecholamines

http://www.ncbi.nlm.nih.gov/pubmed/23540352

http://www.brainprotips.com/tag/modafinil/

Orexin/histamine; glutamate/GABA; neuronal gap junctions; catecholamines

http://www.ncbi.nlm.nih.gov/pubmed/23540352

http://examine.com/supplements/l-tyrosine/

An increase in cognition is seen acutely and thought to be due to anti-fatigue effects, with nonfatigued individuals not experiencing an increase in cognitive performance

http://examine.com/supplements/panax-ginseng/

NMDA-type glutamate receptor co-agonist at the glycine binding site

http://examine.com/supplements/d-serine/

Notably effective assuming fatigue is being reduced. There is insufficient evidence to evaluate rhodiola's effects on cognition without the fatigue reduction aspect

http://examine.com/supplements/rhodiola-rosea/

NMDA-type glutamate receptor co-agonist at the glycine binding site

http://examine.com/supplements/sarcosine/

Improvements in general cognitive capacity has been noted in elderly persons and in disease models

http://examine.com/supplements/l-carnitine/

http://examine.com/supplements/melatonin/

http://www.melatoninrx.com/melatonin-cheatsheet/