Brain-Boosting Herbs
for Cognition & Focus
Maria Noël Groves, RH (AHG)
• Clinical Herbalist & Owner of
Bestselling Author of
Body into Balance &
Grow Your Own Herbal Remedies
Allenstown, NH | www.WintergreenBotanicals.com
About Me
Clinical Herbalist:
• Wintergreen Botanicals Herbal Clinic & Education Center
• Registered Herbalist with the American Herbalists Guild
• 20+ Years in Herbal Medicine
• Graduate of the SW School of Botanical Medicine
Educator: Live and online herbal study courses, guest lecturer at
Herbal Academy, MUIH, AHG Symposium, and more
Author & Journalist:
• Body into Balance (2016) best-selling, award-winning
• Grow Your Own Herbal Remedies (2019)
• Freelancer for Herb Quarterly, regular contributor to Remedies,
Taste for Life, Mother Earth Living, Mother Earth News…
On My Website & Mailing List
• Info on my classes, consults, books (of course!)
• Seasonal recipes
• Virtual herb walk
• Recommended books, websites
• Where to get herbs
• Free class notes and videos
• Blog full of articles
www.WintergreenBotanicals.com
Maria’s Safety Rules
Disclaimer: I am not a doctor and this information is meant to educate,
not diagnose or prescribe. Discuss herbs and supplements with your
healthcare provider before beginning a regimen.
• Research: Consult at least THREE good resources for
uses/cautions before taking an herb.
• Listen to Your Body & Intuition to guide you on which
herbs to take and determine which ones do or don’t work
well for you.
• Ensure the Identity 100% before harvesting a plant.
• Check with Your Pharmacist or Herbalist
for herb-drug Rx, and keep your doctor informed.
Brahmi Brain Tonics
Gotu Kola & Bacopa
• Two medicinal herbs from the ancient (and still-
used) healing system of Ayurveda in India
• Different plant families, flavors, and slightly
different properties, but…
• Both love hot, damp, rich, wet, partially shady
spots – sludgy, swampy places
• They’ll tolerate pots with the right TLC and
overwinter indoors
• Excellent, slow-building brain tonics
Photo from Grow Your Own Herbal Remedies, by Maria Noël Groves,
Stacey Cramp Photography. Storey Publishing
Gotu Kola (Centella asiatica) Brahmi
From the Ayurvedic healing tradition in India, this
plant has a long history of use for memory and
cognition in all age groups. It’s an edible green, too!
• Sanskrit texts suggest near-photographic memory
with regular consumption of the fresh juice.
• Studies support its ability to improve cognitive
performance, working memory, and mood while
preventing age-related decline.
• Side benefits: anti-anxiety, calm
energy, circulation, collagen
Recipe from the Book!
From Grow Your Own Herbal Remedies, Storey Publishing
By Maria Noël Groves. Photo of bonbons by Maria.
Bacopa (Bacopa monnieri) Brahmi
The main Ayurvedic brain tonic called “Brahmi”
• More clinical research, but mixed results
• Calm alert state
• Improves memory free recall as well as cognition,
speed of attention, decreased choice reaction time
• Studied in school-aged kids, ADHD, - immediate
memory, perception, reaction/performance times,
memory tasks
• Bitter/astringent-tasting!
• Likes wet, soggy, swampy, rich soil in partial shade
Minty Memory Herbs
• Botany: Square stems, opposite leaves,
lipped and irregular flowers
• Often aromatic/EOs, popular culinary/tea herbs
• Common themes: Immune/antimicrobial,
nervine/calming, respiratory, digestive/carminative
• Often antioxidant, anti-inflammatory,
focus/cognition support, moving, drying, warming
• Brain Tonics: spearmint, peppermint, lemon
balm, holy basil, basil, rosemary, sage, lavender…
Rosemary (Rosmarinus officinalis)
Traditionally used “for remembrance,” braided in the
hair of students in antiquity, added to bouquets.
• High in rosmarinic acid, inhibits AChE to boost
ACh neurotransmitter levels
• Food-like doses (750 mg) improved memory speed
in elders, high doses worsened
• Improves learning, memory, boosts circulation, anti-
inflammatory, antioxidant
• Scent & consumption help
• Bonus: boosts digestion
Chickpea Snacks!
Bake chickpeas at 350-400°F with
• Turmeric
• Rosemary
• Salt
• Black Pepper
• Crushed Red Pepper
• Olive oil
Shake/stir periodically. Bake until they’re golden crispy on the
outside. Best fresh, but you can let them cool on the pan to eat
later (more corn nut-like once cooled).
Recipe from the Book!
From Grow Your Own Herbal Remedies, Storey Publishing
By Maria Noël Groves,
Lemon Balm (Melissa officinalis)
Common garden herb traditionally used as a calming,
anti-anxiety, mildly uplifting nerve-tonic.
• High in AChE-inhibiting rosmarinic acid.
• Often used for ADHD.
• One 1,600 mg dose produced a calm state and
boosted cognition within just one hour!
• Reduces stress & cortisol, antioxidant, improves
working memory, cognitive test scores
• Bonus: Anti-herpes, aids sleep, anti-
anxiety, hyperthyroid. BEST FRESH
Peppermint & Mints (Mentha spp.)
• Garden classic, but be careful where you plant it!
Grow in a large pot to contain it. Will spread.
• Great solo or for flavoring tea blends
• Peppermint, spearmint, and apple mint are best
• Peppermint’s the strongest medicinally
• High in menthol, potent in the essential oil
• Aid digestion (x reflux), nausea, clears sinuses
• Invigorating, boosts alertness and focus
• Antispasmodic, pain relief, cough, headache
Recipe from the Book!
From Grow Your Own Herbal Remedies, Storey Publishing
By Maria Noël Groves,
Holy Basil (Ocimum sanctum)
• Also called Tulsi, Sacred Basil. Newer Latin name
O. tenuiflorum (Rama, Krishna, Amrita varieties, Kapoor?)
O. gratissimum (Vana) also used
O. africanum?? (Kapoor, Temperate, unnamed –
most common in USA): fave, easy to grow
• Aromatic, uplifting, calming, balances cortisol,
induces parasympathetic, nootropic, hypoglycemic
• Long history for medicine and spirit in India
• Zen-like state
• Careful in hypoglycemia, thyroid, fertility, vata
people, makes some people feel high
Sage (Salvia officinalis)
• Potent medicinal! Antimicrobial
• Phytoestrogen, may help with hot flashes
• Very drying: dries excess perspiration, milk flow,
hot flashes
• Stimulates digestion
• Boosts memory,
ACh neurotransmitter
• May be toxic in high dose,
long term
Recipe from the Book!
From Grow Your Own Herbal Remedies, Storey Publishing
By Maria Noël Groves,
Additional
Brain Herbs
& Remedies
to Consider
Rhodiola (Rhodiola rosea)
• Roots, dry
• Long history of use in northern climates for
vitality, energy – Canada, Hungary, Siberia
• Stimulating, zippy adaptogen nootropic
• Studied on night-shift workers, students taking
exams
• Also improves mood, stress response
• Caffeine acts as a synergist
(for better or worse)
Schizandra (Schisandra chinensis)
• Berries, dry (or fresh, if available)
• Long history of use in China, many uses
• Adaptogen, liver/immune tonic, and more
• Calm, clear, focused
• Monks used it for meditation
• May help transition off ADHD meds
• Overstimulating? Might depend on dose/form
• Watch drug RX, sour stomach, ulcers
Ashwagandha (Withania somnifera)
• Slightly warming, calming, deep energy adaptogen,
anxiolytic, , anti-fatigue, anti-inflammatory, mood elevator,
repro/fertility/libido in men and women, boosts thyroid in
subtle hypo/Hashimoto’s, immune modulatory
• Appears safe for mood alongside most meds
• Spirit/Strength of the Horse - In India:
take for 1 year = strength and vitality of a stallion for the
next 10. Use roots (usually dry) in hot milk, tincture,
capsule, tea, etc. Moderate to high dose.
• Popular for adults and elders, maybe ok with kids (but has
hormonal effects)
• Caution: hyperthyroid, thyroid meds, nightshades
Calamus (Acorus calamus)
• Also called Sweet Flag. Aromatic, carminative.
• History of use by Native Americans,
India/Ayurveda, Asia/TCM
• Use fresh or dry root, tincture, chewed, powder
• Invigorate the brain
• Improves brain-verbal communication
• Voice care, numbing
• Low dose, as needed
• Potential (debated) toxicity from β-asarone
Khalsa Slides & Webinar, 7Song Podcast, mcdonald
Image Credit: Aborea Farm
Lion’s Mane (Hericium erinaceus)
• This delicious edible mushroom just might do the
impossible: grow and repair nerves
• Promotes nerve growth/repair, contains nerve
growth factors. Dementia, brain trauma, etc.
• Japanese study on elders with dementia,
3 grams of powdered lion’s mane (6 caps divided)
performed better on cognitive tests
at 2, 3, and 4 months compared to placebo
• Need to continue to take it in dementia
• Other Hericium spp. = seem similar, interchangeable
Ginkgo (Ginkgo biloba)
The standardized extract of the leaves of this ancient
tree have been used in European phytopharmacology
for brain and memory health.
• Gingkgold (EGb 761) 120-240 mg, 8-12 weeks
• Unfortunately the research is mixed, generally good
• Antioxidant, boosts microcirculation
• For cerebral insufficiency,
cognitive performance, social
functioning, slows
dementia/Alzheimer’s progression
• Crude mild toxicity, headaches
Flower Essences are Your Friends!
Psycho-emo-physical-spiritual support
• Comfrey: Deep Healing
• Lavender: spirit calm
• Rosemary: remembrance, peppy
• Peppermint: peppy alertness
• Cosmos: information integration
• Celandine: give & receive info
• Dill: Sensory integration and others
Use few drops on tongue/drink, add 3-5 drops to your tincture blend
More Info: lichenwood.com, FES Flower Essence Repertory
Sources: Co-create your own or buy Lichenwood, FES (big brand),
Delta Gardens, Green Hope Farm (alcohol-free), others
More Tips from the Book!
From Grow Your Own Herbal Remedies, Storey Publishing
By Maria Noël Groves,
General Adult Herb Dosing
• Fresh: a handful or so daily in food, tea, seltzer, etc.
• Infused Seltzer or Water: 1 cup to 1 liter or more
• Tea: 1-3 cups daily
• Tincture: 1-5 ml (squirts) = 1/5-1 tsp, 1-3x daily
• Vinegar, Honey, Oxymel, Glycerite, Syrup:
½ to 1 teaspoon, 1-3 x/day
• Cordial: A shot/ounce as a treat
• Capsules: see label
• Topicals: apply 2 or more times per day or as needed
• Divide dose by weight for kids.
Where to Buy Herbs
• Find your local herb growers/farms for seedlings, fresh,
and dried herbs! This is usually the best quality if not your own.
• Mail Order Seeds/Seedlings: Strictly Medicinal Seeds,
Companion Plants, Crimson Sage Nursery, Richter’s
• Online Dried Herbs:
Farms - Zack Woods*, iFarm*, Healing Spirits*
Big - Mountain Rose, Pacific Botanicals*, Starwest Botanicals,
Monterey Bay Spice Company, Frontier Coop
* Also sell fresh-cut shipped herbs
• Finished Remedies - Big Brands (Online, Natural Food
Stores, Co-ops): Gaia Herbs, Herb Pharm, Oregon’s Wild
Harvest, Herbalist & Alchemist, Wise Woman Herbals,
MegaFood, Country Life, Avena Botanicals
Maria Noël Groves
Wintergreen Botanicals
Allenstown, NH
603-340-5161
[email protected]Bestselling Author of
Body into Balance &
Grow Your Own Herbal Remedies
Allenstown, NH | www.WintergreenBotanicals.com
Additional
Slides
Brain
Basics,
Diet &
Lifestyle
Photographer Kimberly Peck, Body into Balance, Storey Publishing
Brain Health & Cognition Matter
at All Ages
• Elders: Nearly half of Americans over age 85 exhibit
signs of Alzheimer's
• Symptoms of Alzheimer's begin to show in older adults
as early as age 60
• ADHD rates are on the rise: Approximately 10% of
children and 10 million adults (particularly in boys)
• Brain fog is common during perimenopause
• Cognition issues can coincide with blood sugar
dysregulation, heart disease, mood issues, diet, sleep
deprivation, gut health imbalance, and more
About Your Brain & Nerves
Brain = Primary Control Center of the Body (one of them)
• Nerves function via electricity and charge
• Neurotransmitters (protein-based messenger
chemicals) are fast, jumping across synapses (protein-
based gates), but quickly broken down via enzymes,
reuptake, etc.
• Brain is 60% fat, which lines the nerves to allow for
better transmission and also insulates/protects against
the oxidative damage of all that heat and electricity
• Sugar = primary fuel, brain uses 20% of body’s energy
• Vagal nerve connects brain to body and gut, two-way
Image Credit: Great Courses Daily
A Tale of Two Neural Forests
• A happy, healthy Enchanted Neural Forest allows for
the smooth transmission of neurotransmitters from
neuron to neuron
But it can turn into the Evil Forest…
• Sticky beta amyloid plaques prevent transmission
• Neurofibrillary tangles of gunked up tau proteins
(which should’ve maintained stability of microtubules)
• Blood sugar/diabetes, leaky gut,
inflammation, and oxidative
stress are associated with
formation
Image Credit: Picssr & IBTimes/Alz.org/braintour
Neurotransmitters
• Protein-based messengers of the nervous system
• At least 30 of them
• Fast-acting, quickly broken down (enzymes,
reuptake)
• We generally can’t synthesize neurotransmitters
but we can affect their production, binding,
reuptake, enzymatic breakdown, etc. with drugs
and/or herbs
• Nutrition likely also plays a supportive role
Image Credit: Everyday Health
Examples of Neurotransmitters
• Acetylcholine (AcH) (deficiency in Alzheimer's)
• Glutamate (excites, can affect pain response)
• Dopamine (mood, deficient in Parkinson’s and
schizophrenia)
• Norepinephrine (linked to mood, excess = mania)
• GABA (relaxing, excessive in epilepsy, deficient in
Huntington’s)
• Histamine (associated with
immune/inflammation/allergies)
• Serotonin (linked to mood, excessive = sleep,
deficiency in insomnia)
Image Credit: Everyday Health
Acetylcholine & Mint-Family Herbs
• Acetylcholine (ACh)= important neurotransmitter
for function and cognition
• How we process information, move, think, feel,
“cholinergic” activities
• Low levels are common in Alzheimer’s, dementia
• Broken down by the enzyme acetylcholinesterase
(AChE)
• Mint-family herbs inhibit AChE and boost ACh,
which appears to be at least partly why they help
improve memory and cognition
Brain Food Take-A-Ways
• Balanced Blood Sugar: adequate fuel without
imbalance, inflammation, plaque formation
• Healthy Fats including Omega 3s: determine the
health of neural structures, myelin sheath, etc.
• Choline (from good eggs) supportive
• Protein: adequate, complete, well-absorbed
• Good Digestion and Assimilation
• Overall Nutrition: Vitamin D, magnesium and
other minerals
More Basic Cognitive Needs
Not to mention…
• ATP, energy on a cellular level
• Less inflammation and inflammatory foods, more
anti-inflammatory foods
• Reduced oxidative stress/free radicals
(more antioxidants, too)
• Adequate oxygen
• Good circulation
• Reduced stress/stress hormones, mind-body balance
• Leaky Gut – Leaky Brain (blood brain barrier)
Omega 3s, Cognition & Mood
Studies show getting your omegas means…
• ↓ EPA/DHA levels associated with ↑ suicide
attempts and future suicide risks
• ↓ omega 3s = ↑ depression
• ↑ brain development for children
• ↑ omega 3s = 40% ↓ Alzheimer’s & dementia
• Countries that eat the most fish have least
depression, bipolar disorder, postpartum
depression & SAD
Photo: Superfoodly
Omega 3s, Plant vs Animal
Animals - (EPA, DHA = best absorbed)
• BEST = Fish: cold water wild fatty fish (salmon, sardine,
mackerel, black cod/sablefish, trout, herring/kippers)
• Maybe fish oil supplements, watch quality, rancidity
• Maybe wild and pasture-raised meat, omega-rich eggs,
pasture-raised dairy?
Plants - (ALA = poorly absorbed)
• Sources: flax, chia, hemp, walnuts, purslane
Fish = ~8xs more concentrated than plants and easier to utilize
• 1 tablespoon = about 14 pills (don’t bother with flax pills)
Other good (non omega 3) fats: olive, avocado, nuts
Photo: Superfoodly
Omega 3s, It’s ALL Good…
• Best: eat clean wild-caught fatty fish 2+ times a week
• Supplementing with quality fish oil (Nordic Naturals),
kept refrigerated might help
or vegan algae sources
• Plant foods are still excellent to incorporate: flax oil (don’t
heat), flax seeds, walnuts, chia, hemp, purslane
• If you want flax lignans (fiber), eat ground seeds, don’t
bother getting high-lignan oil = waste (clumps to bottom)
• Always be careful about rancidity and avoid!
• If eating eggs, meat, dairy, opt for pasture-raised,
omega-3 rich, but it’s unclear if they’re as useful.
Photo: Superfoodly
Why Go As Organic As Possible?
Minimize pesticide and herbicide residue. See EWG’s Dirty Dozen
• Organophosphate pesticides inhibit ACh, which is
associated with cognitive processing and Alzheimer’s
• Even low-level pesticide exposure impairs cognition,
especially memory and processing speed
• Pesticide exposure may worsen cognition in the elderly
• Prenatal exposure associated with a lower IQ
and poorer intellectual
development of 7-year-olds.
• Dramatic deficits in Mexican
children w/exposure (4-y-oà)
Image: Anthropological Approach to the Evaluation of
Preschool Children Exposed to Pesticides in Sonora, Mexico
MIND Diet
• Mediterranean-DASH diet w/brain food emphasis
• Reduced risk of Alzheimer’s 54%...
35% even if only followed moderately
Emphasizing Limiting/Avoiding
• leafy greens, vegetables • red meat
• berries, wine (1 glass) • butter/margarine
• nuts, seeds • cheese
• beans, whole grains • pastries and sweets
• fish, poultry, olive oil • fast and fried food
Cognition, Focus & Exercise
Exercise (especially aerobic) supports cognition at all ages:
• Increase brain volume, increase neuron production,
protect neurons from damage, less cellular aging
• Children with ADHD: after intense physical activity
(relay race), scored as well as non-ADHD kids in
cognitive/attentive tests (30% better than ADHD kids
that didn’t exercise)
• Aerobic exercise and resistance training improved
academic performance for high school students
• Dancing associated with reduced cognitive impairment
in elders
Unstructured Play Time in Nature
• We live in an overly regimented and mainly indoor,
on-screen environment
• Both children and adults lack quality unstructured play
and relaxation time in nature
• This may increase ADHD, anxiety, depression, stress
• Many studies show benefits from time spent in,
interacting in, or even simply looking at natural spaces
• Trees, water bodies, evergreen aromas, interactive
environments seem to be particularly helpful
• For more, see Last Child in the Woods
and the work on forest bathing in Japan
Sleep & Cognition
• Sleep deprivation is horrible for cognition and brain
health! It reduces cognitive performance in children,
college students, and adults with or without ADHD.
• Shown to impact focus/attention, working memory,
long-term memory
• Disordered sleep commonly coincides with ADHD
• Natural sleep approaches may include good sleep
hygiene, less screen time, earlier/lighter dinners,
low/no alcohol consumption, blood sugar balance
• Also herbs such as passionflower, skullcap, valerian,
lemon balm, magnolia, California poppy, lavender
Customized, Multifaceted Approach
• UCLA study in Aging used a customized
approach to reverse cognitive decline in 9 out
of 10 patients in 3-6 months.
Example of one woman’s protocol:
• X all simple carbs
• X gluten, processed food
• ↑ veggies, fruit, fish
• ↓ stress w/yoga
• Meditate 20 min 2x/d… (next slide)
Multifaceted Approach, continued
• Melatonin for sleep
• ↑ sleep from 4-5 hrs to 7-8/night
• Methyl B12, Vit D2, fish oil, CoQ10 daily
• Restart HRT
• Fast 12 hours between breakfast and dinner
and 3 hours between meals
• Exercise minimum 30 minutes, 4-6 days per
week
Brain Drain: What Affects Cognition
• Aging • Hypertension
• Arteriosclerosis • Thyroid Disease (esp. hypo)
• Alzheimer’s & Dementia • Insomnia & Inadequate Sleep
• Attention • Lyme Disease
Deficit/Hyperactivity Disorder • Menopause
• Chronic Fatigue, Lupus & • Nutrient Deficiency
Fibromyalgia (especially Bs/B12, iron, D…)
• Chronic Stress • Obesity
• Dehydration • Pharmaceuticals (incl. Statins)
• Diabetes • Smoking
• Heavy Metal Exposure
Many herbs are easy to grow and
use, affordable, empowering, and
help with everyday health concerns
with minimal or no side effects.
Lavender (Lavandula angustifolia)
• Flower buds work for almost any skin issue!
• Vulnerary, soothing/anti-inflammatory,
mildly antimicrobial, calming to the nerves
• Rashes, injuries, disinfecting, repelling…
• Mosquito and tick repellent (esp. w/geranium)
• Essential oil’s most potent and popular, but can be
used in any form (milder).
• Essential oil disinfectant wet wipes (EO brand,
Desert Essence, others) are great on the go!
Green Tea (Camellia sinensis)
• True tea leaves – gentle quick steep only
• Rich in antioxidants, anti-inflammatory
• Supports immune health – cancer, cold, flu
• Supports metabolism, blood sugar, heart health
• Energy from a little caffeine
• Antioxidants from EGCG
• Calming action from L-theanine
• White à Green à Oolong à Black
• More antioxidants à more caffeine w/processing
Drying Herbs
Goal = 95-110°F for leaves and flowers
with good airflow, low humidity.
Harvesting Leaves & Flowers
When the plant part looks happiest.
Ensure already clean(ish) pre-harvest (don’t wash, usually).
Remove anything icky, process immediately
Tea: Infusion (steep)
1 heaping teaspoon or more DRY herb per cup
Steep 5-15 minutes or longer
Herbal Seltzer & Infused Water
Great for aromatic, fresh herbs
light – sweet – aromatic – refreshing
low in tannins and other properties
(long cold infusion for mucilage)
• Add about 1-2 small sprigs for a single-serving
• Or 3 or so large sprigs for 1 liter
• Let steep in cold seltzer or water for a few minutes
(roses taste best after a few hours)
• Drink that day
Tincture (alcohol)
Fresh Tincture: 1:2 in 95% Dry Tincture: 1:5 in 50%
• 1 oz herb (weight) to 2 oz • 1 oz herb (weight) to 5 oz
alcohol (grain, vodka) alcohol (vodka, brandy)
• Use high- proof alcohol • Use 40-60% alcohol –
(40-95%) – grain, vodka vodka, brandy
• Or just shove jar full of • Shake regularly
herb, then to top with • Best dry: elder, alder, cherry
alcohol bark
Strain after 1 month or longer. Keeps up to 10 years.
One of the strongest plant extracts.
Acetum
(vinegar)
• Raw apple cider =
Best & healthiest
• BUT white vinegar shows off
more color and flavor
• Chop and cover with vinegar
• Let sit 2+ weeks (to taste) - use a PLASTIC cap
• Usually shelf stable for 1 year
Oxymel = honey + vinegar, about 50/50 = tasty!
Herbal Glycerite (glycerine)
Using food-grade vegetable glycerine (2 method options)
1. Macerate (let sit, covered) in a jar for ~ 1 month
2. “Water bath can” in a jar with headspace and
canning lid for 20-60 minutes, cool, strain.
• Use 70-100% glycerine for dry herbs
• 100% glycerine for fresh herbs (more apt to spoil)
• Similar proportions as a tincture
• Shelf life varies, dose is a bit higher than tincture
• Sweet yet sugar free, safe for diabetics
• Best for aromatic herbs
Creating Blends
• Primary Herbs
• Supportive Herbs
• Synergists (Movers, Shakers, Harmonizer)
• Good Vibrations
Tannins don’t play well with others (alkaloids and
other compounds) in long-term storage (ex: tinctures)
– get gloppy. Barks are especially problematic.
Add 10% glycerine to stave it off.
Resins are also tricky, repelling water.
