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There’s a lot of controversy these days over certain foods and dietary supplements. Some experts claim they’ll do everything from enhancing your sex drive to improving memory. Others totally rebuke the use of supplements as a waste of time and energy. Truth is, your body and brain are subject to all kinds of harmful outside and internal forces. Toxins from the air and water, processed foods and questionable additives, as well as the ravages of free radicals at work in your body as you age can all wear you out! Healthy eating combined with the right supplementation can help you. Let’s see how.

A substantial breakfast is the best way to fuel your body and mind daily. If you crave a robust metabolism and improved short-term memory and attention span at work, then don’t skip this meal. High-fiber whole grains, low-fat dairy and fresh fruit are your best bets. Here’s a breakfast that’ll do the trick: 1 glass of 100% juice or a whole orange or half a grapefruit; a whole grain English muffin with almond butter or a slab of salmon; coffee.

Eat something fishy. Seriously, fish is a great protein source- rich in omega-3 fatty acids that are crucial to brain health and lower LDL (bad cholesterol) levels. Eat 2-3 servings of fish weekly for best results.

Nuts and dark chocolate make healthy snacks. Nuts like almonds, walnuts, pecans, and peanuts are good sources of vitamin E, an essential antioxidant that prevents cognitive decline as you age. Dark chocolate also has antioxidant properties linked to clearer mental focus and longer lasting erections! Enjoy up to an ounce of nuts and dark chocolate/ day, but beware of excess calories, salt and sugar.

Speaking of sugar, remember it’s your body and mind’s preferred energy source. Here, we’re not talking table sugar, candy and sodas. Glucose is the important sugar/fuel that your body processes and utilizes from complex carbohydrates in your diet. Whole grains, and most fresh fruits and vegetables will help you think clearer, perform better at work, hit the gym harder, and give you the stamina of a tiger in the bedroom.

Berries are very, very good for you. Blackberries, raspberries, and especially blueberries may safeguard your brain from the damage accrued by free radicals. Blueberries may lessen the effects of age-related conditions like Alzheimer’s and dementia. Some studies also report that a daily dose of these little treasures can improve learning skills and muscle functions.

Stores with entire departments and shelves crammed with potions, powders, and pills advertising miraculous health benefits abound and confuse most consumers. Supplements like vitamins B, C, E, beta carotene, magnesium, ginseng, and others promise better brain health, mental alacrity, etc. Creatine monohydrate, NO2, and super charged protein concoctions are just a few of the products boasting monster workouts and beast-like muscles. Chances are, unless your body is seriously deficient in some area, you don’t need these supplements. Do your on-line research and check with your doctor before you implement any kind of supplementation.