Several supplements have been found to potentially enhance the function of the prefrontal cortex, which plays a critical role in executive functions such as decision-making, attention, and cognitive flexibility. Here are some supplements that may help boost the function of the prefrontal cortex:

1. Omega-3 Fatty Acids (DHA): Docosahexaenoic acid (DHA), a principal omega-3 fatty acid in brain gray matter, has been shown to positively regulate cortical metabolic function and cognitive development. DHA supplementation has been found to increase activation in the dorsolateral prefrontal cortex during sustained attention¹².

2. Vitamin D: Vitamin D3 has been found to improve cognitive function and cholinergic transmission in the prefrontal cortex. This is particularly evidenced in studies involving diabetic rats, where Vitamin D3 supplementation improved episodic memory and enzyme activities associated with cholinergic transmission in the prefrontal cortex³⁴.

3. Pyrroloquinoline Quinone (PQQ): PQQ has been shown to enhance cognitive function by increasing regional cerebral blood flow and oxygen metabolism in the prefrontal cortex. This supplement was found to significantly increase hemoglobin concentration and total hemoglobin in the right prefrontal cortex⁵.

4. Creatine: Known for its role in energy metabolism, creatine supplementation has shown to improve brain function. Studies have indicated that creatine can enhance cognitive functions such as memory and attention, possibly by increasing the availability of phosphocreatine in brain tissues⁶.

5. Vitamin B Complex: Vitamins B1 and B6 have been found to be beneficial for cognition and brain structure. In older adults, vitamin B6 was associated with improved brain structure, while vitamin B1 supplementation was linked to better executive functions and working memory⁷.

It's important to note that while these supplements have shown potential benefits, further research is needed to fully understand their effects on cognitive functions and the prefrontal cortex specifically. Always consult with a healthcare professional before starting any new supplement regimen.

Footnotes

1. Robert K McNamara, "Docosahexaenoic acid supplementation increases prefrontal cortex activation during sustained attention in healthy boys," PubMed Central, 2010. ↩

2. Sophie Lefèvre-Arbogast, "Vitamin D Intake and Brain Cortical Thickness in Community-Dwelling Overweight Older Adults," PubMed Central, 2021. ↩

3. Zienab Alrefaie, "Vitamin D₃ improves decline in cognitive function and cholinergic transmission in prefrontal cortex of streptozotocin-induced diabetic rats," PubMed, 2015. ↩

4. Monika Szot, "Can Nutrients and Dietary Supplements Potentially Improve Cognitive Performance Also in Esports?" PubMed Central, 2022. ↩

5. Masahiko Nakano, "Effects of Antioxidant Supplements (BioPQQ™) on Cerebral Blood Flow and Oxygen Metabolism in the Prefrontal Cortex," PubMed, 2016. ↩

6. Scott C. Forbes, "Effects of Creatine Supplementation on Brain Function and Health," PubMed Central, 2022. ↩

7. Kai Jannusch, "A Complex Interplay of Vitamin B1 and B6 Metabolism with Cognition, Brain Structure, and Functional Connectivity in Older Adults," PubMed Central, 2017. ↩

Here are the general dosage recommendations for the supplements mentioned, tailored for an adult male around 38 years old and weighing 160 pounds (72.5 kg). Please note, consulting with a healthcare professional before starting any supplement regimen is crucial to ensure it is safe and appropriate for your individual health needs:

1. Omega-3 Fatty Acids (DHA):

   • Dosage: Studies and recommendations often suggest 500-1000 mg per day of DHA specifically, as part of a total daily intake (combined DHA and EPA) of 1000-2000 mg¹².

2. Vitamin D:

   • Dosage: The dosage of Vitamin D3 can vary significantly based on individual needs, but a common recommendation for adults is 1000-2000 IU per day. Some might require higher doses if they have a deficiency³.

3. Pyrroloquinoline Quinone (PQQ):

   • Dosage: The effective dose of PQQ is generally around 20 mg per day. Studies have shown benefits at this dosage⁴.

4. Creatine:

   • Dosage: A commonly recommended dose is 3-5 grams per day. This dosage is effective for improving cognitive functions as well as physical performance⁵.

5. Vitamin B Complex:

   • Dosage: The dosage can vary, but a typical B-complex supplement might contain:
     • Vitamin B1 (Thiamine): 1.1 to 1.2 mg per day.
     • Vitamin B6 (Pyridoxine): 1.3 to 1.7 mg per day.
       Higher doses may be taken under medical supervision, especially for addressing specific deficiencies⁶⁷.

Again, these dosages are general and starting points; it is critical to adjust based on individual health conditions, potential drug interactions, and specific medical advice.

Footnotes

1. Robert K McNamara, "Docosahexaenoic acid supplementation increases prefrontal cortex activation during sustained attention in healthy boys," PubMed Central, 2010. ↩

2. Marginal source: General health websites commonly recommend this range for adults. ↩

3. Sophie Lefèvre-Arbogast, "Vitamin D Intake and Brain Cortical Thickness in Community-Dwelling Overweight Older Adults," PubMed Central, 2021. ↩

4. Masahiko Nakano, "Effects of Antioxidant Supplements (BioPQQ™) on Cerebral Blood Flow and Oxygen Metabolism in the Prefrontal Cortex," PubMed, 2016. ↩

5. Scott C. Forbes, "Effects of Creatine Supplementation on Brain Function and Health," PubMed Central, 2022. ↩

6. Kai Jannusch, "A Complex Interplay of Vitamin B1 and B6 Metabolism with Cognition, Brain Structure, and Functional Connectivity in Older Adults," PubMed Central, 2017. ↩

7. Monika Szot, "Can Nutrients and Dietary Supplements Potentially Improve Cognitive Performance Also in Esports?" PubMed Central, 2022. ↩