Bost your brian power-herbs to improve memory

I SPEND MUCH of my time writing, which demands a lot of concentration. Often, while straining to recall some elusive fact, I reach over to pinch a leaf of the rosemary plant that sits next to my computer; I find that just a sniff usually is enough to bring back the information. Some might think this is downright odd, but it actually carries the weight of historical precedent. Many years ago, I learned that renowned 17th century herbalist Nicholas Culpeper suggested rubbing rosemary leaves on the temples or brewing them into a tea to "help a weak memory and quicken the senses." I tried it and have been a devoted fan of this brain-enhancing herb ever since

Rosemary isn't the only herb with a long-held reputation for improving your smarts. For example, the Pents'ao, an ancient Chinese compendium of herbal lore, recommended ginseng for "benefitting the understanding," and in India, the herb gotu kola is a traditional brain tonic so highly regarded that it's called brahmi, or "of the highest order."

The ability of herbs to improve mental capacity isn't just folk wisdom; modern clinical studies have found that the "four Gs"--gingko, Panax ginseng (which includes Korean, Chinese and American ginsengs), Siberian ginseng and gotu kola--can indeed enhance concentration, aptitude, alertness and even intelligence. Scientists haven't discovered all the ways herbs increase brain power, but we do know that ginkgo, Panax ginseng and Siberian ginseng increase the activity of some of the brain's neurotransmitters, chemicals that transmit messages from one nerve cell to another. Some herbs--such as rosemary--work their magic through their fragrance alone, while other herbs are most effective when ingested as a tincture, tea or capsule. One advantage that all these herbs have over our culture's favorite stimulant--caffeine--is that they don't overstimulate the adrenal glands and thus don't create the adrenaline rush that can lead to the jitters. In fact, both Panax ginseng and Siberian ginseng are known as herbs that can stabilize the adrenals.

HERBS FOR EATING OR DRINKING

ONE OF MY FAVORITE WAYS to take brain herbs is to combine them in a tincture, a potent liquid extract; I often take it during long hours of lecturing to herb students. One evening I noticed my students were beginning to droop, so I passed my tincture around the class. Maybe it was just a placebo effect, but they perked up in only 15 minutes, asking far more questions than usual. Three of these students--one in her 20s, one in her 30s and one in his 40s--were also attending college at the time. After that herb class, they decided to take herbal brain-boosters daily; for their final exams, they also dosed up heavily with

one or two droppersful about an hour beforehand, and half a dropperful every half hour during the test. They reported a big difference in their ability to stay alert, and they didn't feel as drained afterward. Obviously, this wasn't a controlled study--but all three graduated with honors!

We'll get to specific herbs in a moment, but first some general guidelines for using them are in order. The four Gs are all non-toxic, and are most effective if taken on a relatively long-term basis. Most people use them for several weeks, but you can safely take them for several months. (You could take these herbs for years without side effects, but I don't recommend it. If your need for these herbs is that great, you may need to investigate whether you have other health problems.) You can use any of the herbs individually, but I and most other herbalists have found they are most potent if taken in combination.

The following dosages apply to both single herbs and two or more of the herbs combined in equal parts; these amounts should be enough to produce the effects described later in various studies. For tinctures, take 30 drops (about half a dropperful) two to four times daily. The amount of herb in a capsule or tablet varies from brand to brand, so follow the directions on the label. For a tea, you can purchase the herbs either already packaged in tea bags or loose in whatever amount you choose. For loose herbs, place herb in a cup or glass jar; pour in a cup of boiling water per teaspoon of herb and cover. Let it steep for 15 minutes or so, then strain and enjoy. If you're facing an especially grueling situation--such as an exam or a job interview--you can safely double the dose that day; be sure to take one of those double doses about an hour beforehand.

Ginkgo (Ginkgo biloba) has won widespread recognition as a brain tonic that seems to be particularly useful for decreased mental capacity due to a physical disability or advancing years. The brain requires one-fifth of the total oxygen carried in the blood to function optimally, and if it doesn't get this amount, cognitive abilities decline. The primary reason mental processes decrease as people age is atherosclerosis, or hardening of the arteries, which slows the flow of blood, and thus oxygen, to the brain. Research has found that gingko increases the ability of the brain to use available oxygen, and it also directly stimulates the area of the brain responsible for memory (Pharmakotherapie, 1978, 1:137-144). Evidently, many people appreciate these effects of ginkgo, because according to the Herb Research Foundation in Boulder, Colo., it's one of top-selling herbs in the United States

Research currently is underway to see if ginkgo can delay mental deterioration in the early stages of Alzheimer's disease, and dozens of studies done in Germany and France during the last decade have found that ginkgo helped people 60 and older feel more alert, attentive, sociable and less moody after just one to two months. In fact, studies have found that ginkgo improved mental and behavioral performance in the elderly as well as such drugs as Hydergine, a prescription medication for treating senility that is the world's fifth most widely prescribed drug. (Fortschritte der Medizin 1990, vol. 108).

Another study conducted in France took a group of 80 elderly people whose reasoning ability, mental perception and memory had suddenly taken a sharp decline (Psychology Medical, 1986, vol. 19). One group of subjects took gingko, and the other group received a placebo. After three months, the gingko group per formed four times better than the placebo group on mental aptitude tests. The most dramatic improvements were seen in immediate short-term memory, attention span, and how quickly they perceived and responded to information. A study on young, healthy subjects (Therapiewoche, 1986, vol. 36) determined the reason for these effects. Electroencephalograph tests conducted an hour after subjects were given ginkgo extract showed an increase in the strength of both beta and alpha waves, the brain waves associated with, respectively, normal consciousness and wakeful relaxation; this effect lasted more than four hours.

Gingko is best known for long-term effects, but in increased doses it can also be quick-acting. For example, a study of healthy young women found that subjects who took 600 milligrams of ginkgo extract one hour before performing challenging memorization tests scored significantly higher than when they didn't take anything (International Journal of Clinical Pharmacology, 1984, vol. 4: 889-93).

Panax ginseng (Panax ginseng or Panax quinquefolius) is another favorite brain herb, though its mechanism of action is different from ginkgo's. According to research done at the Institute of Materia Medica at the Chinese Academy of Medical Science, an herb research institute in Beijing, Panax ginseng contains compounds called ginsenosides that increase the brain's neurotransmitter activity as well as its synthesis of protein, which is necessary for a variety of functions.

Having a quick brain is good for more than just improved memory. The reference book Korean Ginseng Studies tells of a 37-year-old pianist whose performance was suffering because he couldn't concentrate and was tired all the time. Researchers gave him Panax ginseng for several months and a placebo for several more months. During the period he took ginseng, it helped so much that the researchers found the audience applause increased by 12 percent; there was no increase when he took the placebo. This was an unusual way to gauge the success of an herb, but it certainly makes its point!

In a more conventional study, Swedish researchers at the 1974 International Ginseng Symposium--a gathering sponsored by researchers and businesses interested in promoting ginseng--reported that college students who took two capsules of Panax ginseng a day experienced improved concentration and better test scores than a control group. Several clinical ginseng studies have been done on proofreaders and radio telegraph workers, whose stressful jobs demand accuracy and quick responses. When they took Panax ginseng, they had faster responses, made half as many mistakes, and increased their reading speed and concentration.

The same effects were found when the subjects took Siberian ginseng (Eleutherococcus sentiocosus), which is from the same family of plants as Panax ginseng and shares many of the same attributes. In other studies on Siberian ginseng, Russian researchers gave the herb to people who were senile or had mental disorders from atherosclerosis. After a period of time ranging from one to three months, most of the subjects' memories had improved; most also felt stronger and more self-confident about functioning in day-to-day life

When I first started using medicinal herbs in 1970, I wondered why gotu kola (Centella asiatica) was one of the few Oriental herbs widely available in the United States. (Gotu kola is not to be confused with the cola nut [Cola acuminata], which is found in some brain-herb preparations but unfortunately contains caffeine.) I traced its introduction to the Western world back to 1933, when a story in India's Ceylon Daily News was picked up by The New York Times. The attention-grabbing article called gotu kola "the Secret of Perpetual Youth" and said that the herb energized and preserved the brain cells of anyone who took it.

I and many other herbalists have found gotu kola to be extremely effective, despite the fact that relatively few scientific studies have been conducted to confirm its benefits. One clinical study did find that the scores on standardized intelligence tests and even the behavioral patterns of mentally challenged children improved (Medicinal Plants of India, vol. 1: 217-219). One of the best things about gotu kola is that although it is known as a brain stimulant, pharmacological research shows that it contains at least two sedative compounds; in fact, east Indians use it to quiet the mind for yoga and meditation. Thus, gotu kola gives you the best of both worlds: You feel calm and relaxed, yet mentally alert.

SNIFF YOUR WAY TO BRAIN POWER

MODERN JAPANESE RESEARCH shows that a number of aromas are indeed brain stimulants, and as a result, several large corporations in Tokyo now employ aromatherapy, or the therapeutic use of scent from essential plant oils. Throughout the day, various fragrances are released by a computer-controlled air system. A typical scent for the morning is lemon, to wake up workers. After lunch, the invigorating scent of cypress is used to promote constructive work. Peppermint improves work efficiency and dispels drowsiness in offices and conference rooms; it's often accompanied by lavender, which helps create a positive mood. Workers can also visit Tokyo's Health Club Harry's for a 30-minute stress-releasing morning workout in a room scented with rosemary and lemon to improve their concentration for the rest of the day.

Research in this country has found similar effects. For example, research done at the University of Cincinnati by psychology professor William N. Dember, Ph.D., found that workers in rooms scented with peppermint had more correct answers when identifying complicated patterns on a computer, and their performance didn't decline as rapidly as workers in unscented rooms (Journal of Cosmetic Chemistry, 1991, vol. 42: 199-210). In a similar study, researchers found that the fragrances of lemon, pepper and cinnamon all cut computer errors

Besides enhancing mental acuity, aroma can also improve memory. Trygg Engen, Ph.D., a Brown University professor of psychology and author of Perception of Odor (Academic Press, 1982), has found that the ability to recall events at least doubles when the event is associated with a smell instead of a visual memory. Think about your own life--what fragrances send you down memory lane? When I smell roses I am instantly a little girl again, sniffing my grandmother's potpourri jar. The scent of lavender just as quickly reminds me of her scented sheets.

Increasing your retention of information with the aid of scent is easy. Tuck a fragrant herb into your notebook when you write down important information, or dab a drop of essential oil on your calendar when making a date you don't want to forget. You'll be amazed how quickly smelling that aroma again will trigger your memory.

You can easily create your own brain stimulating massage and body oil; rub some on or even just take a sniff when you need a lift. To make, add 20 drops lemon essential oil and 5 drops rosemary essential oil to 4 ounces sweet almond oil or other light vegetable oil, such as apricot kernel or grapeseed. To perk it up even more, add I drop peppermint essential oil. You can also make a brain-boosting tea with half a teaspoon each of dried or fresh rosemary and peppermint leaves by following the instructions for the four Gs.

As you explore the use of brain boosting herbs, keep in mind that stress, anxiety and lack of sleep all can contribute to memory problems at any age. If any of these are an issue for you, the herbs in this article may help temporarily, but for lasting improvement you should address the source of the problem. Just be sure to do it soon--before you forget.

KATHI KEVILLE is the author of three herb books, president of the American Herb Association and editor of the AMERICAN HERB ASSOCIATION QUARTERLY.