Thursday, May 19, 2022

What Vitamins Are Good For Brain Health

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The Best Foods and Vitamins for Brain Health | Yentl Lega

Proper care for any part of our body is built on diet, mindfulness, and physical activity. Most of my care recommendations can be achieved by smart eating even the healthiest of diets can benefit from additional nutrient support.

So, lets look at the supplements and nutrients that will work the hardest for your nervous system, and that you might not be getting enough of from food alone. As always, consult with your doctor before taking any supplement.

What About Supplements That Claim To Improve Brain Health

Drugstore shelves are lined with countless vitamins and supplements that claim to support brain health, but do they actually help? Experts agree that youre better off spending your money on nutritious whole foods instead of popping capsules.

Its important to remember that supplements are not regulated by the Food and Drug Administration, which means its hard to know whether they actually contain whats promised on the bottle.

And then theres the lack of science to confirm that brain health supplements actually help. In general, supplements arent often useful for brain health unless you have a deficiency in certain nutrients, which happens but is rare, says Gill Livingston, M.D., a professor of psychiatry at University College London whose research focuses on dementia prevention, intervention, and care.

However, if you are concerned about being low in a nutrient due to your diet, but dont qualify as deficient, a high-quality supplement can help prevent a deficiency, says Marjorie Cohn, M.S., R.D.N., a certified integrative and functional medical nutrition therapist and owner of MNC Nutrition.

Symptoms Of Vitamin B12 Deficiency And Susceptible Populations

When youre not getting enough vitamin B12, your body will certainly let you know. A common side effect of low vitamin B12 intake is megaloblastic anemia, says Gans. This type of anemia may produce symptoms such as fatigue, pale skin, numbness and tingling in the hands and feet, weight loss, and dementia. However, as Cassetty notes, “You do not want to wait for signs of this to appear.”

There are certain groups who may be more likely to have B12 deficiency, so knowing your risk factors is key to taking care of your body. For example, vitamin B12 is found in animal foods, so vegans and vegetarians need to pay close attention to their B12 status and eat fortified foods or take supplements to meet their needs, Cassetty explains. Moreover, because you need stomach acid in order to absorb vitamin B12 from food, Cassetty recommends that folks on medication to treat GERD specifically ask their doctors to monitor their B12 levels. A good proportion of people over 50 dont have sufficient stomach acid to absorb B12 from food, so a supplement is often suggested, Cassetty adds. And anyone living with a digestive condition, like Crohns disease, also puts you at risk for deficiency. If you fall into one of these higher-risk groups, talk to your healthcare provider to see if it makes sense to take a supplement.

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Understanding Cognitive Function And Decline

The brain and nervous system are responsible for many cognitive functions, including attention, memory, information processing, and higher-level cognitive skills called executive functions. Cognitive impairment, commonly measured by standardized tests, refers to alterations in cognitive performance. A range of changes to cognitive functions often precedes clinical dementia, a neurodegenerative condition characterized by global cognitive decline and a variety of symptoms, such as memory loss and impaired communication, recognition, and judgment.

What Are The Top 5 Brain Boosting Supplements

List Of Top Vitamins For Brain Health And Memory
  • Alpha brain. Onnit’s Alpha Brain is at the top of your list of the best brain supplements for improving attention simply because it is the best supplement for the brain.
  • NeuroPeak. NeuroPeak from Zhou Nutrition tops the list of the best brain supplements for improving concentration.
  • NeuroIGNITE.
  • Greater intelligence.

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Folic Acid Vitamin B6 And B12

High levels of an amino acid called homocysteine are thought to make the brain more vulnerable to beta-amyloid . Homocysteine comes from the normal metabolism of protein from meat sources. An abnormally high level of homocysteine, along with low folic acid levels, has been associated with heart disease and possibly lends itself to a higher risk for dementia.

An Oxford University study suggested that lowering homocysteine levels by supplementing with B vitamins may help fight against Alzheimers. Study participants age 70 and older, with a diagnosis of mild cognitive impairment, were either given high-doses of folic acid, B6 and B12 or given placebo pills. After two years, the researchers discovered the rate of brain shrinkage in people receiving the B vitamins was 30% lower than in those taking the placebo and the effect was greatest in those who had the highest levels of homocysteine, according to the book Alzheimers Treatment, Alzheimers Prevention.

Based on the studies, 800 mcg of folic acid, 20 mg of B6 and 500 mcg of B12 per day are the best supplements for your brain health, but again, be sure to consult with a health care provider before taking any type of supplement.

Treating Brain Fog With Brain Health Supplements

If you think there is one magic pill you can take and get rid of brain fog for good, youre wrong.

It simply doesnt work that way.

You first need to identify brain fog symptoms and see what is causing them. Based on what you find out, you need to choose those brain fog supplements and vitamins that will really work for you. It doesnt matter if they are in a form of powder, a liquid extract, or a capsule, cognitive enhancers have a wide spectrum of uses.

For example, gluten brain fog cannot be treated in the same way as those memory and cognitive problems caused by unhealthy nutrition or the lack of sleep. Each of these causes can be cured successfully, but with a different group of brain fog vitamins.

To help you make the right choice, weve made this list of best supplements for brain fog.

Curcumin

Curcumin is an active ingredient of turmeric. Known for its anti-inflammatory properties, curcumin is one of natures most significant remedies for preventing and curing brain inflammation. Research shows that this ingredient prevents cognitive decline in healthy adults and treats depression and anxiety. It also reduces the risk of diabetes, which is also one of the major causes of brain fog.

Rhodiola rosea

Vitamin B12

Bacopa monnieri

Phosphatidylserine

Alpha GPC

Huperzine- A

Caffeine

Acetyl-l-carnitine

Ginkgo biloba

If you had to name just one nootropic youve heard of, it would probably be Ginkgo.

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Memory Health And The Blood

The brain is a vital organ, and it needs the proper nutrients to function correctly. Only a limited number of ingredients can cross through your blood-brain barrier, which they must do to provide cognitive benefits, enhance memory, and support the long-term health of this vital organ.

The benefits of Lutein and the related carotenoids in the Memory Health supplement are that they can be measured in the body without invasive tests. The Washington Post says, “While most nutrients from foods or supplements are challenging to trace once they enter the cavern of the human body, lutein and zeaxanthin are 100 times more concentrated within macula than elsewhere.”

Critical: Phase 3 Support

What Supplements are Good for Brain Health

When there is a critical need to support brain function and memory.

  • Take all of the above , but increase the dosages of the following:
  • MemFood one scoop or packet twice daily.
  • Fish oil supplement: 1,000 to 2,000 mg of EPA+DHA+DPA daily.
  • Curcumin: 180 mg per day.
  • Add the following:
  • Huperzine A 200 mcg twice daily.
  • References:

  • Muscaritoli M. The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature. Front Nutr. 2021 Mar 8 8:656290.
  • Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16 12:228.
  • Miquel S, Champ C, Day Jet al. Poor cognitive ageing: Vulnerabilities, mechanisms and the impact of nutritional interventions. Ageing Res Rev. 2018 Mar 42:40-55.
  • Douaud G, Refsum H, de Jager CA, et al. Preventing Alzheimers disease-related gray matter atrophy by B-vitamin treatment. Proc Natl Acad Sci U S A. 2013 Jun 4 110:9523-8.
  • Oulhaj A, Jernerén F, Refsum H, et al. Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. J Alzheimers Dis. 2016 Jan 6 50:547-57.
  • Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins SJ, Au R, Tucker KL, Kyle DJ, Wilson PW, Wolf PA. Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study. Arch Neurol. 2006 Nov 63:1545-50.
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    How Do Brain Supplements Work To Improve Brain Function

    How a brain supplement improves cognitive function and human memory depends on the ingredients. Some ingredients increase neurotransmitter activity, while others regenerate brain tissue, trigger alpha wave activity, or increase blood circulation in the brain.

    For the best results, use a nootropic stack that contains multiple ingredients, each of which can improve brain health in several ways. For example, unlike a single-ingredient supplement, nootropic stacks that contain Ginkgo Biloba, Omega-3 fatty acids, and Bacopa monnieri can:

    • Improve multitasking capabilities
    • Improve mood
    • Relieve oxidative stress

    The brain pills that made our list each contain at least nine of the most potent nootropics, making them potent nootropic stacks for optimal brain health. Be sure to consult with your doctor, who can provide medical advice, before starting on a course of nootropic supplements.

    The Best Supplements For Your Brain

    Medical experts maintain that several dietary supplements and vitamins are considered an important part of a brain-healthy diet. One such expert, Dr. Richard Isaacson, Harvard-trained neurologist and author of the book, Alzheimers Treatment, Alzheimers Prevention, recommends several supplements for your brain, including:

    • Vitamin D

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    Food And Drink That Isnt Beneficial For The Brain

    There are also some foods which seem to be particularly bad for our brains.

    Salty foods

    We know that salt causes high blood pressure, which increases our risk of stroke. Government guidelines state that you should eat no more than six grams of salt per day.

    Sugary foods and drinks

    These may give us a temporary energy boost, but the energy is released so quickly that we soon crash, feeling low and lethargic. Too many sugary foods and drinks in the diet can also make us overweight, which increases our risk of health complications, and cause dental health problems.

    Trans fats

    Often present in ready-made foods, trans fats are particularly bad for us and may increase our risk of ischaemic stroke. They are also known as hydrogenated fats or hydrogenated oil.

    Alcohol

    Drinking large amounts of alcohol may increase your risk of having a stroke. The Stroke Association have a fact sheet with more information on the link between alcohol and stroke.

    Best For Fighting The Effects Of Aging: Glutathione

    What Vitamins are Good for Brain Health?  The Uplift

    One of the most important compounds that every cell in your body produces is glutathione. The cells use this valuable compound to protect themselves from damage as well as aid in detoxifying harmful compounds.

    Glutathione is a small protein molecule composed of the amino acids glutamate, cysteine, and glycine. Over the course of 100 years of research, more than 100,000 scientific papers have established maintaining cellular glutathione levels as one of the most important keys in maintaining proper cellular function, immune health, and slowing the aging process. Glutathione is the body’s most effective detoxifying agent. Glutathione binds undesirable toxins, pollutants, cancer-causing chemicals, heavy metals, and drug metabolites and excretes them through the urine or the gut.19

    Glutathione levels tend to drop as we age, as well as when we are exposed to toxins, drugs, environmental pollution, and any other compound that causes oxidative damage. A drop in brain glutathione is devastating to brain cells.20 A healthy diet can help raise glutathione levels, but only to a limited extent, supplementation is much more effective.

    The typical dosage for oral supplementation of reduced glutathione is 250 to 1,000 mg per day. The dosage for N-acetylcysteine as a dietary supplement to boost tissue levels of glutathione, including brain levels, is generally 500 to 1,200 mg daily.22

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    Vitamin K And Brain Function

    Another fat-soluble vitamin, vitamin K is found in food as phylloquinone and several menaquinones . In the nervous system, vitamin K helps activate certain proteins involved in nerve cell survival and supports the synthesis of sphingolipids, a component of the myelin sheath that insulates nerves.

    Vitamin K insufficiency has been associated with low behavioral and cognitive performance. Higher levels of phylloquinone have been associated with greater verbal episodic memory, one aspect of memory performance. Additionally, experimental studies show that menaquinone-4 may protect against inflammation and oxidative stress, processes that are implicated in neurodegeneration.

    Regular exercise may help protect against conditions such as Parkinsons disease and dementia.

    A Very Common Deficiency: Vitamin B12

    If your memory is poor or youre in a constant state of brain fog, you should rule out a vitamin B12 deficiency.

    This is a very prevalent vitamin deficiency in the US.

    Two high-risk groups are seniors, who often have poor absorption, and vegetarians.

    Vegans are at especially high risk.

    Animal foods are the only dependable sources of vitamin B12, so nearly half of vegetarians and over 90% of vegans are B12-deficient.

    Vitamin B12 deficiency is a serious matter and should not be taken lightly.

    It can lead to a wide spectrum of mental disorders including memory loss, dementia, depression, and even measurable brain atrophy .

    If you suspect you are deficient, I urge you get your B12 level checked.

    If its low, vitamin B12 supplements can bring your level back to normal quickly.

    Best Food Sources of B Vitamins

    Lets look at food sources for the three main B vitamins essential to brain health B6, B12, and folate.

    Note:The terms folate and folic acid are often used interchangeably. Folate naturally occurs in foods, while folic acid is the synthetic form used in supplements.

    Folate

    Folate can be found in green leafy vegetables, legumes, and citrus fruit.

    Some people actually absorb this vitamin better as a supplement than from food.

    Vitamin B6

    The best food sources of vitamin B6 are avocado, banana, legumes, poultry, beef, pork, nuts, and whole grains.

    Vitamin B12

    Vitamin B12 can be found in all animal products meat, poultry, seafood, eggs, and dairy.

    Vitamin B Supplements

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    What Are The Best Herbal Supplements For Bodybuilding

    Flax seed. Flaxseed is one of the best sources of ALA , a very important fatty acid for bodybuilders. The use of flaxseed has many amazing benefits, especially for bodybuilders. Alpha-linolenic acid is beneficial for bodybuilders because: It helps regulate hormones. Increases sensitivity to insulin.

    Vitamins for energy for womenWhat is the best supplement for energy for women? Some of the best adaptogenic herbs that have been shown to increase energy and combat energy deficiencies in both women and men include ashwagandha, rhodiola, holy basil, and ginseng. Including adaptogenic herbs in your daily routine can help you feel calmer, less exhausted and more focused

    Do Brain Supplements Actually Help Memory Loss

    Vitamins for Brain Health | ADHD Brain

    Nootropics are natural supplements or drugs that have a positive effect on brain function in healthy people. Many of them can improve memory, motivation, creativity, alertness and general cognitive function. Nootropics may also reduce age-related decline in brain function. Here are 10 of the best nootropic supplements to help improve your brain function.

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    Best Brain Supplements For Memory Focus And Brain Health

    * If youre unsure if brain supplements are right for you, please contact your primary care provider.

    Brain supplements, also referred to as nootropics, are natural supplements that are designed to improve brain function in healthy individuals.

    The best brain supplements can help improve memory, focus, motivation, productivity, and overall cognitive function. Nootropics may also help promote long-term brain health by protecting against age-related decline.

    But with so many memory pills and brain supplements on the market, choosing the right one for your needs is not easy.

    To help you decide, we’ve reviewed the top brain pills on the market to see which ones are the most effective and offer the best value. We evaluated each nootropic based on its ingredients, dosage, reviews, and price.

    Here are our top picks for the best brain health supplements of 2021.

    Best Ways To Help Your Memory

    For young and older people alike, its valuable to get your dietary vitamins from the food you eat. Supplements can fill in the gaps, but check with your doctor before you go over the recommended daily intake.

    No matter your age, the best way to combat memory decline is to eat well and exercise your body and your brain. The Mediterranean diet is a good source of all the vitamins your body needs.

    The Mediterranean diet has been as a way to improve memory. The hallmarks of the diet include:

    • mostly plant-based foods
    • limiting red meat
    • eating fish
    • using liberal amounts of olive oil to prepare meals

    Diets that are similar to the Mediterranean diet include the MIND diet as well as the DASH diet. Both diets have been found to reduce the occurrence of Alzheimers disease.

    The MIND diet, in particular, emphasizes the consumption of green, leafy vegetables and plant-based food in addition to the high protein and olive oil recommendations of the Mediterranean diet.

    Having a strong support network and being engaged in your local community have been suggested as ways to delay or prevent dementia. Establishing healthy sleep habits can also protect your brain.

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