5 Best Types of Supplements for Your Brain
Sunday, 10 March 2019
Functions of the Brain
The brain is one of the most complex organs in the body. To name a few, the brain is responsible for your cognition (reading, writing, learning, thinking), your movement (walking, coordination), your senses (hearing, vision), and controlling fundamental bodily functions (breathing, heartbeat, blood pressure, etc.).
Signs of brain fog, memory loss, and fatigue are all symptoms of overload. Long-term poor brain health can lead to many concerns, including cognitive impairment and dementia. Cognitive decline can be seen by changes over time in the brain. These changes include tissue damage, increased risk of genetic conditions, reduction in energy production, and inflammation.
There may be many reasons as to why you are suffering from lack of brain power. Regardless of the “why,” our brain health is important and the steps you take to maintain a healthy brain can help lead you to living a longer and fuller life.
5 Everyday Supplements Your Brain May Be Missing
omega-3
The body can synthesize certain fatty acids, however, it cannot synthesize polyunsaturated omega-3 fatty acids due to the lack of certain enzymes in the body that produce alpha-linoeic acid (ALA).
When the body is unable to synthesize a certain nutrient, it becomes categorized as “essential.” Therefore, it is recommended to incorporate dietary sources rich in omega-3 fatty acids, as well as considering supplementation.
ALA is the precursor for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is responsible for optimum neural and visual functions. DHA and EPA also help in the process of lowering triglyceride levels and play a key role in inflammatory processes. Meaning, these nutrients may help to reduce overall inflammation in the body, especially in individuals who suffer from inflammatory diseases.
The Research
Studies show an inverse relationship between the consumption of omega-3 fatty acids and frequency of depression. The same is true for Alzheimer’s disease. Consumption of omega-3 fatty acids may be linked to reducing the risk of this disease and is suggested to slow down symptom progression of those with Alzheimer’s.
A 2016 study evaluated the effects of omega-3 fatty acid on learning memory and formation. For 26 weeks, 44 individuals aged 50-75 years either consumed 2200 milligrams per day of omega-3 fatty acids or consumed a placebo.
Researchers found that the recall of object locations was significantly better after supplementation compared with those who took the placebo. Therefore, their memory had improved after supplementing with omega-3 fatty acids.
Sources, Deficiencies, & Side Effects
Dietary sources of EPA and DHA include mackerel, sardine, tuna, and algae. ALA is found in dark green leafy vegetables, flax seed oil, chia seed oil, eggs, meats, walnuts, and hazelnuts.
If you do not consume these foods regularly, you may be missing out on adequate omega-3 fatty acid intake. A deficiency is rare, but may cause rough, scaly skin and a red, itchy rash.
The recommended daily allowance (RDA) of omega-3 fatty acid has not been established. However, most studies supplement omega-3 fatty acids between 500 milligrams to three grams per day.
Side effects of too much omega-3 fatty acids should also be noted. Omega-3 fatty acids, in excess, may cause bleeding problems, affect immune function, and/or cause GI distress.
The U.S. Food and Drug Administration recommends no more than three grams per day of EPA and DHA combined, including up to two grams per day of dietary supplements. Individuals taking Warfarin should discuss omega-3 fatty acid supplementation with their doctor prior to taking.
Summary
Omega-3 fatty acids play an important role in anti-inflammation in our bodies. Supplementation of these fatty acids may help to improve memory and mood and may even help to reduce cognitive decline in aging.
Caffeine
Caffeine, an ergogenic aid, has been well studied. Grabbing a cup of coffee is one of the most common solutions to fixing that mid-day brain fatigue.
Consumption of caffeine enhances dopamine (DA) in the brain. Dopamine is responsible for our daily behaviors; what we eat, how we learn, and our addictions. Low dopamine levels may result in depression, fatigue, and changes in mood.
The Research
A 2015 study evaluated the effects of caffeine as a psychoactive substance. Twenty healthy male subjects consumed a 300-mg dose of caffeine, which reflects caffeine consumption in two to three cups of coffee. A second observation was done with the same 20 male subjects consuming a placebo, without caffeine.
The subjects were asked to describe their mood; if they were alert, tired, sleepy, or moody. These subjective measures were taken before the study and at two intervals (30 min and 120 min) after the placebo and caffeine administration.
This study found a significant higher self-report of ‘alertness’ at both 30- and 120-minute intervals. Researchers also saw a significant reduction in sleepiness at 120 minutes compared to the placebo group.
Other studies have found that caffeine may improve an individual’s attention and productivity. A significant relationship was observed with caffeine consumption ranging from 40 mg to 280 mg and improved speed and accuracy, as well as improved focus.
Sources, Deficiencies, & Side Effects
The most common sources of caffeine include coffee and tea. However, you may be surprised to find there are other foods and beverages we encounter in our daily diet that also contain caffeine. This includes decaf coffee, sodas, non-cola sodas, chocolate, ice cream (chocolate or coffee flavors), energy waters, energy drinks containing alcohol, energy drinks, and some pain relievers.
The amount of caffeine may vary in each of these items, but it is still important to note caffeine can be found in other items besides coffee and tea.
There are no deficiencies associated with caffeine as caffeine is not essential to our body. However, those who consume an excess amount of caffeine for a prolonged period of time may experience withdrawal symptoms.
It appears that up to 400 milligrams of caffeine a day can be safe for most healthy adults. This would equate to 4 cups of brewed coffee. Side effects with consumption greater than 400 milligrams may experience migraine headaches, insomnia, irritability, restlessness, frequent urination, fast heartbeat, and more.
Caffeine consumption may interact with certain medications and herbal supplements. Also, caffeine can affect some medical conditions. It is recommended to discuss potential interactions and/or concerns of caffeine intake with your doctor prior to consumption.
Summary
One to two daily cups of coffee may help to improve fatigue, attention, and focus. If you are drinking more than this amount, it is highly recommended you reduce your caffeine intake.
B Vitamin Complex
The B vitamins are essential for normal physiological functions. There are eight B vitamins which include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6 (pyridoxine) biotin (B7), folate (B9), and vitamin B12 (cobalamin).
Each B vitamin plays their own role in the body. A few responsibilities of B vitamins include converting food into energy, production of red blood cells, DNA production, creation of neurotransmitters, and regulation of gene expression.
The Research
B complex vitamins contain all eight B vitamins. This supplement has shown to reduce fatigue and improve alertness.
A 2010 study evaluated the effects of a high-dose B vitamin complex on psychological functioning. For 33 days, cognitive performance, mood, and fatigue were assessed in 215 full-time employed males (30 to 55 years).
Researchers found that this population of healthy males may benefit from supplementing with B vitamin complex. Improved levels of stress, mental health, and cognitive performance were found during intense mental processing.
Other studies have found that supplementation of folic acid and related B vitamins helped to reduce brain atrophy. Furthermore, optimal intake of B vitamins can be associated with improved cognitive health while aging and may be crucial in maintaining brain health.
Sources, Deficiencies, & Side Effects
Most often, you do not have to worry about a deficiency, unless you are following a diet that significantly reduces consumption of all B vitamins. A deficiency in certain B vitamins result over an extended period of time as these vitamins are water soluble.
The most common deficiencies of the B vitamins would be from vitamin B12. This deficiency could be from reduced absorption, post weight loss surgery, digestive disorders (Celiac disease or Crohn’s disease), or from following a vegetarian or vegan diet.
Side effects of vitamin B12 deficiency may include feeling tired and weak, constipation, loss of appetite, weight loss, and megaloblastic anemia. Numbness and tingling in your extremities may also occur.
There can also be side effects associated with taking a vitamin B complex. This is not common, especially if you are taking the supplement correctly. However, the following side effects may still occur, such as dizziness, frequent urination, change in the color of urine, black stools, constipation, diarrhea, nausea and vomiting, abdominal pain, and redness or irritation of the skin.
There is no recommended dosage of B vitamin complex to consume, however, each B vitamin has their own recommended daily allowance. It is important to discuss supplementation of vitamin B complex with your doctor prior to taking.
Summary
Supplementing with a B vitamin complex may help to reduce stress and boost mental health and cognitive performance.
Vitamin C
Vitamin C, another water-soluble vitamin, is unable to be synthesized in the body. Therefore, this vitamin is essential to our diet.
Vitamin C is involved in biosynthesis of collagen, L-carnitine, and other neurotransmitters. This vitamin is also needed for protein metabolism. Vitamin C is mostly known as an antioxidant and has been shown to regenerate alpha-tocopherol (vitamin E). Antioxidants reduce the damaging effects of free radicals in the body. Lastly, vitamin C aids in immune function and improves absorption of nonheme iron.
As you can see, Vitamin C is essential to our diet as it plays many important roles in our bodies.
The Research
In 2017, a study observed the correlation between vitamin C concentrations in men and women compared to metabolic health and cognitive impairment. Researchers observed lower levels of cognitive impairment in those with the highest plasma vitamin C concentrations. These subjects with optimal plasma vitamin C were also found to be in better health (low BMI, normal weight, less risk of disease) compared to those with lower levels of vitamin C.
Other research has found that higher level of vitamin C concentrations are usually demonstrated in the cognitively intact groups compared to cognitively impaired groups. Researchers theorize this may be due to the antioxidant properties. However, more research should be conducted on the direct relationship between vitamin C supplementation and brain health.
Oxidative stress can occur when cells cannot adequately destroy the excess free radicals. This can cause damage to lipids, proteins, and DNA and can lead to a higher risk of degenerative and chronic diseases. Adequate consumption of antioxidants can help to reduce oxidative stress, therefore, reducing risk of certain diseases.
Sources, Deficiencies, & Side Effects
The best sources of vitamin C include fruits and vegetables, specifically citrus fruits. Vitamin C is also widely fortified in many foods. The next time you eat or drink something that has a label, check the nutrition facts to see if vitamin C has been added to the product.
The RDA for vitamin C is 90 mg for adult men and 75 mg for adult women.
Deficiencies may occur in those who smoke or experience secondhand smoke. This is because smoking increases the need for more vitamin C to repair damage caused by free radicals. A smoker will need to increase their daily vitamin C consumption by 35 milligrams. A prolonged deficiency may result in scurvy, but is not common in the U.S.
Other deficiencies may occur in those that have a limited diet or have certain medical conditions that cause severe malabsorption.
Side effects of taking too much vitamin C include diarrhea, nausea, and stomach cramps.
Summary
Vitamin C can be a great supplement to take to help maintain brain cognition and fight aging processes, such as oxidative stress.
Vitamin D
Vitamin D is a fat-soluble vitamin that can be synthesized in the body endogenously from ultraviolet rays from sunlight through our skin. However, amount of daily sun exposure, where you live, and other factors can affect Vitamin D synthesis.
Vitamin D has many responsibilities in the body. This vitamin aids in absorption and maintenance of calcium (bone health), cell growth, neuromuscular and immune function, and reduction in inflammation.
Most importantly, emerging research has been finding links between adequate vitamin D status and brain cognition.
The Research
Vitamin D’s active form has shown to have neuroprotective effects on clearing amyloid plaque, which is a characteristic of Alzheimer’s disease. Several studies have found an association between low levels of vitamin D and Alzheimer’s disease and dementia.
More research is needed to clearly define vitamin D’s role in preventing or treating Alzheimer’s disease.
A study in 2015 evaluated the association between vitamin D status and change in cognitive function in a diverse older adult population. Researches found that lower vitamin D status was associated with accelerated decline in cognitive functions, especially in those who had a higher risk of vitamin D insufficiency.
Another study found cognitive improvements in older adults supplementing with vitamin D after one to 15 months. Researchers suggest that most populations can benefit from vitamin D supplementation, not just to maintain brain health, but perhaps to restore it.
Sources, Deficiencies, & Side Effects
Dietary sources of vitamin D include fatty fish (salmon, tuna, mackerel), beef liver, cheese, egg yolks, and fortified foods and beverages (breakfast cereals and milk).
Nowadays it is common to be deficient in vitamin D due to less sun exposure as most individuals are sitting in offices during prime-time hours of ultraviolet rays. Also, geographical location and inadequate dietary intake of vitamin D containing foods will also put you at risk for a deficiency.
A deficiency in vitamin D can lead to rickets in children and osteomalacia in adults. Osteoporosis is a bone condition that can occur as you get older with insufficient intake of vitamin D and calcium.
Too much vitamin D may cause nausea, vomiting, poor appetite, constipation, confusion, and problems with your heart rhythm.
The RDA for vitamin D for men and women ages 19-70 years old is 600 IU. However, today you will see your doctor prescribe a megadose of vitamin D if you are deficient. Discuss the dosage of vitamin D with your doctor prior to taking.
Summary
Vitamin D may be helpful in maintaining cognitive function in healthy adults and may even help older adults improve some cognitive impairment.
Making the Right Decision
Every day new information appears on the internet influencing our decisions to follow a healthy lifestyle. Often, we are overwhelmed and misled with information speculating what we should eat or drink to help live a longer and healthier life. Sometimes it is hard to filter through all the information and decipher the truth.
Rest assured that the nutrients above are evidenced based and have been researched many times over. In fact, more research is needed to assess the direct relationship between each nutrient and how the nutrient impacts our brains’ daily functions.
Thankfully there are a few steps that you can take to start improving your brain power and quality of life now. A few would include making any necessary changes to your diet, incorporating some of the dietary sources listed above, and supplementing a nutrient when appropriate.
Also, it is important to note that all diets are not created equal. If you are following a diet that restricts certain food groups, it is important to discuss these changes with your doctor and ask about appropriate supplementation.
When used correctly, supplements can be a great addition to your diet, especially when it comes to improving and maintaining your brain health.
- Published in Blog, Nutrition, supplements
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Green Tea and Caffeine
Tuesday, 26 February 2019
Next to water, tea is the most widely consumed beverage in the world. Black, green, and oolong tea are all derived from the Camellia sinensis plant, which contains a class of polyphenols known as catechins. Catechins, particularly those found in green tea, have been shown to exert positive effects on energy expenditure (i.e., thermogenesis) and fat oxidation, and, therefore, consumption of green tea or green tea extracts may be beneficial for weight loss. The process by which green tea is produced (heat treatment shortly after harvest) results in less oxidation and, as a result, preserves the highest concentration of catechins, which include epigallocatechin gallate (EGCG), epigallocatechin, and epicatechin gallate. Green tea also contains caffeine; therefore, the two active ingredients in green tea believed to potentially induce weight loss are caffeine and catechins, particularly EGCG.
consuming two servings of green tea containing 500–900 mg of catechins and moderate amounts of caffeine (<200 mg) for 3 months results in positive effects on body composition and reduces intra-abdominal fat in moderately overweight Chinese subjects.
Two recent meta-analyses also suggest that the catechins and caffeine in green tea result in small, but positive effects on body composition and BMI.
Hursel et al. conducted a systematic review and meta-analysis of long- term studies (≥12 weeks) that examined the effect of EGCG on weight loss and weight maintenance and included potential moderators such as regular caffeine intake and ethnicity to determine if those factors influence the effect of EGCG + caffeine on body weight. Eleven of forty-nine studies identified met the inclusion criteria for the meta-analysis. The results showed a moderate, but significant positive effect of catechins on both weight loss and weight maintenance. It was estimated that individuals in the treatment groups lost 1.31 kg more weight (~0.6 lb) compared to the CTRL groups. When the effects of habitual caffeine use and ethnicity were taken into account, the results showed that individuals who consumed caffeine in quantities >300 mg experienced less of an effect on weight loss (−0.27 kg) compared to low caffeine users (−1.61 kg).
Based upon the findings, the authors suggested that a catechin/caffeine mixture had positive effects on weight loss and that ethnicity and habitual caffeine use may moderate their effects. In a related study, Phlung et al. performed a systematic review and meta-analysis to determine the effect of catechins with or without caffeine on anthropometric variables including BMI, body weight, waist circumference, and waist-to hip ratio. Of 341 citations retrieved through their search strategy, 15 trials met the inclusion criteria and were included in the meta-analysis. The results showed that catechins + caffeine decreased BMI, body weight, and waist circumference, but had no effect on waist-to-hip ratio compared to caffeine alone. In addition, catechin + caffeine ingestion resulted in a significant decrease in body weight compared with a caffeine-free CTRL.
However, there was no effect of catechins alone on any parameter when compared to caffeine-free CTRL, suggesting that catechin ingestion alone is ineffective for weight loss. Although these studies indicate that catechins work synergistically with caffeine to elicit significant reductions in body weight, BMI, and waist circumference, the magnitude of the changes is modest at best and is not clinically relevant.
There do not appear to be any adverse side effects associated with green tea consumption, and, although it has modest effects on weight loss, there is evidence that green tea has antioxidant components that benefit health and has been shown to improve cholesterol profiles, decrease platelet aggregation, and lower blood pressure.
Caffeine
Caffeine is an active ingredient in coffee, which is another one of the most common beverages consumed worldwide, but caffeine is also found in many other foods and beverages including dark chocolate, soda, and sports and energy drinks. Caffeine has been widely studied for its potential thermogenic effects and has been shown to increase REE and reduce energy intake; however, these acute effects have not resulted in meaningful long-term weight loss. Caffeine is usually studied in combination with other thermogenic ingredients for their effects on weight loss versus its effects alone; however, one 12-year longitudinal study showed that men and women who increased their caffeine consumption (143–213 mg) experienced slightly smaller weight gain (2.79–3.22 kg) compared to individuals who decreased their caffeine intake (3.87–4.28 kg) over the 12-year period. A lack of sensitivity to caffeine as a result of increased tolerance may explain, in part, why it is ineffective for weight loss over time.
- Published in Blog, Fitness, Nutrition, supplements
Black Coffee
Thursday, 10 January 2019
The metabolism-boosting activity of coffee is derived from caffeine, a psychoactive central nervous system stimulant that works to improve your body’s metabolic rate.
Caffeine blocks the inhibitory neurotransmitter adenosine and increases the release of neurotransmitters like dopamine and norepinephrine. These neurotransmitters help improve metabolism and release fat from the body.
According to a 1980 study published in the American Journal of Clinical Nutrition, after eating a meal, coffee has immediate effects on your metabolism, especially on your fat oxidation.
Further, a 2004 study in the same journal determined that after a 4.5 mg per pound dose of caffeine, the metabolism rate went up by 13 percent.
A 2006 study in the same journal observed that coffee may increase thermogenesis, in part by increasing fat oxidation.
Another 2010 study published in Food Science and Biotechnology explains that caffeine works to break down fat by stimulating the nervous system. This signals fat cells to break down fat.
- Published in Blog