2024-03-15 09:30:25
When it comes to supporting brain health, improving mental abilities and even reducing the risk of dementia, a healthy diet is one of the most important pieces of the puzzle. It should provide the minerals and vitamins that the body and brain need.
In other words, a healthy brain starts with eating a variety of healthy, nutrient-dense, whole foods to ensure you’re getting enough of the right nutrients to keep your brain functioning at full capacity.
Swallow a pill to protect your memory?
“Improves memory,” “Sharpenes focus” – these are just some of the claims made on the supplements that 25% of adults over 50 take to keep their brain healthy. Do these products work? This is often unclear because manufacturers are usually not required to test the effectiveness of the products alternative health products as long as they do not make claims about specific diseases.
Research illnesses with regard to their causes
In addition to vital vitamins and minerals, Anja Wagner’s own institute “Allsenses” focuses on biochemical, structural, genetic and energetic causes, which often form the basis for diseases. In addition to detoxification, nutrition and energy balancing, the psychosomatic level also plays a role.
Read more about this approach in her article “Allsenses: Where no pills help.”
In fact, research has shown that key nutrients such as vitamins, minerals, flavonoids and essential fatty acids can support the brain, improve concentration and attention, slow cognitive decline and reduce the risk of dementia.
Below is a list of vitamins, minerals, and supplements that are said to support brain health. Here you can find out whether these really help or not.
B-Vitamine
B vitamins such as B6, B12 and B9 (folic acid) all play a role in brain health. But unless you’re deficient in these vitamins or pregnant, such a supplement probably won’t help. However, folic acid is a must during pregnancy to prevent birth defects.
Anyone who is at high risk of Alzheimer’s should discuss taking these supplements with their doctor. Research on using vitamin B supplements to improve cognitive abilities is inconclusive. To stay mentally fit, you should definitely stick to food sources like leafy vegetables.
Caffeine
Caffeine pills and powders are not a good idea because of the risks of overdose. However, you can enjoy coffee without feeling guilty as long as it doesn’t affect your sleep or make you nervous. Some aspects of caffeine may be good for the brain. Caffeine is a stimulant that makes you feel alert, and it boosts energy by blocking brain receptors for a chemical called adenosine.
L-Theanin
L-Theanine, a natural amino acid, appears to have the potential to improve mental performance, especially when combined with caffeine. However, most studies are small, such as a 2019 study that involved 30 people.
Until there is more research, green tea is a safe bet: It naturally contains both L-theanine and caffeine, as well as antioxidants that may contribute to mental and physical well-being in other ways.
Omega-3 fatty acids
The traditional Mediterranean diet, which also includes fish rich in omega-3, has been linked to a lower risk of dementia. But can omega-3 supplements help? So far, large studies have not proven this. A possible exception: people with the APOE4 gene mutation, which is associated with the Alzheimer’s disease could benefit from starting to take nutritional supplements early enough.
Vitamin E
This antioxidant fights free radicals, including those that can damage brain cells. However, studies to find out whether vitamin E supplements can protect against dementia have not produced great results, although at least one study found that they could slow the worsening of Alzheimer’s disease in people who already have it. Currently, experts advise most healthy people to stick to food sources such as nuts, seeds and vegetable oils.
Ginkgo Biloba
Although ginkgo biloba is a staple in traditional Chinese medicine, modern research has found that ginkgo supplements are unlikely to protect memory. Although some studies suggest possible benefit, the best-designed studies—particularly the Ginkgo Evaluation Memory Study, which involved 3,000 older adults—have shown that ginkgo neither prevents nor slows dementia.
Ginseng
Commonly used alongside ginkgo, ginseng is another popular dietary supplement that originates from Asia. As with ginkgo, some studies have suggested that ginseng may be an effective brain-boosting agent.
But when scientists examined the best research, the evidence was no longer strong: A review of several studies found that there was “no convincing evidence” that ginseng protects mental abilities.
Curcumin
The curcumin contained in turmeric (a component of curry powder) is praised for its antioxidant effects. Can it explain why Alzheimer’s rates are lower in India?
In this article you can see the summary of the Results of a UCLA study read that found that people who took curcumin performed better on memory tests and had fewer abnormal proteins deposited in their brains.
However, only 40 people participated in this study, and other research has not produced this result, so further studies are needed.
CDP-Cholin
In Europe, CDP choline is not sold as a dietary supplement. Instead, it is a prescription medication. According to researchers who reviewed 14 studies, there is good evidence that it can have a positive effect on the memory of older people who already have memory problems.
However, whether it can prevent memory problems in healthy people is not clear. If you would like to try the medication, you should discuss this with your doctor in advance.
What about combination medications?
Many memory supplements are not sold as individual ingredients. Although some ingredients may work well together, combined preparations are more difficult to study and could be risky. Dietary supplements can cause side effects, and the risk increases with the number of supplements taken. Combining it with prescription medications can also be risky.
Anyone who is taking medication or nutritional supplements or is considering taking them should definitely discuss this with a doctor or pharmacist.
Food first
Although certain supplements can be helpful in some cases, most healthy people don’t need pills to stay fit. A diet rich in vegetables, berries, whole grains and fish (main components of the so-called MIND diet) is one way to support brain health as we age.
Physical activity, getting enough sleep, maintaining social connections, and challenging the mind through lifelong learning can also make a big difference. And it’s good for the rest of the body!
Image sources:
- Dietary supplements: Photo by Nataliya Vaitkevich: https://www.pexels.com/de-de/foto/gesund-blatt-treatment-pulver-7615616/
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