Brain Health
Description
This page has 37 references
"Brain Health" refers to the ongoing ability of the brain to perform essential functions like memory, learning, focus, and emotional regulation. Supporting brain health becomes increasingly important with age or chronic stress exposure. A nutrient-dense diet, consistent physical activity, quality sleep, and stress management are all crucial. Mentally engaging activities—such as reading, puzzles, or language learning—can promote neuroplasticity. These daily habits help preserve cognitive sharpness, prevent decline, and support long-term mental clarity and overall quality of life.
Symptoms & Signs
[1] Bauer I, Hughes M, Rowsell R, et al. Omega-3 supplementation improves cognition and modifies brain activation in young adults. Hum Psychopharmacol. 2014;29(2):133-144.
[2] Deane KHO, Jimoh OF, Biswas P, et al. Omega-3 and polyunsaturated fat for prevention of depression and anxiety symptoms: systematic review and meta-analysis of randomised trials. The British Journal of Psychiatry. 2021;218(3):135-142.
[3] Healy-Stoffel M, Levant B. N-3 (Omega-3) Fatty Acids: Effects on Brain Dopamine Systems and Potential Role in the Etiology and Treatment of Neuropsychiatric Disorders. CNS Neurol Disord Drug Targets. 2018;17(3):216-232.
[4] Dyall SC. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Front Aging Neurosci. 2015;7:52.
[5] Guenard R. The trouble with studying omega-3s and the brain. AOCS. 2020, Jan.
[6] Yalagala PCR et al. Dietary lysophosphatidylcholine-EPA enriches both EPA and DHA in the brain: potential treatment for depression. The Journal of Lipid Research. 2018, 60, 566-578.
[7] Omega-3 and dementia. Alzheimer's Society: United Against Dementia.
[8] Fotuhi M, Mohassel P & Yaffe K. Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer disease: a complex association. Nat Rev Neurol. 2009, 5, 140–152.
[9] Gibson GE, Hirsch JA, Fonzetti P, Jordan BD, Cirio RT, Elder J. Vitamin B1 (thiamine) and dementia. Ann N Y Acad Sci. 2016;1367(1):21-30.
[10] Nardone R, Höller Y. et al. Thiamine Deficiency Induced Neurochemical, Neuroanatomical, and Neuropsychological Alterations: A Reappraisal. The Scientific World Journal. 2013.
[11] Listabarth, S, König, D, Vyssoki, B, Hametner, S. Does thiamine protect the brain from iron overload and alcohol‐related dementia? Alzheimer's Dement. 2020; 16: 1591– 1595.
[12] Thomson AD, Guerrini I & Marshall EJ. The Evolution and Treatment of Korsakoff's Syndrome. Neuropsychol Rev. 2012, 22, pp. 81–92.
[13] Sang S, Pan X, Chen Z. et al. Thiamine diphosphate reduction strongly correlates with brain glucose hypometabolism in Alzheimer’s disease, whereas amyloid deposition does not. Alz Res Therapy. 2018, 10, 26.
[14] Szewczyk B. Zinc homeostasis and neurodegenerative disorders. Frontiers in Aging Neuroscience. 2013, vol 5.
[15] Prakash A, Bharti K and Majeed ABA. Zinc: indications in brain disorders. Fundam Clin Pharmacol. 2015, 29: 131-149.
[16] Duke University Medical Center. Zinc regulates communication between brain cells. ScienceDaily. 2011, Sept.
[17] Vela G, Stark P, Socha M, Sauer AK, Hagmeyer S,Grabrucker AM. Zinc in Gut-Brain Interaction in Autism and Neurological Disorders. Neural Plasticity. 2015.
[18] McAllister BB, Dyck RH. Sound Processing: A new role for zinc in the brain. eLife. 2017;6:e31816.
[19] Alvadia CM et al. The crystal structure of the regulatory domain of the human sodium-driven chloride/bicarbonate exchanger. Scientific Reports. 2017.
[20] Kato-Kataoka A, Sakai M, Ebina R, Nonaka C, Asano T, Miyamori T. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. J Clin Biochem Nutr. 2010;47(3):246-255.
[21] Glade MJ, Smith K. Phosphatidylserine and the human brain. Nutrition. 2015, Vol 31, Issue 6,
pp 781-786.
[22] Kim HY, Huang BX, Spector AA. Phosphatidylserine in the brain: metabolism and function. Prog Lipid Res. 2014;56:1-18.
[23] Shafat I. Phosphatidylserine: A Well-Studied Cognitive Solution for Supplements and Functional Foods. J Clin Nutr Food Sci. 2018 1(1): 020-028.
[24] Kidd P. The most proven nutrient for memory and brain health: Phosphatidylserine [PS]. Brain MD. 2018 Nov.
[25] Anjum I, Jaffery SS, Fayyaz M, Samoo Z, Anjum S. The role of vitamin D in brain health: a mini literature review. Cureus. 2018 Jul 10;10(7).
[26] Eyles DW. Vitamin D: Brain and behavior. Journal of Bone and Mineral Research Plus. 2021 Jan 1;5(1):e10419.
[27] Subasree S. Role of vitamin C and vitamin E in health and disease. Journal of Pharmaceutical Sciences and Research. 2014;6(1):52.
[28] Arzi A, Hemmati AA, Razian A. Effect of vitamins C and E on cognitive function in mouse. Pharmacological research. 2004 Mar 1;49(3):249-52.
[29] Zeisel SH. Nutritional importance of choline for brain development. Journal of the American College of Nutrition. 2004 Dec 1;23(sup6):621S-6S.
[30] Derbyshire E, Obeid R. Choline, neurological development and brain function: a systematic review focusing on the first 1000 days. Nutrients. 2020 Jun 10;12(6):1731.
[31] Olaso‐Gonzalez G, Inzitari M, Bellelli G, Morandi A, Barcons N, Viña J. Impact of supplementation with vitamins B6, B12, and/or folic acid on the reduction of homocysteine levels in patients with mild cognitive impairment: a systematic review. Iubmb Life. 2022 Jan;74(1):74-84.
[32] Zhang C, Luo J, Yuan C, Ding D. Vitamin B12, B6, or folate and cognitive function in community-dwelling older adults: A systematic review and meta-analysis. Journal of Alzheimer's Disease. 2020 Jan 1;77(2):781-94.
[33] Ford TC, Downey LA, Simpson T, McPhee G, Oliver C, Stough C. The effect of a high-dose vitamin B multivitamin supplement on the relationship between brain metabolism and blood biomarkers of oxidative stress: a randomized control trial. Nutrients. 2018 Dec 1;10(12):1860.
[34] Gothe NP, Khan I, Hayes J, Erlenbach E, Damoiseaux JS. Yoga effects on brain health: a systematic review of the current literature. Brain Plasticity. 2019 Jan 1;5(1):105-22.
[35] Desai R, Tailor A, Bhatt T. Effects of yoga on brain waves and structural activation: A review. Complementary therapies in clinical practice. 2015 May 1;21(2):112-8.
[36] Port AP, Santaella DF, Lacerda SS, Speciali DS, Balardin JB, Lopes PB, Afonso RF, Radvany J, Amaro Jr E, Kozasa EH. Cognition and brain function in elderly Tai Chi practitioners: A case-control study. Explore. 2018 Sep 1;14(5):352-6.
[37] Pan Z, Su X, Fang Q, Hou L, Lee Y, Chen CC, Lamberth J, Kim ML. The effects of tai chi intervention on healthy elderly by means of neuroimaging and EEG: a systematic review. Frontiers in Aging Neuroscience. 2018 Apr 18;10:110.
1. Omega 3: Omega-3 supports brain function, with DHA being critical for cellular membrane fluidity and neurotransmitter release, while EPA helps reduce inflammation, contributing to overall brain health.
2. Zinc: Zinc is crucial for nerve cell communication and supports the growth and maintenance of brain structures. A zinc deficiency can impair the synthesis of essential molecules like DNA and proteins, potentially leading to cognitive issues and developmental delays.
3. Vitamin B1 [Thiamin]: Vitamin B1 (Thiamin) helps convert carbohydrates into energy, supporting nerve signal transmission and muscle contraction. It also aids in the production of acetylcholine, a neurotransmitter crucial for memory and cognitive function, particularly in Alzheimer's patients.
4. Vitamin B9 [Folate]: Folate is essential for synthesizing neurotransmitters like serotonin, dopamine, and norepinephrine, which support mood regulation and cognitive function. It also plays a key role in neurogenesis and homocysteine metabolism, contributing to brain development and overall cognitive health.
5. Vitamin B6 [Pyridoxine]: Vitamin B6 is essential for the production of neurotransmitters like serotonin, dopamine, and GABA, which regulate mood and cognitive function. It also acts as an antioxidant, protecting neurons from oxidative stress and supporting long-term brain health.
6. Vitamin B12 [Cobalamin]: Vitamin B12 plays a vital role in the production of neurotransmitters like serotonin and dopamine, which support mood regulation and cognitive function. It also helps regulate homocysteine levels and has neuroprotective effects that preserve brain health.
7. Phosphatidylserine: Phosphatidylserine supports the health of nerve cell membranes and myelin, helping to maintain cognitive resilience. It aids memory, learning, and concentration by slowing or reversing nerve cell changes associated with aging.
8. Vitamin D: Vitamin D plays a critical role in brain development and cognitive function, supporting neurodevelopment from infancy through adulthood. A deficiency in Vitamin D can impair cognitive function and increase the risk of mental health issues.
9. Vitamin C: Vitamin C is a powerful antioxidant that helps reduce oxidative stress in the brain, supporting cognitive function and protecting neurons from damage. This contributes to preserving mental clarity and reducing the risk of age-related cognitive decline.
10. Vitamin E: Vitamin E protects brain cell membranes from oxidative damage, helping to preserve cognitive function and reduce the risk of age-related cognitive decline. Its antioxidant properties support long-term brain health.
11. Choline: Choline is crucial for synthesizing acetylcholine, a neurotransmitter essential for memory, learning, and muscle control. It also supports the structure and function of brain cell membranes, promoting overall cognitive health.
No replicated and convincing research studies are available, and there is no anecdotal evidence supporting the effectiveness of this method.
No replicated and convincing research studies are available, and there is no anecdotal evidence supporting the effectiveness of this method.
1. Yoga: Yoga supports brain health by influencing critical brain regions like the hippocampus, amygdala, and prefrontal cortex, along with networks like the default mode network (DMN). These changes improve mood, cognition, and overall mental well-being.
2. Tai Chi: Tai chi enhances cognitive functions like attention, memory, and executive function by improving blood circulation and reducing stress. These effects help protect against cognitive decline and support long-term brain health.
Supplements
Plant Extracts
Natural Compounds
Alternative Treatments
Body System
Causes
Not Applicabe
Books That You May Want To Read
How Nutrients Function
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.
Vitamins: Vitamins are essential micronutrients that support various functions in the body, including precursor activity, antioxidant activity, regulation of mineral uptake, coenzyme activity, and regulation of blood clotting.
Nutrients Explained In Nutritional Guide
Podcast Episodes To Listen To
Educational Videos To Learn From
Functional Lab Tests That You Might Consider
References
Things To Do
Dietary recommendations for a healthy, functioning brain include:
a whole-foods-based low-carbohydrate diet rich in vegetables, fruits, whole grains, protein, and fatty acids.
include omega-3 fatty acids in the form of fatty fish, nuts [especially walnuts], and seeds.
consume anti-inflammatory produce, spices, and herbs.
Drink plenty of water, herbal teas, caffeinated teas, and coffee.
Eat foods rich in antioxidants, such as blueberries, leafy greens, broccoli, spinach, avocado, radish, etc.
Make your meals just the right size for you.
implement intermittent fasting to reduce inflammation, benefit cognitive and memory functions, and promote hippocampal neurogenesis.
Other recommendations include:
regular physical exercise and sexual activity.
sufficient restorative sleep.
Stress reduction through yoga, mindfulness, and meditation
Train your brain by reading, learning new skills, and doing crossword puzzles and sudoku. It is particularly important as we age.
maintain blood sugar at optimal levels.
Things To Avoid
Dietary don'ts that prove harmful to the health of our brains include:
a high-carbohydrate and low-fiber diet based on processed foods, pre-prepared meals, and packaged foods containing preservatives, colorants, and artificial flavors.
sugar, which impairs cognitive and memory functions. Overconsumption of sugar can lead to brain fog and other serious brain problems. Avoid candy, sweetened beverages and soft drinks, fruit juices, processed foods, condiments, etc. Screen ingredient lists for dextrose, corn syrup, fructose, glucose, sucrose, saccharose, maltitol, and maltodextrin.
overeating or undereating.
alcohol.
nutrient deficiencies.
Other don'ts include:
lack of physical activity
chronic stress and chronic sleep problems
poor management of other health conditions. Diabetes, insulin resistance, metabolic syndrome, etc. all contribute to suboptimal brain functioning.
smoking.
too much screen time and using headphones or earbuds too frequently.