The ability of some ingredients to support brain health could have implications across generations
Ingredients that support brain health
Dietary lipids, originally thought to affect the brain through their effects on cardiovascular physiology, are gaining recognition for their direct actions on the brain. Omega-3 polyunsaturated fatty acids are normal constituents of cell membranes and are essential for normal brain function.
Dietary deficiency of omega-3 fatty acids in humans has been associated with an increased risk of several mental disorders, including attention deficit disorder, dyslexia, dementia, depression, bipolar disorder, and schizophrenia. Some mechanisms by which DHA impacts brain plasticity and cognition are beginning to be elucidated.
In contrast, epidemiological studies indicate that diets high in trans and saturated fats negatively impact cognition.
Flavonols are part of the flavonoid family found in various fruits, cocoa, beans, and the Ginkgo biloba tree.
Folate, or folic acid, is found in various foods, including spinach, orange juice, and yeast. The liver generates various forms of folate after the intestine has absorbed vitamin B. Folate deficiency has been associated with a number of physiological abnormalities during development and adulthood. Adequate folate levels are essential for brain function. Folate deficiency can lead to neurological disorders, such as depression and cognitive decline.
What are the ingredients that promote brain health?
No matter how healthy a diet is, any diet can be supplemented with supplements and, more specifically, with specific ingredients. The best ingredients that can help maintain a healthy brain:
1.- Anthocyanins from berries
Anthocyanins are a group of compounds that belong to the flavonoid family. They are famous for giving fruits and vegetables their vibrant dark blue or purple colors. Blueberries, raspberries, and acai berries contain high amounts of anthocyanins, but they are all overshadowed by aronia berries, which contain by far the highest amounts of anthocyanins.
Anthocyanins show their biological effects primarily through their strong antioxidant activity. By increasing brain perfusion and also improving neurotransmitter levels, anthocyanins help improve cognitive functions, particularly executive and working memory, psychomotor speed, and attention.
Recommended dose: 80-300 mg per day.
Natural sources: Blackberries, blueberries, raspberries, cherries.
2.- Phosphatidylserine
Phosphatidylserine (PS) is a phospholipid that forms the inner face of the cell membrane, a fatty layer that makes up the shell of human cells. As a supplement, PS or intermediaries such as citicoline are widely available and found in multiple products on the market.
Orally consumed PS is effectively absorbed by the human intestinal system and crosses the blood-brain barrier. PS is the main phospholipid in the brain and is involved in protecting nerve cells and helping to transmit information from one neuronal cell to another. These cognitive functions include: long-term memory, concentration, problem solving, and locomotor functions.
Recommended dose: 100-300 mg per day.
3.-Choline
Choline is an essential nutrient that acts as a precursor to phospholipids (phosphatidylcholine), acetylcholine (neurotransmitter), and betaine (involved in amino acid metabolism).
Dietary choline intake correlates with cognitive function, and choline-containing compounds have been linked to a reduction in vascular dementia.
Recommended dose:
Men: 550 mg/day.
Women: 425 mg/day.
Natural sources: Egg, liver, soy, fish.
4.- Resveratrol
Resveratrol is a polyphenol found predominantly in grapes and, therefore, in wine. It has been linked to promoting health by exerting beneficial neuroprotective, anti-inflammatory and cardiovascular effects.
If we analyze the cognitive benefits that resveratrol provides to a healthy brain, we see that it improves blood flow in the frontal cortex, which provides more nutrients and oxygen to this decision-making area. Resveratrol protects the brain from reactive oxygen species (ROS). It scavenges free radicals, protecting neurons and associated tissues from damage.
Recommended dose: 150-500 mg daily.
Natural sources: Grapes, red wine, peanuts.
5.- Docosahexaenoic Acid
Abbreviated as DHA, this compound is a highly unsaturated, long-chain omega-3 fatty acid. DHA is predominantly found in fish, krill, and algae, but is also widely available in supplement formats such as fish oil, krill oil, or algae oil. All of these sources also typically contain the complementary eicosapentaenoic acid (EPA).
DHA affects key neurological processes such as neurotransmitter release, gene expression, signal transduction, and neuron differentiation.
Recommended dosage: 250-500 mg daily.
Natural sources: Fatty fish (salmon, tuna), seaweed.
6 – Ginkgo Biloba
Ginkgo biloba extracts (GBE) come from the dried leaves of the Ginkgo biloba tree. They have been linked to improving cognitive function and slowing cognitive decline. This is due to their strong antioxidant activities, ability to improve neurotransmitter levels, and neuroprotective potential.
GBE have been used to treat dementia, with significant efficacy shown at high daily doses of >240 mg.
Recommended dose: 120-240 mg daily.
Benefits: Brain circulation, memory.
7 – Green leafy vegetables
Green leafy vegetables such as kale, spinach, collard greens, and broccoli are rich in brain-beneficial nutrients such as vitamin K, lutein, folate, and beta-carotene. Research suggests that these plant-based foods may help delay cognitive decline.
Recommended dose: 1-2 cups daily.
Sources: Spinach, kale, chard.
8 – Caffeine
The caffeine in your morning cup of coffee or tea may offer more than just a short-term boost in concentration. In a study published in The Journal of Nutrition, participants with higher caffeine intake performed better on mental function tests. Caffeine may also help consolidate new memories, according to other research.
Many practical questions remain to be answered about designing diets with ingredients that support brain health, such as the type, frequency, and amount of nutrients that constitute brain-healthy food. Incorporating this knowledge into the design of new treatments could be vital in combating mental illness and neurological weaknesses.
Recommended dose: 100-400 mg per day (maximum recommended).
Natural sources: Coffee, tea, chocolate.
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9.- Magnesium
Magshape™ from Lubrizol is a microencapsulated magnesium ingredient that is essential for many bodily functions, including the regulation of neurotransmitters that affect mood and cognitive function.
Recommended dosage:
Men: 400-420 mg/day.
Women: 310-320 mg/day.
Natural sources: Nuts, seeds, spinach.
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