![]() Many people are vitamin D deficient because we spend much less time outdoors than our ancestors, especially in colder climates. Subscribe to the World's Most Popular Newsletter (it's free!)Ī 2014 study on 1,658 elderly people over the course of 5.6 years concluded that vitamin D deficiency greatly increased the risk for all types of dementia, including Alzheimer’s disease. It also increased levels of noradrenaline and serotonin, which the authors concluded was consistent with acetyl-l carnitine’s efficacy as an anti-depressant. Either form of the nutrient may be beneficial for brain health, especially with regards to depression.Ī 2012 study on mice determined that supplementation with acetyl-l carnitine over 25 days increased energy levels. Acetyl-l carnitine is a form of the nutrient that is more easily absorbed through the gut. The authors concluded that supplementation improved cognitive function more than a placebo.Ĭarnitine is a nutrient found in most animal products, especially red meat. In a 2011 study, 18 college aged males took 400 mg of soy-derived phosphatidylserine over 14 days. Though the body can synthesize its own phosphatidylserine, it’s also found in dietary sources such as organ meats, eggs, mackerel and cod. Phosphatidylserine is an amino acid derivative found in neural tissue. More study is needed on humans, but increasing choline in your diet or by supplementation may be a safe way to support brain health. Choline can be taken as a supplement and is-found in foods such as salmon, eggs, chicken, oysters, shrimp, navy beans and broccoli.Ī 2019 study on mice determined that supplementing pregnant mice with choline reduced age-dependent cognitive decline, and the benefits persisted through two generations of mice. Choline is a precursor to acetylcholine, a neurotransmitter critical to the health of the brain and central nervous system. Again, just make sure you choose sources that are toxin and additive free.Ĭholine is another nutrient that may support brain health. EPA lowered symptom scores more than a placebo.Īs with DHA, it’s easy to supplement with EPA, to increase it in your diet, or both. EPA is known to help lower systemic inflammation and has also shown to lessen symptoms of depression.Ī 2016 review looked at previous studies to determine which types of fatty acids helped with diagnosed depression and bipolar disorder. Marine-based omega-3 fatty acids (EPA)Įicosapentaenoic acid (EPA) is another omega-3 fatty acid found in cold water, fatty fish, such as salmon, tuna and anchovies. Make sure supplements are mercury free as well.Ģ. Wild caught, smaller fish generally accumulate less mercury and are free from the antibiotics often fed to farmed seafood. Whether you choose supplements, dietary sources or both, be sure your sources are clean. DHA is found in cold water fish such as sardines, mackerel, salmon, sea bass, oysters, shrimp and trout. The authors determined that a 24-week course of supplementation with 900 mg of DHA improved learning and memory function.ĭHA is easy to take in supplement form, and you can also increase it in your diet. Fortunately, it may be possible to reverse some nerve damage by increasing DHA through diet or supplementation.Ī 2010 study looked at the effects of administering DHA to adults with age-related cognitive decline. Without sufficient DHA, nerve cells may become more prone to inflammation, and nerve signaling can be compromised. Our nerve cells are composed of high concentrations of DHA, both in the brain and the central nervous system. Marine-based omega-3 fatty acids (DHA)ĭocosahexaenoic acid (DHA) is a type of omega-3 fatty acid found in cold water, fatty fish. Here is an overview of eight nutrients you may want to add to your wellness protocol to help keep you sharp well into your later years.ġ. ![]() Even if you have no risk factors for Alzheimer’s, who doesn’t want the best possible cognitive function? There are a number of nutrients that may help to broadly support the health of your brain with few negative side effects. ![]() We may be living longer, but the possibility of living with dementia, or even just age-related cognitive decline, can be frightening.Īs Alzheimer’s has no known cure, prevention may be the best medicine – and it’s best to start early. As the population ages, these numbers will only increase. According to the Alzheimer’s Association, 5.8 million Americans currently suffering from the disease, most over the age of 75. But are they staying sharp mentally, able to remain independent and enjoy their later years?Īlzheimer’s is on the rise, and its prevalence is troubling. People around the world, especially those with access to a healthy lifestyle and good medical care, are living longer lives than in past times. Want To Improve Your Brain Health? 8 Nutrients That Can Help
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