CIENCIASMEDICASNEWS: Vitamins for Brain Function

Nutrition for the Brain

The human brain needs the correct nutrition through all stages of life, just like any other part of the body. Factors such as medication, illness, age, stress, pregnancy or the menopause may all have a negative effect on cognitive functions like memory, so a balanced, healthy diet containing the full range of vitamins, minerals, essential fatty acids and other nutrients is essential.

It can be challenging to obtain the required nutritive levels from the diet alone and taking appropriate nutritional supplements can help to fill any gaps. The DHA found in omega 3 fish and krill oils, at an intake of 250 mg per day, can contribute to ‘the maintenance of normal brain function’ for example while vitamin B6 ‘contributes to the normal function of the nervous system’ and both vitamins B6 and folate ‘contribute to normal psychological functions’.

Relevant Nutrients

It is should be fairly obvious that overall good health can help maintain and promote good cognitive health, and a healthy diet coupled with a good exercise regime designed for general wellbeing will also impact positively on mental health.

Digestive Health

A key factor in maintaining overall health and wellbeing in order to positively affect cognitive health is maintaining healthy digestion. Good gut health ensures that nutrients within food eaten are efficiently absorbed by the body and used appropriately. In addition, the health of the gut is linked to levels of inflammation in the body and increased inflammation (which can start in the gut) is now considered an important contributory factor to many diseases.

Stress can cause digestive problems which reduce the digestive system’s effectiveness in processing vitamins and minerals. Stress can also adversely affect the body’s supply of B vitamins which are vital for cognitive functions and nerves.

Omega 3

Fish has commonly been known as ‘brain food’ for many years, and its beneficial aspects are mainly linked to the food’s omega 3 content which is made up of the essential fatty acids DHA and EPA. DHA contributes to the maintenance of normal brain function at a dose of 250mg per day.

Maintaining good levels of omega 3 is important at all stages of life, but this is especially the case for supporting the development of children. Many people prefer not to eat fish, so the use of fish oils and krill oils have become increasingly popular.

Vegetarians and vegans do not eat fish, but there are suitable alternatives such as flaxseeds and flaxseed oils which enable them to maintain good levels of omega 3. More recently available are vegan sources of the two long-chain omega 3 fatty acids – DHA and EPA.

B-Complex Vitamins

There are eight B vitamins that work in different ways to assist enzymes in thousands of molecular conversions. These B vitamins are known as co-enzymes and because all B vitamins are soluble in water, any excess is excreted rather than being stored. This means that they must be continually replaced.

B vitamins are needed to ensure normal function within the nervous system. Because B vitamins are so vital to the nervous system, stress increases the requirement for them, literally ‘burning up’ any reserves of these.

In fact, stress is one of the main factors that worsens B vitamin depletion because the nervous system requires a suitable supply of B vitamins and magnesium to function properly. This same scenario of ‘burden’ and ‘depletion’ of B vitamins is commonly associated with the excess consumption of alcohol.

A good, balanced diet will ensure that B vitamins are in plentiful supply. For example, vitamin B6 can be found in whole grains, meat, legumes, cabbage and green vegetables. Vegetarians and vegans are at risk of vitamin B12 deficiency however, as this is primarily found in animal-based foods such as offal and meat.

The following B vitamins have permitted health claims including:

Vitamins B6 and B12 help contribute to the normal functioning of the nervous system and also to normal psychological function
Vitamins B1 and folic ccid help contribute to normal psychological function
Pantothenic acid (B5) helps contribute to normal mental performance
Niacin (vitamin B3) helps contribute to the normal functioning of the nervous system
Vitamins B6, B12 and folate contribute to normal homocysteine metabolism

Iron

Iron is found in the brain as a co-factor in serotonin, dopamine and noradrenaline synthesis, all of which are known to regulate behavior. Iron contributes to normal cognitive function and the ‘normal cognitive development of children.

There are two specific and distinct population groups relating to iron. Post-menopausal women and adult men have no major need for iron and should get all they need from their diet, though children and menopausal women have far greater iron requirements. Iron is generally included in baby formulas and is particularly important during pregnancy and breastfeeding.

It is a common misconception that vegans and vegetarians are prone to anaemia and other iron deficiencies, but this is not true as there is a wide range of popular non-animal-based food sources such as tofu and pulses. It should be noted though that ‘Haem’ iron does come primarily from meat.

Minerals

These minerals have permitted health claims that are specifically linked to cognitive health:

Zinc contributes to normal cognitive function
Magnesium contributes to normal psychological function
Iodine contributes to normal cognitive function and the normal functioning of the nervous system

Anyone looking to take a supplement – either a single vitamin, mineral, nutrient or a multi-formulation like a multivitamin – should seek professional medical advice or advice directly from the supplement company, especially if that individual has any pre-existing health conditions.

When looking at multi-formulations, it is important to choose an age and sex specific formulation, again being aware of pre-existing health conditions where these may occur.

Contributing Factors – Both Good & Bad

The following are either considered to be contributing factors in maintaining good physical and especially cognitive health; or they are factors which should be avoided or minimized as they are considered to negatively impact on physical and cognitive health.

Keeping Mentally Stimulated

‘Brain Training’ should be maintained throughout a person’s life, particularly after retirement. Brains can be stimulated and ‘exercised’ with challenges ranging from simple crosswords or Sudoku, right through to something as complex and involved as learning a new language.

Keeping Physically Stimulated

The maintenance of appropriate, regular fitness activities is vital for maintaining overall and cognitive health. This does not need to be intense exercise such as a full gym workout – even more sedate activities such as tai chi, Pilates or yoga are considered to be worthwhile exercise routines. It is also recommended to take a brisk, 30 minute walk every day in order to promote improved physical health and mental wellbeing.

Environmental Factors

Airborne pollutants should be avoided as much as possible – especially for children. Air pollution from traffic is especially risky in the UK.

Additives in Foods and Drinks

Additives in foods and drinks should also be avoided as much as possible, again, especially for children. Excitotoxins are a particular class of chemicals that are very common within modern food. These are designed to enhance taste, but they can also overstimulate neuron receptors which may lead to exhaustion or even death in extreme cases.

The cognitive effect of these chemicals is of particular concern in relation to health issues around emotions, behavior, immune functions and sleep cycles, especially in the development of children.

The general consideration here is that the more a food is refined or processed (such as fast food), the more likely it is to contain large amounts of additives. These foods are also likely to be low in nutritional value and not well suited for the human digestive system. Many carbonated soft drinks have high levels of additives and refined sugars.

A Healthy Diet

A healthy diet is important for both general and cognitive health. Charities and organizations that support good cognitive health via a healthy diet generally recommend the following:

Avoid processed or refined foods and drinks as much as possible
Avoid sugar and sugar rich foods such as processed carbohydrates
Try to maintain a diet high in fruit and vegetables – eat lots of fruit and vegetables across ‘the color spectrum’ daily for antioxidants, vitamins, minerals and good quality fiber
Try to maintain a diet that is high in B vitamins
Eat plenty of oily fish as this is rich in omega 3 essential fatty acids that are beneficial at all stages of life. Choose wild, smaller fish e.g. wild salmon, sardines, mackerel, herring and anchovies. (However pregnant women should restrict oily fish consumption to one portion per week due to the concern over heavy metals)
Include olive oil, avocado, nuts and seeds daily
Eat meats and poultry in moderation, and avoid processed meats where possible
Avoid excess saturated fats such as animal fats
Avoid all trans fats
Encourage complex carbohydrates in your diet – ‘slow acting’ carbohydrates in moderation are good for fiber and energy release

Vegetarians and vegans should ensure they are not lacking in the nutrients for physical and mental health that are generally found in animal foods (omega 3 from fish, Haem iron from meat and vitamin B12 from meat). There are however, many vegan alternative food sources and supplements available which can help maintain good levels of these nutrients.

The Paleo Diet or the Mediterranean Diet are good dietary guidelines which embrace healthy eating.

It should also be noted that some health professionals argue that a long-term diet which is very low in fat can have a negative effect on brain health, because the brain is made up of over 60% fat.

Lifestyle Factors

Alcohol and smoking are generally considered to negatively affect cognitive health. Stress is also to be avoided, though this is often hard to avoid given the general stressfulness of modern Western lifestyles.

Stress however does place a burden on the body’s nutritional supplies, especially vital B vitamins. A healthy work/life balance can help to manage stress, including maintaining supportive, positive relationships with partners, family and colleagues.

Homocysteine

Homocysteine is a naturally occurring amino acid found in the human body. Increased levels of homocysteine in the blood have been associated with an increased risk of many disease conditions, with many experts now believing homocysteine levels to be a more useful predictor of potential health problems than even cholesterol. Increased levels of homocysteine may be caused when a person does not consume sufficient amounts of foods containing micronutrients including folate, B12 and B6.

Recent research has illustrated that the lowering of homocysteine levels can reduce the severity and risk of Alzheimer’s, though this topic requires more research and investigation as there are currently varied and conflicting opinions from research scientists and health professionals.

References are available on request.

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The Brain Health Program is suitable for anyone wishing to learn how to support their mental health and wellbeing and reduce their risk of cognitive decline.

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Last updated: Sep 7, 2018 at 5:38 AM