Martha Montemayor on Brain Nutritional Supplements
Today on Just Say Know Ryan Hunt is joined by Martha Montemayor from Healthy Choices Unlimited. Ryan and Martha discuss brain nutritional supplements and review some of the science behind it.
10 Best Foods & Brain Nutritional Supplements for Brain Health
Dehydration raises stress hormone levels, causing serious brain damage. The rule of thumb is you should drink at least 8, 8-ounce glasses a day. I think 10 is better.
DHA, an omega-3 fatty acid found in fish, is the main component of brain synapses.
A lack of omega-3 has been shown to diminish intellectual performance and is linked with dementia. If you don’t eat fish, omega-3 is also found in walnuts, pumpkin seeds, and flax seeds. In addition, you can take it as a supplement; 2000 mg a day is what I recommend.
3. Antioxidant-Rich Fruits and Vegetables.
The best of these, according to the U.S. Department of Agriculture, are blueberries, blackberries, cranberries, strawberries, spinach, raspberries, brussels sprouts, plums, broccoli, beets, avocados, oranges, red grapes, red bell peppers, cherries, and kiwis.
Five servings a day of fruits and vegetables is recommended which seems like a ton but isn’t. A serving is only 1/2 cup.
4. Complex Carbohydrates.
For energy, your brain needs fuel, and the best choice is glucose. Complex carbohydrates, such as whole grains, starchy vegetables and fruits digest slowly, providing a steady supply.
5. Green Tea.
Ingredients in green tea (and to a lesser extent, black tea) slows the build-up of plaque in brains from amyloid deposits. And drinking tea is associated with mental alertness.
Eggs are rich in choline, a fat-like B vitamin, which has been shown to enhance memory and minimize fatigue.
7. Alpha Lipoic acid (aLa).
This powerful supplement is both water and fat soluble, meaning it enters all parts of cells to neutralize free radicals. It is the only antioxidant supplement that can easily get into the brain. There is some evidence it is useful in the prevention of strokes.
This is an essential contributor to the production of the neurotransmitter “acetylcholine,” which is required for mental function. Double-blind clinical trials suggest acteyl-L-carnitine delays the progression of Alzheimer’s disease and enhances the overall performance of people with the disease.
9. Phosphatidyl Serine (PS).
Stimulates cells in your brain to make new dendrites and axons. People who take PS remember more names, faces, phone numbers, and written information.
Derived from fermented soybeans, nattokinase facilitates better blood flow throughout the body.
Note: Beware there are many branded brain health supplement combinations on the market that make all sorts of dubious claims. Many of the ingredients in these supplement have been shown to benefit brain health, but only in much, much larger doses than is found in these pills.