6 Ways to Feed Your Brain

It really is all in your head, all three pounds and 100 billion neurons of it, that super bio-computer affectionately known as the brain. Studies clearly illustrate how lifestyle choices can directly impact the brain’s physiological well being. Mental stimulation, loving companionship, social interaction, regular exercise, and a healthy diet undoubtedly benefit the brain.

• Omega-3 fatty acids

Used to manufacture and maintain cell membranes, omega-3s act as anti-inflammatories and mildly thin the blood. Omega-3 come in three major types: Alpha-linolenic acid (ALA),docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Omega-3s. especially DHA and EPA, may augment brain function by fortifying the myelin sheath, a fatty membrane that covers and insulates each nerve cell.

Dosage: 200 mg to 2 grams/day.

• Coenzyme Q10 (CoQ10)

CoQ10 activates specific enzymes in the “powerhouse” of cells, the mitochondria, to produce adenosine triphosphate (ATP), the cells’ primary energy source. Then in its role as an antioxidant, it helps neutralize the free radicals that get created during ATP production.

Dosage: 30 mg to 200 mg/day.

• Acetyl-L-Carnitine (ALC)

Acetyl-L-carnitine helps deliver long-chain fatty acids into the nerve cells’ mitochondria for ATP production and acts as a potent antioxidant. Recent research suggests that levels of ALC decrease with age, which may lead to decreased ATP production and free-radical stress in neurons, potential factors in the loss of mental acuity or age related dementias.

Dosage; 500 mg to 2 grams/day.

• Alpha Lipoic Acid (ALA)

Involved in ATP production, alpha lipoic acid also works as a first-rate antioxidant, counteracting free radicals both inside and outside cells. ALA may even contribute to the recycling of other important antioxidants, namely glutathione. Studies performed at the University of California, Berkeley, suggest the ALA might mitigate the age-associated decay of the brains mitochondria.

Dosage: 30 mg to 200 mg/day.

• Vitamins B12, D and E

B12 plays a critical role in red blood cell production and maintaining nerve cells myelin sheaths. Although rare, B12 deficiencies directly affect the nervous system.

Dosage: 5ug to 200 ug/day. Vitamin D may act as an antioxidant by mitigating free radicals in red blood cells, possibly maximizing their nutrient- carrying capacity. Dosage 200ug to 400 ug/day/ Vitamin E, a well-known antioxidant, significantly slows the progression of Alzheimer’s and stroke related dementia. Dosage: 30 to 400 mg/day.

• N- Acetyl-L-Cysteine (NAC)

Another antioxidant, NAC is the precursor of glutathione, an even more significant antioxidant and a key detoxifying in the liver. Research suggests the NAC levels may drop with age, which could lead to oxidative stress within brain cells, a conspicuous suspect in neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease. Dosage: 250 mg to 750 mg/day.

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