Concentration, memory and mood –– whether we are fifteen and struggling with math or sixty-five and looking forward to an active retirement, these matter. Nutrients which support brain health should be a part of any supplementation program.

FIRST, LAY THE FOUNDATION

When building a house, you start with the foundation; when building brain health, you look to the health of the body as a whole. Several studies have shown that merely supplementing the diet with the B vitamins and vitamin C can improve mood and mental functioning. Therefore, a good balanced multi-vitamin and mineral supplement should be the backbone to any nutritional program.

The next step is to give particular attention to the production of the chemical messengers used by the brain and the rest of the nervous system. The messengers, called neurotransmitters, include acetylcholine, serotonin, noradrenaline (norepinephrine) and dopamine.

• Phosphatidylserine (PS) is a member of the class of compounds known as phospholipids. PS stimulates acetylcholine output and the synthesis and release of dopamine. In aging rats, it even reset circadian and estrus rhythms. Of special interest, tests of the electrical signal strength associated with memory function indicated that PS reversed the loss of signal which marks memory decline. However, the benefits of PS are not limited to the production of neurotransmitters. PS, lecithin, choline and many other nutrients actually improve brain health.

• Cytidine 5-diphosphocholine, also known as CDP-choline and citicoline, when taken orally, is almost entirely bioavailable and releases its two components, citidine and choline, for dispersion to various parts of the body. Both elements readily cross the blood/brain barrier, become incorporated into brain membrane lipids, and increase the production of neurtoransmitters in the central nervous system, including the synthesis of noradrenaline and dopamine. It im- proves memory in the elderly and has been shown to be useful as co-therapy in Alzheimer’s disease and Parkinson’s disease.

• Ginkgo biloba extracts are perhaps the most widely used of all cognitive enhancers. They have been shown to improve Alzheimer’s disease, memory, the ability to concentrate, reaction time, mood, and many other aspects of brain function. Ginkgo extracts may speed recovery even from stroke. Ginkgo extracts markedly improve the circulation to the brain as a whole and especially within certain areas of the brain. Experiments have shown that the rate of signaltransmission by brain nerve cells is improved with ginkgo extracts and that the synthesis of some of the neurochemicals used to transmit nerve signals, such as acetylcholine, is increased.

• No discussion of herbal mood boosters can be presented without mention of St. John’s Wort. This plant has a long history of improving not just mood, but wound healing and recuperation. In terms of neurotransmitters, St. John’s Wort maintains norepinephrine levels and may act as a natural MAO (monoamine oxidase) inhibitor, but without side effects. St. John’s Wort may improve brain levels of serotonin and dopamine along with those of norepinephrine by serving as a selective reuptake inhibitor for all of these.

• Another nutrient which should be considered is SAMe. Its outstanding benefits have been recognized for years. These include amelioration of depression and migraine headaches, but also range to improving osteoarthritis, fibromyalgia and liver disorders. SAMe supplementation increases brain levels of serotonin, dopamine and phosphatidylserine, plus it improves the binding of these neurotransmitters to their binding sites. Numerous studies have shown SAMe to be effective in elevating mood and brightening subjects’ outlook on life.

• There are still other ways of increasing brain levels of the various neurotransmitters. For instance, serotonin levels, which are closely linked to depression, to the ability to withstand stress and in such conditions as attention deficit disorder (ADD), may be influenced by supplementing with vitamin B-6. This vitamin, as is true of SAMe, improves serotonin production in the brain. Yet another way to influ- ence serotonin levels is to supplement with its immediate precursor, 5-HTP, which is readily available in stores.

• Again, a factor which is common to the actions of supplements such as PS, CDP-choline, SAMe, St. John’s Wort and other nutrients is their effect upon the cell membranes of the brain and nervous tissues. These tissues are largely composed of fats. Increasing the degree of omega-3 fatty acids available to these membranes, especially the amount of DHA (docosahexanoic acid), improves the fluidity of these membranes and is linked to improvements in mood and mental functioning in general. These membranes should also be protected from free radical damage through supplementation with vitamin E, especially as gamma-tocopherol.

Everyone wants more energy, but the usual approach -- taking caffeine -- can make us nervous, on the one hand, and then depressed, on the other hand. Even if it does neither of these, the energy boost is sure to be short-lived. Fortunately, there are other methods for increasing energy.

• Nutrients for improving mood and energy are the amino acids L-phenylalanine and L-tyrosine. These amino acids are precursors for the production of the neurotransmitter norepinephrine. Both of these amino acids have proven themselves useful in some forms of depression.

• A good herbal energy booster is Siberian ginseng. Siberian ginseng appears to increase the monoamine content, which is to say, the neurotransmitter content, of the brain. In this regard, it serves as a natural MAO inhibitor without the side effects and dangers of the drugs normally used in this regard. Depression and insomnia respond well to Siberian ginseng, and the result is an increased feeling of well-being.

• Consider that the aging of our brains reflects the generation of free radicals in the mitochondria (the energy factories of the cells) and the health of the mitochondria themselves. Free radicals damage both the membranes and the nuclei of the cells. Acetyl-L-carnitine is perhaps the only nutrient which has been shown to rejuvenate the membrane of the mitochondria. Scientists involved in this area of research, such as Bruce Ames of UC Berkeley, typically suggest that acetyl-L-carnitine performs this function best when used in conjunction with alpha-lipoic acid. Alpha-lipoic acid has been shown to improve the energy metabolism of the brain. Some authorities also consider coenzyme Q-10 (CoQ-10) to be useful in this regard.

No one should take a supplement to accomplish those things which can be better achieved by taking a 20 minute morning walk in the sunshine and getting enough sound sleep at night. Good brain nutrition is a must, but so are smart everyday habits.

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