The results from this study suggest that simply eating fish rich in omega-3 fatty acids 2-3 times a week or taking a fish oil providing at least 1,000 mg of EPA+DHA daily reduce the risk of developing severe mental decline by nearly 50%. For example, analysis from the famous Framingham Heart Study found that people with higher blood levels of DHA reduced their risk of developing dementia by 47% when compared to people with lower levels of DHA. Of course, a higher intake of these omega-3 fatty acids is associated with better mood and mental function scores on their own. These results are game-changing because they show that B vitamins better slow the rate of brain atrophy in mild cognitive impairment in those with a good level of EPA+DHA. But for those with high baseline EPA+DHA levels, the B vitamins were very effective in preventing cognitive decline compared to the placebo. What the researchers found was that for people with low levels of EPA+DHA, the B vitamin supplement had little to no effect in preventing the loss of gray matter. Their cognitive performance was also measured, and the results compared with the baseline results from the start of the study. The participants were split into two randomly selected groups, who received either a B-vitamin supplement or a placebo pill over two years. More than 250 people with poor brainpower were given a set of tests to measure their cognition and levels of the omega-3 fatty acids EPA and DHA in their blood. 4 Omega-3sĪnother study conducted at Oxford University found that having higher levels of omega-3 fatty acids in the brain boosted the benefits of B vitamins in improving cognitive function. In their conclusion, the Oxford researchers found that B-vitamin supplementation can slow the atrophy of specific brain regions that are associated with cognitive decline. Homocysteine can lead to increased oxidative damage to the brain and other tissues. Homocysteine is a metabolite of the amino acid methionine that will be increased if B12, B6, or folic acid levels are low. The researchers also found that those whose grey matter shrunk fastest had higher levels of homocysteine, and those with higher homocysteine levels initially received the greatest benefit from the B vitamin supplements. Upon completion of the two-year study, researchers found that those given the B vitamin supplement had about seven times less grey matter shrinkage than the placebo group. Atrophying (shrinking) grey matter is a sign of accelerated aging of the brain. īefore the trial and during the testing period, the researchers utilized magnetic resonance imaging (MRI) to measure the patients’ atrophy levels of grey matter in their brains. Those levels of folic acid, B6, and B12 are what you might typically find in a high potency multiple vitamin and mineral formula. The patients were divided into two groups: one group took a daily supplement with 800 micrograms of folic acid, 20 milligrams of vitamin B6, and 500 micrograms of vitamin B12 the other group took a placebo supplement. 4 The study involved 156 elderly patients who had mild cognitive impairment and a high risk of developing severe loss of mental function. Let’s take a look first at a study conducted at Oxford’s Department of Clinical Neurosciences that highlights the impact of supplemental B vitamins. Not surprisingly, they work best when both are taken. Given the frequency of nutrient deficiency, especially in the elderly population, it is possible that many cases of impaired mental function and memory have a nutritional cause.ī vitamins and omega-3 fatty acids are critically important to brain function and memory are. Numerous studies have shown that brain function is directly related to nutritional status, especially for key nutrients like vitamins, minerals, and omega-3 fatty acids. Best Overall: Vitamin B, Omega-3s, or a Quality Multivitamin Not surprisingly, many of the same dietary, lifestyle, and supplement strategies to support heart health have the additional benefit (either directly or indirectly) of supporting brain health as well. It is also important to point out that there is a very strong link between cardiovascular health and brain health. This article will focus on those with the most research support. There are many dietary supplement ingredients that promote improved brain health. Young or old, our nutritional status plays a vital role in determining how well our brain functions. Scientific studies have shown that intelligence, memory, behavior, and concentration are all influenced by the quality of brain nutrition. Memory loss and decreased brain power are NOT inevitable as we age.īrain cells are the most complex, long-living, and nutritionally demanding cells in the body.
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