The use of probiotics as a potential treatment for brain diseases is still in its infancy, but considering their lack of side effects, affordability, and availability, as well as the many other health benefits that come with using them, it is a natural fit within a larger treatment plan for brain diseases.
How to Benefit
Ideally, take them with some water on an empty stomach. Choose a high-quality product that contains a range of proven strains in the Lactobacillus and Bifidobacteria families. You’ll notice that these names are frequently shortened on product labels to L. and B., respectively. Look for L. acidophilus, L. bifidus, L. bulgaricus, and L. plantarum, since the former two are proven gut-health builders and the latter two have been shown in studies to boost brain health. Other beneficial strains include L. rhamnosus, Bifidobacterium bifidum, B. longum, and B. subtilis. While it is important to take a high-potency product, it is not merely a numbers game. In other words, sometimes products with claims of many billion colony-forming units, the measure of how many probiotics of a particular strain are found in the product, don’t contain the numbers they claim to. For more information about selecting a good probiotic, consult my book The Probiotic Promise. You can also check out my Web site at DrMichelleCook.com to learn about specific products I recommend.
Super Health Bonus
When you supplement with probiotics, you can expect to experience improved digestion and reduced gut inflammation. That’s because probiotics have been proven in many studies to have beneficial effects on digestion and to have an anti-inflammatory effect. Research at Osaka University School of Medicine found that certain strains of probiotics even reduce allergy symptoms.3 So you may even notice fewer allergy symptoms if you are an allergy sufferer.
60-SECOND BRAIN HEALTH TIP #45:
Boost Your Brain Protection with B Vitamins
B-complex vitamins like niacin, folate, and B12 are essential nutrients for a healthy brain and the formation of brain messengers known as neurotransmitters.
Every cell in your body needs particular vitamins to work properly, and your brain is no different. Without adequate B-complex vitamins, cellular functions begin to break down until there are potentially serious flaws in their workings. If this happens, the cells may even die off prematurely as your body tries to protect itself against possible damage, which is called apoptosis. The main B-complex vitamins required by brain cells include niacin (B3), folate (B9), and B12.
All B vitamins are important for the formation of neurotransmitters, the hormones that act as messengers in your brain. These hormones help regulate your brain’s many functions, including healthy mood balance. Most people have some deficiencies of the B-complex vitamins, especially B12, which tends to be more difficult to absorb with age.
Your brain tends to shrink with age. Scientists have been studying why this happens, and more importantly, what can slow brain shrinkage. They found that B vitamins may hold at least part of the solution. One study followed 168 people who, for 2 years, were given either a placebo that contained no B vitamins or a B vitamin supplement containing high doses of folic acid, vitamin C, and vitamin B12. Researchers found that the brains of people taking the vitamin supplement had brain shrinkage at a rate of 0.76 percent per year, while those taking the placebo had an average brain shrinkage rate of 1.08 percent, which is a significant difference.4 A small amount of brain shrinkage over many years may be normal, but not at the rates people are currently experiencing. And Alzheimer’s disease, Parkinson’s disease, and other brain diseases are not normal parts of aging, either. By making simple dietary and lifestyle changes, as well as supplement additions, we can drastically cut the risk of experiencing any of these conditions. B-complex vitamins are great brain health support.
Since B-complex vitamins work best when combined, they are often sold in combination form in tablets or capsules. However, if you are already suffering from a brain disorder, you may need specific individual B vitamins, as well. In that case, it is still best to take a B-complex vitamin and add extra B12 or folic acid, for example.
Niacin (vitamin B3). Niacin protects against Alzheimer’s disease, suggests a study published in the Journal of Neurology, Neurosurgery, and Psychiatry.5 It appears to protect your brain by stimulating the production of acetylcholine, which can be destroyed by organophosphates. Niacin is critical for proper activity of the brain chemical acetylcholine.6 Dementia can even be caused by a severe deficiency of niacin, which ongoing supplementation with niacin can resolve.7
Folate (vitamin B9). Low levels of the B vitamin folate have been linked to an increased risk of developing Alzheimer’s disease or depression. Folate protects nerves and brain cells from damage. Conversely, research shows that supplementation with folate helps to reverse or slow cognitive decline. That’s likely because folate helps protect nerve and brain cells from damage. Low folate levels increase your risk of developing Alzheimer’s disease.8
Low levels of folate have also been linked to depression. Research presented at the Alzheimer’s Association meeting in Washington, DC, showed that a high dose (800 micrograms [mcg]) of folic acid daily may slow cognitive decline related to aging. This amount is equivalent to 21⁄2 pounds of strawberries. Researchers tested more than 800 people with good cognitive functioning for 3 years. Those who were given the supplement scored 5.5 years younger than their age. On tests for cognitive speed, they scored as well as people 1.9 years younger.
Additional research from the Human Nutrition Research Center on Aging at Tufts University in Boston assessed folate levels in an ethnically diverse group of 2,948 people between 15 and 39 years old. Three hundred and one individuals in the group were diagnosed with major depression and 121 were diagnosed with dysthymia (a chronically depressed mood present more than 50 percent of the time for at least 2 years). Researchers found that people who were diagnosed with major depression had lower red blood cell and serum folate concentrations than people who had never been diagnosed with depression. People with dysthymia also had lower red blood cell and folate levels than people who had never been diagnosed with the disease. Their research suggests a correlation between a folate deficiency and depressive disorders. It’s fair to conclude that supplementing with folate may be a beneficial treatment for depressive disorders and that maintaining sufficient levels of folate may help prevent depression.9
Vitamin B12. All B vitamins help brain cells communicate with each other by assisting with the production of brain hormones called neurotransmitters. B12 is especially important because it helps your body produce the neurotransmitter acetylcholine, which allows nerve cells to transmit memory signals. Studies even link a B12 deficiency to an increased risk of Alzheimer’s disease or Alzheimer’s-like symptoms of memory loss.10 A study in the journal Clinical Therapeutics showed that memory-related symptoms diminished when people received injections of vitamin B12.11 (Of course, most people don’t need B12 injections and can simply take over-the-counter supplements. See “How to Benefit” for more information.) B12 deficiencies have also been linked to depression, and supplementation with the nutrient has shown promise in the treatment of depression.12 Research has also shown that low levels of vitamin B12 are linked with poorer memory function in older people with a high risk for Alzheimer’s.13 Among healthy people over the age of 75 who have a genetic predisposition associated with increased risk for Alzheimer’s, low levels of vitamin B12 are associated with significantly worse performance on memory tests, according to a study published in Neuropsychology.14
In numerous studies, B vitamins, particularly B6, B12, niacin, and folate, demonstrated the ability to lower levels of an artery-hardening chemical called homocysteine, which is found in the blood and linked to stroke. Excess homocysteine can also lead to memory disorders and Alzheimer’s disease, according to a study in the Journal of Nutrition, Health & Aging.15 If you’re asking “To B or not to B (supplement, that is)?” I’m definitely in favor of “to B.”
How to Benefit
While i
t is always a good idea to obtain B vitamins from foods such as eggs, fish, legumes, gluten-free whole grains, and nuts, it is wise to take a B-complex supplement, as well. Alternatively, be sure that your high-quality multivitamin contains adequate B vitamins. Most people will benefit from supplementation with 50 milligrams (mg) of most of the B-complex vitamins, with the exception of folate and B12, which are measured in micrograms, not milligrams. In these cases, a B-complex vitamin with 50 milligrams of other B vitamins will also typically contain 50 micrograms of folate and B12.
After reading the information and research above, you may feel inclined to add extra niacin, B6, folate, or B12. If so, be sure to take a B-complex supplement, then add whichever specific B vitamins are a good fit for you. If you’re using additional supplements, I recommend that you work with a qualified health practitioner who is well versed in orthomolecular medicine (the use of nutrients in the treatment of various health conditions).
If you’re adding niacin, you may wish to use niacinamide, because higher doses of niacin can cause a hot, flushing experience known as a “niacin flush.” Niacinamide does not cause this effect. Taking 500 mg twice a day may help with dementia. Higher doses may be necessary, but again, it is best to work with an orthomolecular medicine practitioner in such cases.
Along with a B-complex supplement, 800 mcg of additional folate may be beneficial. The typically recommended dosage is 400 mcg daily.
Take 1,000 mcg of B12 for the prevention of or as part of a treatment plan for brain disorders. As we age, however, stomach acid typically declines, so it is beneficial to take extra vitamin B12. An additional 1,000 mcg is beneficial if you have low stomach acid, are over 50, or are suffering from any brain disorder. Some people have low levels of a substance called intrinsic factor, which is normally found in the stomach. Intrinsic factor helps with the absorption of B12. If you don’t produce adequate intrinsic factor (and the only way to find out is through medical tests), you may benefit from vitamin B12 injections. If you have memory problems and are taking B12 nutritional supplements, you may want to get your doctor to test for an intrinsic-factor deficiency.
Super Health Bonus
B-complex vitamins, such as niacin, folate, and B12, can boost your energy levels and reduce the harmful substance known as homocysteine, which is linked to premature aging and conditions such as heart disease.
60-SECOND BRAIN HEALTH TIP #46:
Combine Forces with CoQ10 to Create Brain Energy
Give your brain cells an energy boost with the natural nutrient coenzyme Q10.
In research, the nutrient coenzyme Q10 (or CoQ10, for short) has been shown to slow the progression of brain diseases, including Parkinson’s. In other research, it has been shown to boost the energy centers in brain cells, thereby improving mental functioning and mood. It is a brain rejuvenator even for healthy people with no signs of brain disease.
CoQ10, which is needed to provide energy to your cells, is a naturally occurring substance found in your body and in some foods. Inside your cells there are micro-size energy-manufacturing facilities known as the mitochondria. Mitochondria depend on CoQ10 to boost energy for every cellular function, including brain functions. Unfortunately, this nutrient can become depleted as we age or experience health issues that require additional amounts, as in the case of brain diseases.
A study presented at the annual meeting of the American Neurological Association in New York City suggests that the nutritional supplement CoQ10 could slow the progression of Parkinson’s disease. Lead researcher Professor Clifford Shults of the University of California, San Diego, and his colleagues enrolled 80 early-stage, non-levodopa-taking Parkinson’s patients for the trial. (Levodopa is one of the main drugs used to treat Parkinson’s disease.) The patients were randomly assigned treatment with 300, 600, or 1,200 mg per day of the nutrient CoQ10 or a placebo. After 8 months, patients who received the highest dose of CoQ10 fared significantly better than those who received the placebo. These highest-dose patients had a 44 percent reduction in disease progression, compared to the placebo group. Even patients taking only 300 mg per day of CoQ10 were better able to carry out simple daily activities, such as dressing and washing, and demonstrated better mental functioning and mood. Shults stresses that his study was small and therefore inconclusive; however, it suggests that CoQ10 may slow the progression of neurodegenerative diseases, including Parkinson’s.16
Earlier research provides evidence that the mitochondria, also known as the powerhouses of the body’s cells, are impaired in Parkinson’s patients.17 Research also shows that CoQ10 is essential for proper energy production by these powerhouses.
Parkinson’s is not the only brain disease that might benefit from CoQ10 supplementation. Alzheimer’s has been linked to mutations in the mitochondria of the DNA. Researchers found variations of a specific DNA mutation in the brains of 65 percent of people with Alzheimer’s disease and none in those without the disease.18 While it is unclear whether the mutation is a contributing cause or an effect of the disease, attempting to ensure healthy, functioning mitochondria is essential to great brain health, and CoQ10 plays an important role.
Even if you’re not suffering from any brain disease and simply want to give your brain all the fuel it needs to stay healthy, CoQ10 is worth serious consideration because it helps maintain healthy brain functions by providing brain cells with the energy they need. Plus, most people I’ve worked with report higher physical energy levels while taking CoQ10. I’ve been taking this supplement daily for close to 2 decades and can definitely say that it gives me an energy boost and helps keep brain fog at bay.
How to Benefit
CoQ10 is available in both supplement and lozenge form. If you’re healthy and looking for additional brain health protection, take 100 mg daily. If you’re suffering from a brain disease such as Alzheimer’s or Parkinson’s, you may need a higher dose, such as 300 mg. If your health issues are severe, you may wish to take an even higher dose than that. Professor Shults’s study explored doses as high as 1,200 mg. Because CoQ10 is a naturally occurring substance in your body, it is fairly safe to use. There are no reported side effects of high doses. If you select CoQ10 lozenges, make sure the amount of sweetener they contain is extremely low (less than a few grams) and that they’re devoid of preservatives and colors. If you’re going to take higher amounts of CoQ10 daily, choose the supplement form, as the sugar from taking so many lozenges will be excessive.
Super Health Bonus
CoQ10 helps energize all of your body’s functions and even gives a physical boost of energy, so don’t be surprised if you feel less fatigued and more energetic throughout the day while supplementing with it.
60-SECOND BRAIN HEALTH TIP #47:
Enhance Your Levels of Vitamin E to Protect Brain Cells
Research shows that vitamin E is more effective in the treatment of Alzheimer’s disease than any pharmaceutical drug on the market.
Vitamin E offers antioxidant protection to the fatty portion of your brain while reducing inflammation and your risk of brain damage. Powerful antioxidants such as vitamin E fight excess free radical damage that can interfere with how brain cells function. Over time, too many free radicals wear out brain cells and prevent them from communicating properly with each other, which can lead to memory loss.
The New England Journal of Medicine reported that vitamin E is more effective in treating Alzheimer’s disease than any pharmaceutical drug on the market.19 Another study reported in the Journal of the American Geriatrics Society found that inadequate antioxidant intake may increase a person’s risk of cognitive decline.20 Antioxidants such as vitamin E are also showing promise in their ability to protect your brain from damage. Additional research found that diets rich in vitamin E–containing foods were associated with a reduced risk of Alzheimer’s disease.21
Vitamin E is the best-researched antioxidant for its supportive role in maintaining brain and memory function. The Archives of Neurology reported that in a group
of 2,889 adults over age 65, those who had the highest vitamin E intake had the lowest rate of cognitive decline.22 Another study in the New England Journal of Medicine showed that people with moderately severe Alzheimer’s disease who supplemented with 2,000 international units (IU) per day of vitamin E slowed the disease’s progression.23 Other studies found that people with Alzheimer’s or dementia have low levels of vitamins C and E, both of which are antioxidants your body uses to destroy free radicals.
How to Benefit
While it is imperative to eat foods rich in antioxidants because they are better used by your body than supplements, it is also important to supplement with additional vitamin E to protect your brain against damaging free radicals. Foods that are high in vitamin E include whole grains, almonds, sunflower seeds, and avocados. Supplement with 400 IU of vitamin E daily. Avoid taking larger doses unless you are working with a naturally minded health practitioner who is well versed in therapeutic doses of vitamin E. The vitamin can be stored in your body, and excess amounts can build up if large doses are taken.
Boost Your Brain Power in 60 Seconds Page 17