Article by Jeff Hudson
Top Ten Brain Boosters
1- The number one supplement for brain power is carbohydrate – the brain uses sugar for fuel when you are not in starvation mode. Low GI sources (oats and pasta) provide a steady supply that won’t get instantly used up and cause a ‘carb-coma’ which would make you feel sluggish. Interestingly, a study on athletes showed swilling carbs in the mouth can stimulate receptors that fire motivational pathways in the brain, leading to a better sporting peformance!Low GI Carbs = good brain food
2- Fish Oil contains EPA, which has anti-flammatory properties that impact mood, well being and cognitive function, while DHA is the building block of brain cells. Oily fish or supplements will keep your levels topped up. Supplementation has been long associated with better memory in healthy volunteers, according to study in Clinical Paediatrics, while digesting of oily fish have consistently correlated negatively with prevalance of homocides and mental illness.Fish Oil = brain cell-building, memory boosting and a better mood!3- Green Tea is a super supplement that’s pretty much good for everything! It’s almost like the compounds known as ‘adaptogens’ in that it contains a spectrum of active ingredients, which explains it’s efficacy in treating almost every condition imaginable. Greent tea contains the brain-boosting amino I-Theanine, as well as caffeine and the antioxidants known as ‘catechins’ which can work to support metabolism, nerve function and reduce oxidative stress in a way that maximises brain power. A recent study in China showed that these effects may work by reducing DNA damage and oxidation to maximise brain functions. Green tea concentrates will have the highest levels of all the actives, make sure that all of these are included, as most trials suggest that it’s the synergistic effect of these compounds that does te trick and not a lone soldier putting in a heroic effort.Green tea = brain power
4- Caffeine is the daddy of supplements, helping helping everything from fat-loss to focus, but no real extra benefits are seen beyond the amount in one-to-two cups of coffee. Importantly, caffeine has consistently improved cognitive function in the face of strenuous exercise, as shown by many studies. However, take excessiveamounts and both belly and brain will go bananas. Studies are usually done on pure, synthesised caffeine, rather than tea and coffee, whichdon’t seem to be effective in the same dosescaffeine = better brain function during exercise.
5- Creatine has been shown to exert a neuro-protective effect, preventing cell-suicide in the brain and supporting cognitive function. It acts as a signal of high energy, which tells your body all is well – and to go repairing, rather than destroying brain cells! Vegetarians typically benefit most from supplementation as their diets are lower in this nutrient – studies suggest that working memory is supported very well. A study conducted in germany showed that this supplement can even address the cognitive impairments and elevations in stress hormones brought about by sleep deprivation.Beef, venison and other red meats = brain cell repair
6- Tyrosine is the amino acid that makes up adrenaline and non-adrenaline, helping to support motivation and focus, while some studies have shown supplementation to help peformance in complex tasks. Soldiers performed better in cold environments when given this amino alongside carbs. Nuts like almonds are great sources.Almonds = better motivation and focus
7- Phosphatidyl Serine is a cell-signalling molecule in the brain. Available as a rather expensive supplement. Phosphatidyl serine as shown good evidence on brain function, being used recently in combination with b-vitamins, -glycerophosphocholine, and as acetyl-L-carnitine. This cerebral supplement supported brain function after exhaustive exercise, and has been shown to be effective at reducing stress hormone levels. Good sources are soy lecithin and lambs kidneys – which can improve memory and stress response.Lamb kidneys = better signalling
8- While carnitine supplements have been used to support recovery, and may help the body efficiently process fats and carbs, a modified version called acetyl-L-carnitine (ALC) may be of help to the brain. It can cross the blood brain barrier, where it may provide antioxidant protection and support energy metabolism. There have been promising trials on humans, showing ALC to support blood flow and electrical activity in the brain. ALC is made in the body from lysine and methionine – the latter being found in sesame seeds.Sesame seeds = protection and energy metabolism
9- Branched chain aminos in theory, BCAAS may prevent the ‘central fatigue’ thought by some to be caused by the happy chemical, serotonin, which is made from tryptophan. Studies on scandinavian cyclists have shown BCAAs can delay mental and physical exhaustion! Whey protein and meats will help provide these amino acids. However, free-form aminos were used in the trials, not food sources.Whey and meat = fatigue averted
10- Alpha-glycerophosphocholine (alpha-GPC) is a compound able to provide high levels of choline for neurotransmission in the brain and to protect nerve-cell walls. In a clinical trial on stroke patients, a daily dose of 1000mg for 28 days, than 400mg for the following four months, supported cognitive recovery. Beef liver, soy lecithin and wheat germ are good sources of choline.Beef liver = nerve protection
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