B Vitamins & Omega-3 Combine For A Healthy Brain
Many studies have investigated the impact of Vitamin supplementation to prevent and/or treat cognitive dysfunction and decline.
It has been well-established that healthy fats such as animal-based Omega-3 fats are really important for brain health, but other nutrients including Vitamins are necessary for optimal brain function.
Recently, a Korean study concluded that giving a multi-Vitamin supplement to seniors suffering from mild cognitive impairment and depression helped improve both conditions.
B Vitamins especially folate (B9, aka Folic Acid in its synthetic form) and Vitamins B6 and B12, have made headlines for their powerful role in preventing cognitive decline and serious dementia such as Alzheimer’s disease.
Mental fogginess and problems with memory are 2 of the top warning signs of Vitamin B12 deficiency, indicating its importance for brain health.
Low plasma concentrations of Omega-3 and high levels of the amino acid homocysteine are associated with brain atrophy, dementia, and Alzheimer’s. Vitamins B6, B9, and B12 help convert homocysteine into methionine, a Key building block for proteins.
When we do not get enough of these B Vitamins, this conversion process is impaired and as a result the increase of homocysteine levels. But, when you increase intake of Folic Acid (folate), Vitamin B6, and Vitamin B12, your homocysteine levels decrease.
In a placebo-controlled trial published in Y 2015, 168 seniors diagnosed with mild cognitive impairment were randomly assigned to receive either placebo, or daily supplementation with 0.8 mg of Folic Acid, 20 mg of Vitamin B6, and 0.5 mg of B12.
These are high doses, and all participants underwent cranial magnetic resonance imaging (MRI) scans at the outset of the study, and at the end, 2 years later.
The effect of the Vitamin B supplementation was analyzed and compared to their Omega-3 fatty acid concentrations at baseline. Notably, just those who had high Omega-3 levels reaped beneficial effects from the B Vitamins.
As noted by the authors: “There was a significant interaction between B vitamin treatment and plasma combined omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid) on brain atrophy rates.
In subjects with high baseline Omega-3 fatty acids (>590 µmol/L), B Vitamin treatment slowed the mean brain atrophy rate by 40% compared with placebo.
B vitamin treatment had no significant effect on the rate of atrophy among subjects with low baseline omega-3 fatty acids (<390 µmol/L). High baseline omega-3 fatty acids were associated with a slower rate of brain atrophy in the B vitamin group but not in the placebo group…
It is also suggested that the beneficial effect of omega-3 fatty acids on brain atrophy may be confined to subjects with good B vitamin status.”
Besides B Vitamins, Vitamins C and D are also important for optimal brain health.
Vitamin C plays a role in the production of neurotransmitters, including serotonin, which has antidepressant activity. Vitamin C has also been shown to improve IQ, memory, and offer protection against age-related brain degeneration and strokes.
In a study, the combination of Vitamin C and E helped reduce the risk of dementia by 60%. Vitamin C also has detoxifying effects, and due to its ability to cross the blood-brain barrier, it can help remove heavy metals from the brain.
Vitamin D, a steroid hormone produced in your skin in response to Sun exposure, also has profound effects on the brain.
Pregnant women need to be particularly keenly aware of this, as Vitamin D deficiency during pregnancy can prevent proper brain development in the fetus, plus a host of other problems. After birth, children need Vitamin D for continued brain development, and in adulthood, optimal levels have been shown to help prevent cognitive decline.
Friends, there’s nothing “normal” about cognitive decline.
More often than not, cognitive decline is due to poor lifestyle choices, starting with a nutrient-deficient diet that is too high in sugars, non-vegetable carbs, unhealthy fats like trans fats, and too many toxins; pesticides and artificial additives.
As a general rule, it is best to get most if not all of your nutrition from real food, ideally Organic to avoid toxic pesticides, and locally grown. Depending on the situation and condition most people need supplements that contain animal-based Omega-3s, Vitamins B6, B9, and B12, C, and D.
So, eat real foods rich in one or more of these nutrients daily.
Eat healthy, Be healthy, Live lively.
HeffX-LTN
Paul Ebeling
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