Enrich Your Memory With Vitamins,
Minerals, Herbs & Supplements
by Ron White
Forward
As a memory expert I am always on the lookout for ways to help people improve
their memory. Our memory function is based on the condition of our brain.
Although we often take it for granted, our brain is vital to everything we do - from
walking, talking and breathing, to making decisions and performing complex
math. If our brains are not in the best condition our memory will not be either, so
it is important to nourish both our bodies and our minds at the same time.
Many people are concerned that as they age their memories are not what they
once were. They seem to forget that, even when they were younger they had
moments where they forgot things, and their memories were not so great. A bad
memory is not just a matter of aging, but a combination of a number of conditions
that are vital to keep the brain muscle working properly - such as proper
exercise, nutrition, environmental factors, hydration, medical condition and
usage.
Young people are just as prone to memory problems as older people due to poor
habits in learning, studying, listening and concentrating. We are able to improve
our memories through different techniques and lifestyle changes, and these
adaptations can also have an effect on how their brains are able to react to the
chemical changes that come with age. Many studies show that early intervention
in the way we take care of our bodies can have a positive effect on how our brain
ages, and can even stall or stop the onset of dementia and memory problems
later in life.
Currently, approximately 10 million Americans develop Alzheimer’s disease - the
most common form of dementia. Experts believe this number will increase in the
next few years. By taking early control of what we do with our bodies, and how
we nourish our brains, we may be able to turn these figures around. As a matter
of fact, if we are able to take advantage of new discoveries in brain foods,
exercise and brain techniques that would delay the onset of dementia by just one
year there would be approximately 210,000 fewer people with Alzheimer’s
disease 10 years from now.
This book is devoted to vitamins, herbs and supplements that are natural
substances the body uses to enhance brain function and improve memory. By
adding a combination of these natural enhancers to your regular diet, in addition
to implementing brain exercise, memory techniques, and physical activity, you
are in a great position to fight off most of any problems you will have with your
memory.
This list is not all-inclusive and there could be a number of other factors
(environment, diet, disease) that could be the root cause of your inability to
remember something. However, starting with a few supplements may help you
remember where you left your car keys!
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The information contained in this article is for educational purposes only and is
not intended to medically diagnose, treat or cure any disease. Consult a health
care practitioner before beginning any health care program.
*All rights reserved worldwide. No part of this book may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or by any information storage and
retrieval system, without the written permission of the publisher, except where permitted by law.
All photos inserted in this ebook have been researched as being available for public domain.
3
Table of Contents
Chapter 1: Natural Memory Enhancers Work For All Ages ……..….…….
pg. 5
Chapter 2: The Importance of Vitamins……………………….……………..
pg. 9
Chapter 3: Be Good To Your Brain - B Vitamins………..………………….
pg. 14
Chapter 4: Other Memory Essential Vitamins………………………………. pg. 25
Chapter 5: Minerals That Advance Brain Activity…………….…………….. pg. 35
Chapter 6: Spice Up Your Memory……………..………….…………………. pg. 49
Chapter 7: Supplement Your Diet For Brain Health…..….…………………. pg. 83
Chapter 8: Resources………………………………………....………..……… pg. 98
4
Chapter 1
Natural Memory Enhancers Work For All Ages
There are many people, including scientists, who believe that when people get
older they lose around 30-50 thousand nerve cells (neurons) a day. This may
sound like a lot (like telling a bald person that losing 100 strands of hair a day is
normal), but the fact is that not only is it alright, it is normal. Our brain weeds out
the old and useless cells to make way for new ones, and if we treat our brain
right we will strengthen the ones we already have and build stronger new cells.
In most cases, our lifestyle has a lot to do with the weakening of our brain cells. If
we have a lot of stress; if we constantly get less sleep than we need; if we eat the
wrong types of food (ones that harm our heart and body as well as our brains);
and if we are stagnant and don’t get the proper exercise; if we drink alcohol to
excess; if we smoke; etc. - these all cause our brains to become weak and stop
functioning properly, and this leads to dementia.
Stress and high blood pressure are the two most common ways to weaken our
brain. Proper feeding of our brain is no less important than the feeding of our
stomach, and our brain cells need a variety of nutrients in order to survive.
Neuroscientists have found that there are a number of foods that contain
vitamins and nutrients that are normal to our brain and bodily functions. Our
bodies can produce some of them itself, but most are derived from the food we
eat. That is why it is important to eat a diet that contains less unnecessary or
“empty calories,” and more food that is useful, and often vital, to the proper
functioning of our body and brains.
Many foods have been classified as “brain foods” because they enhance the
functioning of our brains. These foods are beneficial because they contain larger
concentrations of the essential vitamins and minerals that help our brains
perform to their maximum. In addition, many of these nutrients can only be found
in certain foods, or perform as partners in other nutrients ability to be absorbed in
the body.
Grocery stores, pharmacies and herb stores contain shelves full of many
products that are called “brain boosters” or “memory enhancers.” Simply because
a label says it is does not make it so. Many products may have a reputation that
they are good for your memory, but there is not sufficient data to confirm that, yet
are being advertised as “brain boosters” or “memory enhancers.”
Before adding any memory supplements to your diet, have your pharmacist
check for potential interactions with any drugs or supplements you are currently
taking.
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"And, remember that 'natural' isn't always safe," says Dr. Evangeline Lausier,
physician at Duke University, "When you think about nature, you often think of
beautiful and harmless. But think about a lion and a wildebeest -- that's nature,
too."
Keep in mind that the United States Food and Drug Administration (FDA) does
not regulate or test herbs and supplements as often as they do other drugs,
which makes if hard to know how strong, pure and safe they can be. It is
advisable to do your own research on reliability, side effects, dosage and
interaction with other drugs, herbs and supplements before you start to use them.
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Currently there is no particular diet to prevent Alzheimer’s, but studies have
shown that the Mediterranean diet may lower risk for the disease, and may even
help to prolong life. This diet has little red meat, and focuses on fruits, vegetables
and nuts - with a moderate amount of dairy, fish and poultry. The most important
source of healthy fats is the olive oil that is consumed regularly in the
Mediterranean diet.
It has also been found that a small amount of alcohol, especially wine, may also
be of benefit to lower the chances for Alzheimer’s disease. Doctors don’t
advocate, however, that people begin to drink alcohol as a way to fight off
dementia.
Caffeine has been found to have a small protective quality from dementia, but
there is more research to be done here. Meanwhile, Dr. Lausier recommends
using the “common sense” approach to enhancing your memory, such as
avoiding things you know are bad for your brain, like smoking and excessive in
alcohol. “Some of these changes may make more difference in the outcome than
a lot of expensive drugs or supplements," she says. “Just the act of trying turns
on parts of your brain that are getting cobwebs.”
Add that to exercise, which enhances memory in a lot of different ways - one of
which is generating more blood flow to your brain and aiding in the formation of
new neurons in the part of the brain known as the dentate gyrus. Exercise also
helps fight cardio disease, which has a direct effect on your brain health. Recent
studies have shown it is never too late to benefit from exercise.
In a recent study, 152 adults aged 70 to 80, with mild cognitive impairment, were
given B vitamins and put on an aerobic exercise regime. After one year, they
increased their memory and cognitive function.
Many scientists question whether it is possible to improve your memory, and
reverse the effects of dementia once the disease has progressed. Research has
found there are simple and effective ways to improve memory, in addition to
exercise. Many “brain foods” also have some effect, in addition to herbs, vitamins
and minerals.
What scientists do know is that certain foods actually can accelerate the rate in
which our brains deteriorate. It is necessary to include the following in our diets,
and a deficiency of these can lead to dying brain cells:

Fats - Our brains are made up of 30% fat. A shortage of the “good fat”
(unsaturated fatty acids) slows down activity in the brain cells, and could
even erase memory. These acids improve blood circulation, which
increases the flow of blood to the brain. Providers of these “good fats” are
fish (omega-3 fatty acids), olive oil, sunflower seeds, soy, grapes and
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nuts. Fats derived from animals, and imitation fat such as that from
margarine, do not help to improve memory.
Carbohydrates are a good source of glucose, which provides fuel for our
neurons. We receive the vast majority of our carbs from the food we eat,
such as grits, vegetables, grains, etc. There are good carbs and there are
bad carbs. The bad carbs come from sugar, sweets and food made from
white flour - that provides only short-term energy boosts. Simple carbs
consume too many B vitamins that are necessary for brain activity and
digestion. Although our brains needs carbohydrates to function, we have
to limit the amount we provide, and make sure we feed ourselves from the
complex carbohydrate group for best memory function.
Proteins contain amino acids that are necessary for brain and nerve
function. You can find these in fish, beans, lentils and brown (not white)
rice.
Vitamins are the leaders in our food group to get our brains to work
properly - most especially vitamins from the B group. They play a daily
role in our ability to recall and learn information, and a deficiency can
create problems in thinking and memory.
Minerals are in our bodies as well as found in our food and the
atmosphere. Most of these minerals are good for you, but like many things
in excess can also do damage.
Enzymes are mixed with other body chemicals, enzymes and nutrients to
form a chemical reaction. These chemical reactions make the cells work
faster and more efficient. An enzyme inhibitor slows the activity of the cell
- like drugs or toxic substances.
I hope I can provide a clearer picture as to what vitamins and minerals your body
needs, where you can get them, and what happens if you are not getting enough.
Food for thought
1. What do you think is more beneficial to a good memory, keeping the body
healthy or supplementing your diet with additional nutrients?
2. Is a bad memory something you only have to worry about as you get older?
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Chapter 2
The Importance of Vitamins
Your mother was right when she stressed the importance of eating your fruits
and vegetables. The power vitamins have to protect your brain and other parts of
your body is enormous, and if you are lacking in a certain necessary vitamin it is
important that you supplement your diet in order to avoid problems later on.
We get the majority of our vitamins in our food, but unless you are on a specially
prepared diet that contains the appropriate level of every vitamin your body
needs you have to look for other places to make up for the inadequacy. The
more processed food you eat out of a box, or at a fast food restaurant, the less
chance you have of getting natural vitamins into your system.
This may surprise you, but we need more vitamins and natural minerals as we
age then we do when we are young. This is because our bodies have to find
ways to repair the damage caused by pollutants in the air, water and food, and
from free radicals and stress that plays havoc with our brains.
There is overwhelming evidence that by taking a variety of different vitamins and
minerals you are insuring your brain against loss of mental function. As a matter
of fact, unless you take too much of certain vitamins, you are preserving your
brain function and emotional well-being.
It wasn’t until quite recently that the role
of vitamins in our health was actually
known. Ancient explorers found that,
when traveling on ships that were only
supplied with salted meat and grain, a
large assortment of diseases took place,
with many wiping away entire crews.
When they varied their diet, including
adding more vitamin rich fruit and
vegetables, the diseases often were
cured, or eliminated altogether.
Several Nobel Prizes were won by
scientists who were able to identify
specific vitamins that saved thousands
of people from disease and illness due to deficiency. Avitaminosis is the general
term for any disease caused by chronic or long-term vitamin deficiency, or an
inability of the body to metabolize the vitamins. Vitamin deficiencies are usually
subtle, and often go undetected for long periods of time. They don’t always show
up in blood testing either.
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There still are developing countries with starving people who get diseases
caused by vitamin deficiencies, but it is nowhere near as bad as it was decades
ago. One study, however, actually found recently that 40%-60% of people still
are deficient in vitamins they get solely from their diet. Optimum intelligence,
memory and mood changes for the better are found when adequate supplies of
vitamins are restored.
The Dietary Guidelines for Americans 2010 states that “You should try to meet
your nutritional needs through foods rather than taking vitamin or mineral
supplements”. There are some specific groups of people who should take
vitamins, such as pregnant women, who need folic acid, iron and vitamin C. To
find out if you actually need to take vitamins supplements, the Food and Drug
Administration (FDA) suggests you ask yourself:
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Is your diet restricted?
Do you eat fewer than two meals a day?
Are you losing or gaining weight?
Do you take more than three different medications a day?
Do you drink more than three alcoholic beverages a day?
They also suggest you consult a health care professional about your own
personal situation. Your doctor needs to tell you what you need for your diet. If
your diet is not as good as it should be, perhaps a multi-vitamin is best for you.
Check the label to see if it has 100% of the daily requirements.
Vitamins and supplements may not be of benefit to everyone. Consult with your
physician before using any vitamins to improve your memory. Too much of any
one vitamin can be toxic, and may interfere with medication you are currently
taking - either making them useless or not as effective. If you are on medication
for memory impairment, do not replace the medication with vitamins. Your doctor
can work with you to figure out if supplements will provide any added benefit.
Clinical studies on vitamins and their effect on memory
A recent study out of the France involved 4,500 French men and women
between the ages of 45-60. They worked with these same subjects for nearly a
decade. They randomly split the people into two groups, half of whom took a
daily supplement that included vitamins C and E, selenium, zinc, and betacarotene for eight years. The others took a nutrient-free placebo pill each day. No
one knew who was taking the vitamins and who was taking the placebo.
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They found that the group taking the vitamin and mineral supplements performed
better on memory tests than those who did not take the supplements. The
researchers said that the findings would suggest that adding supplements to the
diet as we age would help with our
thinking and memory skills.
Researchers in the study, Emmanuelle
Kesse-Guyot of the University of Paris XIII
in France and her colleagues wrote that
“The link between a higher intake of some
nutrients, thinking and memory skills has
been shown before in so-called
observational studies, but those studies
can't get at a cause-and-effect
relationship.”
"The question is, does the cognitive
performance depend on the diet, or does
the diet depend on the cognitive
performance?" McNeill told Reuters
Health. It's possible that people who have
better thinking and memory skills might pay closer attention to what they're
eating, she explained.
When eight years of the study were up, participants were taken off their assigned
pills and given a choice on their own as to whether to take the supplements or
not. Six years after that, they were brought back to the lab for a round of memory
tests, including word and number problems to measure different types of memory
and "mental flexibility."
Although both groups performed closely on most of the tests, the group that had
taken the supplements beat their peers out on long-term memory tests, where
participants had to recall words in different categories.
"Our results have to be considered carefully," the authors wrote in the American
Journal of Clinical Nutrition. Although they added, the "findings support a
beneficial effect of a well-balanced intake of antioxidant nutrients at nutritional
doses for maintaining cognitive performance, especially verbal memory."
"Vitamins and minerals are important for memory in fighting off the free radicals
that do the damage, but they're not the only thing that's important," Barbara
Shukitt-Hale, a nutrition researcher at Tufts University in Boston told Reuters
Health. "The most important thing is eating a healthy diet, being active, and
keeping your brain sharp."
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Which vitamins are the best for your brain?
According to information in the book Your Miracle Brain, by Jean Carper (Quill,
2000), here are a few all-star brain boosters:
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Folic acid revitalizes memory
Vitamin B6 boosts memory
Vitamin B12 prevents “senility”
Thiamin is a psychiatric “drug”
Niacin is a universal memory pill
Vitamin E is a super brain pill
Vitamin C is a brain saver
Selenium is a brain boosting mineral
Lipoic acid is a number one antioxidant
Coenzyme Q10 is a brain energizer
Ginkgo boosts aging brains
Phosphatidylserine (PS) is a memory rejuvenator
Choline is necessary for the brain’s memory architect
Huperzine shows promise as an Alzheimer’s Drug
St. John’s Wort is a natural Prozac
Sam-E is another natural antidepressant
When talking about vitamins it is important that we add enzymes to the
discussion of supplements, herbs, vitamins and supplement in order complete
the neuroconnections. Lack of certain enzymes are just as important to look out
for as too much. As with all nutrients, a balance needs to be maintained in order
for your brain to run smoothly.
According to the National Institute of Mental Health, one enzyme in particular,
PKMzeta, is responsible for maintaining long-term memory. The PKMzeta
enzyme is thought to make connections between brain cells where others
cannot. Blocking this enzyme can erase components of one's long-term memory,
whereas stimulating the production of this enzyme may enhance long-term
memory and counter cognitive degeneration that occurs in the aging process.
Researchers have suggested that the PKMzeta enzyme can be used to block
harmful memory experiences in post-traumatic stress disorder, or enhance brain
functioning among individuals with dementia or Alzheimer's. Further research is
need before treatment is available.
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Food for Thought
1. Do you think you are getting adequate vitamins in your regular diet, or do you
think a multi-vitamin or supplements are necessary?
2. Would you consult a health care professional before taking supplements, or do
you think you can adjust your intake accordingly?
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Chapter 3
Be Good To Brain - B Vitamins
Vitamins in the “B” group are perhaps the most important of all the vitamins for
brain development and memory. Research has found that B vitamins improve
memory by forming a protective shield for the neurons in the brain. The B
vitamins break down an amino acid called homocysteine that is a toxic poison to
nerve cells. These vitamins also help to produce red blood cells, which carry
oxygen to the brain.
B vitamins are also
known as B complex
vitamins. They consist
of eight water-soluble
vitamins that play an
important role in cell
metabolism, where the
body’s cells get energy
and nutrients from the
food you eat. Initially
they were thought to be
only one vitamin
because they were
found together in a
number of foods. They also play a key role in the creation of new cells, and in the
conversion of food to energy. There are eight vitamins in the B vitamin
group…B1, B2, B3, B5, B6, B7, B9, B12.
The most important B vitamins for memory are B6, Folic Acid (B9), and B12,
although all the vitamins in the B group play a role in brain and memory
development and retention.
Consuming healthy, natural food like dark, leafy greens - broccoli; spinach;
asparagus; fruits such as strawberries, melons and citrus oranges and
grapefruits; and leeks, beans and soybeans are all excellent sources of B
vitamins. You can also take supplements if you are not getting enough of your B
vitamins in your food.
Nutritionists have been saying for a long time that memory problems can stem
from the lack of adequate B vitamins in your diet. Initial research has upheld that
belief, indicating that severe B vitamin deficiency can lead to memory problems.
Here is the list of the eight B vitamins, their properties and benefits, and the
problems that exist if there is a vitamin deficiency:
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B-1 (Thiamin)
Vitamin B-1, also known as Thiamin, was the first in the series of B vitamins to be
discovered, and works in conjunction with other B vitamins to metabolize food
and support other functions of the body.
B1, in particular, plays important roles in normal brain health and function.
Having a B1 deficiency can lead to numerous problems relating to neurological
function. In clinical trials it has been found to bring on increased concentration,
faster reaction times, and clear-headedness.
Vitamin B1 helps the body to absorb and process glucose, which gives the brain
cells their primary source of energy by breaking down carbohydrates into sugar,
also known as blood glucose. Too much or too little blood glucose affects brain
function. You may feel tired, fatigued and unable to focus if your blood glucose
falls too low. A balance needs to be maintained for good brain function.
Vitamin B1 is important for a variety of other biochemical reactions, including the
blending of brain chemicals, or neurotransmitters, which allow brain cells to
function and communicate with one
another.
Last, but not least, vitamin B1 can help
reduce or prevent oxidative stress
throughout your body when harmful free
radicals react with healthy cells, causing
permanent damage.
A deficiency of vitamin B1 greatly impacts
brain health and can lead to various types
of dementia. According to researchers at
the Linus Pauling Institute, a thiamin
deficiency is a common factor in patients
diagnosed with Alzheimer's disease. This
is due to a decreased function of
transketolese and ketoglutarate
dehudrogenase, two enzymes that are metabolized by thiamin to make glucose.
Without the adequate functioning of these enzymes your brain cells may not be
getting the glucose they need to function, which can lead to dementia.
Thiamin deficiency can lead to a disease called beriberi. The symptoms include
body fatigue and pain, weight loss, brain damage, irregular heartbeat and heart
failure if left untreated. Those who frequently drink alcohol are at risk of beriberi.
After years of abuse of alcohol, the cells in the gastrointestinal tract are damaged
and not able to absorb the vitamin effectively.
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Wernicke’s encophalophy, or Wernicke-Korsakoff syndrome, is a thiamin
deficiency that affects the normal function of the brain. It is characterized by
confusion, memory loss, delusions and eye problems. It is commonly related to
alcoholism or difficulty in absorption of vitamin B-1. The lower parts of the brain,
the thalamus and hypothalamus, become damaged and cause confusion, poor
muscle coordination and vision problems. According to the National Institute on
Alcohol Abuse and Alcoholism, Korsakoff syndrome damages parts of the brain
that are responsible for memory. This syndrome develops as Wernicke
symptoms diminishes and leads to chronic hallucinations, loss of long-term
memory and inability to retain information. This also could explain why alcoholics
have difficulty with processing thoughts, even after they are sober.
You should be getting an adequate supply of thiamin in your diet. Vitamin B1 can
be found in eggs, lean meats, legumes, nuts, peas and whole grains like wheat
germ, sunflower seeds, green peas and whole-wheat bread. If you don’t eat
enough of these foods, taking a multivitamin or vitamin B-complex often provides
all of the B1 you need.
B-2- Riboflavin
Riboflavin plays a key role in energy metabolism, and for the metabolism of fats,
ketone bodies, carbohydrates, and proteins.
True riboflavin deficiencies are rare, although about 10% of people in developed
countries do have a slight deficiency due to a diet of high processed foods.
Continuing slight deficiencies could increase the risk of mild health problems.
This condition is present mostly in people who suffer from alcoholics or
malnutrition.
The symptoms are distinctive bright pink
tongues, cracked lips, throat swelling,
bloodshot eyes, and low red blood cell
count. Ultimately it can cause comas
and death. It usually can be reversed in
most people simply by eating foods rich
in riboflavin, however it is absorbed
through the liver, so alcoholics might eat
enough of it but still be deficient
because their body can no absorb it.
Foods rich in vitamin B2 include meat, eggs, milk, mushrooms, and leafy green
vegetables. Vitamin B2 is also used as artificial orange color in foods.
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B-3 - Niacin
In recent tests conducted on mice, Nicotinamide, a form of vitamin B3, has been
found to reduce the symptoms of Alzheimer's disease. The effects on humans
needs further testing. Aside from the belief it could reduce the risk and effects of
Alzheimer's disease, vitamin B3 also reduces the risk of heart disease and
lowers LDL cholesterol.
Vitamin B3 is an important brain vitamin. It helps increase blood flow to the
brain, lowers blood pressure, and reduces blood cholesterol. There are also
studies to support the memory enhancement qualities in niacin, by increasing
memory by as much as 40% per day with a one a day supplement of 140 mg of
the vitamin.
Dr. J. Richard Wittenborn of Rutgers University has used Vitamin B3 as a part of
his treatment for schizophrenia. He has found significant improvement in certain
patients, however, there have not been many other studies that support the link
between schizophrenia and vitamin B3 deficiency.
Vitamin B3
deficiency can
lead to a wide
range of health
problems, from
a physical level such as dermatitis and diarrhea, to severe brain disorders like
dementia.
In earlier times, after the discovery of America, a disease called pellagra began
to spread among the settlers. Their symptoms included diarrhea, dermatitis,
dementia and finally death. Many of the settlers believed the corn was poisoning
them, but were not able to explain how the native people did not get sick and
they consumed a lot of corn in their diet. After thousands died, someone
discovered that, although the natives ate the corn, they added lime as a
treatment. The European settlers did not like the taste of the corn with lime, so
did not use it. Lime was the source of the niacin for the Indians, and so they were
not deficient in the vitamin. Once the settlers were able to add B3 to their diets
the disease all but disappeared.
Tuna, chicken, turkey, salmon, tofu, calf’s liver, peanuts, cottage cheese, milk
and asparagus provide a significant source of vitamin B3.
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Reduced B-nicotinamide adenine dinucleotide, or NADH, is a form of Vitamin B3
that boosts energy in cells throughout the body. It also helps with production of
the neurotransmitters dopamine and norepinephrine in the brain.
Studies indicate that NADH may be useful in the treatment of Alzheimer's and
Parkinson's disease.
B-5
Vitamin B5 is found in nearly every food that we eat, so deficiencies are only
usually found in people who are starving, those on special diets, and in clinical
studies where the vitamin has been eliminated or reduced.
A deficiency in vitamin B5 causes chronic paraesthesia. Paraesthesia is most
familiar to us as the numbing sensation we feel as ‘pins and needles’ or a limb
‘falling asleep’ that we experience from time to time. Paraesthesia is perfectly
normal in this situation; however, in vitamin B5 deficiencies it happens quite
often.
Prisoners of war who experienced malnutrition sometimes reported prickling and
burning sensations in their hands and feet, which many doctors now believe to
have been paraesthesia. Since this is not as common today, vitamin B5 is not
usually found in vitamin supplements.
B-6 (Pyridoxine)
Vitamin B6, also known as pyridoxine, plays an important role in the formation of
neurotransmitters or brain nerve messengers. A deficiency of B-6 can result in
depression and mental confusion.
Aside from maintaining many of our bodily functions, vitamin B6 has been shown
to improve memory while supporting brain health. Research shows over time that
a daily intake of vitamin B6 resulted in improved memory, and the brain was able
to process information at a faster rate.
Vitamin B6 helps convert 5-hydroxy-tryptophan (5HTP) in into the mood chemical
serotonin, and also helps in making dopamine, our mood and alertness
chemicals. A diet containing from 2-10 milligrams a day of B-6, either in
supplement form or eaten in your diet, will do wonders for your brain health.
B6-rich foods include bananas, eggs, carrots, bell peppers, cranberries, turnip
greens, cauliflower, garlic, tuna, mustard greens, and kale. For your body to
absorb more vitamin B6 from food, avoid smoking and excessive alcohol
consumption.
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B-7
Biotin, or vitamin B7 is found in most meat, liver, milk, peanuts and some
vegetables. A deficiency causes rashes, hair loss, anemia, and mental conditions
including hallucinations, drowsiness, and depression.
Biotin travels in the bloodstream and eliminates the excess through the urine.
The body does not build up reserves of vitamin B7, you have to ingest it daily in
your diet or a supplement.
Mild biotin deficiency is also found is about half of all pregnant women due to a
higher use of vitamin B7 in their bodies, and the World Health Organization
recommends supplements are recommended for such women.
There was a brief spike in the number of cases of biotin deficiency when it
became popular for bodybuilders to consume raw eggs because one of the
proteins found in raw egg white binds vitamin B7 and makes it difficult for the
body to use, leading to a deficiency. Cooking egg whites makes this protein
inactive.
B-9 - Folic Acid
The B vitamin folic acid has been closely linked to fighting off dementia and
Alzheimer’s disease, and reducing the rate of memory loss in the elderly. Among
healthy people, lower levels of folic acid is believed to be linked to lower scores
on memory tests.
Folic acid helps to send oxygen to the brain
by helping in the production of red blood
and controlling the levels of homocysteine
in the blood.
Homocysteine, at elevated levels, is known
to damage brain cell, so adequate
supplementation with folic acid is strongly
advised if you lack brainpower. Folic acid
has also been reported to improve shortterm memory and alertness. If you take folic
acid, you will feel more mentally alert,
instead of being sluggish and lethargic.
This vitamin is found in a wide variety of foods, especially liver and raw
vegetables, legumes, nuts, avocados, cereals, and spinach and other leafy
greens. Normally, a well-balanced diet provides enough folic acid, but low-dose
supplements (200 to 500 micrograms) seem safe. You need to seek medical
advice if you plan to take higher levels of folic acid.
19
Foods high in folic acid prevent the breakdown of neurons, and help to keep your
overall nervous system healthy. They include:
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Okra
Spinach
Lentils
Black Beans
Garbanzo Beans
Collards
Romaine Lettuce
Asparagus
Sunflower Seeds
Black-eyed Pea
Orange Juice
Tomato Juice
You can find folic acid supplements in most local drugstores. Foods rich in folic
acid include leafy green vegetables and legumes, such as beans and lentils.
B-12 (Cobalamin)
Vitamin B12, or cobalamin, takes on a number of roles, including helping in the
formation of myelin. Myelin acts as insulation around nerve cells to form l
The brain needs this vitamin to maintain healthy function and help with the
formation of red blood cells.
Deficiency of vitamin B12 known as hypocobalaminemia is gradual, causing
deterioration of the spinal cord and very gradual brain deterioration that could
result in loss of sensory or motor skills. Mental disorders from the gradual brain
damage begin to show themselves as fatigue, irritability, depression, or bad
memory. As the disease progresses over several years, psychosis and mania
can appear. This damage is irreversible. Fortunately, this vitamin is found in
enough foods, and if need be supplements, that it is not as common as it once
was to have a deficiency. It is most often found in developing countries in those
who follow a vegetarian or vegan diet.
"Sometimes as people age, they have impaired absorption of B12," says Kimball,
a nutritionist at the Ochsner Clinic's Elmwood Fitness Center in New Orleans. In
fact, B12 deficiency can present as similar to Alzheimer's disease,” she says.
"My grandmother couldn't make sense until her doctor supplemented her B12,"
she tells a reporter at WebMD.
You should aim for between 3 and 100 micrograms of B12 a day. Beef liver,
roast beef, oysters, sardines and herring are high in B-12. Children need much
more B12 than adults because they are growing, so infants who are only breast-
20
fed can become deficient and suffer permanent brain damage if their mother is
only slightly deficient.
A study published in Neurology in 2010 evaluated the blood and levels of Vitamin
B12 in 271 normal individuals between the ages of 65-79. The study ran for
seven years and chose this age range because of the high risk in these age
groups for memory loss and stroke. Vitamin B-12 helps maintain healthy nerve
cells and red blood cells. A vitamin B-12 deficiency, most common in vegetarians
and older adults, can cause various signs and symptoms, including difficulty in
memorizing, remembering names and faces and cognitive functions.
In this study, holotranscobalamin, the active ingredient in vitamin B12 is believed
to lower the homocysteine blood levels associated in the prevention of brain
shrinkage, reduces the risk of cognitive impairment, memory loss and dementia.
Older people commonly have a low blood level of B12 (below 170-250 picomol
per ml), and their risk for memory impairments are much greater. Results from
the study showed the risk for Alzheimer’s Disease (AD) decreased by 16% for
micromolar increase of B12 in their blood.
To put it into non-scientific terms: The higher your level of B12 in your blood,
along with other risk factors, the better your risk of preventing Alzheimer’s or any
other form of dementia. Although B12 is not the only consideration, this study
shows there is good evidence to believe a lower level of B12 is a good indicator
there could be memorizing and
cognitive problems, and that more
research will could prove or disprove
this theory.
Over a 2-year period the subjects in
the above study were given
significantly more than the average
minimum daily requirements on a
vitamin bottle. That does not
disprove the theory, but holds out
new confidence that further study will
come back with the message that
vitamin B12 does help improve your memory, and is one of those valuable brain
foods your body needs to help improve memorizing and cognitive functions.
Unfortunately, with age some people lose the ability to absorb enough B12.
Some 20 percent of people over the age of 60 can't absorb enough B12; that
percentage jumps to 40 percent by age 80. For this reason, older individuals
might want to choose cereals that are fortified with B12 or consult a doctor about
taking a B12 supplement.
21
Some diseases (such as Crohn's disease), as well as surgical removal of the
intestine, can also result in poor B12 absorption. In a small number of cases,
chronic B12 deficiency requires injections of the vitamin on a monthly basis.
Scientists have known for a long time that vitamin B12 and folate are important to
the body, but until their recent discovery that some people are actually born with
a gene that shows a predisposition to dementia and Alzheimer’s they did not
associate vitamin B12 and folate with memory loss. As a matter of fact, until now
only a few researchers have explored how nutrition and our genes work together
to promote better memory function.
Researchers, funded by the Agricultural Research Service (ARS) and reported in
the November 30, 2007 edition of Science Daily, delved into the co-relation
between the decline in memory and cognitive function in senior citizens and their
intake of two B vitamins – vitamin B12 and folate. Both these vitamins are
important in the development of healthy nerve and blood cells.
The scientists found an interesting association among seniors aged 60 and older
whose vitamin B12 blood levels were low and mental decline. They found also,
that taking stomach-acid blockers could contribute to a gradual lessening of B12
absorption in the body. Although scientists determined long ago that a serious
deficiency in vitamin B12 leads to declining cognitive and memorizing abilities,
they are still working on the implications that having too much folic acid (from
fortification in food), and too little vitamin B12 (due to poor body absorption) have
on memory and cognitive functions.
According to Martha Savaria Morris, PhD, epidemiologist at the USDA HNRCA,
"we found a strong relationship between high folate status and good cognitive
function among people 60 and older who also had adequate levels of vitamin
B12." "People with normal vitamin B12 status performed better if their serum
folate was high," explains Morris, "But for people with low vitamin B12 status,
high serum folate was associated with poor performance on the cognitive test."
Seniors with low vitamin B12 status and high serum folate were also significantly
more likely than seniors in other categories to have anemia, a condition caused
by reduced amounts of hemoglobin in oxygen-carrying red blood cells, or by a
deficiency in the number or volume of such cells.
"For seniors, low vitamin B12 status and high serum folate was the worst
combination," says Morris. Vitamin B12 deficiency, which many seniors have due
to decrease in the body’s ability to absorb the vitamins as it ages, can have an
impact on the DNA needed to grow new cells, and for neurological function.
Folate and vitamin B12 are believed to work together to prevent mental decline.
Vitamin B12 can be found in meat, fish, poultry, eggs, and dairy products. It can
also be found in supplements, or as injections given by your doctor. Folate is
22
found in leafy green vegetables, beans and citrus fruits. Since 1998 the U.S.
Food and Drug requires that all enriched cereal-grain products be fortified with
folic acid, the synthetic form of folate, to help prevent birth defects in infants. This
governmental requirement has led to some individuals having too much folate in
their diets.
So, when your mother told you to take your vitamins she wasn’t just trying to get
your body to remain healthy, she was actually accelerating your learning and
improving your memory by providing you with natural brain food.
Choline
Choline is not officially a B vitamin, but is usually lumped in with them. It is the
formative molecule for the neurotransmitter acetylcholine, which is involved in
many functions including memory and muscle control.
In order for our body to produce
acetylcholine it needs a nutrient
called choline. As our brains get
older we are not able to produce
choline as well as we once did and
we end up with a choline
deficiency. By increasing the
amount of choline that gets to the
brain we increase our brain and
memory power.
Research conducted at Duke
University showed that rats by injected with choline had far superior brains to
other rats, with more neural activity. The rats were able to learn quicker and
remember more - and this lasted into old age.
Scientists at the University of North Carolina discovered that if pregnant rats don't
get enough of the B vitamin choline, the learning and memory centers in the
brains of their developing offspring could be permanently affected. Whether the
same holds true in pregnant women who get too little choline is not yet known. (If
you are pregnant or trying to become pregnant, be sure to discuss vitamin and
mineral supplementation before conception or as early in your pregnancy as
possible. But don't take any over-the-counter or prescription supplement or drug
without clearing it with your doctor first.)
Milk has a high concentration of choline, and can be found in supplements,
although it does have a fishy smell. You will be amazed at the greater mental
performance you will receive, almost immediately, even for people with severe
mental decline.
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Food for Thought
1. After learning about all the advantages to taking B vitamins, are you going to
look into eating more food that contains these highly brain-boosting vitamins?
2. Do you believe the studies that say B vitamins are memory boosters?
24
Chapter 4
Other Memory Essential Vitamins
We are learning that the proper nutrition is essential for maintaining top brain
performance, and it could be possible you may not be getting all that you need
from your normal diet.
The vitamins in the B group are extremely important, but they are not the only
vitamins that aid in maintaining and improving brain function and fight off memory
loss. You many want to include these essential vitamins in your daily diet or
supplement routine.
When you lack certain vitamins your body is tired, your skin starts to sag and
take on different colors, your teeth and bones are affected, and in some cases
serious illness could take place, sometimes fatal.
Vitamins work with other nutrients to interact
and help in metabolizing food, digestion and
in developing blood cells. Some vitamins are
reported to help slow down the aging
process, prevent cancer cells from forming,
and to strengthen the immune system.
There are 13 different vitamins, and they are
divided into two types of categories - water
soluble and fat-soluble. Water-soluble
vitamins can be absorbed and dissolve quickly into the bloodstream. They need
to be consumed from foods every day because the excess is passed through the
urine and can’t be stored in the body.
Water-soluble vitamins play an important part in the metabolizing, break down,
and digestion of protein, fats and carbohydrates - bringing about the subsequent
release of energy into the body and without an adequate supply of these
vitamins, these processes may not be properly completed.
The fat-soluble vitamins - A, D, E and K, are absorbed in the intestine. They do
not have to be taken every day, since they are stored in the liver.
Most vitamins can be found in fruits and vegetables, and for optimum results
should be eaten raw, as the cooking of them depletes their power.
Just as the right amount of vitamins are essential for your health, too much can
be harmful, so check before adding supplements of any vitamin to your diet.
25
Vitamin A - Retinol
Stress is one factor that destroys your memory and other brain functions. Over
time, stress does a lot of damage to your brain cells, causing them to die out or
lose strength. Vitamin A helps your body in dealing with stress. It has antioxidant
properties that provide protection against damaging free radicals in the brain.
Vitamin A is important for the forming of healthy teeth and bones, mucous
membranes and skin, and aids in vision (especially night vision).
Vitamin A is fat soluble, so it is stored in the liver. Because of this, too much
vitamin A can result in a build up of the vitamins that could damage the liver. A
deficiency in vitamin A can contribute to poor
night vision, eye problems, a weakened
immune system, and makes one more prone
to infections.
Research has found that chronic infection is
very damaging to the brain, and can cause
acceleration in aging and dementia. Vitamin
A helps in building of the immune system and
fight against infection.
Food sources of vitamin A are carrots, sweet
potatoes, apricots, cantaloupe melon,
broccoli, spinach, pumpkin, meat, eggs, oily fish, liver, milk, cheese, and kidney.
Yellow, orange, and green vegetables are rich in beta-carotene, a powerful
antioxidant that converts to vitamin A in your body.
Vitamins C (Ascorbic Acid)
Free radicals, atoms and molecules that are often a byproduct of a chemical
reaction in your body involving oxygen, can damage your brain cells. Research
clearly shows that free radicals damage the brain during normal aging as well as
in Alzheimer's disease. Antioxidants help to eliminate free radicals from your
body, and vitamin C is most available antioxidant on the market today. Ensuring
enough vitamin C in your body will help improve your brain’s overall function.
Getting enough of vitamins C may also help perk up a lapsing memory and keep
it sharp, and help to ease some of the stress put on brain cells by free radicals,
which are released during normal chemical reactions in the body.
Vitamin C is required daily because it is water-soluble, and is a necessary
vitamin for a number of body functions. It is required for the formation of collagen,
which helps to maintain skin, teeth, gums, tendons and ligaments. It helps to heal
wounds quicker, strengthen the immune system, and fight off cancer cells.
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Vitamin C is also required to form neurotransmitters, such as dopamine in the
brain, and helps to reduce any damage to the body from toxic substances and
chemicals.
Although when you take your vitamins is not important, what you take with them
is. Vitamin C helps you absorb iron, so taking your vitamin C at the same time
you take your iron can be beneficial. Vitamin C can also aid in the absorption of
aluminum, like that found in antacids, so if you take your vitamin C two hours
before or four hours after you take an antacid you will get better results.
On the other hand, sometimes, one vitamin can interfere with another vitamin.
For instance, if you take large doses of vitamin C, it may hurt in the absorption of
vitamin B-12. Vitamin C can also interact with estrogen, warfarin, acetaminophen
and aspirin, so you should not take it in combination with any of those
medications.
Vitamins C is linked to helping keep your arteries open and functioning properly.
It also has been found to improve your memory and reasoning powers due to its
antioxidant properties.
Vitamin C plays a significant role in
neurotransmitter regulation, and aids in the
manufacture of norepinephrine, a major
neurotransmitter that acts as a stimulant. We
need this vitamin, therefore, to fight stress
and keep the brain active. Smoking and
alcohol consumption may lead to vitamin C
deficiency.
A recent study found a correlation between
memory problems and babies who suffer a vitamin C deficiency. Another study
found that vitamin C protects against memory problems and loss of mental
alertness.
Researchers from Johns Hopkins University found that people taking vitamins C
were 78% less likely to have had a diagnosis of Alzheimer's at the study's start
and 64% less likely to have developed the disease four years after the study
began. If you are taking supplements, aim for 500 micrograms once or twice a
day, she says.
Vitamin C is water-soluble. This means that it is not stored inside your body, so
you should have an adequate supply of it in your diet. Vitamin C is essential for
brain health as it helps to protect your brain from free radicals. The University of
Maryland Medical Center states that free radicals are unstable compounds that
form when your body converts food into energy. A build-up of free radicals may
harm the brain, turning it brittle and possibly contributing to the development of
27
brain cancer. Vitamin C can be found in foods such as cabbage, blueberries, red
peppers, cooked leafy greens, pineapples and oranges.
Because vitamin C is relatively safe, and are essential to proper functioning of
many different areas of the body, ensuring adequate intake of them-and even
getting more than the recommended daily allowance-is not likely to be harmful.
It's still best to consult your doctor before taking higher-than-recommended
doses.
Of course, before taking any supplements talk to your doctor first, many may
interfere with the absorption of medications you may be taking or may cause
bothersome side effects.
Those with a vitamin C deficiency (also known as scurvy) are prone to more
infections, slower healing, dental and gum disease, lethargy, loss of appetite, dry
skin, painful joints, anemia and a slower metabolism. It also could be fatal if left
untreated.
You can find vitamin C in a wide variety of fruits and vegetables, citrus fruits,
melon, strawberries, blackcurrants, green peppers, tomatoes, broccoli, kiwi fruit,
potatoes, dark green leafy vegetables, red peppers, squash, mango, papaya,
cauliflower, pineapple, blueberries, raspberries and cranberries.
Vitamin D
Vitamin D is manufactured when the body is exposed to sunlight. Exposure to the
sun three times a week, for a period of 10-15 minutes each, is enough to produce
the necessary requirements. Inadequate amounts have been found to increase
the rise of dementia.
In a study published in the Archives of Internal Medicine (July 12, 2010), vitamin
D not only helps to ward off dementia, it may also prevent Parkinson’s disease
and help to maintain normal brain health. Findings in the study showed that
about 60 percent of individuals with a vitamin D deficiency experienced a decline
in thinking, memory and learning.
Vitamin D helps to maintain strong bones and teeth, and can prevent
osteoporosis. It is needed to absorb calcium.
Baby boomers (people ages 47 through 65) are becoming more health and
memory conscious as they enter what some term as “The Golden Years”. As we
age our ability to remember and process information starts to diminish. Since
research has shown that there are a number of things we can do to slow down
that process, and even halt age-related memory problems altogether, more and
more people of the aging population are seeking ways to enhance their memory
fitness. One of these ways may be to take in more vitamin D.
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A study linking vitamin D to cognitive function was funded by the Agricultural
Research Service (ARS) and published in Journals of Gerontology. It set out to
find out whether aging boomers can slow down their mental decline by getting
more vitamin D in their life, since the brain’s pathways for metabolizing vitamin D
in the brain’s hippocampus and cerebellum regions are involved in forming new
memories, as well as cognitive functions like planning and processing
information.
More than a thousand boomers receiving home care
participated in the study. As people age they tend to
take in less vitamin D and spend less time out in the
sun. Researchers in this study believe that the
decrease in vitamin D intake could play a part in
mental decline. Participants were given psychological
and blood tests and results were studied among the
three categories of vitamin D blood concentrations:
deficient, insufficient or sufficient.
Vitamin D is a fat-soluble vitamin that is not present in
very many foods. You can get vitamin D from the sun,
when ultraviolet rays from sunlight strike the skin and
trigger vitamin D synthesis. It is also found in cod liver
oil, fish, eggs, and as an additive in milk and dairy products, or in supplemental
form. Vitamin D promotes calcium absorption in the stomach, and is needed for
bone growth. Without a sufficient supply of vitamin D bones can become brittle,
thin or misshapen, which is why many older people get broken bones easily.
Added to calcium, vitamin D also protects older adults from osteoporosis.
The results of the study found that 35% of the participants had sufficient vitamin
D in their system and had better “executive performance” in tests that measured
their perception, cognitive functions and reasoning than those who were deficient
or had insufficient amounts of the vitamins in their blood. Other variables were
also taken into consideration in the testing. This would suggest that seniors and
those approaching the senior stage in their life can do well to get plenty of
vitamin D in their diet, and from the sun, to help boost their memory fitness as
they age.
Since Alzheimer’s disease, the most common form of dementia, affects
approximately 47% of the population over the age of 85, and people are living
longer, identifying nutritional factors that could help to enhance their quality of life
by maintaining their memory function and cognitive vitality is very important for
the boomer, their family and as a public health benefit as well.
A lack of vitamin D (rickets) has been shown to disrupt the brain's ability to plan,
process and form new memories. One study suggests that the decreased level of
vitamin D in the elderly is associated with the loss of memory due to aging. The
29
softening and weakening of the bones and muscles, insomnia, and nervousness
also signify rickets. It can cause permanent deformities in children. It is relatively
rare in developed countries, but in others is most common in infants and children
who have poor diets or are housebound. Breastfed infants, where their mothers
do not get enough sunlight, are at higher risks. In recent years there has been a
slight increase in children with rickets possibly due to too many of them staying
indoors.
Rich sources of vitamin D include cheese, oysters, fish and fortified milk. dairy
produce, oily fish and fish oils, eggs, oysters and fortified cereals. Look to eating
more mackerel, tuna and foods fortified with vitamin D to increase your daily
intake of this vitamin.
Vitamin E (Tocopherol)
Vitamin E is an important antioxidant that is essential for protecting the tissues
and cells from free radicals and other harmful substances. Research has found
that by adding a supplement of vitamin E to your diet it can delay the progress of
Alzheimer’s disease, or possibly prevent it altogether. As a matter of fact,
antioxidants can prevent a lot of brain disorders, like Parkinson’s.
In addition to brain function, vitamin E is important in the prevention of cancer,
cardiovascular and heart disease. It is also used in skin creams because it may
be possible to prevent aging in the skin.
Vitamin E can help prevent strokes by
strengthening the blood vessels and protecting
them against damage from oxidation. A twoyear study by the National Institutes of Health
(NIH) found that it can help slow the brain
deterioration in Alzheimer's patients. Brain
degeneration happens when oxidation of free
radicals causes the build up of amyloid, a
protein substance that interferes with the
neurological network. The antioxidant
properties in vitamin E can help decrease
amyloid level and keep the brain in good
shape.
Vitamin E is fat-soluble, so it is stored in the liver. It is important for the
production of red blood cells, essential for transferring oxygen to the brain and
other cells throughout your body, and helps to reduce the pathogenesis of
dementia and improve the health of your brain cells. There is also evidence that
vitamin E can keep nerve cells in the brain from dying after suffering a stroke. It
has been found to improve the memory function of the elderly.
30
Although vitamin E apparently doesn't decrease the risk of developing
Alzheimer's, it may slow its progression. Free radicals, produced during normal
chemical reactions in the body, can damage brain cells. Vitamins E act as an
antioxidant, neutralizing free radicals and easing up nerve and brain cell stress.
In a study of patients with Alzheimer's, treatment with 2000 IU of vitamin E per
day for 2 years was beneficial in delaying the primary outcome (time to the
occurrence of death, institutionalization, loss of ability to perform activities of daily
living, and severe dementia) of disease progression.
There are some warnings if you are thinking of taking a vitamin E supplement.
Vitamin E deficiencies are not common, but may include some nerve damage. It
interferes with absorption of some antidepressants and can make them less
effective. Cholesterol-lowering medications can decrease the absorption of
vitamin E and bring down the levels of vitamin E in the blood. If you are taking
the anticoagulant or blood-clotting drug, like warfarin, taking vitamin E can
increase the risk of abnormal bleeding. Recent studies have raised concerns
about an increased risk of deaths in unhealthy people who take high doses of
vitamin E, so be sure to consult with your doctor before taking this supplement.
You can find vitamin E in leafy green leafy vegetables, nuts, seeds, wheat germ,
grains, spinach, asparagus, cereals, sweet potatoes, sunflower, olive and
soybean and vegetable oils such as canola, palm. Your local drug or health food
store should also be selling this popular vitamin supplement.
Vitamin K
Vitamin K refers to a group of vitamins - vitamin K1 and vitamin K2. A range of
other K vitamins called K3, K4 and K5 are used mainly in animal food. Plants
synthesize Vitamin K1; Vitamin K2 is produced by both humans and animals, and
by bacteria found in the large intestine. The ‘K’ in vitamin K is derived from the
German word "koagulation" (English word is Coagulation), which is the process
in which blood forms clots. Vitamin K facilitates the function of several proteins,
including those that are responsible for the forming of blood clots. It plays a vital
role in cell growth and the metabolism of bone and other tissues.
Vitamin K has been shown to function within several systems in the body. It also
maintains healthy bones, facilitates cell growth and prevents cardiovascular
disease.
Blood clots through a process called the ‘coagulation cascade’, which involves a
cascade of enzymes activating each other. Fibrin, a protein that clumps together
to make part of the plug/clot in an attempt to stop bleeding, is formed at the end
of the cascade. The activation of some of the enzymes in the coagulation
cascade is also dependent on vitamin K.
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It is on this principle that oral anticoagulants like warfarin (Coumadin) function.
While blood clots form naturally to stop us from hemorrhaging to death, they can
also be dangerous if they lodge in the heart or blood vessels. This prevents blood
from reaching its destination, resulting in the death of the target tissue, including
brain tissue. Anticoagulants are prescribed to patients at risk of forming such
clots. These anticoagulants block vitamin K function, resulting in decreased
formation of clots. It is primarily vitamin K1 that is used when it comes to blood
clotting.
Vitamin K2 plays an important role in bone formation. It is also involved in the
prevention of bone loss. Vitamin K modifies the protein osteocalcin, which gives
osteocalcin the ability to bind to calcium. Calcium can then help to form the bone
matrix.
Recent research has shown that vitamin K also works with vitamin D to facilitate
the function of osteoblasts, the bone building
cells. On the other hand, it works to inhibit the
production of osteoblasts (the cells which
breakdown bone).
Vitamin K is manufactured in the human gut.
This deficiency affects nearly half of all
newborn infants worldwide. Many hospitals
give newborns vitamin K injections to avoid
the more severe symptoms. Unfortunately
babies born outside hospitals are statistically
at a much higher risk of serious deficiencies.
Newborns have not yet developed gut
bacteria, which is why they are so prone to
deficiencies.
When there is a deficiency of vitamin K, osteocalcin does not bind with calcium,
which means that calcium cannot bind to the bone matrix. With the lack of
calcium bones eventually become porous. Calcium is then also free to travel in
the blood, and eventually gets deposited in the arteries. This causes a hardening
of the arteries, a condition also known as atherosclerosis.
Other than newborns, vitamin K deficiency is found in alcoholics, bulimics, strict
dieters, and people with various severe diseases such as cystic fibrosis. Adults
who bruise or bleed easily sometimes have vitamin K deficiency which itself may
be indicative of one of these more serious disorders. In severe cases of vitamin K
deficiency, uncontrolled bleeding occurs, and underdeveloped faces and bones
can develop.
The protein Gas6 is dependent on vitamin K. This protein is important for
regulating cell growth, preventing cell death, and helping cells to communicate
32
with each other. It could also be involved in the development of aging in the
nervous system.
Liver, cheese, green leafy vegetables and soybeans are all good sources of
vitamin K1. However, only about 10% of the vitamin K1 in your food reaches your
bloodstream, and vitamin K1 remains in your body for only a few hours before
being secreted. About 80% of the vitamin K in the Western diet is vitamin K1.
Dietary sources of vitamin K2 are rare.
Vitamin K2's biggest function is to prevent the accumulation of calcium deposits
in your arteries. When calcium deposits form in your arteries, your risk of heart
disease goes up. Vitamin K2 removes calcium from your blood, and moves it to
the bones and teeth. Therefore, vitamin K2 is essential for strong, healthy teeth
and bones, as well as a strong, healthy cardiovascular system.
Vitamin K2 is also a powerful antioxidant, and as such can prevent a range of
health problems, including cancer and obesity. The antioxidants in vitamin K2
can help prevent free radical damage inside your body, to slow the signs of
aging.
Fermented foods, like cheese, soy tempeh, natto (a traditional Japanese soy
food), spinach, cauliflower, kale, spring onions, sauerkraut and pistachio nuts are
all good sources of vitamin K. Other sources include chicken breasts and livers,
ground beef, egg yolk and butter. Butter made from organic, free-range milk is
highest in vitamin K2.
Vitamin P - Bioflavonoids
Bioflavonoids are also known as vitamin P. They are super-antioxidants found in
many natural foods, which contain specific capabilities to increase bodily health
in many different ways. They support strong cell formations and some say even
suppress poor cellular growth in order to deliver an anti-carcinogenic effect.
Bioflavonoids contribute to good heart health, and combat atherosclerosis, as
well as conditions like Alzheimer’s disease. They are found in many of the same
foods that contain vitamin C, and
these super antioxidants complement
and enhance vitamin C’s effect on the
body.
Fresh fruits and vegetables are
generally the top choices for getting
plenty of bioflavonoids in a diet. The
best are red or sweet bell peppers;
strawberries; citrus fruits like oranges,
lemons, limes, peaches, nectarines;
33
broccoli; Brussels sprouts; tropical fruits like mangoes and papayas; garlic;
spinach; and teas.
Food for Thought
1. What problems have you been experiencing lately within your body and your
brain? Have you seen any deficiencies listed here that could explain these
symptoms?
2. All vitamins are important for some area of the brain - the heart, which pumps
the blood that distributes the nutrients; as well as the vitamins and chemical
interaction that takes place in order to protect and keep the brain healthy from
free radicals. Would a simple multi-vitamin do the trick for you, or are there
specific vitamins that would be of better use? (Caution: please consult your
health professional before making this decision.)
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Chapter 5
Minerals That Advance Brain Activity
Usually, by the time you reach the age of 30 some of your brain cells have
already started to die off as your body reduces the amount of chemicals it has
used in the formation and development of the brain.
By this time medications; toxins in the atmosphere and in the foods we consume
have begun to build up in our bodies; and the stress, poor diet and come illness
and inflammation has begun to take its toll on your cells and neuroconnections.
These all lead to impaired memory.
The decline starts off with mild memory problems - like forgetting where you
leave your keys or why you opened the refrigerator. By increasing your intake of
essential and trace minerals you may be able to improve your brain's storage and
recall functions.
Minerals are the chemical elements that your body needs to survive. They also
are important in the formation and synthesis of enzymes needed to carry out
various different chemical reactions in the body. Your body does not make these
minerals, but you can take them in with the food you eat. Different minerals
perform different functions within our bodies. For example, minerals help in
synthesizing important hormones, and control our heartbeat.
Most minerals come from plant food because the plants absorb the minerals from
the soil. The best way to get the right amount of minerals is by following wellbalanced diet containing vegetables, fruits, whole grains and different protein
sources. These minerals must be present in normal proportion so that body may
carry out its normal functions easily.
Minerals are present in large quantity in all nuts and grains. As an example,
minerals like manganese, chloride, copper, magnesium, molybdenum, sodium
and selenium are all found in the nuts in rich amount. Many of these nuts contain
high quantities of copper, while salted nuts possess high level of sodium.
Different nuts that contain minerals include: Brazil nuts, cashews, amaranth,
durum, rye, barley, pumpkin seed, spelt and buckwheat.
Most fruits, vegetables and seafood are rich sources of minerals. There are also
foods on the market that are fortified with minerals - like beans.
All parts of our body are made up of minerals - our hair, bones, organs, muscles
and tissues. Because of this minerals are vital to our body’s survival. As in the
environment, if we are not careful with our mineral usage, they will start to
deplete and then we will be faced with consequences we may not like. In order to
35
be safe, just add some foods like the ones below that are full of the needed
minerals to keep our body, and our brain, in tip-top shape!
Boron
Boron is a trace mineral essential to human health. Trace minerals occur in the
soil, in foods, and in your body at much lower levels than the macro-minerals, so
they become more easily depleted. It recently has become popular after
researchers found that it helps the bones use calcium. Increased boron levels in
the soil have been associated with a lower risk of osteoarthritis.
When boron deficiencies occur, and deficiencies are much more common than
toxicity, it disrupts important metabolic functions and working of the enzymes in
the body, like blood sugar regulation; the regulation of iodine for thyroid
production; and metabolization of zinc for proper immune function. Deficiencies
occur due to a low consumption of fruits and vegetables. In the elderly it can
affect bone and calcium metabolism and lead to osteoporosis.
If boron occurs in sufficient levels in the soil in which food is grown, the mineral
will be in abundance in whole foods, such as apples, grapes, nuts, legumes, and
leafy greens.
Boron acts on the parathyroid glands to regulate calcium, magnesium, and
phosphorus balance. It is also used to prevent bone loss.
Some diseases, activities, foods, and drinks can increase your risk of trace
mineral deficiency - through sweating and dehydration. Diseases and conditions
to watch out for include parasitic infections, ulcers and diverticulitis (with chronic
blood loss), liver disease, burns, chronic inflammatory bowel disease, and weak
digestion. You need about 1 mg of boron daily from your diet, but 3–5 mg may be
more.
Calcium
Calcium is the fifth most abundant element by mass in the earth’s crust. As a
major material, calcium is used in the formation of bones, shells and teeth.
Calcium is the most abundant metal by mass in many animals, and is essential
for all living organisms.
36
It is involved in enzyme production, and one of the effects of low calcium is
memory loss. Calcium improves the formation of neurons and nerve impulses,
and plays a role in several processes that affect the brain’s function, including
enzyme production.
According to The Merck Manual one of the symptoms of hypocalcaemia - too
little calcium in the blood, is memory loss. Since memory loss can have many
causes, you will need to see a physician to have blood or urine tests completed
to determine if you have low blood calcium. He may treat you with intravenous
calcium therapy or calcium supplements.
Calcium is found in milk, soymilk, many kinds of
juices, and many antacids. If you know that your
diet is calcium-poor, buy over-the-counter
calcium supplements that provide at least 1 g,
or 100 percent of the U.S. Food and Drug
Administration's recommended daily intake for
adults.
Vitamin D supplements can increase your
body's absorption of calcium, and many supplements add vitamin D to their
calcium to help in the absorption.
Copper
Copper interacts with enzymes in your brain that regulate proper brain function,
and coordinates between various cells throughout your central nervous system.
This mineral plays a significant role in the electron communication chain, which is
one of the major energy-producing pathways in your body.
A copper deficiency, according to the United States Department of Agriculture,
adversely affects brain function by slowing down energy production. It can cause
neurological symptoms, such as irregular muscle coordination, peripheral
neuropathy, and diseases of the spinal cord.
Copper ions are water-soluble. In significant amounts they can be toxic, but in
lower amounts are essential trace elements to all plant and animal life.
Copper is found mainly in the liver, muscles and bones. The human body
absorbs copper in the gut, then transports it to the liver where it binds to
albumine, the most abundant plasma protein that is needed for the proper
distribution of bodily fluids in the heart and body tissues. Excess copper is
excreted via bile, which carries some copper out of the liver that is not then
reabsorbed by the intestine.
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Because copper is used to help absorb iron, a deficiency of it can produce
symptoms similar to anemia - stunted growth, bone abnormalities, osteoporosis,
hyperthyroidism, and glucose and cholesterol metabolism problems. An
accumulation of copper in the body can cause Wilson’s disease, where it
manifests itself as neurological or psychiatric symptoms, and liver disease.
Iron
According to The Linus Pauling Institute, iron is a mineral necessary for healthy
brain and nerve function. Some research has indicated that iron deficiency
anemia in children has been linked to poor cognition and poor achievement in
school.
Iron is responsible for the production of the chemicals in the brain that are
essential to restoring memory. Studies have shown that people with an iron
deficiency do not score as well on memory exams as those who do not have the
iron deficiency.
Iron is responsible for improving the brain's production of chemicals like
dopamine and serotonin, the “feel good” chemicals in the brain. These two
chemicals are essential for restoring faulty learning and memory.
A study by The American Physiological Society has concluded that women with
an iron deficiency performed lower on memory exams than women with healthy
levels of iron.
Iron is essential for life. Not only is it found in proteins and enzymes, but is
responsible for cell growth and transporting oxygen throughout the body. Too
much or too little iron in your system
can result in serious health issues.
The recommended dietary allowance
(RDA) issued by the Institute of
Medicine of the National Academy of
Sciences to meet nutrient
requirements of 98% of healthy
individuals is:





Women, age 18-51: 18 mg/day
Pregnant women: 27 mg/day
Breastfeeding women: 10
mg/day
Women, over the age of 51: 8 mg/day
Men, age 19 and older: 8 mg/day
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Iron can be found in two forms, heme or nonheme. Heme iron is found in red
meats, fish and poultry (animal foods). Nonheme is found in plants, such as
beans and lentils. Iron fortified foods are fortified with nonheme iron.
The typical healthy adult will absorb 10-15% of their RDA from the food they eat.
If the iron storage in their body is low they will absorb more. In addition, the type
of iron they absorb (heme or nonheme) will make a difference as well. Iron
deficiency anemia will occur when the storage is too low, and the amount
consumed does not meet the minimum RDA.
According to the World Health Organization, iron deficiency is the number one
nutritional disorder in the world. “As many as 80% of the world's population may
be iron deficient, while 30% may have iron deficiency anemia.” The most at risk
of this are pregnant women, women with heavier than normal menstrual periods,
those with renal failure, and those with problems absorbing iron - like from a
gastrointestinal disorder. Those who exercise intensely also are at greater risk,
as well as vegetarians, due to a greater turnover of red blood cells (they need to
take in 30% more iron that the RDA).
Symptoms of iron deficiency include:





Feelings of weakness and fatigue
Slower performance in work or school activities
Inability to maintain body temperature
Lowered immunities
Inflamed tongue (glossitis)
For those who are unable to get adequate iron through their diet,
supplementation may be necessary. It is important to be evaluated by a doctor
before taking iron supplements in order to get a prescription that will be
appropriate to individual needs.
Iron pills are taken to correct an iron deficiency. In addition to iron in supplement
form, you can obtain iron through various food sources. Good iron choices
include beef and other red meats, chicken, shrimp, tuna, blackstrap molasses,
raisins, potatoes, beans, cereals and lentils. If you eat a meal containing
nonheme iron, avoid the use of drinks such as tea, coffee or wine (that contain
tannins), because they will decrease the absorption of the iron.
An iron overload could occur when the body is storing excess iron. If this should
happen the liver and heart are the storage areas, and it could lead to cirrhosis of
the liver and/or heart failure. People with the genetic disease hemochromatosis,
and people with blood disorders that require frequent blood transfusions, are at
greatest risk.
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Lithium
Lithium has been used to help people with mental problems to help calm them
from violent, suicidal or criminal tendencies. It has also been an aid for drug
abusers. Many people call it the drug for “crazy people”, but it actually does a lot
to help the brain by reducing brain shrinkage and memory loss.
The mineral lithium naturally is found in tomatoes, and is added to the water
supply of many communities. It is rare to find it in supplement form or vitamins, or
in health food stores for that matter.
High doses of lithium carbonate are prescribed for patients with bipolar disorder.
Small doses of lithium orotate and lithium aspartate can be found over the
counter in some health food outlets.
Numerous studies have found that a common mineral heals the brain by
stimulating the growth of new brain cells and protecting brain cells from every
known neurotoxin. It has been shown to reduce the incidence of violent crime,
homicide, suicide, and drug addiction, while preventing the brain shrinkage and
memory loss that otherwise occurs naturally with age, as well as helping people
with alcoholism, Alzheimer’s disease, depression, Parkinson’s disease, stroke,
cluster headaches and traumatic brain injury.
The (now late) German orthomolecular physician, Dr. Hans Nieper, stated that
lithium orotate is transported more effectively inside cells, which is more effective
in lower doses than the prescription form of lithium carbonate.
A 10-year study out of Texas found that when small doses of lithium (70-170
micrograms per liter) was added to the tap water of communities the percentage
of violent crimes and suicide decreased significantly. A similar Japanese study
supported these findings. The amount of lithium in the water was approximately
½ of 1% of the amount taken by bipolar patients, and these findings are spurring
on advocates of adding lithium to tap water.
One advocate, Dr. Jonathan Wright, author and found of the Tahoma Clinic in
Renton, Washington, and member of the medical advisory board for Life
Extension Foundation, a non-profit organization, began working with lithium in
the 1970s while conducting research at a VA hospital. He found that a number of
alcoholics, when given lithium, not only drank less alcohol, their aggressive
behavior and violence also was reduced. The subjects were less moody, slept
better, and in general were calmer and happier.
Lithium also seemed to protect the brain from the damaging effects of alcohol,
reducing the hangover the morning after. Although Wright did caution that the
drug would have to be taken regularly, prior to a night of overindulgence, to
protect brain cells. You can’t just pop a “morning after” pill to get the same effect.
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Wright found that children of alcoholics often exhibit the same behavior problems
of their parents, and craved sweets, suffered from depression and often became
alcoholics themselves. He began administering low doses of lithium to the
children and soon found calmer children with less behavioral problems.
In 1999 Wright began using 20 mg/day of elemental lithium (in the orotate form)
himself to protect his brain and prolong his own mental health. He has no family
history of mental disorder, nor was experiencing problems himself. He was just
so convinced of the positive effects of lithium on the brain that he put his money
where his mouth was. The point he decided to take this step was after an article
appeared in the British medical journal, The Lancet, that reported findings of a
significant increase in brain volume (billions of additional brain cells) was found in
subjects after just four weeks of high-dose lithium therapy. This report actually
changed the way neuroscientists thought at the time, that we were born with a
finite amount of brain cells, and when they died out our minds began to decline.
They were finding that brain cells could be replenished, and lithium seemed to
help that process along.
According to Wright, there has been an “avalanche of research” about lithium
since 1999. It has been shown to be a “wonderful neuroprotective agent from any
type of toxin there is.” This protective brain mechanism is so strong that,
according to Wright one respected lithium researcher said that it “verges on
malpractice to prescribe any psychotropic medication (antidepressants, antianxiety meds, and sleeping pills) without lithium to protect the brain.”
In turn, studies have found that if the blood supply is suddenly cut off to the brain,
like from a stroke, brain cells suffer much less damage if the stroke victim has
been taking lithium prior to the stroke (It does not work after the damage has
already occurred.).
In over 30 years, Wright has encountered only two or three people who have had
a possible reaction to a dose of 20 mg/day or less: they thought it might have
caused a slight tremor — which went away when the lithium was discontinued.
On the other hand, he’s had dozens of patients’ report that their benign tremor
improved on low dose lithium
Wright pointed out that every patient is different, and it is wise to also take fish oil
and flax seed oil if one is taking lithium to prevent lithium toxicity, but in over 30
years of working with patients and lithium he had only encountered two or three
people who experienced negative reactions, slight tremors. Dozens of patients,
on the other hand, reported that benign tumors had improved on low doses of
lithium.
Wright did caution that no one should begin a regiment of higher doses of lithium
(over 55-mg. per day of elemental lithium; or 11 tablets of lithium orotate or
aspartate containing 5 mg per tablet) without first getting a blood test to check for
41
toxicity. Lithium toxicity symptoms include tremors of the hands, elevated blood
pressure and flu-like symptoms.
Magnesium
Magnesium is an important mineral because it protects the brain from
neurotoxins that can interfere with cognitive and memory ability.
In 2004, researchers at the Massachusetts Institute of Technology discovered a
link between memory loss and low magnesium intake. They concluded that brain
cell growth in both children and adult brains, requires adequate dietary
magnesium. A later study, conducted in February 2010 at Beijing's Tsinghua
University, in cooperation with MIT and other institutions, reported that a
synthetic magnesium supplement improved memory functions and prevented
memory loss in laboratory animals.
"Magnesium is an important brain
nutrient because it protects the brain
from neurotoxins," says City Island,
N.Y.-based Carolyn Dean, ND, MD,
author of The Miracle of Magnesium.
"Some enlightened surgeons give
extra magnesium to their patients
before and during surgery, especially
brain surgery, for this reason," she
reported in an interview with
WebMD.
The dosage for protecting the brain in general is 300 milligrams one to three
times a day. According to Dean, nuts, seeds, dark leafy greens, and whole grains
have magnesium, but most other foods have little, she says. "Cooked and
processed foods also lose a lot of magnesium making it a very deficient mineral."
Magnesium is sometimes described as an "antistress" mineral, and is also vital
for the production and transfer of nerve impulses, in muscle contraction and
relaxation, in protein synthesis, and in many biochemical reactions. Researchers
have found that magnesium stimulates synapses, the junctions between neurons
in the brain that transmit nerve signals.
Several studies have noted that low levels of magnesium are at the top of the
most common dietary deficiencies in the world, especially among older people,
and there is some speculation that magnesium deficiency may be linked to the
development of Alzheimer's disease, as well.
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An average diet usually supplies about 120 mg of magnesium per 1,000 calories
(or an estimated daily intake of about 250 mg). This is not an adequate level of
magnesium for most people. The current Recommended Daily Allowance (RDA)
for magnesium is about 350 mg for men and 300 mg for women, increasing to
about 450 mg during pregnancy and lactation. The minimum is also expressed
as about 6 mg per 2.2 pounds of body weight, but there are many experts who
feel that the RDA should be doubled to about 600 to 700 mg daily.
Dietary sources of magnesium include green leafy vegetables, nuts, whole
grains, soybeans, milk, dairy, potatoes, seafood and certain fruits.
Note: A new supplement, Magnesium l-threonate (MgT), according to a study in
the journal Neuron, increases the level of magnesium in the brain and can
significantly improve memory and learning. It is not the traditional magnesium,
which has trouble getting past the necessary blood-barrier, where MgT does not.
Further research is necessary to measure its effect in humans, however MgT is
available now for those who want to try it (after first consulting with your health
professional).
Phosphorus
Phosphorus is present in every cell in your body, and is especially concentrated
in your brain. It helps maintain healthy brain function and aids the central nervous
system health by helping nerve cells communicate with one another, and to
activate receptor sites that stimulate neurotransmitter production.
Neurotransmitters, such as dopamine and serotonin, regulate many body
functions, including emotions, energy metabolism, and mood. Low levels of
phosphorus in the brain have been linked to anxiety disorders and muscle
tremors.
Phosphorus can be found in the environment most commonly as phosphates.
Phosphates are important substances in the human body, because they are a
part of DNA materials and they take part in energy distribution. Phosphates can
also be found commonly in plants.
Humans have changed the natural phosphate supply radically by the addition of
phosphate-rich manures to the soil, and by the use of phosphate-containing
detergents. Phosphates were also added to a number of foodstuffs, such as
cheese, sausages and hams.
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Too much phosphate can cause health problems, such as kidney damage and
osteoporosis. Phosphate shortages can also occur. These are caused by
extensive use of medicine. Too little phosphate can cause health problems.
Phosphorus in its pure form has a white color. White phosphorus is the most
dangerous form of phosphorus that is known to us. When white phosphorus
occurs in nature this can be a serious danger to our health.
White phosphorus is extremely poisonous and in many cases exposure to it will
be fatal. White phosphorus can cause skin burns. While burning, white
phosphorus may cause damage to the liver, the heart or the kidneys. In most
cases people whom have died of white phosphorus exposure had accidentally
swallowed rat poison. Before people die from this exposure they often
experience nausea, stomach cramps and drowsiness.
Phosphates have many effects upon organisms, mainly negative consequences
by the emission of large quantities of phosphate into the environment due to
mining and cultivating. During water purification, phosphates often are not
removed properly, so that they can spread over large distances when found in
surface waters. It is because of these human interventions that the natural
concentrations of phosphorus have been rearranged.
The increasing phosphor concentrations in surface waters raise the growth of
phosphate-dependent organisms, such as algae and duckweed. These
organisms use great amounts of oxygen and prevent sunlight from entering the
water. This makes the water fairly inhabitable for other organisms. This
phenomenon is commonly known as eutrophication.
Phosphate is a dietary requirement, the recommended intake is 800 mg/day, a
normal diet provides between 1000 and 2000 mg/day, depending on the extent to
which phosphate rich foods are consumed.
Potassium/Kalium
Potassium is essential for the proper functioning of the heart, kidneys, muscles,
nerves, and digestive system. It keeps your electrolytes in balance and improves
nerves and nerve impulses. It is an essential mineral for all living cells. A
depletion of the potassium supply can cause cardiac problems, and mental
disconnect.
Usually you can get enough potassium in your diet, however there are a number
of things that can remove it from your body - diarrhea, vomiting, drugs, diuretics
(water pills), kidney disease or gastrointestinal diseases. Potassium supplements
are then prescribed to replace the potassium lost and prevent potassium
deficiency.
44
Because potassium and sodium are chemically very similar, it took a long time
before people understood there was a difference. Potassium is not sodium, nor it
is salt. It is one of the top ten most common elements found in the human body,
behind sulfur, chlorine, calcium and phosphorus.
Potassium is found in especially high concentrations within plant cells, and in a
mixed diet it is mostly concentrated in fruits. The high concentration of potassium
in plants, associated with comparatively low amounts of sodium there, resulted in
potassium's being first isolated from potash, the ashes of plants, giving the
element its name. For the same reason, heavy crop production rapidly depletes
soils of potassium, and agricultural fertilizers consume 95% of global potassium
chemical production.
It is important in brain and nerve function, and in influencing the balance between
cells and fluid. It can be detected by taste because it triggers three of the five
types of taste sensations, according to concentration. Dilute solutions of
potassium ions taste sweet, allowing moderate concentrations in milk and juices,
while higher concentrations become increasingly bitter/alkaline, and finally also
salty to the taste. The combined bitterness and saltiness of high-potassium
solutions makes high-dose potassium supplementation by liquid drinks hard to
swallow.
Potassium is also important in preventing muscle contraction. A shortage of
potassium in body fluids may cause a potentially fatal condition known as
hypokalemia, typically resulting from vomiting, diarrhea, and/or increased
diuresis. Deficiency symptoms include muscle weakness, ECG abnormalities,
decreased reflex response, and in severe cases respiratory paralysis and cardiac
arrhythmia.
Foods rich in potassium include parsley, dried apricots, dried milk, chocolate,
nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas,
avocados, soybeans, bran, fish, meat and vegetables.
It comes in oral liquid, powder, granules, effervescent tablets, regular tablets,
extended-release (long-acting) tablets, and extended-release capsules. It usually
is taken two to four times a day, with or immediately after meals.
Supplements of potassium in medicine are most widely used in conjunction with
loop diuretics and thiazides, classes of diuretics that rid the body of sodium and
water, but have the side effect of also causing potassium loss in urine. A variety
of medical and non-medical supplements are available. Take all forms of
potassium with a full glass of water or fruit juice.
Potassium may cause side effects. Tell your doctor if any of these symptoms are
severe or do not go away, such as an upset stomach, vomiting or diarrhea.
45
Potassium is excreted through the kidneys. Disorders that slow down the
functioning of the kidneys can result in a condition called hyperkalemia. These
symptoms could be due to excessive sweating, vomiting, diarrhea, eating
disorders, certain medications, and kidney disease.
A deficiency of potassium is rare in healthy individuals because it is present in
sufficient quantities in fruits, vegetables, meat and fish. People who suffer from
kidney disease may suffer adverse health effects from taking in large quantities
of potassium. A buildup of potassium in the blood could trigger a fatal heart
arrhythmia.
If you experience any of the following symptoms, call your doctor immediately:








Mental confusion
Listlessness
Tingling, prickling, burning, tight, or pulling sensation of arms, hands, legs,
or feet
Heaviness or weakness of legs
Cold, pale, gray skin
Stomach pain
Unusual stomach bulging
Black stools
Selenium
Your brain cells require 10 times more oxygen than the rest of your body.
According to the Franklin Institute, selenium helps your memory by clearing
toxins that impair your brain's functions. This trace element is a powerful
antioxidant that bonds with vitamin E and scavenges free radicals and heavy
metals in your brain. Only a small amount is needed for good health.
Selenium's removal of brain toxins improves the blood flow to capillaries, nerves
and synapses that carry brain signals. This helps the brain restore its normal
balance and makes room for the minerals that the brain needs for memory to
function.
As an antioxidant, selenium removes toxins from the brain and that makes room
for the minerals your brain needs to prevent memory loss. It is incorporated into
proteins to make selenoproteins, which are important antioxidant enzymes. The
antioxidant properties of selenoproteins help prevent cellular damage from free
radicals, the harmful but natural by-products of oxygen metabolism that may
contribute to the development of chronic problems, like heart disease. They also
help to regulate thyroid function, and play a role in the immune system.
Selenium can be found in plant foods mostly, depending on the amount of
selenium inn the soil the plants grow in. It can also be found in some meats and
46
seafood. Animals that eat grains or plants that were grown in selenium-rich soil
have higher levels of selenium in their muscle.
Human selenium deficiency is rare in the U.S. but is seen in other countries,
most notably China, where the concentration of selenium in the soil is low. There
is scientific evidence that selenium deficiency may contribute to the development
of a form of heart disease, hypothyroidism, and a weakened immune system,
although selenium deficiency alone does not usually cause illness, it just makes
the body more susceptible to illness.
Three specific diseases have been associated with selenium deficiency:



Keshan Disease, which results in an enlarged heart and poor heart
function, occurs in selenium deficient children.
Kashin-Beck Disease, which results in osteoarthropathy
Myxedematous Endemic Cretinism, which results in mental retardation
Sodium
Potassium and sodium are electrolytes, meaning they contain free ions that give
them the ability to conduct electricity. The electrolyte, or potassium-sodium
balance in your body is related to nerve connectivity and the ability of your
nervous system to activate target cells
rapidly.
In a chemical reaction, electrolytes are
substances that become ions when
immersed in liquid, and are then able to
conduct electricity. Electrolytes are present
in the human body, and the balance of the
electrolytes in our bodies is essential for
normal function of our cells and our organs.
Potassium is primarily located inside of your
body's cells while calcium is located
outside. This creates a balance, or membrane potential, between the two
minerals, which are essential for nerve impulses, muscle contraction, and heart
function.
Doctors commonly test for electrolytes when testing for sodium, potassium,
chloride and bicarbonate in blood tests.
Sodium is the major positive ion (cation) in fluid outside of cells. When combined
with chloride, the resulting substance is table salt (NaCo2). Excess sodium is
excreted in the urine.
47
Sodium regulates the total amount of water in the body, and critical body function
is dependent on the transmission of sodium into and out of individual cells. Many
processes in the body, especially in the brain, nervous system, and muscles,
require electrical signals for communication, and the movement of sodium is
critical in generation of these electrical signals. Too much or too little sodium
therefore can cause cells to malfunction, and extremes either way in the blood
sodium levels can be fatal.
Hypernatremia, or increased sodium in the blood occurs whenever there is too
much sodium in relation to water. Causes of this may include kidney disease, too
little water intake, and loss of water due to diarrhea and/or vomiting.
Hyponatremia, or a decreased concentration of sodium occurs whenever the
amount of body water relative to sodium is too little. This happens with some
diseases of the liver and kidney, in patients with congestive heart failure, in burn
victims, and numerous other conditions.
Zinc
Zinc plays an important role in the neurological functions of the brain. Studies
have shown that when given zinc-enriched snacks to adolescent girls, they were
able to score higher on visual memory tests. Zinc can be found in red meat, nuts,
beans, whole grains and dairy products.
Zinc contains many hidden health benefits and is essential to the smooth running
of almost every aspect of the human body. For optimum health, make sure zinc
is a daily part of your diet.
Zinc is key to high cognitive function in more ways than one. Studies have shown
that consuming zinc increases cognition and memory. Initially, the mineral teams
up with vitamin b6 to ensure that neurotransmitters in your brain properly
function. In addition, high concentrations of zinc are found in the mossy fiber
system of the hippocampus, which is the brain’s center of thought and memory.
Supplemental zinc can be especially useful to improve the cognition of people
recovering from injury, as the body diverts zinc from the brain to help heal bodily
trauma.
Food for Thought
1. Minerals for our bodies are normally found in the soil, so plants are the best
source for them. Do you see a reason to increase the amount of vegetables in
your diet?
48
2. The value of adding minerals to your normal supplement regime is evident,
don’t you agree?
Chapter 6
Spice Up Your Memory
Worldwide, traditional healers have, throughout time, prized select herbs to help
people keep healthy and retain their mental and physical fitness. So far, the
current scientific research on herbs to enhance memory is still being studies. As
with pharmaceuticals, no herbs have yet been proven to cure dementia or to
prevent it from developing, however, some experts are optimistic about certain
herbs and their potential.
One such expert is Con Stough, Ph.D., a professor of neuropsychology at the
Brain Sciences Institute at Swinburne University in Melbourne, Australia. Stough
pointed out that, while pharmaceuticals tend to have a single action, herbs can
have numerous, often synergistic actions. Because Alzheimer’s disease and
other dementias have multiple causes, this herbal multitasking is important. Even
more important, these herbs are natural elements, and have fewer side effects.
Many people are turning to herbs for memory improvement to stimulate and keep
their brains sharp and focused. Herbs have been perceived and used for
centuries by healers as the natural and safe way to maintain the level of brain
function and improve memory. The brain is an extremely complex organ that
controls both the short and long term memory in addition to all the body’s organs
and systems.
Most times people don’t become aware that they are having lapses of memory
more often, and when they do realize it they start to worry that they be having
have some serious health problem. Almost everyone experiences lapses of
memory at some point in their life, and not all of them are a cause for concern.
Some of the causes for poor memory may well respond positively to using herbs
for memory improvement.
49
Short-term memory accounts for things that have happened, or what we have
done in the recent past - like what we had for dinner last night, or did we
remember to switch the cooker off when we left the house?
One of the most common causes of short-term memory problems in a perfectly
healthy individual is simply that they have been disinterested and switched off.
They are not paying attention, have lost focus, or simply are not interested in
paying attention. This type of short-term memory lapse comes down to selfdiscipline and herbs for memory improvement are unlikely to help.
Short-term memory can be affected by many different medical conditions - such
as dementia and Alzheimer. They are perceived as being age related, but can
occur in patients of any age. Herbal remedies are often used in the early stages
of these diseases, as they are believed to be beneficial in slowing the progress.
Although initially it is usually the short-term memory, these conditions can
progressively destroy the long-term memory as well.
Many physical or mental illnesses can affect short-term memory. A combination
of drugs, inflammation, pain and other symptoms can affect levels of
concentration and the ability to take in and retain information. This usually
resolves once normal health is resumed. Herbs for memory improvement may
help to improve concentration and relieve pain in these cases, making it easier to
retain information.
Long-term memory is a combination of the things we have experienced, seen or
learned over our lifetime. These things the brain thinks are important enough to
keep and file away for later retrieval. Some memories do fade over the years,
particularly if it was an unpleasant experience that we try to block out anyway.
The memories that do last are the ones that have meaning to us, or the things we
have learned.
As with short-term memory loss, there are several reasons why our memories
become impaired, and using herbs for memory improvement has proven to be
beneficial in many instances.
There is a whole range of recommended herbs for memory improvement, and
herbalist will provide detailed advice and guidance as to the right herbal remedy
for an individual’s circumstances. In general the most popular herbs used are:
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Ginkgo biloba
Sage
Giloy
Brahmi
These are only a few of the most popular herbs for memory improvement. They
are safe to use and can be taken as prescribed for long-term preventative use.
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When you think of “antioxidants” you usually think of vegetables, fruits and even
chocolate, but how often do you think of spices as being beneficial brain food?
The food distributor, McCormick, set out to promote “seven super spices” that are
on the level with fruits and vegetables when it comes to antioxidant benefits.
Aside from adding color and flavor to our food, herbs and spices can protect our
brain cells as well. For example, garlic has been found to lower cholesterol and
blood pressure; Ginger may lessen the pain of arthritis; and several herbs and
spices are believed to have cancer-fighting properties. Because of their strong
antioxidant properties, herbs and spices may help protect our brain cells from the
wear and tear of brain aging. Examples of some of the more potent spices
include oregano, vanilla, cinnamon, parsley, basil, and pepper.
Many people have a home garden of herbs and spices, which are even more
beneficial than those found in a can or jar.
Chefs and nutritionists have recommended spices and herbs to add flavor to food
without adding the fat, salt or sugars. Now studies involving the antioxidant
richness of spices suggest using these
flavor enhancers to add more health as
well. "It's the ultimate in good nutrition
news when adding a favorite ingredient
increases the health benefits of the
foods we're already enjoying," says Dr.
Wendy Brazilian, head nutritionist at
McCormick Science Institute, an
independent research organization
supported by McCormick & Company.
Research has shown that antioxidants are substances that may protect cells
against the effects of free radicals -molecules produced when your body breaks
down food, or by environmental exposures like tobacco smoke and radiation.
Antioxidants can protect you against heart disease, cancer and other diseases.
Antioxidants include beta-carotene, lutein, lycopene, selenium and vitamins A, C,
and E.
Research has also found that herbs and spices protect unique properties that
possibly could reduce inflammation, a precursor to many chronic diseases such
as heart disease, Alzheimer’s, and allergies. They are exploring the possibility of
boosting metabolism to promote weight loss as well.
Botanically, spices and herbs are classified as both fruits and vegetables.
Because they do not possess the water content of most fresh produce, they offer
higher levels of the antioxidants. In addition, they are rich in phytonutrients, such
as carotenoids, flavonoids and phenolics that all have healthful properties.
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Researchers are looking into the effects of heat and preparation techniques and
there is no official answer on whether or not certain compounds or nutrients are
altered when exposed to heat or other practices.
According to Dr. Bazilian, some research has suggested that heat may actually
enhance the ability of the body to absorb and use as a nutrient certain
compounds, while others may be potentially decreased. "It is likely that we will
discover there are great benefits to be had from including herbs and spices along
with other health-promoting Superfoods, regardless of preparation techniques."
Adaptogenic herbs
Stress is the number one killer of brain cells. According to The American
Academy of Family Physicians in Kansas City, Mo., approximately two-thirds of
all office visits are for stress-related complaints. Stress, however, is not a
disease, but simply a fact of life.
Although the triggers for stress have changed over the years, human physiology
has remained the same. Our bodies still respond to threats, known as the “fight
or flight” syndrome, by secreting hormones that change our physiology and
enhances our ability to run away or defend ourselves. This response includes
stimulating the adrenal glands and the sympathetic nervous system. This
response also results in increased respiratory rates, higher blood pressure and
blood sugar levels, and an increased heart rate. At the same time, there is a
decrease in digestive secretions.
In the cases where stress is acute the situation is usually resolved in a quick
manner and the system returns to normal. If the stress is prolonged and chronic,
it can become harmful to the body and the brain cells.
Adaptogenic herbs have been found to lower the negative effects of stress to the
body and have a positive influence on stress response, mental function, and
cognition.
The list of plants with adaptogenic properties is quite long simply because of the
term's broad definition. We have tried to include as many here as possible. Many
of these traditional herbs, established by hundreds or thousands of years of use,
are now beginning to prove themselves under modern medical scrutiny. Studies
are finding that many have far-reaching and beneficial properties for all areas of
health.
Even though modern stresses differ from those of the past, the body's reactions
remain the same. Adaptogens may hold the key to living well in the next century.
Despite these herbs' normalizing qualities, it is best to urge customers to consult
a medical professional before using adaptogenic products.
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Qualities to have been found in adaptogenic herbs include:
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Antioxidant activity
Liver protection and antitoxin activity
Improved blood-sugar metabolism
Less craving for alcohol or sugar
Improved immune resistance
Increased energy and stamina
Improved muscle tone
Increased strength
Faster recovery
Better focus and concentration
Less anxiety
Better sleep
Better motivation and productivity
A feeling of well-being
Better moods
Adaptogenic herbs with the highest properties for memory protection are listed
below with an asterisk (*) in front of the name.
Tips & Warnings
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Most herbal remedies are inexpensive to moderately priced, however, you
may find dried herbs and teas offer a greater savings over capsules and
tablets. Even better - grow your own herb garden.
Combine herbs with regular exercise to maximize the benefits of these
natural remedies and keep yourself healthy. Exercise increases blood
flow, which can boost your memory.
Keep in mind that herbal remedies aren't intended to replace the care of a
physician when you have a life-threatening emergency or injury. If you
experience severe memory loss, confusion, loss of consciousness or
unexplained dizziness, contact your doctor immediately or go to the
hospital.
Consult MayoClinic.com to learn how educate yourself about alternative
medicine claims (see Resources below). Learn how to assess those
claims before you make your treatment decision.
Here are some of the most important herbs and spices that help improve your
memory and overall brain health:
*Ashwagandha
Also known as Indian ginseng or winter cherry, ashwagandha has been proven in
two scientific studies to enhance cognition and improve memory. It acts as a
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stress buster as well as having the ability to revitalize the brain. It helps by
keeping the brain active and calm, and is mainly used in soothing the brain and
helping to “keep your cool” for better performance. It also increases the memory
power by enhancing the brain and its nerves.
*Astragalus
One of the more famous tonic herbs from China, Astragalus (Astragalus spp) is a
traditional Chinese medicine said to detoxify the blood and spleen, and aid the
defensive chi. Astragalus is often used in combination with other herbs to
enhance recovery following an illness or prolonged stress, and to boost vitality. It
is said to protect and enhance the functioning of distressed organs.
Numerous studies have found that astragalus enhances the immune system by
increasing the natural killer cell activity and increasing T-cell activity in patients
with compromised immune systems.
*Bacopa Monniera
Ayurvedic doctors in India have used this Asian herb for centuries as one of the
natural vitamins for memory improvement and concentration, and scientific
research seems to support this claim. Studies indicate bacosides (the natural
phytonutrients in this herb) may support brain transmitters during memorization,
among other effects, as well as enhance intellectual activity.
Bacopa is a marshy plant that grows in the Middle East, Florida and Hawaii. It
produces antioxidant properties, and according to some recent studies, may
improve higher cognitive functions such as learning and memory.
Bacopa contains memory chemicals that help your body make more GABA, a
crucial neurotransmitter that calms your mind and filters out distractions. When
you don’t make enough of it, your thinking gets cloudy and you have trouble
concentrating. It also repairs damaged nerve cell connections so your brain can
send and receive messages more
easily.
Bacopa is used to improve
concentration, retention and
recollection. It can also be useful in
relieving stress and anxiety and
lowering blood pressure. It has been
used for Alzheimer's disease,
improving memory, anxiety, attention
deficit-hyperactivity disorder (ADHD),
allergic conditions, irritable bowel
syndrome, and as a general tonic to
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fight stress.
At least 14 recent studies confirm bacopa improves memory and boosts retention
of new information. In one study, researchers found people who took bacopa did
a better job of recalling lists of 15 words after they were read aloud. It also helps
so a person has an easier time blocking out distractions.
Another way bacopa improves memory is to soothe frazzled nerves and help you
handle stress better. Stress affects your memory, making you more forgetful and
even accident-prone. So reducing stress actually boosts your mental
performance!
Many people who take bacopa regularly notice they feel less stressed and even
sleep better. One study showed bacopa lowered anxiety levels by about 20
percent.
As you can see, bacopa can sharpen your memory, improve your concentration,
and bring you many other health benefits. Despite this, you’d have a hard time
finding this well-researched herb in any memory supplement.
Con Stough, Ph.D., a professor of neuropsychology at the Brain Sciences
Institute at Swinburne University in Melbourne, Australia, who has done much of
the research on bacopa, said the herb has several anti-Alzheimer’s actions.
“There is a growing consensus indicating that bacopa and particularly CDRI08 [a
special standardized extract] improve memory and cognition in non-AD patients.”
In the largest study, 107 healthy adults took either a placebo or a bacopa extract
(two 150-mg tablets a day) for three months. Those who faithfully took the herb
performed significantly better on memory tests. A 12-week study of healthy
adults showed bacopa improved learning and memory and reduced anxiety.
Bacopa induces a sense of calm and peace and improves cognitive function. In
ayurvedic traditional medicine, brahmi is used as a rasayana, a traditional
formula that includes spices and honey to make a palatable mixture. The
effectiveness of brahmi is increased by simultaneous supplementation with
inositol and/or a B-vitamin complex.
Bacopa might increase certain brain chemicals that are involved in thinking,
learning, and memory. Some research suggests that it might also protect brain
cells from chemicals involved in Alzheimer's disease.
For best results, adults should take 3,000 milligrams one or twice daily. It may
take four weeks to see an improvement. In capsule form bacopa is best taken at
the beginning of the day and again in mid to late afternoon, or before doing
meditation or yoga. This plant is available as a bacoside extract in tablet form.
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Basil
Basil, Ocimum sanctum, was originally a native plant of India and its use only
spread outward to Europe and the West since the sixteenth century. Ocimum
sanctum, or Tulsi as it is known in Hindu, is used in traditional in religious
ceremonies and in ayurvedic medicine for common colds, headaches, stomach
disorders, inflammation, heart disease, various forms of poisoning, and malaria.
Basil is one of the best-loved culinary herbs for good reason. It helps to improve
appetite, and like other herbs in the mint family it settles the stomach and is a
natural disinfectant.
Basil is known for its diverse varieties, many
with distinct aromas in the essential oils in the
leaves. The strong clove scent of sweet basil
comes from eugenol, the citrus scent of lemon
basil and lime basil comes from a higher
portion of the aldehyde citral and limonene,
which gives actual lemon peel its scent.
African blue basil has a strong camphor smell
because it has camphor and camphene in
higher proportions. Anise basil contains anethole, the same chemical that makes
anise smell like licorice.
All basils are antibacterial and act as good insect repellents, and as Culpepper
noted, “Being applied to the place bitten by venomous beasts, or stung by a
wasp or hornet, it speedily draws the poison to it”
Whatever culinary delight you are planning, whether it is pesto or a simple
tomato and basil sandwich, the burst of aroma that emanates from fresh basil
has an almost magical ability to make you feel happy for no apparent reason. A
pot of basil growing in the kitchen window will not only provide zest to winter
dishes, it will inspire dreams of spring during the cold, dreary days of winter.
Basil oil is a light greenish-yellow color and has a sweet, peppery scent. Basil oil
has the stimulating properties of mint, and is in the same plant family. Basil is a
great oil to burn in aroma lamps while working or reading; it helps you to
concentrate and uplifts your mood.
Basil has no known side effects, and the uses of this herb are only limited by
your imagination. The fresh picked leaves make a stimulating and refreshing tea,
and in the summer use them on sandwiches just as you would a leaf of lettuce.
Crush the leaves and rub a bit on your skin to make a handy remedy for insect
bites when you are out tending to the summer garden. To remove a wart, rub
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basil leaves on the nub daily and cover with a bandage. Diffuse basil essential oil
in an aroma lamp to lift depression and clear the air in a stuffy room.
Blessed Thistle
The word thistle is the common name of a group of flowering plants that protect
themselves from herbivores by possessing sharp, prickly flowers and parts of the
leaves.
Blessed thistle herb has been known to improve circulation in the body, to purify
blood and to eliminate toxins. It can act as nourishment for the overall brain.
Thistle contains tannins, with help prevent inflammation. It also aids in the
healing of diarrhea and cough.
Do not take blessed thistle if you are pregnant; allergic to ragweed,
chrysanthemums, marigolds, daisies, or other members of this plant family; or
have stomach problems.
Cacao Beans
Cacao beans, cocoa beans, or in other words - chocolate! Although not the kind
with all the gooey butter and additives, chocolate has been known for centuries
to have the power to enhance memory and create a “blissful” feeling.
Chocolate and cocoa contain a high level of flavonoids, specifically epicatechin,
which may have beneficial cardiovascular effects on health.
Chamomile
Chamomile is widely used to treat such gynecologic complaints as menstrual
cramps and sleep disorders related to premenstrual syndrome (PMS). It has
been found to be a fairly strong antispasmodic and anti-inflammatory, and is
particularly effective in treating stomach
and intestinal cramps.
Chamomile also can help a child fall
asleep, and calms adults as well. It’s
relaxing effects do not interfere with
activities such as driving a car or
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completing difficult tasks, as is the case with prescription sedatives. Chamomile
is an ideal choice for those with ulcers or other stomach problems, muscle pain
that results from stress and worry.
The calming effect of chamomile, along with the anti-inflammatory and as a rich
source of luteolin, an important flavonoid for brain health, makes it excellent in
tea and other drinks.
Cinnamon
A doctor friend recommends cinnamon for a number of reasons, most importantly
for regulating sugar levels, lowering cholesterol and keeps you focused. A recent
study found that cinnamon speeds the rate at which your brain processes visual
cues.
Cinnamon has one of the highest antioxidant levels of any spice – and even
more than many foods. There are as many antioxidants in 1 teaspoon of
cinnamon as a full cup of pomegranate juice or ½ cup of blueberries. Chewing
cinnamon gum may keep your brain sharp, so chomp away to a better memory.
Cinnamon's anti-inflammatory properties can alleviate the symptoms of arthritis,
and inhibits the growth of food borne bacteria, thereby acting as a food
preservative.
Club Moss
The dry, finely powdered spores of club moss are used to promote healing by
drying excess moisture that can cause skin irritation and itching in eczema, much
like cornstarch or colloidal oatmeal. These antibiotic spores are non-toxic, unlike
the leaves and stems of the plant that contain two poisonous alkaloids,
lycopodine and clavadine.
Club moss was used as a whole herb in traditional Chinese medicine, and in
homeopathic amounts in the West. An ingredient in the Traditional Chinese
Medicine remedy Qian Ceng Ta, club moss has been used for centuries to treat
fever and inflammation. Preliminary research on in China on one of the active
constituents of club moss, called huperzine a (HupA.), which has shown
significant improvement in the cognitive function in patients with mild to moderate
vascular dementia. This had led to its popular use as a memory enhancement
supplement.
Club Moss Side Effects: Safe in recommended amounts. Not to be used while
pregnant. Not for long-term use.
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Preparation Methods & Dosage: Dried spores as a powder. Most commonly
found in extract and capsule form, but is suitable as a tea. Typical dosage: 50 to
100 micrograms in capsules daily.
Curry/Turmeric
Want to spice up your life in more ways than one? Add curry to your meals!
It is a statistical fact that those who live in South Asian countries, where the use
of the curry to season foods is common, have a lower incidence rate for
Alzheimer’s disease. Is it a coincidence?
Curry powder is a combination of spices, and it varies by country, but the one
ingredient that is common to all curried mixtures is "turmeric." Curcumin is the
substance that gives the spice turmeric its yellow color and is also responsible, at
least in part, for some of the health benefits of
curried dishes.
Scientists have long known that curcumin is
good for improving memory. Now they know
why. The spice is a powerful antioxidant that
has been shown to protect nerve cells. One
theory is that the spice acts as a “scavenger,”
attacking free radicals that harm the nerve cells
involved in forming memories and mental
functions. This information can be very
valuable in the search for a cure to mental diseases like Alzheimer’s and
Parkinson’s.
“Since it has both neuro-protective and memory-enhancing properties, it may be
unique in treating clinical disorders associated with the loss of nerve cells and
cognitive abilities,” say researchers at the Salk Cellular Neurobiology Laboratory,
one of the world's leading research centers. In the search for ways to treat
individuals who have suffered traumatic brain injury (TBI) and stroke, researchers
at the Salk Institute are studying a curcumin-derivative compound, known as
CNB-001.
Salk researchers have found that CNB-001 improves dramatically both
“behavioral and molecular deficits of ischemic stroke and TBI in animals.” The
compound has shown to be extremely neuro-protective in all of the studies, while
enhancing memory in normal animals. It has shown significant results in
protecting nerve cells that occur in brain injuries, as well as age-related
neurodegenerative diseases such as dementia.
Other health benefits that have been associated with ingredients in curry include:
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Due to its powerful antioxidant and anti-inflammatory agents, curry can reduce
inflammation of the joints
Studies suggest curcumin may help in slowing the progression of prostate
pancreatic and colorectal cancers as well as deactivate genes that can trigger
the onset and spread of breast cancer
Laboratory tests indicate curcumin may make melanoma skin cancer cells more
likely to self-destruct.
Curcumin acts to clear the brain of protein deposits that are thought to cause
Alzheimer’s Disease as well as working as a memory enhancer for healthy
individuals.
Curcumin has been effective in the treatment of several sexually transmitted
diseases, including gonorrhea and chlamydia.
New research shows ten key ingredients that are found in popular curries, such
as Madras, have been associated with health benefits as well as turmeric, in
conditions as diverse as lung cancer, heart disease, asthma, constipation,
dementia, period pain, osteoarthritis and even loss of libido. There is definitely a
lot of study to be done on the spices that make up curry powder.
From all indications, curry could just be one of the “brain foods” that serve many
functions as both a physical preventative but
a
memory enhancement, and does bear
looking into as a regular part of your diet.
Curcumin, which comes from the curry spice
turmeric, is an isolated plant chemical that
inhibits formation of beta-amyloid (a
miscoded protein that accumulates in the
brains of those with AD) and improves its
clearance from the body. Studies
investigating the potential benefits to AD
have just begun.
Chemically speaking, curcumin is a polyphenol, a type of chemical that may
protect against certain effects of aging. Other polyphenol-rich plants include red
grapes, berries, pomegranates, green tea, chocolate, and coffee. Berries are rich
with a neuroprotective polyphenol called anthocyanins, which can help prevent
the development of Parkinson’s disease. Grape polyphenols reduce production
of beta-amyloid and protect the brain cells from its toxic effects. Lab experiments
also show green tea polyphenols protect against beta-amyloid-induced nerve
toxicity. People who drink green tea have a reduced risk of dementia, including
AD and Parkinson’s.
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Echinacea
A native North American plant, Echinacea is something that horticultural experts
are often very familiar with. Its brightly colored and attractive flowers dot the
landscapes of large portions of the continent. They also show up in lots of home
gardens and commercial landscaping installations, as well as some authentic
horticultural restoration projects.
Echinacea has been known to have some restorative qualities and medicinal
uses. Today, the effectiveness of echinacea is somewhat debated, but modern
research has shown the potential for echinacea as a tool for fighting viruses and
keeping the immune system healthy and keeping down inflammation, a known
precursor to Alzheimer’s and other forms of dementia.
Echinacea is most commonly used to ward off the common cold. It can be used
to treat a range of illnesses, such as fever, cold, flu or viral illnesses, as well as
some kinds of infections. Researchers say that echinacea can help boost the
immune system by fighting off virus microbes. It is also said to have antiinflammatory properties. Some herbalists and others call echinacea a “blood
purifier” and refer to phagocytes, natural elements that the body develops to
combat viral microbes. Experts claim that echinacea can help the body produce
these phagocytes.
Although some studies have not found that echinacea is effective in treating
colds and viruses, other studies have found that taking echinacea supplements
can cut down the risk of contracting a cold by nearly 50% in some individuals.
That makes echinacea a popular herbal remedy, even though it’s hard to say
how effective it is in any given case. Trials at universities and other research
centers continue to look at how the herb might aid the body in its natural capacity
to shrug off some of the common seasonal viruses that currently threaten the
global community.
Echinacea is often taken together with
goldenseal. This herbal remedy can help fight
the inflammatory and congestive elements of
the common cold by soothing conditions in the
inner membranes of the nose and throat. It
also has some anti-inflammatory and immune
boosting abilities, according to researchers.
Lots of herbal remedy providers package
echinacea together with goldenseal for a
double punch against cold and flu viruses.
Potential side effects for echinacea range from minor issues like dizziness to
larger problems. Echinacea can trigger asthma attacks in individuals with
respiratory conditions. Doctors often warn against using herbal supplements like
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echinacea for those who are already on a lot of medications, as some kinds of
drug interactions can apply.
Before starting on a regimen of echinacea or some other herbal home remedy,
it’s a good idea to have an in-depth discussion with your local family doctor about
the risks and benefits of echinacea or another herbal supplement product. With
the right care and attention to detail, echinacea could be worth looking at as a
helper for fighting off the kinds of viruses that are creating epidemics in today’s
population during each flu season.
Garlic
Garlic has many benefits, like lowering cholesterol to fight plaque, and helps to
fight brain cancer. It also acts as an anti-inflammatory, and is full of antioxidants,
which are helpful for the brain to fight against cognitive decline and memory loss,
as well as for treating arthritis and asthma.
According to a study published in the Journal of Cardiovascular Pharmacology,
garlic protects your body and brain by lowering high blood pressure, improving
circulation, reducing total cholesterol and LDL (bad) cholesterol and preventing
the dangerous buildup of plaques. It helps reduce your risk for atherosclerosis
and improves circulation to your brain, a key factor in preventing cognitive
decline, memory loss and even Alzheimer’s disease.
Garlic is high in manganese and vitamin C, which helps form the powerful
antioxidant superoxide dismutase (SOD), which protects against oxidative
damage, a precursor to chronic inflammation and associated diseases. A very
large British study found that vitamin C significantly improved cognitive function.
One ounce of garlic contains more than
23% of your Daily Value (DV) for
manganese and almost 15% of your DV
for vitamin C.
Vitamin B6 plays a critical role in lowering
levels of homocysteine, a particularly
dangerous pro-inflammatory that
increases your risk for cognitive decline,
dementia and brain atrophy. Garlic
contains almost 17% of your DV for vitamin B6. A British study found that B
vitamins help reduce the risk of brain atrophy, as measured by cognitive tests, by
a convincing 53%.
Raw garlic is the most potent form. You can chop cloves in half and swallow with
a glass of water to make sure you are getting the full power of the allicin. Or
crush cloves and mix into pesto or a salad dressing.
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Giloy
Giloy is a multi-use herb that stimulates the body’s defenses against disease. It is
used as a memory enhancer due to its ability to repair damaged and dying cells
in the brain. It rejuvenates the nervous system, and is also used as a memoryenhancing herb, and to improve the immune system.
Considered the best herb for clearing the microcirculatory system and other
bodily channels, it is especially effective and unique in its ability to remove both
exogenous and endogenous toxins from both external and internal sources. For
this reason it is very often included in comprehensive Ayurvedic (native to Hindi
alternative medicines) formulas, since such toxins interfere with all
bodily functions and are a factor in almost all diseases. It clears out brain
toxins that hinder mental activity.
Ginger
It may surprise you, but one teaspoon of ginger has similar antioxidant levels as
one cup of spinach! And ground ginger can be used in both sweet and savory
dishes.
To satisfy a sweet tooth, Dr. Bazilian recommends this pungent spice be
sprinkled onto fresh fruit slices or stirred into frozen yogurt or ice cream. In
addition, Dr. Bazilian says, "Scientists are looking at the role compounds in
ginger for digestive issues (nausea and others) along with its role in reducing
pain."
Ginkgo
The gingko tree is one of the oldest trees in the world, and gingko seeds have
been used in Chinese medicine for thousands of years. Gingko leaf extracts are
now used to treat Alzheimer’s disease, as well as other types of dementia and
memory impairment. Extracts are taken from the Gingko leaf and used to make
capsules, tablets and teas.
Ginkgo is an ingredient used in many memory supplements, and no list of
memory ingredients would be complete without its inclusion. It helps to improve
the blood flow to the brain and other organs. Medical research has proven it is
effective in the treatment at the early stages of Alzheimer, or for mild memory
loss.
According to the University of Maryland Medical Center, scientific research
supports ginkgo as a method to enhance memory and circulation. Ginkgo
contains two chemicals, flavonoids and terpenoids, believed to have antioxidant
characteristics, which rid the body of free radicals causing cellular damage. In
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clinical studies, ginkgo improves the blood flow to the brain and supports
cognitive functioning among individuals with dementia and Alzheimer's.
Scientific studies on ginkgo's effectiveness are mixed, according to the National
Center for Complementary and Alternative Medicine (NCCAM). It reports that
some small studies have found ginkgo effective at improving memory, while other
studies found it to have no effect on memory performance at all. Not only do they
report it does not help memory, it is stated that ginkgo does not prevent decline
in brain function or the onset of Alzheimer's disease.
One study that does reports positive results for the use of ginkgo for memory
support was published in the May 2010 issue of Pharmacopsychiatry. In this
study, researchers at the Shanghai Jiaotong University School of Medicine in
China tested the effects of ginkgo on cognitive decline, and found that after six
months of ginkgo biloba treatment, cognitive functions of the brain were
improved.
Side effects of Gingko are rare, but some people have experienced allergic
reactions. Also, Gingko may increase bleeding, so avoid use if you have a
bleeding disorder, take anticoagulant drugs or are scheduled for surgery.
*Ginseng
Ginger root has many nutritional and herbal medicine varieties (including panax
ginseng), and some have been proven to accelerate learning, improve reactions
and aid in abstract thinking. It is popular in the United States both as a
supplement, and as a tea. Ginseng is one the best known and widely prescribed
herbs in Chinese medicine as a general adaptogenic and restorative tonic.
Adaptogenic herbs such as ginseng are especially useful in debilitated persons
suffering from exhaustion, fatigue, liver disease, stress, and wasting from chronic
disease. Unfortunately, the fame of ginseng has led to misconceptions about its
use and to low grade or adulterated products being
sold as ginseng in the West.
Panax, the generic name is derived from the Greek
Panakos (a panacea), in reference to the miraculous
virtue ascribed to it by the Chinese, who consider it a
sovereign remedy in almost all diseases. The word
Ginseng is said to mean wonder of the world,
however, it is not universally applicable in every
illness. It should not be taken during acute
inflammatory disease or bronchitis since it can drive
the disease deeper and make it worse. Moreover, in
China, ginseng is rarely used on its own, but is usually
combined with other herbs, such as licorice or
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Chinese dates, which temper its powerful nature.
2
In Chinese traditions, American ginseng is considered to be more yin, helping to
reduce the heat of the respiratory and digestive systems. Asian ginseng is
stronger and more yang, a heat-raising tonic for the blood and circulatory
systems, as understood in TCM. 1
Not all ginseng is created equal. Wild ginseng, like many other herbs is preferred
over cultivated varieties. Cultivated ginseng comes in two varieties, white and
red. Steaming cures the red, which gives it its color and reputedly a warmer
nature than the white. Most Korean ginseng is of the red variety and is stronger
or more yang in nature than that from China.
American ginseng is in the same genus as Asian ginseng, but is considered a
yin tonic rather than a yang tonic. As such, American ginseng is suitable for a
hotter, more aggressive body constitution. It contains many of the same
ginsenosides as the Asian ginsengs and has similar effects on the body.
Asian ginseng is native to Korea and China. The root is dried and used to make
extracts, teas and capsules. Asian ginseng protects the body from mental and
physical stress. This reduction in stress can increase mental clarity and improve
the memory. While research has yet proven that theory, two preliminary studies
found that Asian ginseng, as an add-on to drug treatment, improved cognitive
function in people with Alzheimer’s disease. Both Asian and American ginseng
has been shown to boost memory in healthy people, as well.
Asian ginseng is safe for most adults in recommended doses. Diabetics,
however, should use caution taking Asian ginseng because it may lower the
blood sugar.
Suma, or Brazilian ginseng, is a relatively new addition to Western herbal
medicine. Preliminary chemical analysis indicates suma contains vitamins A, E,
B1 and B2; 19 amino acids including lysine, histidine, arginine and glycine; as
well as small amounts of calcium, iron, potassium and sodium.
Japanese researcher T. Takemoto of Tokushima Bunri University reports that
suma can be beneficial in treating cases of bronchitis, high cholesterol, anemia,
diabetes, fatigue and stress. He says suma can increase resistance to stress and
also possesses analgesic and anti-inflammatory properties that may help
alleviate pain and slow down the progress of dementia.
Suma has been shown to accelerate wound healing, reduce tumor growth, and
regulate blood sugar levels, blood pressure, cholesterol and hormones.
Siberian ginseng is not actually a ginseng, but it has been called one because
of its similar properties. It is found in Russia, Asia, northern China, Japan and
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Korea, and Russian researchers consider it to be even more effective than Asian
ginseng.
Like Asian and American ginseng, Siberian ginseng has been shown to
normalize reactions to physical and mental stress with great effectiveness when
used for several months. A large study reviewed the results of a number of
clinical trials involving 2,100 healthy men and women, ages 19 to 72. Subjects
were given doses of ginseng ranging from 2 to 16 ml of fluid extract, 33 percent
ethanol, from one to three times daily for up to 60 days.
The subjects were found to have increased mental alertness and work output,
enhanced athletic performance and improved work quality. They also exhibited
an improved ability to withstand adverse conditions such as heat, noise,
increases in workload and physical exertion.
Siberian ginseng (eleuthero) is often recommended as a general tonic to
revitalize people who are fatigued. Because it enhances immunity and helps the
body deal with stress, it is frequently included in nutritional support programs for
people with fibromyalgia, arthritis and other autoimmune disorders.
Eleuthero restores overstressed adrenal glands, working wonders for people who
are chronically stressed. The adrenal glands have a big impact on our sexual
health because of the their role in producing a variety of hormone that regulate
many physical responses, not just gender-oriented ones. Tonic herbs such as
eleuthero help to prevent "adrenal burnout" caused by ongoing physical or
mental challenges. Helping the body deal with chronic stress is the very definition
of an adaptogenic herb, and ginseng may be one of the most effective herbs in
this category. Eleuthero boosts concentration and focus without the letdown than
comes from stimulants like caffeine.
Diets, especially ones with severe calorie restrictions, can wreck havoc on a
body, lowering energy levels and raising stress. This tends to elevate the levels
of hormones, like cortisol, that make weight loss more difficult. When you feel
more energetic and less stressed, you're more likely to stick to your new exercise
and diet routine.
In general, side effects with Siberian ginseng are rare and milder than those that
occur with American and Korean ginseng. Not for use by pregnant women. Many
commercial ginseng products are adulterated, buyer beware!
Preparation Methods & Dosage: The dried root is often taken in capsules,
brewed into tea, or made into tinctures. Preparation Methods & Dosage: Most
Korean ginseng is cured by steaming which gives it a reddish color and a warmer
nature and is stronger or more yangs in nature than that from China. American
ginseng is considered to be more yin and cool in nature.
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Ginseng is often taken for a month at a time, alternating with a two-week rest
period. Ginseng powder can be taken in teas, added to other soft drinks, or even
used in cooking soups. Ginseng roots are also used as extracts, and in capsule
supplements.
Individuals who are pregnant, or who suffer from heart conditions, high blood
pressure or hypoglycimia should not take ginseng. Consult with a health
professional before self-treating if you have high blood pressure.
Gotu Kola
An herbal extract native to Asia and Europe, gotu kola helps in the improvement
of brain circulation as well as mental performance and retention. The scientific
name for this herbal supplement is “centella asiatica”. It is claimed to help with
focus and mental clarity.
Gotu kola is an excellent vascular and blood vessel strengthener. The herb is
also often used as a diuretic, antioxidant, and anti-inflammatory, and facilitates
the actions of the antioxidants vitamins C and E in areas where there is damage.
Gotu kola is widely used in Ayurvedic medicine to rejuvenate both mind and
body, and can be used in conjunction with Bacopa/Brahmi to improve mental
focus. Clinical experiments have shown that the plant does improve memory, and
rejuvenate skin and body tissue, by
stimulating collagen synthesis.
Gotu kola may also help improve sleep and
boost mood. Research has suggested that
gotu kola may help improve concentration
as well as memory. The main function of
this herb is to improve the blood circulation
in the body as well as the brain. It energies
the person, as well as protects the brain
cells. Its most important function is to
enhance the brainpower and expand the
brain’s capacity.
The herb can be used as a tea or tincture, in salves, lotions and poultices. The
tea will have a light, enjoyable, slightly woody taste that is improved with lemon
and a bit of honey. Fresh leaves can be eaten in salads.
Be cautious in taking gotu kola if you are taking prescription drugs for
depression, high blood pressure, or high cholesterol. In extremely large doses it
might cause nausea.
Grapevine
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The grape vine, or Vitis vinifera, is a woody climber cultivated throughout the
Mediterranean. Herbalists use the seeds as antioxidants, which protect cells,
tissues and organs from free radical damage.
In a study published in the November 2010 issue of the Journal of Medicinal
Plants Research, researchers found that grape seed extract is high in
polyphenols and was effective against induced memory loss in test animals.
The extract had no negative effect on normal memory, so the researchers
suggest that it can also be used on a daily basis as a preventive against memory
loss. Do not use this extract if you are pregnant or nursing.
Green Tea
Green tea is produced from the fresh leaves of the Camellia sinensis plant.
Extracts can be taken in the form of capsules, or drunken as a beverage - hot or
cold. Green tea is full of antioxidants and is shown to improve mental alertness
and memory.
Green tea is safe when used in moderation. Concentrated green tea extracts
should be taken with food. There have been rare cases of liver problems
reported with the use of concentrated green tea extracts. Green tea contains
caffeine, so if you are sensitive to caffeine, green tea should be limited or
avoided.
Flax/Flaxseed
A happy brain needs B vitamins, manganese, magnesium and dietary fiber. Tiny
flaxseeds are a great addition to the memory healing diet. Filled with B vitamins,
minerals and fiber, they pack a supersized punch when it comes to protecting
your brain from cognitive decline.
B vitamins, particularly folate, are essential to the
synthesis and regulation of neurotransmitters
and neuropeptides, the chemical messengers in
your brain that allow neurons (brain cells) to
communicate with each other. The folate in flax
reduces chronic inflammation and helps lower
levels of homocysteine, a dangerous proinflammatory amino acid.
According to a study published by the American
Journal of Psychiatry, homocysteine disrupts the
function of neurotransmitters and can lead to cognitive decline. The Australian
study of more than 200 women, a diet high in folate and vitamin B6, such as that
found in flaxseeds, helped improve mental function and short-term memory.
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A study published in the American Journal of Clinical Nutrition found that elderly
people who ate a diet high in dietary fiber scored higher in cognitive tests than
those who did not. Just 2 tablespoons of flaxseeds provide you with more than
21% of your DV for dietary fiber.
You can find whole or ground flaxseeds and flaxseed oil in your local health food
store. Make sure you buy flaxseed oil that has been kept in a refrigerator and is
marked “high in lignans.” At home, store flaxseeds in an airtight container in a
dark place. Ground flaxseed meal and flaxseed oil should be refrigerated and
tightly sealed to avoid spoiling. Do not heat flaxseed oil, as that destroys its
nutritional benefits. Drizzle it on salads and cooked foods, or take it by the
spoonful.
Horsebalm Shampoo
Some compounds in horsebalm apparently can cross the blood-brain barrier,
which means it might have some positive effects on memory even if you use it as
a shampoo or skin lotion.
You won't be able to buy shampoo that contains horsebalm, but it's easy to make your
own from this garden flower. Simply add several droppers full of horsebalm tincture to
your favorite herbal shampoo.
* Jiaogulan
Jiaogulan (Gynostemma pentaphyllum), is a member of the gourd family that
grows in southern India, China, Korea, and Japan. It is relatively new to the list
of adaptogens.
Preliminary studies suggest that jiaogulan
may have even more powerful regulatory
effects on a number of body systems than
does Asian ginseng. Jiaogulan has
demonstrated antibacterial and antiinflammatory activity, and have a
beneficial effect on blood pressure
regulation. Inflammation has been found
to be one of the symptoms of dementia,
so anti-inflammatories are necessary to
fight the onslaught of memory problems. Jiaogulan has also been shown to
bolster the immune system, improve fat metabolism, moderate cholesterol levels,
and enhance strength and physical endurance.
Lemon Balm
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Lemon balm is an herb that is native to southern Europe, although it is grown all
over the world. The scientific name is “Melissa officinalis”. It has many uses,
from a garnish for iced tea to perfume oil, according to a report from the North
Carolina Cooperative Extension Service.
A lesser-known benefit of lemon balm is its ability to positively affect brain
function. A report in the American Journal of Alzheimer's Disease and Other
Dementias (2006 edition) states that lemon balm improves brain function,
including the areas of memory, judgment and problem solving, and within 16
weeks of treatment relieves anxiety.
* Licorice Root
Licorice root (Glycyrrhiza glabra and G. uralensis), another popular herb in
China, is said to tone the spleen and strengthen chi. Licorice is perhaps the only
herb claimed to benefit all 12 meridians in Chinese medicine.
Rich in both saponin chemicals and flavonoids, it is anti-inflammatory because
the saponins have a structure similar to that of corticosteroids. Licorice root also
promotes or enhances the functions of the immune system, and has a stimulating
effect on the adrenal cortex. Additionally, licorice can slowdown the breakdown of
adrenal hormone by the liver, thereby increasing corticosteroid levels in
circulation while inhibiting cortisol's ability to promote thymus shrinkage.
One note of caution: Because of its aldosterone-like effect, licorice root may
cause sodium retention and can contribute to high blood pressure in some
people.
Malkangani
This Indian herb, also known as the intellect tree, is used in mental treatment as
a sedative and antidepressant. Although it was used in India for centuries as a
brain tonic for people suffering from memory loss, only within the past few years
has started to become known outside of the traditional medicinal practice of
India.
The oil of the malkangani is used to increase memory and expedite learning. It
brings about a feeling of well being, and has been reported to have aphrodisiac
effects. It has properties that protective the neurons and helps improve memory
loss. In its raw state the oil has a shelf life of 2 years when kept in a cool and
dark place - like a refrigerator. When put into softgel tablets the shelf life is
expected to be much longer - perhaps up to 4 years if kept in a dark and
refrigerated state.
Matcha
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Since ancient times, in the Japanese culture, their tea ceremony is focused on
the preparation, serving and drinking of matcha. In modern times, matcha has
been used to flavor and dye foods such as mochi and soba noodles, green tea
ice cream, and a variety of wagashi (Japanese confectionery).
Matcha is a finely ground powder of the highest quality for green tea, and not the
same as tea powder or green tea powder. Its unique effects on the brain are a
perfect fit for Buddhist monks when they are preparing for a 12-hour straight
meditation session. It allows them to become more focused and calmer, but at
the same time stimulated.
Medhya Dravya
This herb, or Licorice plant (Glycerrhiza glabra) is a new addition to Ayurvedic
medicine for memory enhancement. It is said to have a number of benefits along
with memory sharpness - such as the prevention of cough and cold, improving
eyesights and cure against gastric ulcers. It is said to be the best herb for
improving your memory.
Muleti
Muleti is the perfect herb to rejuvenate the brain. It is mainly used as a stress
relieving medicinal herb due to its calming effect. This helps in the overall brain
development keeping it calm and cool. It also improves the blood circulation in
the nervous system. Muleti is an important ingredient in any brain enhancing
tonics given to students and children for memory improvement.
*Mushrooms
* Reishi (Ganoderma lucidum), shiitake (Lentinus edodes) and maitake (Grifola
frondosa) mushrooms may not be adaptogens in the classic sense, but each has
adaptogenic, antitumor and immune-potentiating properties. Reishi and shiitake
traditionally have been used as tonics, while reishi has been called the elixir of
immortality.
The Japanese have used Lion’s Main
Mushrooms for centuries to enhance mental
performance. This herb has been shown to
contain erinacines, which may assist nerve and
brain cell growth. The scientific name is
“hericium erinaceus”.
Lion's Mane Mushroom is one of the most
interesting medicinal mushrooms. The tea is
used primarily as a "tonic", and research has found all use of it has been as
involved the use of hot water extracts. This is because the active compounds
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are found inside the cell walls, and, like all medicinal mushrooms, the cell walls of
Lion's Mane mushrooms and mycelium are composed of an indigestible fiber
called "chitin". Hot water extraction is the only research-validated process for
breaking the active compounds out into a bioavailable form.
Modern scientific research now tells us it was the beta glucans in the mushroom
tea that were in fact offering immune support, among other health benefits.
Studies also indicates that the hot water/alcohol extract of Lion's Mane may
stimulate the synthesis of Nerve Growth Factor (NGF) and may promote and
accelerate the process of myelination.
There has not been any research done on the unextracted mycelium powder of
Lion's Mane mushroom nor has there been any research done on the tinctures of
Lion's Mane mushrooms or Lion's Mane mycelium (liquids preserved in alcohol).
The Mushroom Science Lion's Mane supplement is the only guaranteed potency
hot water extract on the market, and the only Lion's Mane supplement that lists
guaranteed levels of active compounds on the label.
Oregano
"I call oregano a 'mini salad,' says nutritionist Dr. Bazilian, "one teaspoon has as
much antioxidant power as three cups of chopped broccoli (but don't ditch the
broccoli – have both!)." Oregano has one of the highest antioxidant levels in the
dried herbs category and it goes works effortlessly as a flavoring in many of our
favorite dishes. Expert dieticians recommend
adding oregano to commercial or homemade
pasta or pizza sauce, or sprinkling it onto a grilled
cheese sandwich.
According to a Swiss study by researchers at the
University of Bonn, oregano is the "ultimate
inflammation fighter" because of betacaryophyllin
(E-BCP), its active ingredient. It also is an
outstanding source of luteolin, where the extract
may be effective in enhancing mental well-being.
Other studies have found that oregano also contains phytochemicals thymol and
carvacrol, powerful antifungal agents. The oil of oregano has a strong
antibacterial action against a range of germs, including those responsible for
E.coli, salmonella and the common cold.
Parsley
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Parsley is not just a garnish. The luteolin found in the parsley has been found to
slow cognitive decline in older mice. Luteolin can be found in both dried and fresh
varieties of most herbs.
Pepper
Scientific studies researching the main ingredient in black pepper (piperine)
found the spice not only improved memory performance in mice that carry the
Alzheimer’s gene, it also had antioxidants and delayed degeneration of brain
cells in the hippocampus - the memory center of their brain.
Spices extracted from red peppers include crushed red pepper, cayenne, and
paprika. A real “hot-n-spicy” spice, cayenne pepper has
been found to increase blood flow throughout the body to
reduce the risk for heart disease. Increasing the blood flow
is good for the brain. This spice is also used for elimination
of gas in the intestines, and could reduce the risk of sore
throats and flu, as well as help speed up the metabolism
to lose weight.
Red peppers, in their various different forms, have shown
promise for enhancing metabolism, increasing the ability
to satisfy and feel full, and possibly increase fat burning.
Crushed red peppers, cayenne and paprika can be used
to spice up hummus, guacamole, cottage cheese and even mashed potatoes.
They can give marinades or dressings a little kick with a sprinkle of cayenne or
paprika onto fish for a tasty change.
Peppermint
Peppermint leaves has been used by traditional medical practitioners for
centuries. One of the benefits of peppermint is said to be increased brain
function, especially since it is an excellent
source of luteolin.
A study conducted in the 1990s at the
University of Cincinnati found that a whiff of
peppermint or muguet, a scent similar to lily
of the valley, helped their test subjects
concentrate and do better on tasks that
required sustained concentration. Joel Warm,
a professor of psychology, who along with his
friend, the late William Dember, said there is
more than a bit of truth in the peppermint
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theory. “Not only do you get an improvement [in focus] with peppermint, you get
a change in response that affects alertness in target detection,” he said.
At Wheeling Jesuit University in West Virginia, professor of psychology Bryan
Raudenbush found that athletes who had a sniff of peppermint performed better
than those who didn't.
Rhodiola
If you feel burned out, or suffer from body weakness, depressed moods, poor
concentration, insomnia, or lethargy—here’s something to chew on. A new study
out of Sweden suggests rhodiola rosea (also known as Arctic root), can be very
effective for combating stress-related fatigue, commonly known as burnout.
In the controlled clinical study, 60 subjects with burn out received either four
tablets (576 mg) daily of the rhodiola root extract or four placebo tablets. After 28
days, volunteers were evaluated for fatigue, quality of life, depression and
attention. Their cortisol levels were tested through their saliva on the first and
28th days of treatment. Cortisol, a stress hormone, increases in response to
stress.
Although subjects in both the rhodiola and placebo groups showed improvement
in several areas, including quality of life, the rhodiola group had a much greater
reduction of fatigue; was better able to focus attention; and made fewer errors.
Perhaps most telling, saliva cortisol was substantially lower in the rhodiola group
than in the placebo group at the end of the trial. The authors all agreed that
rhodiola “exerts an anti-fatigue effect that increases mental performance,
particularly the ability to concentrate.”
Rhodiola, a plant found in cold, sub arctic regions, has been studied for its ability
to help the body and mind adapt to stress. Research on rhodiola and similar
herbs, known as “adaptogens,” began in the former Soviet Union; more recently,
Scandinavian researchers have focused on the herb.
Head of research and development at the Swedish Herbal Institute, Alexander
Panossian, Ph.D., has published numerous articles on adaptogens. He believes
both that stress overload is a risk factor for dementia and that “adaptogens might
be very beneficial in preventing dementia.”
Although research has yet to prove that stress definitively causes dementia, two
preliminary studies found that Asian ginseng, as an
add-on to drug treatment, improved cognitive function
in people with AD. Both Asian and American ginsengs
have shown to boost memory in healthy people, as
well.
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Another promising adaptogen is rhodiola. Recent research conducted by
Panossian and others show rhodiola improves symptoms of anxiety, depression
and stress, and reduces mental fatigue.
Rhodiola hasn’t yet been studied in people with dementia. Nevertheless, Richard
P. Brown, M.D., and Patricia Gerbarg, M.D., authors of The Rhodiola Revolution,
found that rhodiola can enhance memory and cognitive function in their patients,
including those with age-related memory decline and mild dementia.
Rosemary
On the scale of magical awesomeness, rosemary ranks pretty highly. It’s
sumptuous, and may actually make you smarter.
A study at the UK’s University of Northumbria exposed participants to the scent
of rosemary oil. Each subject was given cognitive tests before and after smelling
the oil. Blood work was then done to determine how much eucalyptol (rosemary’s
primary chemical component) was present in each person’s blood stream, and
what they found was that higher levels of the chemical in the blood turned out to
accompany higher test scores across the board.
As Dr. Alan Hirsch, of Chicago’s Smell and Taste Treatment and Research
Foundation, said, “This opens up the doorway for us to explore other odors and
how they affect people.”
Diffuse rosemary essential oil in your workspace to maintain your focus at work,
and try a cup of rosemary tea instead of coffee to stimulate concentration and
focus. For morning sluggishness try a brisk rosemary rubdown in the shower.
Add 2 to 3 drops to a washcloth along with shower gel and massage over the
body.
Rosemary is native to the Mediterranean and has long been used for medicinal
purposes. Rosemary grows well in most climates and today it can be found in
many herbal gardens, which isn’t surprising since it’s a super antioxidant.
Research has found that rosemary protects the brain and prevents memory loss
by preventing the breakdown of a chemical that induces the brain cells
responsible for memory.
Rosemary or Rosmarinus officinalis is a common spice found in many home
cupboards. While it can add zest to food dishes, it also has medicinal benefits.
Rosemary has been used for centuries to give support to the nervous system,
circulatory system and improve memory, according to the University of Maryland
Medical Center. One method of using rosemary to improve concentration and
memory function is through aromatherapy. Researchers at the University of
Northumbria in the U.K. tested the impact of rosemary and lavender essential oil
on cognitive function. The results, published in the January 2003 issue of the
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"International Journal of Neuroscience," showed that rosemary oil was superior in
enhancing memory function. The UMMC reports that rosemary can also relieve
anxiety in some people, but there are others in which rosemary aromatherapy
actually increased anxiety.
Saffron
A study in 2007 found saffron to work as well as Prozac and other antidepressant drugs in treating mild-to-moderate cases of depression. Depression
can cause memory problems. Add ½ teaspoon of saffron to 2 cups of rice. The
antioxidant properties are on a par with strawberries, cherries and raspberries.
Sage
Sage oil helps to boost production of chemicals in the brain that are known to
have been depleted by Alzheimer. It has antioxidants and anti-inflammatory
properties, which may be helpful with memory improvement.
We all have heard, and probably cringed at, the jingle “Cha-cha-cha-chia,” the
theme song for those terracotta figurines that sprout green “hair.” They come in a
wide selection of styles, and are just a lot of fun to watch as the seeds are wetted
and the “hair” starts to grow. Who would have thought that the “hair” of the chia
pet is actually brain food? Moistened seeds of chia
(Salvia hispanica), commonly known as the herb “Sage,”
are applied to the grooved terra cotta figurine body and
grow quite rapidly.
Salvia hispanica chia seeds have been used as
medicinal food and healing for centuries. Their seeds are
rich in Omega-3 fatty acids, also known to enhance
memory. Chia is aggressively being marketed under the
trademark Salba, and touted as an "Ancient Aztec
Superfood" selling for as much as $6o a pound, but the
average person can enjoy the many health benefits of
the organically grown seed at a much more economical
price from most local health food stores – or buy a chia pet and grow it yourself!
Chia, or sage, is a remarkable herb. Many properties include enhancing wisdom,
healing, and are often used in spells involving wishes or the healing of others.
Carrying sage is said to provide protection, both physically and metaphysically,
as well as maintain the three kinds of health (Mental, Physical, and Emotional).
One old wife’s tale says to tie three sprigs of sage together with a white ribbon
and placed under a bed is said to prevent nightmares and fend off negative
energies.
Herbalists and holistic practitioners have believed for centuries that sage has the
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ability to invigorate the nerves. Recent scientific evidence actually supports this
theory. It is a natural herb used to support brain and memory health, and prevent
common forgetfulness associated with normal aging. It also is used to naturally
support mental health, assist the body’s natural ability to store and memorize
information, and supports the nervous system by maintaining natural blood flow.
Some research is now being done to see the effect of sage in Alzheimer’s
disease, as it is used to improve memory and nervous conditions.
A 2003 study, published in Pharmacology, Biochemestry and Behavior involved
44 healthy adults, 22 taking a sage oil capsule and the other 22 getting a
placebos. A word recall test was administered, and those who took the sage
were able to recall more words, suggesting the herb’s reputation as a memory
system booster was not an old wife’s tale.
“This proves how valuable the work by the old herbalists is, and that they
shouldn’t just be ignored because they were writing centuries ago,” says
Medicinal Plant Research Center researcher, Nicola Tidesley. “The herb has
antioxidant and anti-inflammatory properties that could slow the disease’s
progress and alleviate existing symptoms.”
That would also mean the synonym for sage – wisdom, may not be so far off
base!
Grown primarily in Europe, sage (Salvia officinalis) is a universal herb. The
peppery flavor has been popular for centuries as a seasoning, and many different
cultures have found the herb useful for medicinal as well as other purposes.
The Greeks used sage as a cure for stomach ailments; Egyptians used it to fight
off the plague; Chinese made teas to cure sore throats and laryngitis; and the
Romans and Native Americans used the herb in religious ceremonies, believing it
provide longevity and banished negative energies.
Many of these cultures also valued sage as a tool to enhance wisdom and
increase memory. Holistic practitioners and herbalists believed for centuries that
sage has the ability to invigorate the nerves, and there is scientific evidence to
support this theory.
A study conducted in 2003, and published in Pharmacology, Biochemestry and
Behavior, involved 44 healthy adults - half taking a sage oil capsule and the other
a placebo. The subjects were then administered a word recall test. Those taking
the sage were able to recall more words, suggesting the herb’s reputation as a
memory system booster was not an old wife’s tale.
From this study scientist were eager to go further and see if the herb would work
on patients who are battling Alzheimer’s disease (AD) and other forms of
dementia. “This proves how valuable the work by the old herbalists is, and that
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they shouldn’t just be ignored because they were writing centuries ago,” says
Medicinal Plant Research Center researcher, Nicola Tidesley. “The herb (sage)
has antioxidant and anti-inflammatory properties that could slow the disease’s
progress and alleviate existing symptoms.”
The exact cause of AD is unknown, but some physicians believe an
accumulation of aluminum in the brain, or a defect in the production of a brain
chemical called acetylcholine (involved with short-term memory) is the cause.
Sage is believed to bind to specific receptors in the brain and imitate the action of
acetylcholine.
Another study, published in the Journal of Clinical Pharmacy and Therapeutics
(2003;28:53–9), suggests sage may lead to symptomatic improvement of AD,
and people who take daily doses of may experience memory improvement, and
decreased agitation.
In this study, 30 adults with mild to moderate AD, between the ages of 65 and 85,
were randomly assigned to receive 60 drops per day of sage extract or placebo
for four months. Two rating scales - the Alzheimer’s Disease Assessment Scale
and Clinical Dementia Rating Scale, were used to measure the degree of
impairment in cognitive functions such as memory, orientation, judgment,
problem solving, speech, and personal care. Higher scores suggest more severe
impairment. Participants were assessed every two weeks for the duration of the
study.
Those taking the sage extract, as opposed to those taking the placebo, showed
significant improvements in cognitive functions in all areas after 16 weeks of
treatment. The Alzheimer’s Disease Assessment Scale findings increased in the
placebo group by 22% (increased signs of AD deterioration), and decreased by
26% in the sage group. Agitation levels and frequency for the placebo group was
higher than those of the sage group as well, indicating sage may also have a
positive effect on moods.
With this evidence in hand, scientists are looking at sage, along with lemon
extract and ginkgo-biloba as possible “brain food” or supplements to aid in the
treatment of diseases that attack the memory system and age-related cognitive
skills.
* Schisandra
Schisandra it touted to improve memory as well as bring about a sense of wellbeing and mental awareness. A native to East Asia, and its dried fruit is used
medicinally. In traditional Chinese medicine, schisandra is used as a remedy for
many ailments - to resist infections, increase skin health, and combat insomnia,
coughing, and thirst
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Schisandra is commonly used as a tonic to promote liver health. And has been
as an adaptogenic tonic to counter the effects of stress and fatigue. Scientific
studies show it has an effect on persons with insomnia and neurasthenia by
normalizing their breathing, and improves mental coordination as well as physical
endurance. Research also suggests the herb may actually influence electrical
discharges in the brain.
Sesame Seeds
Open a jar of raw sesame butter (tahini) for a healthy brain treat. Sesame seeds
are full of zinc, a mineral important in learning, memory and brain development.
Zinc is also part of the brain's defense system, because it promotes immune
health and drives enzymes that keep a healthy balance of trace metals in the
brain.
For a tasty source of zinc, add hummus with sesame seeds or tahini.
*Shankhpushpi
This is the most common and most used Ayurvedic Herb. Shankhpushpi is said
to be a natural memory enhancer, and helps sharpen the brain. It has been used
from ancient times in India as a memory
tonic as well as a medicinal herb to relieve
mental stress as well as controlling blood
pressure.
People use this herb in India for children
during their exams, and believe it aids in
the brain development. It is widely used in
treating nervous and mental disorders.
It acts as a brain tonic, treats insomnia, boosts memory and reduces mental
fatigue, helps in maintaining good cholesterol levels and aids in the prevention of
aging and mental decline.
Turmeric
Want to spice up your life in more ways than one? Add curry to your meals!
It is statistically a fact that those who live in South Asian countries, where the use
of the curry to season foods is common, have a lower incidence rate for
Alzheimer’s Disease. Is it a coincidence?
Curry powder is a combination of spices, and it varies by country, but the one
ingredient that is common to all curried mixtures is "turmeric." Curcumin is the
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substance that gives the spice turmeric its yellow color and is also responsible, at
least in part, for some of the health benefits of curried dishes.
Scientists have long known that curcumin is good for improving memory. Now
they know why. The spice is a powerful antioxidant that has been shown to
protect nerve cells. One theory is that the spice acts as a “scavenger,” attacking
free radicals that harm the nerve cells involved in forming memories and mental
functions. This information can be very valuable in the search for a cure to
mental diseases like Alzheimer’s and Parkinson’s.
“Since it has both neuro-protective and memory-enhancing properties, it may be
unique in treating clinical disorders associated with the loss of nerve cells and
cognitive abilities,” say researchers at the Salk Cellular Neurobiology Laboratory,
one of the world's leading research centers. In the search for ways to treat
individuals who have suffered traumatic brain injury (TBI) and stroke, researchers
at the Salk Institute are studying a curcumin-derivative compound, known as
CNB-001.
Salk researchers have found that CNB-001 improves dramatically both
“behavioral and molecular deficits of ischemic stroke and TBI in animals.” The
compound has shown to be extremely neuro-protective in all of the studies, while
enhancing memory in normal animals. It has shown significant results in
protecting nerve cells that occur in brain injuries, as well as age-related
neurodegenerative diseases such as dementia.
Other health benefits that have been associated with ingredients in curry include:
Due to its powerful antioxidant and anti-inflammatory agents, curry can reduce
inflammation of the joints
Studies suggest curcumin may help in slowing the progression of prostate
pancreatic and colorectal cancers as well as deactivate genes that can trigger
the onset and spread of breast cancer
Laboratory tests indicate curcumin may make melanoma skin cancer cells more
likely to self-destruct.
Curcumin acts to clear the brain of protein deposits that are thought to cause
Alzheimer’s Disease as well as working as a memory enhancer for healthy
individuals.
Curcumin has been effective in the treatment of several sexually transmitted
diseases, including gonorrhea and chlamydia.
New research shows ten key ingredients that are found in popular curries, such
as Madras, have been associated with health benefits as well as turmeric, in
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conditions as diverse as lung cancer, heart disease, asthma, constipation,
dementia, period pain, osteoarthritis and even loss of libido. There is definitely a
lot of study to be done on the spices that make up curry powder.
From all indications, curry could just be one of the “brain foods” that serve many
functions as both a physical preventative but a memory enhancement, and does
bear looking into as a regular part of your diet.
Thyme
A teaspoon of thyme has about the same amount of antioxidants as a carrot, or
½ a cup of chopped tomatoes. And the flavonoids and luteolin in this spice give it
antioxidant properties as well. There are some studies that suggest these
antioxidants may have age-related benefits like helping to maintain cognitive
function and promote heart health.
Vacha
Also known as Sweet flag, Vacha is another herb used to improve brain
functioning and enhance memory. The roots of vacha herb contain some
essential oils and terpenoids, which help in giving the sedative action that,
strengthen the nervous system. It gives instant results in terms of improving the
memory as is prescribed for persons suffering from amnesia and other memory
disorders.
Vinpocetine
Vinpocetine is an extract of the periwinkle plant. It is an herbal aid for improving
memory and concentration, and acts to help increase blood flow in the part of the
brain used for memory storage.
You should know by now that when your brain does not get enough oxygen your
memory will begin to suffer. It is starving for oxygen to provide the essential
nutrients it needs to keep it going.
As you age, your circulation begins to drag and slow down. You become more
sluggish. When there isn’t enough blood flow to carry oxygen to your brain you
can suffer memory loss and even serious mental decline.
The good news is, scientists have discovered an extract of the periwinkle plant
that they believe can boost blood flow to the brain and keep it from starving to
death.
Studies have found that vinpocetine helps people to recall new information
quickly and help them become more focused. Even people who are suffering
serious mental decline will notice a difference!
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In one study, elderly patients with serious memory impairment were given either
a placebo or vinpocetine. Of those who took vinpocetine, after just 3 months
100% of the subjects scored better in memory tests than those who took the
placebo. That’s right, 100% of the people in the study who took vinpocetine saw
an improvement!
If that doesn’t convince you that vinpocetine can make a big difference in your
memory and thinking than what will? After taking vinpocetine, you will notice less
frustration over lost items, forgotten names, or fewer senior moments!
Food for Thought
1. Have you thought of the herbs and spices you add to your food as being good
for your brain?
2. To enhance your brain health, do you see where adding some spice to your
life through food is a good investment in your overall health?
3. What type of antioxidant do you think you could incorporate into your diet that
will enhance your memory and brainpower?
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Chapter 7
Supplement Your Diet For Brain Health
Most people, if they eat a healthy diet, exercise, reduce stress and get better rest
will not need to take supplemental vitamins or herbs. Lifestyles that take in all of
these should provide all the nutrition you will need to keep your brain healthy.
It will never hurt to add more brain food to your healthy diet, like adding coldwater fish more often to your diet. Include more foods that contain vitamin B’s
and antioxidants.
Supplements and vitamin tables are just that - supplements, which means they
are “in addition” to your main diet. Your goal should be to achieve a healthy
lifestyle.
For those of you who have already done the job of optimizing your diet, making
sure you get enough sleep and lowering your stress it is possible that
supplements can help you get that edge, but they are not necessary. Make
certain that before you try and of these products you do the research that is
necessary to make sure they don’t have allergic reactions, side effect or interfere
with medication or other supplements.
Supplements are taken for a number
of reasons, to become more healthy
while losing weight, gaining weight,
enhancing the function of some part
of your body (including your
memory), etc. There are various
things to consider, however, before
taking a dietary supplement.
What are dietary supplements?
Congress created the Dietary
Supplement Health and Education
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Act in 1994. This piece of legislation defined what constituted a supplement. This
would include:
That the supplements must contain at least one or more dietary ingredients such as vitamins, minerals, herbs or other botanicals, amino acids, or their
counterparts



That their purpose is to supplement the diet
Are to be in pill, capsule, tablet or liquid form intended to be taken by
mouth
Labeled on the front panel that they are dietary supplements
Companies that manufacture dietary supplements must first obtain approval from
the Food and Drug Administration (FDA) by giving evidence that the specific
supplement is both effective and safe. Unlike prescriptions and over-the-counter
medications (OTC), however, supplements and herbal products are not tested for
their validity or safety. The only way a product can be removed or restricted from
the shelves is if the FDA can provide evidence that the product is unsafe.
According to the FDA, "Many supplements contain active ingredients that have
strong biological effects in the body. This could make them unsafe in some
situations and hurt or complicate your health. For example, the following actions
could lead to harmful -- even life-threatening -- consequences:"





Taking supplements with medications - either prescription or OTC
Using more than one supplement at a time
Using supplements as a substitute for prescription medication
Overloading your system with some supplements that could store
themselves in the body instead of being released, and build up a toxicity
Taking supplements before, during and after surgery that are contradicted
by your physician
It is extremely important that you always tell your doctor or health care providers
what supplements you are taking.
If you are considering taking supplements, do your homework first. Look to
reliable resources for your scientific information - not the website of the
manufacturer or reseller. There is a lot of valuable information out there from
reliable studies and sources that you can get truthful information. Three such
reliable sites to check out are:

Consumer Lab (Consumerlab.com) - Each supplement must pass product
reviews or voluntary certification to be posted on this site. A Consumer
Lab Seal of Approval is given to the manufacturer (they have to purchase
the license) if it passes the inspection.
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


US Pharmacopeia (www.usp.org) is an independent testing agency.
Manufacturers may display the USP Verified Dietary Supplement seal on
their product label if product passes ingredient and product integrity, purity
and potency testing.
NSF Dietary Supplement Certification (www.nsf.org) - The products that
are allowed to display the NSF mark have undergone third party testing for
identity, quality, purity, and consistency.
In addition, there are free publications, clearinghouses and information on
the websites of the National Center for Complementary and Alternative
Medicine (SCAM) and the National Institutes of Health (NIGH) Office of
Dietary Supplements (ODS).
If you decide that your diet alone is sufficient, and opt out of taking any
supplements, speak with a dietitian. They can show you the proper foods to eat
to meet your specific goals. As you can see from above, many fruits and
vegetables are considered super foods, and can play a significant role in meeting
and exceeding your requirements for a good balance of vitamins, mineral and
antioxidants. In addition, dieticians can show you some tricks, tips and food
combinations that will maximize the way your body metabolizes what you eat.
One example, foods with vitamin C foods can help improve the way the body
absorbs iron.
A study out of the France, from the University of Paris XIII, has found that an
increased intake of vitamins and
minerals could, over time, boost your
memory power. There is nothing
outrageous about this idea, since a
good balance of the proper nutrients in
your diet benefit memory and cognitive
skills.
According to their study, adults who
took vitamin and mineral supplements
for over 10 years did better on one
type of memory test than those who
didn't take the supplements.
"The question is, does the cognitive performance depend on the diet, or does the
diet depend on the cognitive performance?" asks Geraldine McNeill, a nutritionist
at the University of Aberdeen in the UK. “It's possible that people who have better
thinking and memory skills might pay closer attention to what they're eating,” she
explained.
In 1994, when the age groups of the participants were from 45 to 60 years old,
researchers split 4,500 French men and women into two random groups. Half of
them were asked to take a daily supplement that included vitamins E and C,
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selenium, zinc, and beta-carotene. They took the supplements for eight years.
The others took a nutrient-free placebo pill every day. None of them knew if they
were taking the vitamins or the placebo.
At the conclusion of this portion of the study, researchers stopped giving
participants their assigned pills, and told them they could choose whether or not
to take vitamin supplements. An additional six years later, researchers brought
them back for a round of memory tests that included word and number problems,
measuring different types of memory and "mental flexibility."
Although each groups performed very much the same on most tests, the nutrientboosted participants beat them out on one test for long-term memory, in which
participants had to recall words in different categories.
McNeill stated that most people could simply make changes in their diet to get
the same amount of vitamin and nutrient dosages used in the study, like
substituting orange juice for vitamin C.
A nutrition researcher at Tufts University in Boston, Barbara Shukitt-Hale, states
that it's important for people to understand that boosting your brainpower
requires more than just taking a vitamin pill every day. "Vitamins and minerals
are important for memory, but they're not the only thing that's important," she told
Reuters Health. "The most important thing is eating a healthy diet, being active,
and keeping your brain sharp."
If you are not comfortable that your diet does not provide the needed coverage,
and you have consulted your health care provider, taking memory-enhancing
supplements can give you an edge on improving your short-term and long-term
memory. They can help to increase mental performance, productivity, focus,
energy and self-confidence. Some people even say that their use of memory
enhancing supplements have greatly reduced their daily stress levels, and that
they now feel great in spite of difficulties and challenges that come their way.
There are no right or wrong supplements to select. You can always look at the
strengths and weaknesses of each and let that be your guide. Or, you can try
different ones and see which work best for you. Remember for the best results,
long-term use is ideal.
There are micronutrients that your body needs and can not product itself, so has
to rely on the food you eat or supplements of some kind. Supplements have
become a common method of making sure that you receive the right amount of
daily vitamins.
There is a possibility, however, that your vitamins are doing more harm than
good for your health. Organic vitamins are hopefully the answer to that problem.
Most vitamins being commercially sold today include ingredients such as
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chemicals and synthetics ingredients. It is needless to say; these ingredients can
end up harming your health more than helping you. Organic vitamins are
produced under strict conditions, unlike ordinary vitamins, to ensure that the
products do not contain insecticides, pesticides and other synthetic ingredients.
Keep in mind, however, that although quality organic vitamins are free from toxic
chemicals, they could still contain some animal-based ingredients, especially in
the gelatin of the capsule. I you are a vegan or vegetarian; you may have to
exercise caution.
When buying organic vitamins, first make sure that the product has a USDA
organic label to prove the vitamin is a certified organic product. Certified organic
products contain 95% organic ingredients, making them healthy and
environmentally friendly as well. If you want an all-organic vitamin product, then
look for vitamins with a 100% certified organic label. To make it easier, you can
also choose multivitamins. Multivitamins contain most essential vitamins that you
will need. This eliminates the need to look for different types of vitamins.
For those who don’t enjoy swallowing capsules, organic vitamins also come in
liquid form. If you are having a hard time trying to get your kids to take solid
vitamins, liquid vitamins may also be suitable.
Just like ordinary vitamins, organic vitamins are only meant to be consumed as
supplements, so should never be your primary source of nutrients. Also, Just
because you are regularly taking complete vitamins it does not mean you can
indulge yourself with a diet of junk food. When choosing organic vitamins, it's
also important to consider your individual health needs. For example: vegetarians
will need more vitamins that come from animal sources, such as vitamin A and
vitamin D. Pregnant women will need more vitamins B and E.
Below are supplements that help increase your brain activity:
Alpha Lipoic Acid
Alpha lipoic acid (ALA) is an amazing antioxidant that easily crosses the wall
between the brain tissues and circulating blood (the blood-brain barrier). ALA’s
job is to convert glucose to energy, and can work in both water and fatty tissues.
The process of converting food to energy creates
free radicals, which damage the body's cells and
weakens the immune system, organs and tissues.
ALA destroys the free radicals and re-energizes
the depleted antioxidants to make them effective
again. Supplements are the best way to increase
ALA in your system.
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ALA also works as an antioxidant agent in neurodegenerative diseases because
it can interrupt damage from free radicals at several points. It has been shown to
elevate antioxidants in various brain regions, improves memory, and supports
healthy blood glucose levels.
Acetyl L-Carnitine/ALCAR
Known for its ability to cross the blood-brain barrier (the separation of circulating
blood and the brain fluid in the central nervous system), acetyl L-Carnitine (also
known as ALCAR) is an amino acid that helps with the production of energy that
is necessary for optimal brain function. It acts as a powerful antioxidant in the
prevention of the brain cells' deterioration.
ALCAR naturally occurs in plants and animals. Bodybuilders like acetyl l-carnitine
can help muscles grow stronger during exercise.
Brahmi/Bacopin
Brahmi has been used in traditional Indian medicine (Ayurveda), and is used for
the treatment of Alzheimer’s disease, allergic conditions, to fight stress and to
treat irritable bowel syndrome. People also take brahmi to treat backache,
hoarseness, mental illness, epilepsy, joint pain, and sexual performance
problems in both men and women. Sometimes it is used as a “water pill.”
Be careful not to confuse brahmi (Bacopa monnieri) with gotu kola and other
natural medicines that are also sometimes called brahmi. This herb may increase
certain brain chemicals involved in memory, learning and thinking. Studies have
suggested that it also protects the brain from harmful chemicals involved in
Alzheimer’s disease.
Clinical trials have found
that brahmi can relieve
anxiety and memory
retention, and recently
the trials have extended
to its effect on mild to
moderate mental
deficiencies.
Memory studies,
involving both rats and
humans, on this plant
have shown a significant
increase in both memory
retention and speed of
learning, as well as overall improvement in general cognitive skills.
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The herb also works within the body to counteract the effects of stress, not only
on brain processes related to stress but other body functions as well. It may also
have a protective effect in helping reduce the effects on the stomach from stress,
helping to eliminate the risk of ulcers.
Bacopin research has also highlighted the antioxidant properties of this plant. It
seems it acts as a scavenger for free radicals in the body, and protects cells from
free radical damage. Scientists believe that damage to the nerves from free
radicals is a contributing factor in many of the age related cognitive issues see in
the elderly, particularly in dementia, Alzheimer's and age related memory loss.
Supplements of bacopin could have a protective effect that helps to prevent or
delay these types of age related issues.
Carnosine/L-Carnosine
Carnosine, or L-Carnosine, is a general-purpose supplement that helps protect
cells and tissues against negative effects of aging. As a broad-spectrum antioxidant its antioxidant effects appear to protect the brain from strokes, and helps
to defend against age-related decline of mental and immune functions.
Cholecalciferol
Cholecalciferol is a more technical name for vitamin D3, and is the most active
form of vitamin D in human biology. Vitamin D3 helps to regulate your anti-stress
hormone, and helps in the circulation of your blood as a macrophage, part of the
first line of defense against foreign bacteria.
Higher levels of vitamin D3 can help alleviate your stress-induced symptoms depression, agitation and anxiety, and strengthen your immunity against
infections and cancers.
Its main function is to help in the absorption of other minerals like phosphorus
and calcium. It also contains a variety of metabolic pathways called co-enzymes
that regulate blood pressure, the release of hormones, and conduction of nerve
impulses. In addition, cholecalciferol has antioxidant functions against microbial
pathogens, and is a subcomponent of certain structural proteins and steroids.
Usually OTC vitamin D3 comes in a complex with calcium supplements,
multivitamins or fish oil capsules, or in isolated pills. Taking vitamin D3
supplements during cancer treatments can lead to improved efficacy and better
results.
CoEnzyme Q10 or CoQ10
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A protein, known as CoEnzyme Q10, or CoQ10, fuels your heart. You may not
have heard of it before, but it's important that you understand why this nutrient is
so important to your body function. CoQ10 is a cellular energy booster and
powerful antioxidant, and is an essential part of your body's energy process. It is
found throughout your body, but the highest concentration is in the heart muscle
because of the high demand the heart needs.
Coenzyme Q10 is a nutrient necessary to the functioning of every cell in our
bodies, but interestingly, our bodies' production of Coenzyme Q10 begin to
decline around age 20-30 and steadily decreases with age, making
supplementation potentially important. Since Coenzyme Q10 production occurs
in the same metabolic pathway as does cholesterol, it is suspected that the
increased cholesterol synthesis that occurs as we age may be responsible for the
drop off in Coenzyme Q10 levels.
CoQ10, also known as Ubiquinone or Ubidecarenone, is available as a
supplement, and by taking it regularly you
will find a significant increase in your
energy, memory and overall health.
Leading experts say it is extremely critical
that you supplement your body’s supply of
CoQ10 as you age. After 30, natural levels
of the protein begin to slow down. By the
time you are 50 you levels are too low for
your heart to function at its best. By 70 the
levels have gotten so low you actually begin
to accelerate your aging.
Coenzyme Q10 is a chemical found naturally in the body that contributes to the
production of ATP, the body's main source of energy. CoQ10 supplements help
insure maximum physical energy which can help with concentration and memory.
Studies indicate this supplement may help protect against age-related memory
decline, including Parkinson's disease.
DMAE
DMAE can be found in high concentrations in fish, and is naturally produced in
the brain. It is believed to help in the production of acetylcholine, an important
neurotransmitter responsible for proper brain function.
The longer name for DMAE is dimethylethanolamine. This supplement is
believed to help with mental energy, alertness, and concentration. This is another
compound that is able to cross the blood-brain barrier to reach brain cells. Some
studies have been positive that DMAE may enhance alertness and mood, and be
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of help in alleviating symptoms of ADHD and ADD and accelerate learning, while
decreasing irritability.
Gingko Biloba
Ginkgo Biloba has been used for thousands of years in Chinese traditional
medicine. It is one of the top-selling herbs in the United States, and is one
supplement that shows promise as a memory enhancer. It is commonly used in
Europe for a type of dementia resulting from reduced blood flow in small vessels.
Ginkgo biloba extract is an approved treatment for dementia in Germany, and it
is the only nonprescription substance considered a treatment for dementia in
Canada. It is said to enhance mental efficiency in elderly patients with mild to
moderate memory impairment. It has also shown to improve cognitive function in
patients with dementia, enhance blood flow to the brain, and improve cognitive
performance in patients with Alzheimer's disease. Further it is said to enhance
memory in young individuals.
"A couple of meta-analyses and systematic reviews show that ginkgo biloba is
helpful for dementia in about the same range as drugs being pushed very heavily
to treat Alzheimer's," says Adriane Fugh-Berman, MD, an associate professor in
the department of physiology and biophysics at Georgetown University School of
Medicine.
Fugh-Berman says ginkgo may not be able to prevent dementia, but in those
who already have it the supplement has been shown to either improve symptoms
or stabilize them so that they don’t get any worse. Some, but not all studies show
the enhancement of alertness, mood, and mental ability in healthy people who
take ginkgo, but more research needs to be done to be certain about these
results.
Studies as the effect of gingko Biloba are actually mixed.
A study by the National Institute on Aging (NIH)
involved 200 healthy adults older than 60 years of
age. Gingko showed no improvement in memory or
concentration. Researchers believe it may be possible
that if they administered higher doses than the 120
milligrams used daily in this six-week trial the herb
could be effective. Another study involving 3,000
subjects, over a longer term hopefully will produce
different results.
Some research does suggest that ginkgo biloba can
actually be as effective for early-stage Alzheimer's
disease as acetylcholinesterase inhibitor drugs - such
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as donepezil (Aricept). Studies also indicate that it may be helpful in dilating
blood vessels and decreases the stickiness of blood platelets that produce a
decreased flow of blood to the brain (cerebral insufficiency).
A study in The Journal of the American Medical Association in 2009 showed that,
compared with placebo, 120 mg twice daily of ginkgo biloba showed no
difference in cognitive decline in older adults with normal or only mild thinking
impairment.
Ginkgo biloba is available in tablets, capsules, teas, and fortified foods. Their
seeds can be very toxic. Tea bags often contain 30 milligrams of ginkgo biloba
extract, while a typical dose used in ginkgo biloba studies is 80 to 240 milligrams
of a standardized extract daily by mouth in two to three divided doses.
Although ginkgo biloba is generally safe it does contain blood-thinning properties.
Stop using ginkgo Biloba, or use caution, before surgery or dental procedures
because the risk of bleeding is greater if you are taking blood thinners like aspirin
or warfarin. Also, there is the possibility that ginkgo biloba can affect your insulin
or blood sugar levels, so be cautious if you have diabetes or hypoglycemia, or if
you take products that affect blood sugar.
Minor side effects of ginkgo biloba may include headache, nausea, or intestinal
problems.
Blueberry Juice
If you were to exchange your cup of orange juice in the morning for a cup of
blueberry juice you might just improve your memory. Blueberries are full of
antioxidants, in addition to a plethora of chemicals that increase the signals to the
brain that helps aid memory.
The polyphenol found in blueberries also help get rid of too much glucose in the
brain, which slows down memory function.
Hawthorn
Hawthorn is known to clean out toxins in the brain and strengthen blood vessels
and tissues. It contains antioxidants that help the blood to increase the flow of
oxygen and needed nutrients to the brain.
Huperizine A
The huperizine A supplement is an extract of the Chinese moss “huperzia
serrata”. Studies have shown that hyperzine A enhances memory and learning
by helping the interaction of neurotransmitters in the brain.
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Found to fight mild age-related memory loss, including Alzheimer's disease,
huperizine A is also useful in boosting short-term memory, such as when one is
preparing for an exam.
Omega-3 Fatty Acids
Omega-3 fish oil supplements have become quite the rage lately. People are
flocking to add cold-water fish, fish oil and omega 3 fatty acids to their diet in
order to increase their brainpower, and lower their risk of dementia or
Alzheimer’s disease. There are more thorough studies needed that compare
omega-3s to placebo in order to prove the memory benefit from supplements.
Various studies have shown that in addition to being good for your heart, fish oil
supplements, which contain the Omega-3 fatty acids EPA and DHA, decrease
the risk of age-related cognitive decline and dementia diseases. DHA is required
for normal brain function in adults, and the addition of it can also help in the brain
development of children, since the brain needs certain levels of DHA to function
properly. If the correct levels of DHA aren’t present, the brain substitutes DPA, a
different molecule, which hinders brain activity.
Essential fatty acids, otherwise known as fish oils,
or EPA-DHA, are well known for their antiinflammatory properties, and we must get them
from food. They are necessary for the regulation of
metabolism, optimal brain function, hair growth,
bone health, and many other vital physiological
reactions.
Omega-3 and omega-6 fats are known as
"essential fatty acids." Putting them into your diet,
along with a proper balance of other essential
vitamins and minerals, are important. The omega6 fats are best to eat less of while increasing the amount of omega-3 in your diet,
although both are necessary.
A lack of essential fatty acids, or an imbalance of them in your diet, can result in
fatigue, dry skin and hair, broken fingernails, weakness, joint pain, mood
disorders, digestion difficulties, slow healing of wounds, higher cholesterol, and
elevated blood pressure. Check out your diet to make sure that you are eating
some form of essential fats most days.
Although the typical American diet has plenty of essential fatty acids, it is always
good to evaluate your intake for best results. Omega-6 fatty acids are readily
found in meats, oily salad dressings, and cooking oils that many people take in
large amounts of, too frequently. Try eating smaller servings of animal protein,
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using salad dressing with nuts or seeds instead of oil-based, and oil-free or
reduced fat cooking oil-free.
Some people believe that by eliminating fats in your diet you will lose weight and
be healthier. That is not true. Your brain needs fat in order to survive, so it is
imperative that you get enough fats in your diet. The difference is, there are good
fats and bad fats. Try to have most of those fats from whole-food sources, like
nuts and seeds instead of oils. Avoid fried foods. Choose less beef, chicken,
ham, and pork. Eat more cold-water fish such as salmon, herring, and mackerel
(farm grown and not from the open sea).
The 2010 Dietary Guidelines for Americans recommends that you receive 20%30% of your daily calories come from fats. Be sure to include sources that
include the essential fatty acids. Many health professionals recommend a range
of 2:1 omega-6 fatty acids to omega 3-acids. Most people consume far too few
omega-3s while way too many omega-6s.
Consuming fried foods, food with white sugar, and foods made with trans-fats
(partially hydrogenated oils) can interfere with the absorption of essential fatty
acids. Products made with refined white flour are missing the nutrient-rich germs
that contain essential fats. Try to limit the consumption of foods made from highly
processed grains.
Phosphatidyl Serine
One of the more popular brain-improvement supplements today is phosphatidyl
serine (PS), a major component of the outer protective layers of brain cells.
Although this supplement is often advertised as helping to fight off age-related
memory decline, scientists are mixed as to the truth of this statement. Preliminary
studies exist, however, that indicate PS
may be of help in the treatment of ADHD.
PS is a healthy brain fat that is the
building block in all cell membranes, and
you can’t have healthy cell membranes
without it. The problem comes as you age
and your body naturally produces less PS,
and you are not able to get as much from
your diet because it is not readily
available in most foods. For this reason,
PS as a supplement is important, and you
will see an almost immediate difference.
Take for example a scientific study involving 149 patients aged 50-75; all were
suffering from memory loss. Half of the patients were given a placebo, and half
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received PS. Three weeks into the study the patients taking the PS showed a
noticeable improvement in their memory and learning skills.
These results were so impressive, the researchers proceeded to take the study a
step further and extend the research. After 12 weeks those taking the PS had an
easier time remembering telephone numbers, concentrating, finding objects and
paying attention while driving. As a matter of fact, although the average
chronological age was 64, the “brain age” of the participants taking PS tested out
at 52 - 12 years younger than they actually were!
In another study, subjects with impaired memories and who were taking PS
notices a major improvement in just six weeks in 9 out of 10 of them. In at least
61 other clinical studies, and from 2,800 research papers, PS has shown to
improve memory, attention, verbal fluency, and overall mental function.
Rhodela/Rhodiola Rosea
Stress can have a major affect on your memory, but the sub-arctic plant Rhodiola
can help combat the symptoms of stress. A
recent study found that subjects who took
rhodiola were better able to focus and had a
larger attention span. They were able to perform
tasks with fewer errors than those who did not
that the supplement.
This plant may be effective in mood disorders,
fighting depression and mental exhaustion by
changing the serotonin and dopamine levels in the brain.
Rosemary
Rosemary is a popular spice in many cooking dishes - like stuffing and roasts. It
contains antioxidants and other compounds that have been useful in many
medical treatments - such as strokes, cancers and Alzheimer’s disease. It is
primarily thought of as the herb to improve memory and brain function, as well as
aid in concentration.
Spirulina
Spirulina, a type of microscopic algae that is blue-green in color, has become
popular as a dietary supplement because of its high content of vitamins and
minerals. It is also a valuable because it contains more protein than meat and
soy combined. It includes all essential amino acids, including cysteine, lysine and
methionine.
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Spirulina can be an ideal dietary supplement for those who want or trying to
follow a high protein diet. Proteins create a feeling of fullness, which means you
won’t eat as much as you usually would before getting full. By following a diet
rich in proteins, you will be able to get rid of the extra pounds very easily.
This dietary supplement also includes a wide range of essential fatty acids
(omega-3 or omega 6):

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




AA (arachidonic acid)
GLA (gamma-linolenic acid)
ALA (alpha-linolenic acid)
SDA (stearidonic acid)
DHA (docosahexaenoic acid)
EPA (eicosapentaenoic acid)
LA (linoleic acid)
Your body cannot process these fatty acids, so your diet remains the only
source. Some of them - like DHA and EPA, are
used in the treatment for depression, while others
are used for the treatment of inflammation. In
addition, many essential fatty acids have
antioxidant properties, and are able to play an
important role in the weight loss process.
Spirulina is abundant in vitamins and minerals like A, B complex, C, D, E and K. This makes it a
very effective supplement for anyone who suffers
from a nutrient deficiency.
Spirulina also contains a wide range of minerals:













Boron
Calcium
Chloride
Chromium
Copper
Germanium
Iodine
Iron
Manganese
Magnesium
Molybdenum
Phosphorus
Potassium
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


Selenium
Sodium
Zinc
Potassium seems to be the mineral in largest supply, but the other minerals are
also found in adequate amounts that can be effective for treating deficiencies.
Note: People suffering from phenylketonuria should not take spirulina. One of the
amino acids found in this alga (phenylalanine) does not metabolize with this
metabolic disorder. The amino acid will start to accumulate in the brain, and
eventually lead to severe and damaging effects.
This supplement could also pose a threat to people suffering from kidney or liver
diseases. When it is consumed in great quantities, the high content of vitamins
and minerals may lead to toxic reactions. Microcystins toxins are sometimes
found in spirulina, and even though they toxins are very seldom present, if they
are and the person ingests spirulina they can create deposits in the liver, which
can lead to liver cancer and other liver diseases.
Food for Thought
1. Are you getting enough from this book to understand which vitamins, minerals,
herbs and supplements will help you achieve your optimum brain health?
2. What supplements have you found that will help you have a better memory?
3. Did this book help you at all? Please give us some feedback as to what you
think.
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Chapter 8
Resources
WebMD - Fortify Fortifying Your Memory With Supplements:
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/fortifyingyour-memory-with-supplements
Memory Improvement Tips - Vitamins for Memory: http://www.memoryimprovement-tips.com/vitamins-for-memory.html
Curiosity.com - Which Vitamins Can Help Improve Your Memory?
http://curiosity.discovery.com/question/vitamins-help-improve-memory
Memoryzine.com - 9 Vitamins & Supplements To Improve Your Memory:
http://ezinearticles.com/?9-Vitamins-and-Supplements-to-Improve-YourMemory&id=44634
Reuters Health - Can vitamins help boost memory?
http://www.reuters.com/article/2011/07/28/us-vitamins-memoryidUSTRE76R7LZ20110728
The Daily Green - Top 10 Sources of Vitamin C (Including 3 Foods With more
than Oranges): http://www.thedailygreen.com/healthy-eating/eat-safe/topsources-vitamin-C-44102808#ixzz2044rwd65
Symptomfind.com - 7 Super vitamins that help improve your memory :
http://www.google.com/search?q=Vitamins+that+help+your+memory&ie=utf8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a
Livestrong.com - How to improve your memory with vitamins:
http://www.livestrong.com/article/397141-how-to-improve-your-memory-withvitamins/
Livestrong.com - The importance of vitamin B1 for brain health:
http://www.livestrong.com/article/481519-importance-of-vitamin-b1-for-brainhealth/
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Livestrong.com - Vitamins for brain health:
http://www.livestrong.com/article/390470-vitamins-for-brain-health/
Livingstrong - Does it matter if vitamins are taken in the morning or at night?
http://www.livestrong.com/article/536795-does-it-matter-if-vitamins-are-taken-inthe-morning-or-at-night/
Natural Health - Natural Memory Supplements: Improve Your Memory With
Herbs, Foods and Minerals: http://www.naturalhomeandgarden.com/naturalhealth/natural-memory-supplements-improve-your-memory-with-herbs-foodsand-minerals.aspx#ixzz204GVrAXI
Livestrong.com - Minerals to help with memory loss:
http://www.livestrong.com/article/275401-minerals-to-help-with-memory-loss/
Sacred Eden - Memory Supplements: http://sacrededenblog.com/memorysupplements/
Memory - Memory improvement with vitamins, minerals and proteins :
http://memory6.blogspot.com/2012/05/memory-improvement-with-vitamins.html
Global Healing Center - Foods, Vitamins and Herbs that Boost Your Brain Power:
http://www.globalhealingcenter.com/natural-health/foods-that-boost-your-brainpower/
MedicineNet.com - Vitamins and Minerals To Boost Brain Power:
http://www.medicinenet.com/script/main/art.asp?articlekey=55784&page=2
Keeping Your Brain Healthy - Brain FX - Which vitamins are good for your brain?:
http://www.brain-fx.com/53_vitamins_minerals_supplements/
Rock Creek Free Press - Miracle Mineral Protects Your Brain:
http://rockcreekfreepress.tumblr.com/post/409440581/lithium
eHow.com - The Best Vitamins for the Brain:
http://www.ehow.com/about_5367347_vitamins-brain.html#ixzz20oQXA3at
Dummies.com - Boron: A Trace Mineral Necessary for Good Health:
http://www.dummies.com/how-to/content/boron-a-trace-mineral-necessary-forgood-health.html
LivingStrong.com - The best minerals for good nerve function:
http://www.livestrong.com/article/505203-the-best-minerals-for-good-nervefunction/#ixzz20oX0P5o2
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FITDAY - Healthy Living 101 - Everything You Need to Know About Iron:
http://www.fitday.com/fitness-articles/nutrition/healthy-living-101-everything-youneed-to-know-about-iron.html
Annie’s Remedies, Essential Oils and Herbs http://www.anniesremedy.com/chart_remedy.php?tag=memory
eHow.com - How to Use herbs to Increase memory:
http://www.ehow.com/how_2033013_use-herbs-increase.html
ListVerse - Top 10 Vitamin Deficiencies: http://listverse.com/2012/03/16/top-10vitamin-deficiencies/
HGTV Summer - What are B Vitamins? http://www.freefitnesstips.co.uk/what-areb-vitamins.html
MedicineNet.com - Lithium: http://www.medicinenet.com/lithium/article.htm
Rock Creek Free Press - Miracle Mineral Protects Your Brain:
http://rockcreekfreepress.tumblr.com/post/409440581/lithium
MedVantic Solutions: Adaptogenic Herbs:
Nature's Solution To Stress
http://www.chiro.org/nutrition/FULL/Adaptogenic_Herbs.shtml
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