Brain Health: Supplement Support

Data concerning multiple supplements and brain health is scant, but emerging. Presently, there is insufficient evidence supporting the use of apoaequorin, coenzyme Q10, coffee extracts, L-theanine, omega-3 fatty acids, vitamin B6, vitamin B9, or vitamin B12 supplementation to enhance memory. Conversely, there is some emerging evidence suggesting memory benefits associated with supplementation of ashwagandha, choline, curcumin, ginger, Lion's Mane, polyphenols, phosphatidylserine, and turmeric. Studies examining the efficacy of carnitine, gingko biloba, Huperzine A, vitamin D, and vitamin E supplementation for memory have produced mixed results, warranting further investigation [1]. Data is also emerging concerning the sex specific benefits of creatine for women,

Choline

Citicoline, also known as CDP-choline, is a natural metabolite present in all living cells. Initially used as a medicine since the 1980s, it has recently gained recognition as a food ingredient. Upon ingestion, citicoline breaks down into cytidine and choline, which are then integrated into their respective metabolic pathways. Choline serves as a precursor to acetylcholine and phospholipids, crucial neurotransmitters for learning and memory, and essential components of neuronal membranes and myelin sheaths, respectively. Research has shown a correlation between choline deficiency and memory dysfunction. Studies utilizing magnetic resonance spectroscopy have indicated that citicoline supplementation enhances the brain's uptake of choline in older individuals, suggesting a potential role in counteracting early age-related cognitive decline. In randomized, placebo-controlled trials involving cognitively normal middle-aged and elderly individuals, positive effects of citicoline on memory function have been observed. Similarly, beneficial effects on memory performance have been noted in patients with mild cognitive impairment and various neurological disorders [2,4].

Creatine

Creatine, a nitrogen-containing compound, is naturally produced and synthesized within the human body through a two-step process primarily occurring in the liver and brain, involving the dispensable amino acids arginine and glycine, along with the indispensable amino acid methionine. Alternatively, creatine can be obtained externally through dietary sources like red meat and seafood or by consuming commercially manufactured creatine supplements. Essential for optimal brain function, creatine serves as a temporal and spatial high-energy phosphate-storage buffer, ensuring the maintenance of intracellular adenosine triphosphate (ATP) levels during energy-demanding cerebral activities. Given that the brain accounts for roughly 20% of the body's energy consumption, the constant high rate of brain metabolism necessitates a continuous supply of high-energy compounds such as creatine. Although primarily supported by animal research, there is growing interest in the role of creatine in supporting energetically demanding cognitive tasks, particularly those related to learning and memory. Human clinical studies investigating the efficacy of creatine monohydrate supplementation on cognitive function have produced mixed results, with some demonstrating improvements while others show no significant benefits. Recent findings suggest that creatine monohydrate supplementation may influence hemoglobin oxygenation in the brain, potentially enhancing cognitive function, particularly during prolonged cognitive tasks. Overall, there is emerging evidence suggesting that creatine supplementation may enhance cognitive function, particularly under conditions where brain bioenergetics are challenged, such as during sleep deprivation, mental fatigue, and hypoxia [3].

Despite extensive research on creatine, its use among females remains understudied. Creatine characteristics differ between males and females, with females typically having 70-80% lower endogenous creatine stores compared to males. Understanding creatine metabolism before and after menopause has significant implications for creatine supplementation in terms of performance and health among females. Given the hormonal changes affecting creatine kinetics and phosphocreatine resynthesis, supplementation may be particularly beneficial during menstruation, pregnancy, post-partum, and during and after menopause. Both preclinical and clinical evidence suggest positive effects of creatine supplementation on mood and cognition, possibly by replenishing brain energy levels and maintaining homeostasis. Creatine supplementation may offer even greater benefits for females by fostering a pro-energetic environment in the brain.

Phosphatidylserine

Phosphatidylserine plays a crucial role in maintaining the health of nerve cell membranes and myelin. As individuals age, the human brain undergoes biochemical changes and structural deterioration that can impair neurotransmission. When taken exogenously at doses ranging from 300 to 800 mg per day, phosphatidylserine is efficiently absorbed by the human body, crosses the blood-brain barrier, and effectively mitigates or reverses these biochemical alterations and structural decline in nerve cells. It promotes various cognitive functions in humans, including the formation and consolidation of memory, the ability to create and retrieve memories, learning and information recall, concentration and attention, problem-solving and reasoning, language skills, and communication abilities. Additionally, phosphatidylserine supports locomotor functions, particularly rapid reactions and reflexes [5].

Omega 3 FAs + Carotenoids

Growing evidence suggests that omega-3 fatty acids (ω-3FAs), carotenoids, and vitamin E could enhance cognitive function. In a study of cognitively healthy individuals aged 65 years or older were administered daily doses of 1 g fish oil (containing 430 mg docosahexaenoic acid and 90 mg eicosapentaenoic acid), 22 mg carotenoids (10 mg lutein, 10 mg meso-zeaxanthin, 2 mg zeaxanthin), and 15 mg vitamin E or placebo for a period of 24 months demonstrated that augmenting the intake of carotenoids and ω-3FAs through nutrition could potentially mitigate cognitive decline and reduce the risk of dementia later in life [6].

Spermidine

Supplementation with spermidine has demonstrated positive impacts on brain and cognitive health in animal studies, and initial evidence suggests potential memory enhancement in individuals experiencing subjective cognitive decline. One study's analyses revealed potential benefits for verbal memory and inflammation, though further validation in future research, particularly at higher dosages, is warranted [7].

Ketone Body Supplements

The ketogenic diet (KD) stands out as a dietary approach extensively investigated in relation to neurodegenerative conditions. Achieving similar advantages to those offered by a KD is also feasible through adherence to a regular diet supplemented with ketogenic agents, and further study of these agents is warranted [8].

1. https://pubmed.ncbi.nlm.nih.gov/37196134/

2.https:/ /pubmed.ncbi.nlm.nih.gov/33800439/

3. www.ncbi.nlm.nih.gov/pmc/articles/PMC10721691/

4. https://pubmed.ncbi.nlm.nih.gov/36950691/

5. https://pubmed.ncbi.nlm.nih.gov/25933483/

6. https://pubmed.ncbi.nlm.nih.gov/34999335/

7. https://pubmed.ncbi.nlm.nih.gov/35616942/

8. https://pubmed.ncbi.nlm.nih.gov/35718870/