The last session of the series addressed supplementation. Supplementation helps us fill in the cracks. Possible support for prevention would include Magnesium because it is a cofactor in ` 300 + reactions in the brain. Magnesium is a common mineral deficiency in many people. Melatonin as a possible supplement because there is some evidence that it may repair the blood brain barrier. Fish oil which includes EPA and DHA; DHA prevents inflammation; it stimulates BDNF and stimulates for formation of new brain cells. B12, B9 deficiencies are linked to cognitive decline. B vitamins in the form of a complex may be your best bet here. Vitamin D because it activates 300 gene pathways which can in turn affect 800 + genes. Vitamin D is best to get from the sun but it does reduce cognitive decline- D3 is the typical form used in supplementation. It also helps regulate insulin and is a prohormone involved in thyroid function.
If you follow a vegan diet make sure you get B12 and DHA from an algae source. Otherwise you need to be aware that this may affect cognitive function negatively over time.
The fleshy part of the coffee plant there has been much buzz about supplementation for improving brain health. The whole coffee fruit concentrate increases BDNF 143 %- typical dosage is 100 mg/day. This works better if taken in the evening apparently. BDNF increases through exercise 10-14%.
Curcumin increases genes to increase our antiinflammatory capacity. It reduces our amyloid burden along with Tau.
MCT oil is a great fuel for the brain.
Coffee, itself is rich in polyphenols that nourish our gut bacteria. Caffeine may inhibit production of amyloid plaques. It activates our gene pathways that turn on genes that activate detoxification pathways along with cruciferous vegetables and turmeric.
Taking probiotics every day can help support the brain along with eating kim chee and sauerkraut. Add prebiotic foods in the from of acacia, inulin and artichokes.
For more information, consider a consultation for naturopathic medicine at Parallel Wellness.
Source: Episode 12 of the Alzheimer’s Prevention Series. Go to Dr. David Perlmutter’s website to obtain a complete copy of the series.