scienceofprevention Day 12 https://is-tracking-link-api-prod.appspot.com/api/v1/click/5867824450371584/5075654499893248 Host: David Perlmutter, MD, Board-Certified Neurologist & #1 NYT Bestselling Author EPISODE 12 OCTOBER 20: How To Support Your Brain with Supplements! - The world of supplements can be overwhelming Which supplements are a good fit for you, and which ones are supported by scientific evidence? How much should you take and how often should you take them? Most importantly, which supplements are best for brain health? - The truth is, supplements can be a great way to help support key functions in the body and brain by providing components that can be hard to get through diet alone - how to use supplements as a tool in a plan to help reduce Alzheimer's risk ================ in this episode: discover some of the best supplements for brain health - Supplements that can help improve sleep and optimize brain health - How one common beverage may reduce your risk of Alzheimer’s disease - The two supplements that may actually help you grow new brain cells - The best ways you can support your brain so you can feel confident about the supplements you’re taking ================ - things that have been discussed so far to reduce infl AND reduce the risk for alz: - - diet - - ex. - - lowering stress - - lowering infl. thru nurturing the mb. - - avoiding environmental toxins - - optimizing sleep - - avoiding & managing type2d. ================= Supplements, viz., targeted supplements - if eating good foods then why supplements? - - because soil that has been used over & over again is depleted of some nutrients compared to 100 or 200 yrs ago - - if want robust health then may want more nutrients than can get from foods alone, based on blood work and under advice of profesional - how do supp. reduce the risk of alz? now, focusing on brain supportive specific supp. - - supp for better sleep - - - Magnesium, helpful in many ways, affects over 300 diff fcns in your body, but not so much Mag. in our diet - - - - take specifically in the evening - - - Melatonin - many start to run low in melatonin as get older - - - - Melatonin may help repair the blood/brain barrier - - - - use if having difficulty sleeping - - DHA - - - Omega-3 fatty acids, fish oil from cold water fish, the building blocks of the brain - - - DHA provides powerful anti-infl activityessential for optimal brain fcn - - - DHA increases the activity of BDNF and so stimulates the growth of new brain cells - - - note: omega-3 fatty acids that come from plants are the wrong type, flax seed or chia seed's fatty acid is ALA - - - want this omega-3 supplement for DHA to come from algae and contains DHA and EPA which are critical for brain health - - B vitamins, viz., B-12 & Foley - - - B-12 deficiency has been linked to cognitive decline and memory loss - - - higher levels of Folate, aka Vit-B9 is associated w/lower risk for alz - - - people who eat a whole food diet are often deficient in B12, so check level - - Vitamin D, is a prohormone thus actually better desctibed as a hormone - - - involved in brain and activates over 300 gene pathways, affects over 800 diff genes - - - in the mb. - - - ideally get from sun, but most likely not in the sun enuf to get enuf from there - - - good level => less cardiovascular disease, better bone formation & density, regulates muscle mass, fewer tumors formed & reduced cognitive decline 9:59 - - - controls the insulin fcn in the brain - - - about 80% of people are deficient in Vit-D - - - comes from the sun and is developed from cholesterol, so eating a low fat diet & not getting enuf sun light => Vit-D deficiency - - - low vit-d causes depression, sesonal effective disorder in the winter - - whole coffee fruit concentrate - - - from the fleshy fruit of the coffee plant, not from the seed of the coffee berry for the coffee we drink - - - increases BDNF; 100mg of Whole COffee Fruit COncentrate has been shown to increase levels of BDNF by 143% - - - has anti-aging effects - - - can increase BDNF 10 - 14% by ex. - - - works better when taken in the evening so it works overnight - - Turmeric, a member of the ginger family - - - anit-infl and anti-oxident activities from its ingredient, curcumin - - - activates genes to increase anti-inflamatory ability and while simultaneously improving blood sugar and metabolism - - - it interacts diretly w/amaloid and w/tao; helps to reduce amaloid - - - a wonderful inflamatory - - MCT oil (Medium Chain Triblycerides), a source of healthy fat redily used by body (quicker than the longer chain fats) for energy esp. for the brain - - - use has shown positive improvement w/patients who had alz - - Coffee - - - reduced risk for alz - - - rich in anti-oxidents called polyphenols - - - is the largest source of antioxidents in the western diet - - - nurtures the gut bacteria because it's rich in polyphenols - - - caffine in coffee inhibits the creation of amaloid plaques in the brain - - - coffee, like turmeric & cociferous vegetables is one of the most powerful, if not the most powerful, activator of the gene pathway that turns on over 200 genes that may relate to detoxification and infl. reduction - - - avoid coffee later in the day as it can impact the quality and quantity of your sleep - - probiotics, supplementing to keep mb. healthy - - - antibiotics in meats or GMO preservtives kill good bacteria - - - probiotic rich foods: chemchi, sourcrout - - prebiotic fiber, a type of fiber that feed the probiotics, found in... - - - dandelion greens, garlic, onions, leeks, sunchokes - - - found in certain supplements like those derived from acacia - test for deficiencies - - most important tests: folate & B-12 - - - homosystine, if level is over 14 in your blood, then your risk for alz is double - - - metholonic acid - krill oil, rich in DHA, viz., fospholipid DHA which your brain loves 20:58 - - salmon eggs are also very rich in this form of DHA - BRANDS - - best to work w/practicioner who has accounts w/suppliers for professional use only which are purity tested every batch - vit B1, B6, B12 are the neuro vits because they support the nervous system RECAP OF SUPPLEMENTS - sleep, consider Magnesium & melatonin - general brain health, consider B-complex vit (B12, Folate), DHA from fish oil or algae, Vit-D, Turmeric, Whole coffee fruit concentrate, MCT oil, organic coffee - gut health, consider probiotic and prebiotic fiber KF!