In this issue, we will tell you about the role of nutrients in the diet as well as the benefits of some “brain-power” supplements. 

For many years the scientific community has recognized that poor nutrition before birth and/or early in life can permanently alter brain development and subsequent behavior. Recently studies have shown that dietary changes can influence mood, performance and behavior. Moreover, some researchers maintain that the brain is sensitive enough to respond to normal variations in nutrients available to it in meals taken throughout the day. The brain, and later behavior, is affected by environmental pollutants and allergens as well.

Although the adult brain is only about two percent of body weight, it demands 15 percent of cardiac output and 20-30 percent of resting metabolic rate. Most of the energy expended is used by ongoing chemical processes that produce the brain's electrical energy. The brain depends on a con­tinuous supply of oxygen and glucose as fuel.

The brain uses 25 percent of the body's total oxygen intake. This is carried to it in the blood at a rate of 1 1/2 pints per minute. Ten seconds without this supply results in unconsciousness and five minutes more can result in permanent brain damage.

Besides oxygen and glucose (from carbohydrate) the brain uses protein, fat, essential fatty acids, water and nearly all the vitamins and minerals. Certain nerve cells are insulated with myelin. This is made up of cholesterol and fatty acids. Neurons enclosed by myelin are capable of transmitting impulses as fast as 270 mph.

The fatty acids are polyunsaturated. Research conducted at the University of Toronto indicates that this kind of fat, which is good for many other areas of the body, is also better for memory and learning. For 21 days nutrition professor Carol Leprohon-Greenwood fed one group of rats a diet high in polyunsaturated oil and another group highly saturated lard. The controls were fed a mixed lowfat diet.  On mental performance tests, the polyunsaturated group performed about 20 percent better than either the lard eaters or the controls. Professor Leprohon-Greenwood reported that the polyunsaturated oil rats learned faster and were slower to forget. She commented, "There's no reason to expect humans to react any differently than the rats in our experiment."

Protein is used for tissue maintenance and repair, it also supplies the amino acids needed to form neurotransmitters. The neurotransmitters make it possible for information/impulses to be carried from neuron to neuron, from brain to body and body to brain. They carry messages about hunger, thirst, satiety, sleepiness, alertness, anger, anxiety and well-being plus they stimulate sexual interest, physical growth and memory.

Since 1975 over 50 neurotransmitters have been identified. The best known are serotonin, epinephrine and acetylcholine. Serotonin is the end product of the precursor amino acid tryptophan, the well-known sleep inducer. Epinephrine is ultimately synthesized from phenylalanine or tyrosine; it regulates blood pressure and may be involved in relieving depression. Acetylcholine is metabolized from the B-complex substance choline (Discussed in the last issue). This neurotransmitter is very important to brainpower.  Much evidence from both human and animal experiments supports the view that normal function of the choline to acetylcholine process is necessary for memory formation.

Now let us discuss some of the supplements that could help power up your brain.  These can be found at quality health food stores.

Phosphatidylcholine (PC) is the active component of lecithin necessary for the synthesis of acetylcholine. Although regular grades of lecithin work well for improving the bodily disorders due to lack of choline, supplementing with PC is necessary to raise blood levels of choline effectively for memory improvement. 100 mg of a high-grade phosphatidylcholine can double plasma choline levels. This should be an appropriate on going dose for healthy people who desire to improve their memories. Results will probably not be observable before 4-6 weeks of supplementation.  There is clear evidence that acetylcholine production is drastically reduced in Alzheimer's patients. Tests throughout the world involving small patient samples and large amounts of phosphatidylcholine have resulted in improvement of some of the patients.

The presence of the B-complex vitamins, vitamins A and C as well as certain mineral elements is absolutely vital to proper brain function. For example vitamin B12 is needed for the synthesis of protein and fat, the use of folic acid and for myelin repair and production. Vegetarians who eat no animal products are at risk for B12 deficiency.  B12 can be stored by the liver for as long as five years. These needs can be met by certain sea vegetables like wakame and kombu and by supplementing with B-complex.

The type of unsaturated fat found in the brain is highly susceptible to oxidation. This indicates a need for antioxidant nutrients including vitamin E and selenium. Free radical attack results in lipofuscin, a waste material considered by many scientists to be a cellular marker of brain aging. Vitamin E tends to retard excessive lipofuscin accumulation in the brain.

Other minerals besides selenium are important to brain function and seem to be more likely to be deficient than vitamins, especially in diets that do not include lots of whole foods. Iron, zinc, iodine, chromium, molybdenum and boron along with copper and manganese are all important to brain function. Again we see the importance of eating a well-balanced diet of fresh, unprocessed foods and taking a daily multi-vitamin/mineral supplement.

The British scientific journal, The Lancet, published the results of a Welsh study. Authors questioned the adequacy of the average British diet and suggested that sub-clinical deficiencies may prevent some children from reaching optimum psychological function. To test their hypothesis, they studied the influence of a vitamin-mineral supplement on the intelligence of 90 twelve and thirteen year old schoolchildren.

Dietary intake between the two sexes showed a similar nutrient pattern. Based on the USRDA, most of the vitamins were adequate; the lowest intake was for vitamin D and folic acid. However, mineral intake was generally only 50 percent of the RDA. Each child was given two baseline intelligence tests and then randomly assigned to receive either a multivitamin-mineral tablet or a placebo. A third group received no treatment.  After eight months, intelligence tests showed a significant increase in nonverbal intelligence scores in children receiving supplements, compared with those on placebo.

Ginkgo biloba is thought to be the world's oldest living species of tree. Long used in Chinese medicine, it has arrived on our shores with the new wave of effec­tive oriental herbs. It has been gaining popularity for its reported ability to increase the flow of nutrients and oxygen to the brain and the body's other extremities. It has been credited as effective for everything from short-term memory to relieving problems with equilibrium and vertigo.

Ginkgo biloba extract has demonstrated pharmacological effects on the circulatory system, including the arteries, veins, capillaries and myocardium (the membrane covering the heart). According to A Textbook of Natural Medicine, "Its actions include vasodilation, enhanced ATP synthesis, increased cellular glucose uptake, inhibition of platelet aggregation, free radical scavenging and modulation of calcium levels."  The many clinical studies involving ginkgo indicate that its beneficial effects are the result of a capability to increase the circulation to the brain cells. One open trial with 11 geriatric patients resulted in significant regression of the major symptoms associated with cerebral vascular insufficiency (decreased circulation), including vertigo, headache, tinnitus, lack of alertness, depression and short-term memory loss.  The standard dose is 40 mg three times daily.

With all this information on good nutrition for good thinking, researchers have begun to make menu recommendations. Dr. Judith Wortman, an MIT research scientist, suggests "a low fat, moderate protein meal without excess carbohydrate.  Resist simple or gooey dessert." Heavy meals require a longer digestive process, taking blood to the stomach and away from the brain, making it harder to concentrate.  She recommends starting the meal with a protein dish. This will cushion carbohydrate digestion. Eat complex carbohydrates, particularly those that are high in fiber (most vegetables and beans). Simple carbs such as refined sugar, and those high in glucose (like carrots, white bread and skinned potatoes) raise insulin levels. For this reason Wurtman advises that such foods never be eaten on an empty stomach. Insulin uses up most amino acids, except tryptophan. Since more tryptophan is left in the blood, more gets to the brain. There it is converted to the neurotransmitter serotonin that causes us to feel sleepy. Some of us can recall snoozy afternoons after a heavy meal.

Some Other Things We Can Do

Short of physical trauma, stress is one of the most severe deterrents to proper brain function.  Exercise brings additional oxygen to the brain and is a good way to deal with stress-induced chemicals. The chief benefits of exercise to brain function: 1) exercise neutralizes many of the excessive by-products of stress reactions; 2) exercise stimulates the secretion of natural tranquilizers in the brain (endorphins) which help diffuse stress; 3) exercise enhances the production of neurotransmitters. In addition studies at USC have shown exercise to be more effective than drugs in reducing anxiety, certainly a form of stress.

Challenging your brain is another way to improve brain function. Research indicates that brain stimulation promotes new projections from the existing nerve cells. You can stimulate your brain by any activity that requires deep concentration. Reading, memory games, chess and crossword puzzles all do this. New experiences also stimulate new thoughts.  It is important to remember that as with any other part of your body, your brain deserves to be properly nourished and exercised

A number of convincing studies have shown that dietary changes can affect how we think. In response to this knowledge many products designed to enhance brain activity are now available on the health food market. These products include individual nutrients as well as formulations. The formulas combine vitamins, minerals, amino acids, herbs and other nutrient substances. We have a product called Mind Matrix specially formulated for us that combines an optimum of these nutrients.  It is inexpensive and effective.  See us at our store for more information and to purchase.