Brain Health
Brain health refers to the absence of neurological disease and maintenance of optimal cognitive function. A healthy and nutrient-dense diet supports brain health. While some supplements may help with cognition, maintaining adequate nutritional status is essential for preserving brain health.
Last Updated:August 16, 2022
The brain is the body's command center, controlling functions like movement and cognition, which includes problem-solving, memory, and information processing. Maintaining brain health usually involves preventing the development of neurologic conditions like Alzheimer’s disease, epilepsy, brain injury, and Parkinson’s disease. The World Health Organization (WHO) defines brain health as “a state in which every individual can realize their own abilities and optimize their cognitive, emotional, psychological, and behavioral functioning to cope with life situations.” [1]
Following a balanced and nutrient-dense diet has a positive effect on brain health and function. The Mediterranean Diet, Dietary Approaches to Stop Hypertension (DASH), and Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets are associated with reduced cognitive decline and reduced risk for developing Alzheimer’s disease.[2] Foods like lean meats, fruits and vegetables, whole grains, nuts, seeds, and fish have positive effects on brain health. In contrast, diets rich in saturated fat, sugar, and processed food can impair brain health.
Common supplement ingredients for improving cognition include alpha GPC, Bacopa monnieri, blueberry, caffeine, Ginkgo biloba, ginseng, Huperzine A, oxiracetam, and theanine.
Optimal nutrient intake is also important for maintaining brain health, particularly iodine, zinc, copper, vitamin B1, vitamin B3, vitamin B12, and folic acid. Supplementation with these nutrients may be advised if dietary intake is inadequate.
Supplement Guide
Click here to read the Memory & Focus Supplement Guide- ^The content of this page was partially adapted from the World Health Organization Accessed 17 May 2022
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- ^Magdalena Miranda, Juan Facundo Morici, María Belén Zanoni, Pedro BekinschteinBrain-Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and the Pathological BrainFront Cell Neurosci.(2019 Aug 7)
- ^Siresha Bathina, Undurti N DasBrain-derived neurotrophic factor and its clinical implicationsArch Med Sci.(2015 Dec 10)
- ^Krisztina Marosi, Mark P MattsonBDNF mediates adaptive brain and body responses to energetic challengesTrends Endocrinol Metab.(2014 Feb)
- ^Galioto R, Spitznagel MBThe Effects of Breakfast and Breakfast Composition on Cognition in AdultsAdv Nutr.(2016 May 16)
- ^Roberts CA, Jones A, Sumnall H, Gage SH, Montgomery CHow effective are pharmaceuticals for cognitive enhancement in healthy adults? A series of meta-analyses of cognitive performance during acute administration of modafinil, methylphenidate and D-amphetamine.Eur Neuropsychopharmacol.(2020-Sep)
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