Brain Health Research Analysis

Q: What is brain-derived neurotrophic factor (BDNF)?

Brain-derived neurotrophic factor (BDNF) is a member of the neurotrophin[3] family, a group of growth factors that are specific to nervous tissue and are known to regulate many cellular processes involved in survival, proliferation, and maturation of certain neurons. Principally known for its role in learning and memory,[4] BDNF touches upon several brain functions,[5] including neurogenesis, synaptic plasticity (the ability of connections between neurons to strengthen or weaken over time), neuroprotection, inflammation, immunity, and energy metabolism.[6] BDNF has been inversely associated with neurodegenerative (e.g., Alzheimer’s disease, Parkinson’s disease) and metabolic disease (e.g., obesity, diabetes), as well as stress, and can be modulated by lifestyle habits (e.g., exercise, diet).

Q: Is a keto diet or supplemental ketones useful for treating cognitive decline?

One major factor in cognitive decline is that the brain can fail to obtain enough energy to function properly, be it from vascular problems or insulin resistance.[7][8][9] A keto diet is believed to provide a neuroprotective benefit by reducing oxidative stress and increasing mitochondrial respiration.[10] A keto diet is also believed to provide benefits by reducing the oxidation of glucose and leading to calorie restriction,[10] neither of which would necessarily be achieved through the use of exogenous ketone supplements. The few studies available on people with Alzheimer’s disease suggest that a ketogenic diet may provide potential benefits, but ultimately needs to overcome a brain energy deficit.[11] By this logic, exogenous ketones could be beneficial by allowing both glucose and ketones to act as fuel sources for the brain. Research investigating the role of exogenous ketones in neurodegenerative diseases and cognitive decline is lacking. What studies are available test cognitive function in healthy adults after a bout of endurance exercise. These studies suggest that supplementing with exogenous ketones either benefits cognitive function when combined with carbohydrates, as compared with carbohydrates alone,[12] or provide no benefit when taken alone, as compared with a noncaloric placebo.[13]

Q: Is there any evidence regarding the effects of breakfast on cognition or mental tasks?

The evidence surrounding this topic is equivocal and methodologically heterogeneous. Some studies involving healthy adults[14] suggest a small benefit of consuming breakfast for memory, specifically regarding particularly delayed recall, which involves reproducing information learned about 15–45 minutes prior. However, overall, no cognitive differences after skipping breakfast are observed. As with other research on breakfast consumption, these studies are acute and do not differentiate between people who habitually eat breakfast and people who do not. Thus, it’s possible that the memory effects are simply due to the fact that people who habitually eat breakfast are not physiologically adapted to skipping it. Nevertheless, it is worth pointing out that there is no strong evidence favoring breakfast for cognition, as it is commonly believed.

Q: How does caffeine work in your brain?

Over the course of a day, you get sleepy as adenosine binds to A1 receptors in your brain. Caffeine blocks adenosine from binding, thus making you feel alert and also helping you feel better.

Q: Can nootropics help with brain health?

Nootropics, also known as smart drugs or cognitive enhancers, are compounds that are used to improve brain health and cognitive function. Medications that treat cognitive disorders can act as nootropics. While these medications are beneficial for treating disorders that cause cognitive impairment(e.g., ADHD), they only provide slight benefit in some aspects of cognition for individuals without these conditions.[15] Given the fact that many cognitive-enhancing medications are stimulants, using these drugs may result in unpleasant side effects such as headaches, nausea, palpitations, and vomiting. Additionally, the lack of studies examining the long-term consequences of cognitive-enhancing drug use in people without cognitive disorders raises additional safety concerns.[16] Other nutritional supplements that are considered nootropics include L-tyrosine, Alpha-GPC, Bacopa Monnieri, and Ginkgo Biloba. Current research indicates that some nootropic supplements slightly improve cognitive function, but additional research is needed to identify appropriate dosing and supplementation duration.[17]

Louie Neri

Brain Health

•Last Updated: August 16 2022

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.

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Louie Neri

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Marina Shkayeva • James Gaylor

Last Updated: August 16 2022

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Frequently asked questions

What does brain health encompass?

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]

What is brain-derived neurotrophic factor (BDNF)?

How could diet affect brain health?

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.

Is a keto diet or supplemental ketones useful for treating cognitive decline?

Is there any evidence regarding the effects of breakfast on cognition or mental tasks?

How does caffeine work in your brain?

Which supplements are of most interest for 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.

Can nootropics help with brain health?

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