Your brain is the control centre of your central nervous
system, containing over 100 billion nerve cells. Made up of 60%
fat, the brain controls a variety of functions including cognition,
perception, memory, movement and learning.
Brain and Cognitive
Function
Dr Ann Walker
Although important for all cells of the body, an adequate
supply of all nutrients is especially important for the health of
the nerve cells of the brain every stage of life.
Essential brain
nutrition
Brain tissue differs in its composition from others of the body. It
is high in fat and cholesterol and is more specific in terms of its
energy requirements than other organ tissues. So perhaps it is not
surprising that the brain cells’ demands for certain
nutrients are higher and more specific than those of other body
cells. Nevertheless, it is only during the last decade that we have
come to realise that certain key nutrients have a special function,
at optimal levels of intake, in maintaining brain health and
preventing age-related cognitive decline.
Optimal brain nutrition - vitamins and
minerals
Higher intakes of nutrients are required as we get older, because
of reduced nutrient absorption and enhanced elimination, so it is
wise to take a comprehensive A-Z multi-vitamin and mineral
supplement throughout later life. Such products are based on the
government nutrient target intakes for adults to avoid deficiency
disease (essentiality). Together with a healthy diet, such
supplementation forms a firm basis of health by ensuring that
nutrient deficiencies are avoided. However, target intakes based on
essentiality do not address optimal nutrition of the brain. Their
aims not only to avoid states of nutrient deficiency, but also to
protect against the development of chronic diseases such as
atherosclerosis (furring up of the arteries), which can reduce
blood flow to the brain and trigger degenerative changes which lead
to loss of mental function. To ensure optimal nutrition for the
brain, higher levels of certain key nutrients, in particular the
antioxidants such as vitamins C and E, may be needed. Indeed,
higher intakes of these nutrients, along with folic acid, vitamin
B12 and vitamin B6 have been shown to improve poor cognitive
function in a six-year study of 137 elderly people.1
Fatty Acids
Omega 3 fatty acids (DHA and EPA) are particularly important for
the health of the brain. In fact, one of the omega 3 fatty acids
called DHA (docosahexaenoic acid) is an essential structural
component of brain cells, where it is the most prominent. The
importance of DHA is seen throughout the lifecycle. In the
new-born, DHA deficiency is associated with delayed visual and
cognitive development. Low levels of DHA have been found in
Alzheimer′s patients2 and this fatty acid is increasingly
being shown to be important for mental health in adults. For
example, a recent study from Paris showed that low levels of omega
3 fatty acids in the blood were linked to greater cognitive decline
in the elderly.3 Although in younger adults, the precise role of
DHA in brain function is still under investigation, studies are
showing that low levels are linked to a number of mental problems,
including anxiety and depression. Contrary to previous speculation,
new evidence has shown that the body cannot make adequate amounts
of DHA from flax seed oil.4 However, eating oily fish twice a week
will provide a modest intake of DHA and additional supplementation
with fish oil high in omega 3 fatty acids will ensure a steady and
adequate supply. Fortunately, in the last few years, supplements of
DHA derived from marine algae have also become available for
vegetarians. The other important omega 3 fatty acid, called EPA, is
highly beneficial in reducing risk of heart disease and
inflammation, but unlike DHA, it is not a structural fatty acid and
cannot replace it. The body can synthesise EPA (eicosapentaenoic
acid) from flax seed oil, which is good news for vegetarians.
Phosphatidyl Serine
Phosphatidyl serine (PS) is not an essential nutrient since it can
be made in the body. However, with age, the body′s synthesis
of it can decline. PS is one of the building blocks of brain cell
membranes and it protects against damage by a yet-unknown
mechanism. Nevertheless, the evidence for a positive effect of PS
on brain function is encouraging. One large study in Italy5 showed
that elderly patients with loss of mental function supplemented
with PS did better on cognitive tests that those on placebo, while
another study with people with memory loss showed that PS gave
improvement compared with a placebo. Further supportive evidence
comes from animal studies and although notall human trials have
shown such positive effects, all have shown PS to bevery safe when
taken as a supplement.
Ginkgo
More evidence exists for the beneficial effect of ginkgo on mental
function than for any herb for any body condition. Indeed, ginkgo
is the most well-established herbal treatment for Alzheimer’s
disease. Although the tree died out in Europe during the last great
ice age, it survived in China and is now used extensively in
cultivation as an ornamental. The herb has a long history of
medicinal use in Germany, where it has been much researched. The
number of double-blind, placebo-controlled human studies on the
effects of ginkgo on mental health now exceed 50. The authors of
the influential Cochrane review (2002),6 while calling for further
studies, added: ‘Overall there is promising evidence of
improvement in cognition and function associated with it’.
However, it is not only the elderly who might benefit from taking
gingko. In the last five years, several studies have shown
improvement in memory of short-term supplementation of healthy
young people.
Conclusion
Every cell in the body requires a supply of vitamins and minerals
and essential fatty acids. Brain cells are no different - so it is
not surprising that people whose diets are low in essential
nutrients often suffer problems with their mental health, including
depression and anxiety. Low nutrient intake is all too common in
modern life, as shown by major government surveys. Indeed, a large
proportion of the population are not reaching the
government-recommended targets for many essential nutrients. Taking
a comprehensive A-Z multi-vitamin is one way of ensuring that
essential targets for vitamins and minerals are met and is
appropriate even for those eating healthily. However, optimal
nutrition of the brain may require extra nutrients. Today, the
study of nutrition and cognitive function is a rapidly growing
field and it is likely that in the next few years further nutrients
and herbs will be identified as important for mental function. In
the meantime this article attempts to highlight the best of
knowledge to date on natural approaches for the preservation of
cognitive health.
1 La Rue A et al. (1997). Am J Clin Nutr 65: 20. 2 Tully AM et
al. (2003). Br J Nutr 89: 483. 3 Heude B et al. (2003). Am J
ClinNutr 77: 803. 4 Francois CA et al. (2003). Am J Clin Nutr 77:
226. 5 Cenacchi T et al. (1993). Aging 5: 123. 6 Birks J et al.
(2002). Cochrane Database Syst Rev 4: CD003120.
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