As many scientific studies have shown, what we eat and drink directly affects our brain. (Soda, alcohol, and sugary foods. Not good. Fish, olive oil, and vegetables. Gold star.) Brain health experts have also identified certain nutrients that are especially important for brain health, including those that help reduce the risk of disease. dementia
Ideally, everyone should get all these nutrients through food. "Experts agree that the best sources of vitamins and other nutrients are whole foods as part of a balanced diet," says Dr. Heather M. Snyder, MD, vice president of Alzheimer's Association physicians and scientists However, he added that even experts agree that this is not always possible. This is where plugins can come in handy to fill in the gaps.
It's important to know that while no single food, drink, ingredient, vitamin, or supplement can prevent, treat, or cure Alzheimer's, following basic nutritional guidelines can help. If preventing dementia is at the top of your health goals and you're worried about not getting what you need through diet alone, here are five supplements you should talk to your doctor about.
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What to consider when buying brain health supplements
Whenever you buy supplements, it's important to do your research to make sure you're really getting what you pay for and that they contain the nutrients they verify. "Supplements are not regulated like prescription drugs, so their quality can vary widely. Also, one should check with their healthcare provider to make sure the supplement is not contraindicated for them and will not interfere or interact with other prescriptions or overdoses. No. Over-the-counter medications" , says Dr. Lynn A. Schaefer , a neuropsychologist at Nassau University Medical Center.
Look for supplements that have been tested by an independent third party, such as ConsumerLab, the USP Convention Dietary Supplement Review Program, or LabDoor. This ensures that the supplement contains nothing toxic and that the ingredients and dosage are as advertised.
With that in mind, here are five supplements recommended by brain health experts to help prevent dementia.
Related: Want to Improve Your Brain Health? Experts agree that this is the most important supplement to take.
Dementia 5 supplements to help prevent dementia according to brain health experts
1. Folic acid
While all B vitamins contribute to brain health, Dr. Schaefer says folic acid holds the most promise for preventing dementia. In a study of people newly diagnosed with dementia, those who took folic acid supplements for six months had significantly higher serum folate levels (important for cognition) than those who did not take supplements. To get folic acid from your diet, focus on eating vegetables, beans, whole grains, fruits and sunflower seeds.
Folic acid supplements tested by an independent third party include Now Folic Acid with Vitamin B-12 ($6.36), Nature's Bounty Folic Acid ($17.98), and Nature's Made Folic Acid ($5.68. US).
2. Vitamin D
About 35% of American adults don't get enough vitamin D for brain health. "Vitamin D, known as the 'sunshine vitamin', has antioxidant and anti-inflammatory properties and acts as a neurosteroid for the brain. Vitamin D receptors have been found in the hippocampus, and it plays an important role in memory formation," said Dr. Schaefer. While one study in rats found that vitamin D supplementation actually increased the risk of dementia, another study of 12,388 people found that vitamin D supplementation reduced the risk of dementia by 40%.
Vitamin D supplements to consider include Pure Encapsulation Vitamin D3 Liquid ($36), HUM Nutrition Here Comes the Sun ($20), and Well Told Health Herbal Vitamin D ($19.99).
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3. Fish oil (Omega-3)
There's a reason fish is called "brain food." Dr. Schaefer says the omega-3s in fish are important for brain cell memory and communication. If you don't eat fish regularly, consider fish oil supplements. A study of more than 82,000 people found that taking fish oil supplements significantly reduced the risk of developing dementia.
Independent, third-party verified fish oil supplements to consider include Nordic Naturals Ultimate Omega Softgels ($67.95), Care/Off Fish Oil Softgels ($16), and Life Extension Super Omega-3 Softgels ($27).
4. Vitamin E
Vitamin E is another nutrient that recent studies have shown can help prevent dementia, Dr. According to Schaeffer. This is because vitamin E contributes to neuroplasticity, which is the brain's ability to form new connections, which is key to learning. Vitamin E is an antioxidant that helps prevent and reduce chronic inflammation in the brain.
Foods rich in vitamin E include sunflower seeds, almonds, corn oil and soybean oil. Vitamin E supplements to consider include Pure Encapsulation Vitamin E ($34.30), Nordic Naturals Vitamin E Complex ($17.81), and CVS Health Vitamin E ($14.99).
5. Yellow
For herbal supplements that may play a role in dementia prevention, Dr. Schaefer suggests considering curcumin, which is found in turmeric. "In animal and human studies, curcumin has also been shown to be neuroprotective in many neurodegenerative diseases," he said, although its use to prevent dementia requires further study, including dose, duration and maximum use. . Bioavailable form for proper absorption. Curcumin benefits brain health by helping to prevent and reduce chronic inflammation.
Curcumin supplements include Thorn Curcumin Phytosome ($32), Nature Made Turmeric ($25.99), and My Kind Organic Maximum Strength Turmeric ($21.94).
Two experts reiterate that the best way to reduce the risk of dementia is to eat nutrient-dense foods, avoid processed foods high in sugar, prioritize regular exercise and get enough sleep. But supplements can help fill nutritional gaps you can't fill with diet. And with this list, now you know what to ask your doctor.
Second, it is absolutely bad food for brain health.