The top 5 brain nutrients deficient in most American adults

Most of us know omega-3s are great for boosting brain health. But many of us don’t know about the 5 other nutrients shown to help sharpen our top 5 nutrients for brain healthfocus, preserve memories, clear brain fog, and more. The thing is, these 5 nutrients are found in everyday foods. Yet most Americans are deficient in them.

Vitamin B

High-dose vitamin B supplementation can slow age-related brain wasting (atrophy) by 40%. But only when omega-3 levels are already high. This shows like most other health issues, we should look at a full range of nutrients – not just one.

Vitamin E

This vitamin’s antioxidant effects help protect membranes from oxidation. And it helps keep your omega-3 fatty acids from attack too.  Several European studies show the higher your levels of vitamin E, the lower your risk of developing mild cognitive impairment and Alzheimer’s disease. However, more than 9 out of 10 Americans aren’t eating enough vitamin E daily.

Phosphatidylserine (PS)

PS is a type of fat naturally found in the brain, lungs, heart, liver and skeletal muscle. This lipid helps regulate functions and helps keep cells structurally strong. Many studies show low PS levels is connected to cognitive dysfunction and dementia in the elderly.

Magnesium

Scientists knew this mineral is needed for over 300 biochemical reactions in the body. But lately, this wonder mineral is getting a lot of attention for its effect on enhancing memory. Specifically, they’re studying magnesium L-theonate. As important as magnesium is for our health, nearly 8 out of 10 Americans aren’t getting enough each day.

Lutein

Often used for vision health, lutein’s also gaining a reputation for supporting brain health. Like vitamin E, lutein protects brain tissues through its antioxidant effects. It shouldn’t surprise us that an eye nutrient is good for the brain – considering how closely the two are located. A recent study may support this relationship by showing those with mild cognitive impairment also had low lutein levels.

 

References:

http://www.ewg.org/research/how-much-is-too-much/appendix-b-vitamin-and-mineral-deficiencies-us

http://www.sciencedirect.com/science/article/pii/S0091305713000658

http://www.neurobiologyofaging.org/article/S0197-4580(13)00666-0/abstract