Nutrition and Brain Function

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The adult brain weighs around 1.5kg and is comprised of 40% grey and 60% white matter. Grey matter is made up of 100 billion neurons that transmit signals, while white matter is made up of dendrites and axons that neurons use to transmit signals. The brain is composed of 75% water and is the fattiest organ in the body (Reference).

The brain develops at a rate of a quarter million neurons per minute in the first trimester of pregnancy and continues to grow until the age of 18. A new born baby’s brain triples in size during the first year. This growth, however, can be attributed to the amount of brain stimulation. Studies have found that stimulation can affect the resulting growth of a brain by 25%. After childhood, the brain continues to develop only if mental activity takes place. New neurons will continue proliferating throughout a human’s life (Reference).

The human brain uses about 20% of the total blood and 20% of the total oxygen that circulates through the body. The brain, however, cannot store oxygen so it needs a steady flow of blood. If the blood supply to the brain is cut off for longer than 8 to 10 seconds, a person may lose consciousness. The brain can further survive another 4-6 minutes without any oxygen (Reference).

With every passing minute, you lose about 2 million brain cells. However, every minute without oxygen, can cause life long damage in the brain including memory loss, reduced ability to move your body, difficulty paying attention, seizures, comas or brain death.

The brain uses 20% of the body’s resources, despite making up merely 2% of its mass (Reference).

The brain represents only 2% of the weight of an adult yet uses 20% of the energy produced by the body and 15% of the cardiac output. This energy supply is vital for memory, mobility and ensuring that all other senses function normally. Just like our computers depend on the electrons travelling through power lines and along cables into our machines, our brains depend on oxygen and glucose travelling through our veins.

The brain is powered by glucose from carbohydrates and oxygen.

Glucose is a term thrown around often, however as a non-nutritionist, the purpose of this molecule is often unknown to the general public. Glucose, also known as blood sugar, is key to keeping the mechanisms of the body working. Insulin is the hormone created by our pancreas that helps turn this blood sugar into energy, and to store it in your muscles, fat cells and liver for later use.

Our brain uses 25% of the glucose we consume in our diet. It is the simplest of the carbohydrates: a monosaccharide. For those of us who do not remember high school chemistry, that means one sugar. Other monosaccharides we may stumble across in our lives include fructose, galactose and ribose.

Along with fat, glucose is the body’s preferred source of fuel. You can find glucose in bread, fruit, vegetables, dairy products and anything else comprised of carbohydrates.

Stomach digests food and breaks it down into glucose, which is then absorbed in the stomach and small intestine into the blood stream, where it encounters insulin; Pancreas senses blood glucose levels (Reference).

This is where the hormone insulin is created, with the body signalling the pancreas whenever it eats to help monitor the rising blood sugar level.

Glucose is one of the simplest forms of carbohydrates, which means that it can be found in just about any food source. The best form of it comes from whole simple carbohydrates like raw fruit, grains, legumes or tubers. It is important to distinguish between those healthy carbohydrates, and the refined carbohydrates which dominate the supermarkets in the form of processed foods (Reference).

Refined carbohydrates on the other hand, can hijack the brain and interfere with basic brain circuitry. This is due to excessive insulin spikes, followed by a fast decrease in blood glucose level causing hunger despite the individual having a full stomach. Scans of the brain showed that the nucleus accumbens lights up after intake of a refined carbohydrate milkshake, which is the starting point for reward, craving and addiction, showing how the brain can easily get addicted to simple sugars from simple carbohydrates.

So, what happens when people jump on board the low carb diet train? These high protein and high fat diets have long been one of the most infamous ways of dropping weight fast. Carbohydrates have been demonised by our society, with every poster girl pointing towards lean meats and vegetables as her salvation. However, if our brain is so heavily dependent on glucose, which comes from carbohydrates, what happens if our body does not get enough?

If insufficient carbohydrates are consumed, the body does have a failsafe mechanism. It begins to convert fats and proteins into sugars. The body cannot store carbs or protein, and therefore needs to keep the energy in the form of fat. When the fats in the body are converted to sugar in the absence of carbohydrates, ketones are created. Ketones are metabolic by-products of this process. They are more acidic and similar in structure to acetone. colourless, volatile, flammable liquid and the simplest ketone. This causes them to affect brain function similarly to alcohol. Once severe ketosis is reached, it can impair decision making abilities, awareness and judgement. The resulting metabolic condition is known as ketosis. Ketosis is further associated with loss of appetite, nausea, fatigue and hypotension. All together this decreases calorie intake and allows the body to ‘starve’ while reducing severe hunger pangs (Reference).

High protein, low carbohydrate diets kick start ketosis, which is the bodies mechanism to protect itself from starvation.

Still questioning why low carbohydrates diets are considered fast acting?

There are however some serious potential side effects including kidney stones, loss of fertility, lowered sports performance and certain studies indicating bone density loss. In certain studies, the Atkins (high fat low carb) diet has shown to cause the greatest amount of weight loss in one year. However, the weight gains once back in ‘reality’ heavily fluctuated and depended more on the amount of support sessions that individuals attended (Reference).

After a short transitional period, the brain can fully adapt to ketone bodies as fuel. Some researchers have found that a brain running on ketone bodies results in ‘a decreased seizure risk’ as well as ‘better environment for neuronal recovery and repair’. Therefore, low carb; high protein diets have occasionally been prescribed to epileptics. However, similarly, to not operating heavy machinery under the influence of alcohol, you wouldn’t want to be performing the most mentally taxing tasks without the help of faithful glucose.

Typically, most metabolically healthy individuals will shift into a small amount of ketosis during the night. This is partially the reason for bad morning breath, strong urine smell and slightly foggy mind.

Food’s influence on our Brain Functioning

Nutrient deficiencies are most easily spotted not from physical symptoms, but from changes in mental functioning. The frontal lobes in our brains are sensitive to falling glucose levels, which dictate our problem solving and thinking procedures. This is where signs of malnutrition are first spotted. Brain areas which regulate basic human functions such as breathing, heartbeat and liver function are located further in the reptile brain. This is more closely related to instinct and basic survival, meaning they are less glucose dependent.

It is no surprise however, that if you wish to improve your mental clarity, memory and thinking prowess turning your eyes to what you eat is the first step of the journey. The food choices you make affect every cell, organ and system in your body. Therefore, choosing the healthiest diet provides your cells with everything they need to function perfectly, repair damage and renew.

Nutrient deficiencies are most easily spotted from a change in mental function, since our cognitive frontal lobes are sensitive to falling glucose levels.

Studies have shown that the quality of your diet can influence your risk of cognitive decline later in life, including memory and thinking skills Poor diets have been associated with a higher risk of cardiovascular diseases, dementia and Alzheimer’s disease (Reference). However, increasingly research has gone into the impacts of food on brain function. Results have shown that people who ate healthy diets were 24% less likely to have cognitive decline. This is based on a study of individuals 55 years or older who were studied for nearly five years, or until they experience heart attack, stroke or hospitalisation from heart failure. The 27,000 participants from over 40 countries had their thinking and memory skills tested every two years. Along with their cognitive scores, their diets were scored according to the amount of healthy foods. Individuals who consumed predominantly fruits, vegetables, nuts and soy received higher scores than individuals with larger quantities of deep-fried foods and similar.

The participants with the highest scoring ‘diets’ showed a slower rate of decline. 14% of people with healthy diets experienced cognitive decline in comparison to 18% of people with the least healthy diets. (Reference)

The diet most frequently referred to as the model of healthy eating habits is the Mediterranean diet. This diet predominantly features a high intake of starchy foods, along with a moderate intake of fat. Research shows, this to be the healthiest for all except individuals with diabetes or other conditions associated with insulin resistance.

(Reference)

You can choose to consume your glucose from simple fast carbs, such as raw fruit or slow complex carbohydrates, such as cooked starches. Both avenues will avoid ketosis and fuel your brain adequately along with helping reach macro and micro nutrient targets.

According to the Institute of Medicine, the ideal ratio of macro nutrient calories is 45-65% carbohydrate, 10-35% protein and 20-35% fat (Reference).

A long-term study conducted on more than 15,000 adults, found that individuals with the greatest longevity gained 45-65% of their dietary calorie intake from carbohydrates. Similar to the Goldilocks theory showing that moderation is key, adults who consumed greater or lesser amounts were both found to have lower life expectancies.

(Reference)

If the source of fats is unsaturated, such as from whole plant sources, then a little additional dietary fat can be safely consumed. The best sourcing of these calories is from whole fruits, vegetables, grains, legumes, tubers, seeds, nuts and fungi. Consuming seasonal local foods also helps boost your immune system.. This approach to food would also help decrease the worldwide epidemic of cardiovascular disease. Currently estimates show that 30% of the population is considered obese and the resulting death toll is around 300,000. This number is greater than the number of traffic accidents, terrorist attacks and shark bites combined.

The World Health organisation has estimated that 80% of heart related illnesses and 90% of cases of type 2 diabetes could be prevented by eating a healthy diet.

So now that we have covered the importance of getting enough complex carbohydrates from fresh fruit or healthy starches, what individual foods can give our brain an extra boost?

• Blue berries

Blueberries contain brain protective antioxidants, meaning they reduce inflammation which helps combat aging, boost brain function, fight cancer, support digestion and benefits the skin (Reference).

• Turmeric

Turmeric also helps turn on parts of our DNA that help reduce inflammation. Thanks to this, and many other properties, turmeric has been utilised to boost brain health as far back as Vedic texts dating to more than 3,000 years ago. Turmeric contains a compound called cucuminoids which increases antioxidant capacity in the body that improves brain function. Additional benefits include a lower risk of heart disease, lower rate of cancer, helping prevent Alzheimer’s disease and raises benefits against depression (Reference).

• Walnuts

Walnuts support brain health through large amounts of neuroprotective compounds and vitamin E, omega-3 fats, copper, manganese and dietary fiber. Research has shown that walnut consumption supports brain health, particularly inferential reasoning in young adults (Reference).

Certain food has long been touted as beneficial for the brain and memory, including

• Black berries
• Cashews
• Hazelnuts
• Plums
• Strawberries
• Green Tea
• Mangos
• Spinach
• Kale
• Almonds
• Pumpkin Seeds

These all encourage healthy blood vessels minimising the risk of memory damaging strokes, proper circulation and high energy.

Whole food, plant-based foods are the healthiest options for people to consume on a daily basis, to support their mental and physical being.

Consuming the daily recommended 2 litres of water, or more depending on the temperature outside and your activity level is also vital for overall health. Water helps clear out any toxins and other waste products. Water also helps boost the metabolism, wake up the brain and keep the body functioning at best capacity. So, at any point, picking water above caffeine, sugary drinks or alcohol will help keep your mind sharp.

Surprisingly, one alcohol also makes the list as a beneficiary to brain health and this of course is red wine.

Red wine is rich in polyphenols that have been found to help healthy blood flow. Other cardiovascular benefits from polyphenols include inhibiting blood clots, lowering inflammation and increasing dilation of blood vessels. Consuming a moderate amount of red wine has therefore proved to have benefits, and once again ties into the healthiest diet in the world. The wine in the Mediterranean region being a daily staple in their diet. The wine also contains high content of antioxidants due to the dark grapes and the benefit of relaxation after a long day of work. However, be warned there is a J-shaved curve to explain the relationship between wine intake and the risk of heart disease. People who drink 1 glass of red wine a day have a 32% lower risk of heart disease than non-drinkers (Reference). However, for individuals consuming much more than that on a regular basis, many problems typical of excessive alcohol consumption creep in (Reference).

Other benefits have been found to include reduced risk of dementia, lower numbers of depression, higher insulin resistance and lower prevalence of type 2 diabetes. This is all supported by the French Food Paradox, where the citizens of France consume extraordinary amounts of saturated fats and cholesterol in their diet, while having a low rate of heart disease. The French diet is synonymous with wine, cheese and meat.

Just as there are some foods that help boost our brain performance, there are others which hinder it. A study published in the journal Annals of Neurology found that women who ate the most saturated foods, such as red meat, butter and eggs performed worse on tests of thinking and memory than women who ate lowest amounts of these fats.

The connection between saturated fats and poorer memory is still uncertain, however scientists hypothesise the apolipoprotein (APOE) gene is the key factor. This gene is connected to the amount of cholesterol in the blood, and a variation of this gene APOE e4 has been correlated to Alzheimer’s disease. The current reasoning behind this relationship might be in the protein clumps called beta-amyloids in the brain. These are found in greater numbers in individuals with the APOE e4 variation of the gene and cause plaque deposits which destroy brain cells. Similarly, the build-up of cholesterol plaques in brain blood vessels, stemming from a high cholesterol diet, can deprive brain cells from oxygen rich blood and stop normal functioning.

Therefore, any foods high in cholesterol and saturated fats play a role in decreasing cognitive function.

Foods high in saturated fats and cholesterol tend to be animal products and include:

• Fatty beef
• Lamb
• Pork
• Poultry
• Lard
• Dairy Products (milk, butter, cheese, yogurt)
• Saturated vegetable oils

This shows how consuming a diet primarily based of whole food fruits and vegetables is the most beneficial for brain health. Of course, diet is not the only aspect of ensuring proper brain functioning, with all doctors encouraging exercise as a fundamental part of keeping high cognitive functions.

Exercise helps the brain regulate stress and anxiety, as well as increasing brain sensitivity to the hormone’s serotonin and norepinephrine. Both of those hormones relieve depression. The additional production of endorphins also boosts positive feelings, reduces the perception of pain and gets the blood circulating.

The combination of consuming sufficient amount of complex carbohydrates to ensure the brain receives all the glucose it requires, water to hydrate the body, avoiding foods high in cholesterol to prevent blockages and staying active is the ideal equation for the healthiest brain. Eat a predominantly whole food plant-based diet, refuse dairy and high fatty animal products and you will also protect yourself from cognitive decline later on in life.

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With all the bold fonts on foods plastered around the supermarket advertising low fat or non-fat products, it’s easy to believe that the key to a healthy diet is to avoid fat. On the contrary certain fats healthy human diet.

Fats have many roles including to help carry, absorb and store fat soluble vitamins in our blood stream. They help protect our internal organs, insulate us and act as messengers. They also act as catalysts in chemical reactions that control growth, immune function and reproduction.

Essential fatty acids cannot be manufactured within our bodies; therefore, we rely on getting them entirely from our diet. While supplementation is possible, sourcing the directly from whole foods is preferable.

Our brain matter is 60% comprised of fats which are responsible in creating all the cell membranes in our bodies. This means, if people consume ‘bad’ fats in their diet, their brain will only make low quality nerve cell membranes. Low quality membranes do not function quite as well. If, however, the diet is packed with essential ‘good’ fats, then the brain can manufacture high quality nerve cell membranes.

Omega-3 fats are also famous for being linked to a healthy mind and peak mental performance.

There are two groups of fats, the saturated and unsaturated fats. Saturated fats are the trouble causers, as they increase unhealthy cholesterol and can cause imbalances in the body. (https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats)

There are two types of unsaturated fats. Monounsaturated and polyunsaturated. Mono of course refers to the one carbon bond in the molecule, while poly describes multiple carbon bonds. Typically, both are typically liquid at room temperature.

Polyunsaturated fats are typically found in vegetable oils, nuts, seeds and in fish. These include omega-3 and omega-6 fats. The foods with higher amounts of monounsaturated fats include nuts, avocado and a range of plant oils including olive, sunflower, peanut and sesame. Both unsaturated fats when eaten in moderation, have been found to lower cholesterol levels and reduce risk of heart disease.

Saturated fats are typically found in high amounts in meat and all dairy products as well as coconut and palm oil. They have been linked to cardiovascular diseases and most doctors recommend replacing them with unsaturated counterparts.

Trans fats, or also known as trans fatty acids, are artificially created. This industrial process adds hydrogen to liquid vegetable oils to make it more solid. They are typically found in most fried foods, baked goods, pizza dough, pie crust, cookies and crackers. These are easily avoided by sticking to a whole food diet and skipping on the heavily processed foods.

Of all the afore mentioned fats, the fats strongly connected to mental clarity, concentration and focus are the Omega-3 fatty acids. These fatty acids are part of the essential fats that we are unable to synthesise in our body.

Omega-3 fatty acids improve blood vessel function which helps in keeping your brain well oxygenated. They are also known to help decrease heart rate, reduce clotting, decrease unhealthy fat in the blood, reduce blood pressure and improve blood vessel function. Increased omega-3 in people’s diet has therefore shown to help people with rheumatoid arthritis, diabetes and many more health issues.

In terms of the brain, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), of the Omega-3 fatty acids are critical for brain function throughout human life. In the beginning, they play important roles in developing a baby’s brain. Tests have been found that expectant mothers who consumed fish oil, high in omega-3s, their children scored higher in intelligence tests (Reference). After the developmental process, Omega-3 fatty acids help to maintain normal brain function. They are found in cell membranes of brain cells, aiding in communication and the cells health (Reference). Older adults who have lower levels of DHA have been found to have a smaller brain size which is a sign of accelerated brain aging (Reference).

While studies have conclusively found that increased omega-3 in the diet helps improve depression and benefit mild memory loss. There is no evidence that it improves brain function in healthy individuals.

Omega-3 fatty acids can be found in plants and primarily sea food. Generally, the recommendation for those looking to increase their Omega-3 fatty acid intake is to eat more oily fish. Some of the most popular include salmon, blue-eye trevalla, herring and canned sardines.

If you rather opt for the plant-based option, walnuts, linseed, chia seeds, pumpkin seeds, tofu and leafy greens can all be sources of Omega-3. Unfortunately, the type of Omega-3 fatty acids found in plants is not as easily absorbed as the marine-sourced Omega-3.

There are of course many supplements available, however majority of the evidence found from supplementation is either inconclusive or does not indicate omega-3 supplementation as beneficial.

The current 2015-2020 US Dietary Guidelines do not specify an upper limit of how much total fat you should consume per day. The recommendation has been continually shifting with low fat or high fat diet supporters strongly convinced one way or another. However, an adequate amount of healthy fat intake is important for brain health as well as mood (Reference).

The standard low-fat diet recommends that 30% or less of the caloric intake should come from fat. For example, for an average male of medium activity, the recommended caloric intake is 2500 calories per day. This means, he should be eating around 139-208 grams of fat per day. For a woman, who’s recommended calorie intake is slightly less at 2000 calories, her fat intake should be around 111-167 grams of fat per day.

In terms of food, this means a man could eat five avocadoes a day to meet his dietary fat intake, or he could consume 4 teaspoons of olive oil, or 300 grams of cashew nuts. Most likely, a combination.

The important take away when considering fat in your diet, is to stick to consuming unsaturated fats. Eating essential fats from whole foods is vital, as these essential fatty acids cannot be created by the human body. Fats help carry, absorb and store fat soluble vitamins in our blood stream. As well as keep brain cell membranes healthy and communicating.

Fats also regulate your mood and aid your brain in performing at maximum capacity. Omega-3 which is mainly found in oily fish, has been found to help people with age associated cognitive decline and improved memory and focus. Unfortunately there is no evidence found yet that consuming additional amounts of Omega-3 improves the health or memory of healthy people.

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Most of us are familiar with the main macronutrients in healthy diet. Proteins, fats and carbohydrates. Fat is whisked off to store energy, insular our inner organs and act as messengers to proteins. Carbohydrates provide majority of the energy that powers the body and brain. Meanwhile, proteins break down into amino acids, which do most of the work in the cells.

The human body uses amino acids to break down food, grow and repair body tissues. There are some which create neurotransmitters that help regulate mood, memory and cognitive function.

The body needs 20 different amino acids to grow and function. These amino acids are further divided into three groups.

• Essential amino acids
• Non-essential amino acids
• Conditional amino acids

Essential amino acids, like essential fatty acids, cannot be created in the body. This means, they must enter the body through food. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Non-essential amino acids

Non-essential amino acids are acids that our bodies can produce. These include alanine, asparagine, aspartic acid and glutamic acid.

When a body experiences trauma, stress or illness some amino acids can no longer be produced in sufficient quantities. This is due to the physiological demand of recovery requiring more of these nonessential amino acids than the body can produce. These include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine.

Amino acids are used to build proteins, synthesise hormones and neurotransmitters. They can also be taken as a supplement to improve mental and physical condition.

1. Phenylamine plays a key role in the structure and function of proteins and enzymes in the production of other amino acids.
2. Valine helps stimulate muscle growth and regeneration.
3. Threonine is part of proteins including collagen and elastin which build skin and connective tissue.
4. Tryptophan is vital to maintain proper nitrogen balance and a precursor to serotonin which is a neurotransmitter that regulates your appetite, sleep and mood.
5. Methionine plays an important role in metabolism and detoxification.
6. Leucine is critical for protein synthesis and muscle repair.
7. Isoleucine is important for immune function, haemoglobin production and energy regulation.
8. Lysine helps in energy production, immune function and the creation of collagen and elastin.
9. Histidine takes part in producing histamine. This neurotransmitter is vital to immune response, digestion, sexual function and sleep wake cycles.

Certain amino acids have been found directly linked to brain performance. Phenylalanine, tryptophan, tyrosine and histidine are precursors to neurotransmitters.

Neurotransmitters are chemical substances which are released at the end of a nerve fibre by the arrival of a nerve impulse. They create the message which then neurons carry to the receptors. This efficient communication network allows our brains to perform upwards of 20 million-billion calculations per second.

These amino acids can influence the brain’s computing power. Tryptophan acts as a natural sedative and positive mood enhances. Since it is the chemical precursor to the production of serotonin, it is one of the bodies best fighters against depressive moods, sleep disturbance and lowered cognitive performance. It has been found to lower obsessive thinking which alleviates signs of anxiety and depression.

Phenylalanine has been found to increase dopamine production in the brain. Dopamine is an excitatory and inhibitory neurotransmitter. Which means it helps regulate mood, combat depression and improve mental focus. Norepinephrine is an excitatory neurotransmitter required for alertness, concentration and formation of memories (Reference). Tyrosine is an amino acids naturally produced in the body from phenylanine.

As little as one meal can influence the increase of these amino acids in the brain, and directly affect the conversion to neurotransmitters. This in turn influences brain function (Reference).

There are essential amino acids found in every food with protein. However, foods that contain all nine essential amino acids are referred to as complete proteins. Complete proteins include quinoa, buckwheat as well as animal products of seafood, eggs, meat and dairy products.

If you are interested in boosting your mental performance, excellent sources of henylalanine include soy products, almonds, avocados, lima beans, pumpkin seeds, peanuts, bananas and ages seeds. Tryptophan on the other hand is prevalent in poultry, salmon, red meat, soybeans, brown rice, peanuts and sesame seeds.

Out of the twenty amino acids required for a proper functioning human body, nine are essential. All those nine acids cannot be synthesised by the human body and need to be ingested. are used to create neurotransmitters of dopamine, serotonin and norepinephrine. These three neurotransmitters help maintain a positive food, improve productivity and mental clarity. To maximise these amino acids in your diet, you should look out for healthy proteins coming from whole foods.

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While most of us are probably familiar with the standard requirements in our diets; of fats, proteins and carbohydrates. There are many much smaller components that we need to maintain optimal physiological function. One of these groups has been aptly named the trace elements, because our body only needs tiny amounts of these 9 minerals. They are typically present in living tissues throughout our body and help ensure proper processes.

These are not to be confused with the major minerals, which include the more familiar calcium, magnesium and potassium. Trace minerals are chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc. If you have ever taken a blood test, you would have seen their elemental denotations along with their respective quantities (mg/dL) mentioned somewhere on those sheets of paper.

Minerals are vital for proper biochemical reactions to take place within our bodies. They serve primarily as catalysts in various enzyme systems. There have been some studies on the relationship between trace elements and diseases including cancer and cardiovascular disease. However, overall the data is minimal, and majority has been collected through the perspective of inhalation exposure in workplaces rather than dietary exposure.

Unfortunately, few studies have been conducted to directly examine the relationship between trace elements and the brain’s activities.

There are a couple of the trace elements which have been linked to mental cognition. These include Iron, Copper, Zinc and Iodine.

One of the fastest ways of discovering any dietary deficiencies, is a decrease in cognitive function.

The lack of iron can cause anemia, which is the lack of healthy red blood cells. Symptoms include fatigue, loss of energy along with insomnia and difficulty concentrating.

Copper is required by the body to help break down iron, therefore a lack of copper could also contribute to anemia. Copper is also used by enzymes which supply energy to the brain, monitor it’s defensive systems and transmit signals to the body (Reference). Therefore a lack of copper in your diet could make it more difficult to learn and remember. A study found that people with Alzheimer’s disease had up to 70% less copper in the brain than healthy individual (Reference).

Iodine has also been found to affect people’s ability to learn and remember. The thyroid gland in our bodies takes iodine and converts it into thyroid hormones. Thyroid hormones help the brain grow, repair and develop. A 2014 study found that the hippocampus (the section of the brain that controls long-term memory) is smaller in people with low thyroid hormone levels (Reference). Consequently, individuals with higher have been found to perform better on learning and memory tests (Reference).

Of the other trace elements, Zinc deficiency has been linked to lack of alertness and chromium deficiency to depression. However, it is important to remember, these deficiencies are relatively rare.

How can you ensure to get enough of these trace minerals?

The simplest way to ensure your body is getting enough of these trace minerals is to eat a healthy and well-balanced diet. Typically, whole grains, fruits and vegetables all have amounts of these vital elements.

Chromium: whole grains, potatoes, apples, bananas and garlic.

Copper: nuts, seeds, cocoa, whole grains and shellfish.

Fluoride: is typically in most drinking waters and dental products.

Iodine: in seafood and plant based foods grown in iodine rich soils. These soils are typically near the ocean. (Now you will mostly get it from your table, iodised salt)

Iron: legumes, leafy greens, muscle meat and poultry.

Manganese: nuts, sweet potatoes, seeds, legumes and whole grains.

Molybdenum: legumes and nuts which are grown in molybdenum rich soil.

Selenium: Nuts, seeds, legumes.

Zinc: typically found in high protein foods including legumes, meats and seafood.

If you are ever in doubt, simply go to the doctor and take a blood test. You will find yourself with a large amount of fascinating data giving you an insight into how your body works and how to optimise your brain function.

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Vitamins and minerals are both essential in a healthy diet as they play hundreds of varying roles in the human body. While they are both considered micronutrients, vitamins and minerals differ in a simple way. Vitamins are organic and therefore can be broken down by heat, oxygen or acid. Minerals on the other hand are inorganic and maintain their chemical structure.

Both need to be sourced from food. Vitamins, however, have fragile compounds which can break apart during cooking, storage or even exposure to air. This means people are more likely to experience vitamin, than mineral deficiencies. Minerals are found in water and soil, therefore if your food is grown in healthy, mineral rich soils, the resulting food is high in those minerals.

Unfortunately, minerals are rapidly disappearing from agricultural soils at alarming rates. Due to monocultures and continuous tilling, extended use of fertilizer, minerals are being taken out of the soil faster than they can return.

Vitamins from the B group are strongly associated with brain health. Thiamine, B1, can be found in abundance in the brain and nerve tissue. An article from the Journal of International Medical Research describes its role in the conduction of nerve impulses. Other studies have found that a lack of this vitamin can lead to Korsakoff Syndrome, which is a chronic memory disorder (Reference).

Foods which contain high amounts of thiamine include nuts, oats, oranges, meat, seeds, legumes, peas ad yeast.

The recommended daily intake is 1.1-1.2mg a day.

Another one of the brain boosting B vitamins is folic acid, B9. A deficiency in this vitamin has been linked with developmental problems in children. A study managed to find that the memory of aged rats improved after consuming folic acid (B9) supplements for 8 weeks. They concluded that folic acid helps improve memory by reducing oxidative stress within the brain and maintaining healthy neurons during aging (Reference).

This vitamin is found in large amounts in spinach, asparagus, lentils, cauliflower, rice and whole grains.

The recommended daily intake is 400mcg a day. Which can easily be achieved through a normal diet.

This is the vitamin all vegans and vegetarians are told to pay special attention to. A mild deficiency of B12 can lead to fatigue, depression, fogginess and potentially progress to dementia and permanent brain damage. Chronic deficiencies have seen people struggle to recognize places or people, solve problems, carrying out simple tasks, exercising judgement.

Vitamin B12 can only be found in animal products or fortified grains.

A daily recommended intake is merely 2.4mcg.

In older individuals, B vitamins can slow memory decline if taken for at least 18 months. This was shown by a study on people 70 and over with mild cognitive impairments. They found that individuals taking a combination of B vitamins experienced slower decline to those with a placebo. It did also show that there was no evidence of improving mood or cognitive function in the short term (Reference).

Did you know that vitamin C not only is it a powerful antioxidant, but it is also important in the creation of the neurotransmitter dopamine? Dopamine of course, is responsible for motivation in the reward-motivated behaviour. It is the feel-good hormone and allows feelings of euphoria, motivation, concentration and more. It is also thought that vitamin C plays a role in the production of new neurons.

To get a boost of vitamin c, why not have some broccoli, green and red peppers, spinach, sweet potatoes, tomatoes and most leafy greens.

Daily recommended intake is 65-90mg a day. While too much dietary vitamin C is not harmful, it can cause some digestion discomfort.

A healthy amount of vitamin D3 has been linked with healthy moods, cognitive function and promotes healthy aging. Deficiencies have been associated with dementia however unfortunately no studies exist to find whether upping the dose can improve mental ability in healthy individuals.

Foods rich in vitamin D include fatty fish, cheese, meat and fortified foods with vitamin D like orange juice, soy milk and cereals.

The recommendation is to not exceed the maximum daily amount of 100mcg a day.

Which minerals are important for proper brain function?

Calcium is not only the building block of strong bones, it is also the number one essential mineral for proper brain function. It is a nerve cell messenger, regulates neurotransmission and controls nerve sensibility. While human bones have large reservoirs of Calcium within them, certain drugs can drastically decrease it leading to health problems.

Foods rich in calcium include leafy greens, cabbage, tofu, nuts and anything made with fortified flour.

The daily recommended intake for adults is around 1g.

Magnesium aids in the process of converting B vitamins into their active form. The combination of B vitamins and magnesium is vital to allow the vitamins to do their part. Magnesium supplements in aged rats helped improve short- and long-term memory (Reference).

Foods rich in magnesium include whole wheat, spinach, quinoa, almonds, dark chocolate, edamame and avocado.

Daily recommended intake is 300mg for women and 400mg for men.

Zinc-containing neurons are found exclusively in the forebrain. Scientists are yet to find the job zinc does in maintaining brain health, however they have discovered the association between zinc deficiency and various neurological and psychological problems. Individuals with Parkinson’s disease or suffering from Alzheimer’s were all found to have significantly lower amounts of Zinc in their bodies.

You can find Zinc in pumpkin seeds, shrimp, legumes, nuts, whole grains and meat.

The daily recommended intake is 4mg.

One of the centuries old remedies and brain boosting supplements has been curcumin. Curcumin which contains significant amounts of calcium, iron, potassium, manganese, copper, zinc and magnesium has shown to improve memory and mood. Once again, a daily consumption improved memory and mood in people experiencing mild, age-related memory loss. (https://www.sciencedaily.com/releases/2018/01/180123101908.htm)

Unfortunately, most studies have found that supplementation of these nutrients will simple help alleviate signs of aging, rather than significantly boost the brain power of healthy individuals.

The goal, therefore, should be to meat the daily requirements of these minerals and vitamins to optimise brain performance.

Some scientists and medical practitioners believe that supplementation can fill in the gaps in your diet. There are plenty of pill or powdered supplements with a combination of vitamins and minerals which help boost blood circulation in the brain and aid in delivering the important nutrients.

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The age of prescription medication is slowly fading away, to be replaced by a better and safer option. Nootropics are quickly becoming the favourite supplements for business owners, students and high-minded achievers. You might have heard of them referred to as the ‘limitless pill’. A real-life counterpart to the pill in Scarlet Johansson’s movie Lucy, which unlocks the ultimate potential within a brain.

The name of Nootropics derives from the Greek root of ‘noos’ meaning mind and ‘trope’ meaning turning. The combination of words describes turning on the mind to enhance cognition, memory and faciliate learning. ‘Nootropics’ can refer to all mind enhancing substances. This would include caffeine, nicotine along with the synthetic ‘smart’ drugs.

However, Corneliu E Giugea a Romanian psychologist and chemist, had a slightly different definition. This is the man who first synthesised piracetam in 1964, which is considered the first Nootropic.

His definition of nootropics was:

The substance must enhance learning acquisition, increase the coupling of the brain’s hemispheres, improve executive processing and be non-toxic and non-addictive.

In the year 2015 alone, the nootropics business earned over 1$ billion in the United States. People seemed desperate for a supplement which could safely improve their mental abilities. Nootropics are both natural or synthetic substances that can be taken to enhance mental performance in healthy people. They provide the users with hyper focus while boosting creativity and memory. They originally appeared in clinical settings in the late half of the 20th century. They are considered by many, the future of cognitive expansion (Reference).

Nootropics differ from the substances typically associated with the word ‘drugs’. These mind-altering substances are not the ones that people experiment with in college or at parties. Studies from both the United States and United Kingdom has found that many students depend on prescription medication to aid them study. The most popular of these substances of course are Ritalin, Adderall and modafinil. These provide fast and efficient boosts of focus.

Nootropics provide an alternative to these, which is why a growing trend for healthy adults is emerging to look to these miracle medicines.

Sean Duke is an American neuropharmacologist who specialises in nootropics refers to users of them as “noonauts”. In his opinion they are “the mental equivalent of body builders”.

Are you a mental body builder? Do you want to maximise your brain power?

Nootropics range from ginseng to phenylalanine, natural substances that our ancestors used to boost their brains or newer synthesised drugs created specifically for this purpose.

Throughout our evolution of humanity, great advances were often catalysed by food changes. For example, our brains drastically grew when our ancestors began eating meat 2.3 million years ago. Another drastic growth in the human brain occurred 1 million years later when humans began to cook food and lead to the wide spread of our closest ancestor, Homo erectus. Nootropics are simply the newest fad word to describe foods or supplements that maximise our brain abilities.

Studies have shown the many benefits of nootropics however the effectiveness is dependent on the subject’s neurochemistry (Reference). Your individual neurochemistry is strongly influenced by weight, sleep patterns and mood.

Some of the benefits you can experience when taking nootropics include:

• Increased circulation in the brain
• Provide essential brain nutrients that are missing in normal diets
• Provide missing nutrients
• Provides precursors to neurotransmitters
• Reduces brain inflammation
• Protects the brain from toxins
• Minimise the negative effects of aging
• Increase neuroplasticity
• Increase stress resilience

While there are some synthesised nootropics created in laboratories, there are also many which are natural and can be found in a normal diet.

Acetyl-l-carnitine is a form of amino acid that creates acetylcholine which is a primary neurotransmitter needed for learning and memory. Supplementing this can improve your focus, memory and mood (Reference).

Creatine is an amino acid that bodybuilders use to boost their performance at the gym. As it increases energy levels available for use in the muscles, it also increases energy in the brain (Reference).

Tryptophan increases your memory, ability to focus and helps decrease the signs of a variety of mental disorders including depression, anxiety and OCD. Getting a tryptophan supplement will also boost the amount of serotonin produced by your brain, improving your mood and general outlook on life (Reference).

Ginseng has grown in Asia and been China’s elixir of life for thousands of years. It acts as a brain enhancer to boost mental clarity, sharpness and improve memory.

Bacopa is an apoptogenic herb that has been used in Ayurvedic medicine to improve cognitive performance. It can improve memory, focus and concentration by balancing dopamine and serotonin (Reference).

There is a long list of natural nootropic supplements that you can check out, that are safe to use. Others include:

• Ginkgo biloba
• Panax ginseng
• Rhodiola Rosea
• B-vitamins
• Nicotine
• Rosemary
• Curcumin
• Lion’s Mane Mushroom
• Phosphatidylserine (found in soy or sunflower lecithin)
• Vinpocetine (found in periwinkle)
• L-theanine

(Reference)

The natural nootropic you are mostly likely to be familiar with is caffeine. Caffeine works by blocking adenosine receptors in your brain, makes you less tired and generally increases your alertness and decreases reaction time. The other nootropics you potentially consume daily is one is L-theanine. Both found in coffee and green tea.

Research has shown that L-theanine, which is a common amino acid, promotes neuronal health and can strengthen the body against cold and flu symptoms. While these two nootropics are not as exciting as the aforementioned super pills, they are the ones which have the most studies. The recommended dose for maximising the benefits of caffeine and L-theanine is 100mg and 200mg respectively.

The Romanian neuroscientist who first coined the term nootropics created the definition exactly to mean they are safe. What sets aside these true brain-boosting is that they have few side effects and extremely low toxicity.

There are two main types of nootropics, branded nootropics which typically are synthetic, manmade supplements which are accompanied with medical trials. Then there are natural nootropic herbs which are safe and reliable backed with ancestral knowledge and growing clinical trials.

A few supplements may not meet the safe criteria; yet they are still dubbed nootropics. That is why individuals must be careful of mega dosing, low quality manufacturing or extreme nootropic combinations.

It is important to consider that pharmaceutical drugs cannot be sold until they are deemed relatively safe by clinical trials. On the other hand, nootropic supplements are considered safe until they begin to cause mass problems in consumers (Reference).

If you chose to take nootropics, then ensure to talk to your doctor and follow the manufacturers instructions. Stacking, which is combining several different nootropics from various manufacturers can cause unseen circumstances.

Synthetic nootropics are substances that are created in the laboratories that have a strengthening effect on cognitive abilities. They help increase your concentration, but the risks of these synthetic nootropics are not always clear.

Once again, there are two types. Prescription smart drugs such as Adderall, which do not necessarily meet the standard definition of Nootropics yet have the strongest and most significant effects. While over the counter synthetic nootropic supplements lack conclusive evidence on their effects on healthy adults.

Noopept is a synthetic smart drug that can be purchased as a supplement. It’s benefits can be felt within minutes and last for several hours. (https://www.ncbi.nlm.nih.gov/pubmed/10977920) Noopept speeds up the brains function, retrieval of memories and the growth of brain cells. Other studies have shown that this smart drug helps people recover from brain injuries. More studies need to be conducted (Reference).

Piracetam is another synthetic drug which is similar in structure to piracetam. Studies have shown that it can improve memory in people with mental decline due to help. There is little evidence that it benefits healthy adults. Recent research lacks the data to confirm studies from the 1970’s which showed piracetam to improve memory in healthy adults (Reference).

Modafinil is sold under the bran name Provigil and is typically used to treat narcolepsy. It’s effects to counteracts the uncontrollable drowsiness stimulate the brain similar to amphetamines (Reference). Modafinil however has a lower risk of dependence according to some studies. Benefits of modafinil have been found to reduce fatigue and improve memory in adults who experience lack of sleep (Reference).

Modafinil however is typically only available with a prescription in most countries.

Amphetamines such as Adderall is a prescription medication is commonly prescribed to people who suffer from attention deficit disorder and narcolepsy. It works by increasing the availability of dopamine and noradrenaline within the prefrontal cortex. This is the part of the human brain responsible for the working memory, attention and behaviour. Many studies have found that adderrall significantly improves peoples ability to focus and enhance short term memory (Reference). Due to it’s instant and palpable success, it has become widely abused by students. 43% of students use stimulant drugs without prescription (Reference). There are many associated side effects including anxiety, low sex drive and increased sweating. Other studies have found that recreational Adderall abuse can lead to heart attacks when mixed with alcohol.

It also is only be used with the appropriate prescription (Reference).

Another prescription drug commonly found in schools is Ritalin, also primarily used to manage symptoms of ADHD and narcolepsy. It stimulates an increase in dopamine and noradrenaline. Studies have shown that Ritalin improves short-term memory, attention span and processing speed. (https://www.ncbi.nlm.nih.gov/pubmed/21029780/) Similar to Adderall, Ritalin is widely abused and should only be taken with a prescription. Side effects of Ritalin includes insomnia, head aches, loss of appetite and stomach aches (Reference). Other side effects include hallucinations, seizures, heart arrhythmia and high blood pressure.

Once again, only available with a prescription.

There are two types of synthetic mind enhancing drugs available. Ones which have scientific based evidence backing them and require prescriptions or others like noopept and piracetam that lack conclusive data.

What is the difference between nootropics and supplements?

Supplements are defined as substances that are added into the diet to enhance it. They can refer to physical as well as mental enhancement.

Most of the nootropic supplements available on the market are a combination of natural herbal remedies combined with technological neuro-nutrients. These combinations are referred to as nootropic stacks. Since a single nootropics provides limited results, stacking nootropics can multiply the positive impacts. These stacks typically include some form of B vitamins, magnesium, L-theanine and ginseng roots (Reference).

Warning : be careful not to create stacks by yourself, as some nootropics could potentially react badly together in large doses.

The most well-known nootropic supplement on the market is AlphaBrain from Onnit. They created a fast acting drink mix which can improve focus and processing speed of users. (https://www.onnit.com/alpha-brain-instant/ ) The success has been backed by trials where the subjects were tested for memory and processing speeds in healthy adults. This is achieved by the supplement targeting neurotransmitter precursors. (https://www.purenootropics.net/alpha-brain-review-a-full-analysis/) The ingredients in Alpha Brain include Bacopa, Huperzia Seratta, Huperzine, Ac-11 and Cat’s claw. Onnit has used the knowledge from ancient civilisations to perfect their formula along with the newest advancements in technology (Reference).

Brainpower by Mind Lab Pro focuses on neurotransmitters, energy metabolism, neural regeneration and cerebral circulation. The ingredients include Bacopa, Lion’s Mane Mushroom extract, Marine Pine Bark, L-Theanine, B Vitamins along with trademarked Cognizin and Phosphatidylserin (Reference).

Nootropics is a term given to any mind enhancing substance. By definition The substance must enhance learning acquisition, increase the coupling of the brain’s hemispheres, improve executive processing and be non-toxic and non-addictive.

There are natural nootropics that civilisations have used for thousands of years which come from plants and within food. These include ginseng, lion’s mane mushroom, curcumin and caffeine.

The recent demand in this performance driven society has created a boom of synthetic nootropics. These substances are created in the lab and have found to maximise individuals work out put.

Companies combine these natural and synthetic nootropics to create stacks, which help maximise the users brain power.

It is important to follow manufacturers directions, avoid mega-dosing and check with your doctor if you are unsure about anything.

While these pills and powders are not truly limitless, they can help unlock some of your hidden potential.