3 Supplements You Should (Probably) Be Taking for Brain Health
Ok. Let me start off by saying, I am not a medical doctor, nor am I a nutritionist. However, I have spent countless hours researching this topic over the years, have learned from trusted MD friends and colleagues and have read many books on the subject. As trusted resources I pull from the work and research of Dr. David Perlmutter and Dr. Dale Bredesen. As a disclaimer, of course, talk to your medical provider before making any changes to your supplement regimen.
The three supplements discussed here are the most BASIC list I can come up with, that nearly everyone would benefit from. They all have trusted track records for brain health, nothing new or trendy here. Let’s dive in as I discuss some of the science behind each of these supplements in protecting and benefiting our brain health.
As always, quality is very important. I personally use and trust the NOW, Garden of Life and Bluebonnet brands for supplements (all easily found on Amazon).
DHA: An Omega-3 Fatty Acid, often derived from fish oil. DHA is essential for healthy function of the nervous system and makes up more than 50% of the fatty acids in the brain. Numerous studies have shown that elevated levels of DHA can be a protective factor against cognitive decline and Alzheimer’s disease. Several studies have also proposed DHA as having positive outcomes on symptoms of various mental health conditions including ADHD and depression. Dr. David Perlmutter recommends 1000 mg/day.
Probiotics: Have you heard much about the brain-gut connection? Many medical professionals refer to the gut as our “second brain”. In fact, did you know our gut houses more than 100 million neurons and produces about 90% of our serotonin? Research is starting to show that diets rich in probiotics can help modulate the influence of stress, anxiety and depression. Healthy gut, healthy mind. Reach for foods like sauerkraut, kimchi, kombucha, yogurt, kefer and pickles to get more natural probiotics in your diet. For supplements, look for ones that have at least 10 billion active cultures from at least 10 different strains.
Vitamin D3: Many people live with sub-optimal Vitamin D levels. Without proper Vitamin D we subject ourselves to risk for cognitive decline (including Alzheimer’s), depression, poor immunity, weak bones and more. Vitamin D helps reduce inflammation and can even reduce our risk of developing cancer. Dr. Perlmutter recommends a level of 70-80 ng/ml in a blood test and taking up to 5000 IU’s/day.
Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN