A-Z brain health Articles

There is still little information on Wild Atlantic Herring Roe, but the information we do have, is good. Sementis, the trade/brand name for Atlantic Herring roe extract, contains large amounts of marine DNA. It is a powerful antioxidant that has several healing properties for both emotional and physical tiredness.

Top Known Health Benefits of Atlantic Herring Roe Extract

In particular, it has proven really effective in children (or adults for that matter) suffering from Attention Deficit Disorders (ADD) and Attention Deficit Hyperactivity Disorders (ADHA). Which are terms that are used to describe patterns of behaviour such as inattentive, overly impulsive or in the terms of ADHA, hyperactive.

Recently, the product LTO3 which contains Atlantic Herring roe extract has gained in popularity for its mental health benefits. That's because it contains three key ingredients; L-Theanine (for reduction of stress and anxiety, and increased concentration), Scullcap (for nervousness, agitation and insomnia) and of course, Sementis, which is high in Omega-3/6. Sementis, or Atlantic Herring roe extract, contains 21-31% of marine DNA and has other nutrients, including vitamin C, zinc and selenium. It is said to be good for reducing risks associated with health disorders, like cancers, cardiovascular, inflammatory and immune system diseases. Why have marine DNA? It supports healthy cell regeneration.

Long Chain Vs Short Chain Omega 3 Fatty Acids

Herring, and herring roe are long sought after not just for their Omega-3 fatty acids, but for their long-chain Omega 3 fatty acids, which are great for brain development in babies and children, among others things you can read about here. Why are long chain Omega-3's better for your brain health? Because they are higher in DHA and EPA levels, and the brain requires the largest amount of Omega-3 fatty acids in the whole body. Seeing as they're not produced in the body, they have to come from another source. In fact, the brain is nearly 60% fat by weight, and a large percentage of this is DHA. Omega 3 fatty acids have also been shown to have an affinity for the central nervous system, helping to treat and prevent cognitive decline, protect memory, treat depression, bipolar disorder, ADD and schizophrenia. DHA is associated with improved brain function, while EPA is associated with mood balancing.

Where To Buy Quality Atlantic Herring Roe Extract

You can find these supplements at local or online health food stores. Make sure you purchase a reputable brand that doesn't add fillers or unnecessary ingredients to their formulas. You can find quality Atlantic herring roe supplements at NationalNutrition.ca.

Blueberries are the berries from the Vaccinium angustifolium plant, indigenous to North America and Europe. For centuries they have been enjoyed for their taste and as more scientific evidence grows, they are also enjoyed medicinally and are considered a superfruit that's available as blueberry powder. 

What is Blueberry Powder?

This powder is made from freeze-dried blueberries which are then made into a powder.

Found in most health stores, this supplement is a convenient way to enjoy the health benefits of blueberries. 

Blueberries are much more concentrated in powdered form. One tablespoon of Blueberry powder equals ½ cup of fresh blueberries. As such it's more cost-effective to buy this supplement than fresh berries. And the shelf life is much longer.

Health Benefits of Blueberry Powder Supplements

This supplement is high in antioxidants, Vitamin C, Vitamin K and fibre. Many of the health benefits are related to the purple pigment which is high in antioxidants

Its health benefits include cardiovascular health, brain health, blood sugar regulation and urinary tract infections. 

Because blueberry powder is also low on the Glycemic index and is a source of fibre, it's a great way to help balance blood sugar in cases of Diabetes, high blood glucose and insulin resistance.

One of the most popular reasons to use this supplement is it helps with brain function – specifically, with age-related memory loss and dementia. Both human and animal studies also show it helps improve memory, coordination, and learning.

How Does Blueberry Powder Work In The Body?

ORAC – Oxygen Radical Absorbance Capacity is a scale measuring the ability of a food or nutrient to absorb and neutralize oxidative damaging free radicals. Blueberry powder ranks high on this scale making it beneficial to cognitive and vascular health. By binding and neutralizing chemicals, toxins and oxidized fats, it can protect your heart, brain and arterial system and reduce the formation of plaques.

The antioxidants responsible for its high ORAC value are called flavonoids , specifically anthocyanins. It's these anthocyanins that give Blueberry powder its indigo-purple colour. Laboratory studies suggest that anthocyanins may help prevent degenerative diseases, including unhealthy cell growth, heart disease, stroke, and memory loss. Anthocyanins also have been shown in laboratory studies to inhibit the growth of unhealthy cell growth in the colon.

This supplement is high in Vitamin C. Vitamin C also acts as an antioxidant protecting your heart health. Vitamin C is also involved with tissue healing, and immune function, and supports hormone health.

Studies show Blueberry powder may even lower blood pressure. It also has a chemical compound called Stilbenes which is shown to lower negative LDL cholesterol levels. So Blueberry powder is an overall great addition to your diet for cardiovascular health.

Another great reason to take Blueberry powder is it helps prevent urinary tract infections. Similar to cranberry, Blueberry powder contains flavonoids that prevent the binding of infectious bacteria to your urinary tract, thereby inhibiting bacterial growth. Plus Blueberry powder lowers blood sugar and can feed these infection-causing organisms.

How To Use This Supplement

This supplement is easy and convenient to use. Simply add it to shakes, tea, almond milk, hot cereal, baked goods, yogurt or a glass of juice or water. Follow dosing directions on the label or as recommended by your health care practitioner. 

Those who are allergic to blueberries should not take these supplements. To ensure you purchase a high-quality product that's made with clean and potent ingredients, speak to a knowledgeable team member at your preferred natural health food store. 

The brain and nervous system work together to control every function in the body, from movement and memory to mood and energy levels. As modern lifestyles place increasing demands on cognitive performance and stress resilience, many people are turning to nervous system supplements to help support focus, mental clarity, and overall neurological health.

Understanding how the nervous system functions and how to properly support it can play a key role in maintaining long-term wellness, balance, and optimal brain performance. 

What is The Nervous System?

The nervous system is a complex communication network that coordinates and controls the body's activities. The nervous system has two main parts: the central nervous system and the peripheral nervous system. Together, these systems send and receive signals that regulate everything from muscle movement and organ function to thoughts, emotions, and reflexes. The nervous system operates continuously to process information, respond to internal and external stimuli, and maintain bodily balance. Luckily, there are supplements, lifestyle factors and more that can keep your neurological health intact. 

The primary component of brain tissue is fat. In fact, fat makes up about 60% of your brain. Picture your brain as a firm jelly, bathed in fluid and protected by a membranous coating. The coating provides a barrier that allows only certain substances access to the central nervous system. Nerves are like tiny wires. Fatty sheaths insulate and protect them. The nerves run through the spinal column, entering and exiting at different levels, depending on the area they innervate.

What Causes Neurological Decline?

There are many degenerative conditions that affect the brain. The following sections describe three common nervous system conditions.

Alzheimer's Disease

Alzheimer's disease is a progressive loss of mental function that interferes with one's ability to function. A decrease in cognitive ability is quite common as we age; however, Alzheimer's disease involves actual degeneration of nerve cells in the brain.

Multiple Sclerosis

Multiple sclerosis causes a breakdown of the myelin sheath surrounding the nerves of the brain and spinal cord. Without a sheath, the nerve cannot effectively conduct information around the body.

Parkinson's Disease

Parkinson's disease is a degenerative brain disease that results in the death of cells responsible for the production of dopamine and acetylcholine. These chemicals transmit nerve signals, and when they are lacking, one loses involuntary muscle control. The brain and nervous system have protective barriers. However, these barriers can also allow toxins to accumulate. Because it contains a significant amount of fat, fat-soluble toxins, such as heavy metals and environmental chemicals like DDT, can concentrate in the brain. Brain toxicity symptoms depend on the affected brain area and the type of toxin involved.

Diet's Role in Neurological Health

Poor diet hampers the functioning of the central nervous system because it is an extremely vital area that has high metabolic requirements. The brain mainly uses glucose for energy. Unlike other body cells, it doesn't easily use protein or fat if sugar is unavailable. Everyone has felt the foggy feeling in your head when your brain is lacking sugar. And then, after consuming a sugary snack or drink, you feel a temporary increase in alertness you feel.

Fluctuating blood sugar is not conducive to optimal brain functioning and can become a more serious medical concern in conditions such as hypoglycemia and diabetes.

Neurological Supporting Supplements

Supplements like fats, amino acids, and vitamins must also be in abundant supply for neurological functioning. The brain and nerve sheaths contain fats often lacking in the standard North American diet. This results in compromised nerve conduction and brain cell communication. 

Protein provides amino acids that the body uses to produce neurotransmitters. Neurotransmitters are nervous system hormones that coordinate brain cell functions. Several vitamins, especially B vitamins, are important for the production of neurotransmitters and the efficiency of nerve transmissions.

Lifestyle Management for Neurological Health

Stress and emotional upset impact brain functioning in several ways. Firstly, it depletes neurotransmitters. Stress also keeps the body in the sympathetic state; the body is on alert. The body's senses become highly alert, while nutrient digestion becomes less efficient. Finally, stress leads to a build-up of damaging agents called free radicals. Free radicals contribute to nervous system degeneration.

How Can I Support Brain Health?

The brain develops by leaps and bounds during fetal life and childhood as neural patterns are laid and areas of the brain mature. As we age, declines in brain function are normal, but there are many preventative and natural therapies one can use to maximize brainpower and memory.

• As they say, "if you don't use it, you will lose it." Keeping mentally busy and learning new things has been found to sustain brain functioning.
• Regular exercise and deep breathing increase circulation to the brain.
• Make time in your schedule for enjoyable activities and sufficient rest.
• Undergo regular detoxification to rid the body of toxins.
• Drink 2L of filtered water daily to help to flush toxins from the system.
• Essential fatty acids stabilize the nerve sheath. Flax, pumpkin and sunflower seed oils should be a daily addition to the diet. Fish also contain essential fatty acids, but are usually contaminated with heavy metals.
• Saturated fats from animal sources, margarine, and shortening interfere with the use of essential fatty acids and should be avoided.
• Consume foods that are high in lecithin and B vitamins including green, leafy vegetables, nutritional yeast and soy products.
• Eat more fiber and protein, as it helps to stabilize blood sugar.

On a recent episode of his self-titled TV show, Dr Oz mentioned a protein called L-carnosine as a product that can help you turn back the clock on aging. Carnosine is a small two-unit protein made up of beta-alanine and histidine. It is found naturally in high concentrations in your brain and muscles but is quickly broken down in other tissues. It has been shown to have several protective effects on the body against some harmful chemicals and byproducts. Research has examined its use as an antioxidant, for anti-aging, and in supporting cognition in those with Alzheimer's disease, cataracts and arteriosclerosis. In general, carnosine is associated with a longer lifespan.

Carnosine As An Antioxidant

When present in sufficient amounts, this protein can act as a scavenger of reactive oxygen species (ROS), which are the free radical sources responsible for damaging surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. Carnosine can act as an excellent antioxidant and help to protect your tissues from oxidative damage that leads to the physical signs of aging. When your tissue is starved for oxygen, like when blood flow is interrupted during a stroke or heart attack, it is weakened but can survive for a reasonable period of time. Much of the damage done during a stroke or heart attack is when the blood flow returns in a process called reperfusion. During this time, the tissue is exposed to a huge number of ROS as oxygen floods back in. Carnosine can help to protect the tissues during this time and reduce permanent damage caused by heart attack or stroke. One study found that carnosine can protect cells at the DNA level against recurring damage by ROS, such as those caused in long-term smokers. Thus, carnosine may help to protect the body and reduce some of the damage caused by smoking.

Key Health Benefits of Carnosine

Neuroprotective Benefits

Carnosine has been found to protect brain cells against one particular oxidative molecule that has been associated with Alzheimer's disease, cataracts, arteriosclerosis and abnormal cell growth. One study on elderly patients found that carnosine treatment prevented nerve cell damage caused by treatment with other medications such as anesthetics. It has also been found useful in the treatment of patients after stroke or Parkinson's disease. Thus, carnosine is an effective protective agent for the brain particularly in age-associated conditions.

Anti Aging Benefits

A higher content of carnosine in muscle has been associated with better athletic performance. Some online sources state that carnosine levels drop 60% from youth to old age. This figure is inaccurate. In fact, a 16% drop in muscle carnosine occurs between young adulthood and middle age, although after this it stays relatively stable for life. Large effects on muscle carnosine content are seen with regular exercise and dietary intake. Reductions during your life span may be due to the hormonal effects caused by puberty. More importantly, diet and lifestyle changes can easily help to boost muscle carnosine levels and reverse these effects.

Preventing Glycation – Avoiding Diabetic Complications

Glycation occurs when sugar molecules stick to other molecules in your body and prevent their proper functions. The most often glycated products in humans are proteins and fats. It is these glycated end products that cause most of the damage associated with uncontrolled diabetes such as cardiovascular disease and peripheral nerve damage. Carnosine has been shown to prevent local glycation, which may help prevent the secondary complications of diabetes. In addition to those effects seen in diabetes, chronic glycation of molecules in the body is suspected to accelerate aging. Because of this, carnosine may help to protect the body tissues and slow the effects of aging.

Healthy Cell Growth

Carnosine's antioxidant capabilities allow it to potentially support healthy cell division and it can also bind and inactivate zinc and copper ions. These two ions play large roles in your immune system and blood vessel development. Chelating copper can help to prevent angiogenesis (the formation of new blood vessels) in abnormal growths because this process requires free copper. In addition to binding ROS and glycation products, carnosine can also react with damaging aldehydes in the body to protect you from their potentially carcinogenic effects. 

Aldehydes are chemicals with two reactive oxygen groups, which makes them very reactive and also gives them a very pungent odour. A common aldehyde known to most is formaldehyde. In addition to protecting you from reactive chemicals in your body, some recent research in a 2012 journal has shown that carnosine directly inhibits the proliferation of abnormal colon cells in a test tube. One study a few years ago found a similar test tube effect on a rare type of abnormal cell in the brain. Further research will be required to see if this effect works in the human body as well. If results continue to be promising, carnosine may appear on the scene in the next few years as a potential treatment for some forms of abnormal cell growth.

Autism Controversy

Carnosine was shown in one study to have beneficial effects on the development of a small cohort of children with Autism, particularly in mental development and socialization. Further studies have not found the same effect, and since that time the design of the original study has been called into question. The current consensus in the research community is that carnosine is one of the lesser treatments for autism and should only be used following attempts with melatonin, carnitine, vitamin C, and other therapies such as music and vision therapy. For more information on the treatment of autistic spectrum disorders (ASD).

Important Information About Carnosine Supplements

Carnosinase

There is an enzyme in most of your body tissues that quickly breaks carnosine down into its amino acid constituents. The only tissues in your body without this enzyme are your muscles and your brain tissue. Unfortunately, because any carnosine supplement must pass through your other tissues to get to your muscles or brain, much is lost along the way. This may be a limitation for the supplementation of carnosine to treat and prevent disease, although further research is required to know the half-life of this peptide in the body.

Excess Carnosine

In general excess carnosine in the blood, or "carnosinemia" is seen only with a particular enzyme deficiency in humans, which leaves the body unable to break down carnosine into its amino acid subunits. Signs of excess carnosine are mental retardation, nerve damage, and seizures.

How Can I Take Carnosine?

Carnosine is found naturally in animal muscle and thus is present in any meat ingested in the diet. Through research, it has been found that sufficient muscle carnosine levels can be achieved simply by eating a well-balanced (omnivore) diet and getting sufficient exercise. Whether this also translates to healthy brain levels is not yet known. Supplemental carnosine is often found as L-carnosine. When supplementing, Dr. Oz has recommended a dose of 500mg twice daily with food. Some sources recommend only 500mg daily. Interestingly, supplementation with carnitine has also been found to increase muscle carnosine levels. Since carnitine is broken down less quickly in the body, this may be a better way to increase tissue carnosine levels. Further research is required to be sure.

Choline is a member of the B Vitamin family and is a water-soluble essential nutrient for the human body. It plays several important roles including maintaining the structure of cell membranes and improving cell signaling. It is also one of the few substances that can cross the blood-brain barrier to produce chemical messengers in the brain called neurotransmitters.

The most important of these choline-based neurotransmitters is acetylcholine, the molecule responsible for memory. It is commonly recommended by natural health care practitioners for a variety of different therapeutic applications, including Fatty Liver, Cardiovascular Health, Depression, poor concentration, and neurological diseases such as Multiple Sclerosis, Tardive Dyskinesia, and Parkinson’s disease.

Key Health Benefits Choline Has On Your Body

Choline's Advantageous Effects On Brain Health

One of the most important roles this vitamin plays in the body is its role in the brain. As mentioned above, it can form acetylcholine which supports memory. Because of this, insufficient amounts can affect memory. It also plays an integral role in the formation of the cell membranes of all the neurons in the body and the protective myelin sheath surrounding the peripheral nerves. These are the nerves that conduct messages from the brain to the muscles and organs of your body. Myelin performs a similar function to the insulation sheathing of electrical wires, preventing misfiring and “short-circuits”. If this protective sheath degenerates (as in Multiple Sclerosis), a “shorting out” of the message that the nerve is carrying occurs. Choline is often supplemented in place of Phosphatidylcholine to avoid gastrointestinal side effects when attempting to support these brain functions.

Choline's Role In Fat Metabolism

Choline is well known for its role as a fat emulsifier, which means that it helps to make fat dissolve in water. When fat can be soluble in water substances like our blood or body tissues, it can more easily be carried to the cells in our bodies. For this emulsifying function, this vitamin works best when combined with inositol. Choline also helps to regulate fat metabolism both for storage and for its use. It also helps to regulate cholesterol metabolism in the liver and gallbladder, breaking them down into smaller particles, which makes it easier for your body to reduce the accumulation. For more information on these functions, please see our High Cholesterol article.

Choline's Advantages For Heart Health

It helps to reduce cholesterol levels in the body and also helps to reduce homocysteine. Homocysteine is a pro-inflammatory marker molecule that is associated with many different diseases in humans, including cardiovascular disease and Arteriosclerosis. Preventing high levels of homocysteine in the body can help to prevent the development of disease. Once a disease is established, altering homocysteine has little effect. Because of this, choline will be most beneficial in the prevention of heart disease.

Choline's Role in Hormone Production

Since healthy fats play a large role in hormone formation, choline can also help to optimize hormone levels in both men and women. Pregnancy is a time when choline demands in the body are greatest. It is important that pregnant women ingest sufficient amounts of this vitamin to meet their newfound requirements. This is especially true during the 3rd trimester when the fetal brain is developing and requires sufficient choline for cell membranes and acetylcholine production. This need continues after birth, and new mothers should continue taking higher levels of this supplement while breastfeeding to help further support brain growth in the infant.

Understanding B Vitamin Co-Supplementation

All of the B vitamins work together in the body and are best taken in a B complex, which is why many B complex supplements include a small dose of choline in them. If additional supplementation of choline is needed, it should be combined with a good B complex to maintain balance in the body. Choline also works quite well with inositol for fat metabolism, and they are commonly paired in combination supplements.

Symptoms of Choline Deficiency

The most common signs of choline deficiency are Fatty Liver Disease and kidney failure. Diets low in natural choline can also cause infertility, stunted growth, bone abnormalities, neurological disorders, and hypertension. Certain groups of people are at risk for deficiency of choline, including but not limited to vegetarians, vegans, endurance athletes, and chronic alcoholics. Oral contraceptives, estrogen, sulfa drugs, food processing and alcohol also all deplete choline levels in the body. If any of these affect you, it is a good idea to increase choline in your diet or with supplementation.

Top Nutritional Sources of Choline

There are several foods rich in choline such as egg yolks, legumes, meat, milk, soybeans and whole grains. In supplemental form, choline can be found in capsules or tablets, and often in complex with other B vitamins. Most B vitamins are water-soluble and any unused excess is flushed out of the body easily. Because of this, it is generally best to take lower dosages of the B complex several times a day, rather than one large dose. Lecithin is 13% choline by weight and may be used as a source for supplementation as an alternative to choline tablets or powder. The recommended supplemental dose of choline is between 500 and 1000mg daily, although it can vary widely depending on dietary intake.

Although mushrooms have long been used in the kitchen, many mushrooms possess medicinal effects that can have astounding benefits to your overall well-being. Let’s explore the world of mushrooms, and more specifically, the health benefits of Lion’s Mane.

What are Medicinal Mushrooms?

Medicinal, or functional mushrooms, not to be confused with magic mushrooms, offer many health benefits. Magic mushrooms have psychedelic properties due to the presence of psilocybin or psilocin, these properties cause hallucinations and are considered controlled substances under the Controlled Drugs and Substances Act, functional mushrooms, on the other hand, can support your immune, respiratory, digestive, and cognitive health. Here are the most common functional mushrooms used in natural health:

• Reishi: supports immune health with anti-viral properties
• Shiitake: promotes healthy cholesterol levels
• Cordyceps: boosts respiratory health & lung function and fights fatigue
• Maitake: promotes healthy cell growth and blood sugar levels
• Lion’s Mane: protects cognitive health, memory, focus and supports symptoms of ADHD
• Chaga: anti-inflammatory benefits, and immune-modulating effects
• Turkey Tail: enhances cognitive functioning, gut health, and possesses antioxidants for skin health

Origins & Plant History of Lion's Mane

Lion’s Mane is a white, edible mushroom that looks similar to a large pom-pom. They have long, dangling spines that look much like a lion’s mane, hence where it got its name from. These mushrooms can be found growing on dead or living hardwood trees during the summer or autumn in the Northern Hemisphere on continents like Asia, Europe and North America.

Traditionally, this mushroom was used in China, Japan and Korea for its medicinal properties to help reduce feelings of stress, and anxiety and enhance brain function. Traditional Chinese Medicine believes that this mushroom is beneficial for all five internal organs, such as the gut and spleen. Buddhist monks would use this mushroom to increase focus during meditation. All of these uses were due to the active compounds found in Lion’s Mane including:

• B glucan polysaccharides
• Hericenones
• Erinacines
• Alkaloids
• Steroids
• Terpenoids
• Cerebrosides
• Phenols

Key Health Benefits of Lion’s Mane

This mushroom can be used for its neuroprotective, anti-inflammatory, and antioxidant benefits, as well as its ability to promote healthy cell regeneration.

Cognitive Benefits of Lion’s Mane

Lion’s Mane has long been known to boost brain health, and recent studies are starting to prove these claims. This mushroom can help improve memory and brain cell growth and reduce inflammation to help protect against neurodegeneration.

It can also increase mental performance speed, and one small human study confirmed these claims amongst younger adults who took this mushroom powder.

While limited research is available, there are promising clinical trials that suggest Lion’s Mane can help alleviate symptoms of ADHD.

Although more research is needed, the current findings seem promising. 

Mood Enhancing Benefits

This mushroom also has exceptional mood-enhancing properties to help alleviate feelings of anxiety, stress, and depression due to its hericenones and erinacines compounds.

This functional mushroom helps you feel calm by balancing important neurotransmitters, and its adaptogenic properties help alleviate stress. Animal studies have also found that Lion’s Mane can help regenerate brain cells, which may improve activity in the hippocampus, the part of the brain responsible for processing memories and emotions.

Using Lion’s Mane: Supplement Varieties

This mushroom can come as a stand-alone supplement or in combination with other medicinal mushrooms or adaptogens. Formats vary, and it can be found as a capsule, powder, liquid or coffee blend.

If you’re wondering how much Lion’s Mane to take per day, the general adult dose is 2 capsules, twice a day or 1/4 teaspoon of powder per day. However, you should follow labelling directions on the supplement of your choice or follow your practitioner’s advice.

Since this supplement helps with memory, focus, and concentration it is best to take it in the morning and/or afternoon. Capsules can be taken along with your current morning routine or the powder can be added to your coffee or tea, making it convenient to add to your daily regimen.

Lion’s Mane can be found in most natural health food stores and online.

Important Information

While it is generally safe, some people experience feelings of nausea, upset stomach, diarrhea, or a skin rash. If you’re allergic to mushrooms, you should avoid Lion’s Mane. If you experience any of these or other side effects, stop taking it immediately and contact your healthcare provider.

Lion’s Mane may negatively interact with blood-clotting medications such as warfarin or diabetes treatment. If you have had issues with asthma or allergies in the past, speak with your doctor before using this supplement. If you have surgery or dental work scheduled, stop taking this supplement two weeks before and inform your surgeon you’ve been taking Lion’s Mane. If you have emergency surgery, stop taking it immediately and notify your surgeon. Due to a lack of research, those who are pregnant or breastfeeding shouldn’t take mushroom supplements.

Supporting brain and nerve health is essential for maintaining mobility, cognitive function, energy, and overall quality of life. When the nervous system is under stress, it can affect many aspects of daily functioning and long-term wellness. Alongside medical care, many individuals are exploring natural approaches and targeted nutrients to promote balance and resilience within the nervous system. As awareness grows, neurological support has become an important focus in holistic health, with strategies aimed at supporting brain function, nerve communication, and overall well-being. 

How Does The Nervous System Work?

The central nervous system contains the brain and spinal cord. It receives and obtains information via nerve impulses from all areas of the body. The somatic nervous system receives information about pain, temperature and input from the five senses. It sends the information to the brain and, if necessary, the brain responds by sending a signal to muscles via peripheral nerves.

The body then performs an appropriate action. Most of these actions, except for reflexes, are under our control. The autonomic nervous system is beyond our conscious control. It is involved in regulating internal organs and maintaining a stable inner environment.

The primary component of brain tissue is fat. Picture your brain as a firm jelly, bathed in fluid and protected by a membranous coating. The coating provides a barrier that allows only certain substances access to the central nervous system. The nerves are like very thin wires that are sheathed in fat to insulate them. The nerves run through the spinal column, entering and exiting at different levels, depending on the area they innervate.

Types of Neurological Degeneration & How To Support The Brain

There are many degenerative conditions that affect the brain. Three of the more common conditions are described below:

Alzheimer’s Disease

Alzheimer’s Disease is a progressive loss of mental function that interferes with one’s ability to function. A decrease in cognitive ability is quite common as we age; however, Alzheimer’s disease involves actual degeneration of nerve cells in the brain.

Multiple Sclerosis

Multiple sclerosis causes a breakdown of the myelin sheath surrounding the nerves of the brain and spinal cord. Without a sheath, the nerve cannot effectively conduct information around the body.

Parkinson’s Disease

Parkinson’s disease is a degenerative brain disease that results in the death of cells responsible for the production of dopamine and acetylcholine. These chemicals transmit nerve signals, and when they are lacking, one loses involuntary muscle control.

Neurological Toxicity Support

The brain and nervous system resist many external threats. However, this protection can allow toxins and harmful substances to accumulate. Because it contains a significant amount of fat, fat-soluble toxins like heavy metals and environmental chemicals, like DDT, can concentrate in the brain.

The symptoms of brain toxicity vary depending on the area of the brain that is affected and the agent involved.

Poor diet hampers the functioning of the central nervous system because it is an extremely vital area that has high metabolic requirements. The brain uses only the sugar, glucose for energy. Unlike other body cells, it cannot use protein or fat if sugar is unavailable. Everyone has felt the foggy feeling in their head when their brain is lacking sugar. And then, after consuming a sugary snack or drink, you feel a temporary increase in alertness you feel.

Fluctuating blood sugar is not conducive to optimal brain functioning and can become a more serious medical concern in the conditions of hypoglycemia and diabetes.

Fats, amino acids and vitamins must also be in abundant supply for nervous system functioning. Fats form the brain and protective nerve sheaths. Many people do not consume enough of these fats. This deficiency may impair nerve signaling and brain cell communication. Dietary protien provides amino acids The body uses amino acids to produce neurotransmitters. Neurotransmitters are nervous system hormones that coordinate brain cell functions. Several vitamins, especially B vitamins, are important for the production of neurotransmitters and the efficiency of nerve transmissions.

Stress and emotional upset impact on brain functioning in several ways. Firstly, it depletes neurotransmitters. Stress also keeps the body in a sympathetic state; the body is on alert. The body heightens all senses during this state. At the same time, it reduces digestive efficiency and nutrient absorption. Finally, stress leads to a buildup of damaging agents called free radicals. Free radicals may contribute to nervous system degeneration.

The brain develops rapidly during fetal life and childhood. Neural pathways form and mature throughout these stages. As we age, declines in brain function are normal, but there are many preventative and natural therapies one can use to maximize brainpower and memory.

• As they say, “if you don’t use it, you will lose it.” Keeping mentally busy and learning new things has been found to sustain brain functioning.
• Regular exercise and deep breathing increase circulation to the brain.
• Make time in your schedule for enjoyable activities and sufficient rest.
• Undergo regular detoxification to rid the body of toxins.
• Drink 2L of filtered water daily to help to flush toxins from the system.
• Essential fatty acids stabilize the nerve sheath. Flax, pumpkin and sunflower seed oils should be a daily addition to the diet. Fish provide essential fatty acids. However, some fish may contain heavy metals and other contaminants.
• Animal fats, margarine, and shortening can interfere with essential fatty acid utilization. Limit or avoid these fats whenever possible.
• Consume foods that are high in lecithin and B vitamins, including green, leafy vegetables, nutritional yeast and soy products.
• Eat more fibre and protein, as it helps to stabilize blood sugar.

Essential fatty acids (EFA’s) are those building blocks of fats that the body cannot synthesize from other building blocks. Because of this, we must ingest them in our diet in order to meet our nutritional needs. Besides being an energy source, essential fatty acids, like omega's 3 6 9, are used to form the membrane of every cell in our body, as well as many essential hormones and other messenger molecules as well.

Types of Essential Fatty Acids

There are three major types of essential fats, which are commonly known as: Omega 3, Omega 6, and Omega 9 fatty acids. Each of these is an unsaturated fat, and their names represent the location of their first double bond’s distance from the end of the free carbon tail. Each double bond creates a kink in the chain. For more information on double bonds, and the structure of fatty acids, please see our Fats article.

Why Are Trans-Fats Unhealthy?

When a fatty acid chain has a double bond in it, the kink can result in both ends pointing in the same direction (like this: <), or in opposite directions (like this: z). When both ends are pointing in the same direction, it is called the cis formation, which is the type commonly found in nature and is most easily used by our bodies. When the double bond causes the two ends to point in opposite directions, it is called trans formation. This is where the term “trans-fat” originates. While trans fats do naturally occur in some animal products like beef and milk, most are created during the hydrogenation of processed foods. Eating large amounts of trans fats has been linked to a much higher risk of cardiovascular disease. They are believed to act much like saturated fat in the body. It is required by law for trans-fat amounts to be listed on all consumer labels in North America because of the many known negative health ramifications.

Importance of Essential Fatty Acid's

Every cell needs essential fatty acids for its cell membrane where the fats make the important barrier that lets other molecules into and out of the cell. Without these healthy fats, our cells become porous and chemical or nutrient imbalances can occur. Diets too high in saturated fats, and low in EFA’s can cause rigid cell membranes that create inflexible tissue that is restrictive and easily damaged. This results in cardiovascular disease, stretch marks, and wrinkles, amongst other things. Essential fats are also used in our body to produce chemical messengers, such as hormones. This is how supplementation can help to optimize hormone levels in both men and women.

How Do Essential Fats Help My Health?

Essential fatty acids have been used to treat eczema, psoriasis, attention deficit-hyperactivity disorder (ADHD), arteriosclerosis, hypertension, cancer, diabetes, multiple sclerosis (MS), menopause and premenstrual syndrome (PMS). They can also help to improve hair and skin, prevent blood clots, improve memory and regulate hormone levels.

Omega 3-6-9 Supplement Varieties

Omega 3-6-9 oils are a combination of the three different types of essential fatty acids. They are intended as a general dietary supplement to help cover the EFA’s that may be missing in the average North American diet. Vegetable-based combination oils usually contain alpha-linolenic acid, ALA, for omega 3, gamma-linolenic acid (GLA), for omega 6 and oleic acid, for omega-9. The sources of the oils are several of the following: flaxseed, borage, black currant, hemp, pumpkin seed, primrose, sunflower or safflower. Some combination oils include fish oils derived from fish such as herring, cod, mackerel, tuna or salmon. These oils give the added benefit of containing both DHA, and EPA, which are two other types of omega 3 fatty acids. See our Omega 3 (EPA/DHA) article for more information.

How To Shop For Quality Omega 3 6 9 Supplements

Ensure your EFA supplement is not processed with heat because it damages the acids and creates free radicals. Some of the damaged fats turn into trans-fatty acids, which are well known for their promotion of cardiovascular disease. Refrigerate all liquid 3-6-9 supplements and keep capsules away from heat because they can become rancid. Using liquid EFAs is much more cost effective than capsules because numerous capsules must be taken to make an equivalent amount of liquid oil. The encapsulation process also increases the risk of oxidation damage to the fats. Aim for liquid fat supplements whenever possible.

Essential fatty acids are called "essential" because they cannot be biosynthesized in sufficient amounts by the human body and have to be taken in through dietary sources to allow normal metabolism. The omega 3 fatty acids that humans require are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). The health benefits of Omega 3 fatty acids, EPA and DHA in particular, have been widely studied and are both numerous and widespread.

Vegetarian & Vegan Sources of Omega 3's Fatty Acids

Both flax and hemp seed oils are the highest vegetable sources of omega 3, although most of this is ALA. In the human body, under optimal conditions, we can convert a certain amount of ALA to DHA and EPA. However, it is not always the case that we have excess ALA to convert, and it has been shown that our conversion process is very inefficient, converting anywhere from only 5% - 20% of what is needed.

Women are said to be slightly more efficient at this conversion process than men. For vegans, this can make it virtually impossible to get adequate amounts of DHA and EPA. Fish and fish oils are by far the easiest and highest source of these essential fats. That being said, some supplement companies have released an algae based DHA source. Research is also looking into sachi inchi, a plant native to the Amazon rainforest, high in omega 3 fatty acids. These supplements may help to span the gap, and provide vegetarians effective alternative sources. Just be sure to take note of the dose of EPA and DHA of your supplement. See the dosage information below for more information.

Omega 3 Fish Oil - Source of EPA and DHA

Interestingly, the research studies performed on the benefits of fish oil are almost exclusively performed on fish oil supplementation and diets with high fish content. Fish and fish oils are probably the greatest source of EPA and DHA omega 3, long chain polyunsaturated fatty acids. The mental health benefits of omega 3 oils are particularly attributed to fish oil supplementation.

Krill Oil - Source of Omega 3 Fatty Acids

One great source of omega 3 fatty acids that is also very environmentally sustainable, is krill oil. Because krill are so low on the food chain, their oil also does not contain many of the contaminants present in fish. Krill oil also contains phospholipids, and astaxanthin, which have additional health benefits.

Omega 3 Fatty Acids Health Benefits

Beneficial for Heart Health and Weight Management

The research on omega 3 fatty acids and heart health is extensive. Omega 3 fatty acids have been shown to lower cholesterol, triglycerides and high blood pressure. DHA has been shown to be especially beneficial to heart health. A number of studies have shown that omega 3 oils, DHA and EPA in particular, help to protect against obesity. These oils help reduce body fat, supporting a healthier BMI and hip to waist circumference ratio, one of the key predictors of metabolic syndrome. Thus, omega 3 oils are useful in terms of treating and preventing heart disease and metabolic syndrome.

Benefits of Omega-3 in Pregnancy and Infants

Omega 3 fatty acids, DHA in particular, has been associated with the development of the brain, eyes, and immune system of a growing fetus, as well as decreased risk of low birth weight infants. Supplementation is highly recommended for both maternal and fetal health during pregnancy.

Improves Brain Health and Functioning

The brain requires the largest amounts of omega 3 fatty acids of the whole body. In fact, the brain is nearly 60% fat by weight, and a large percentage of this is DHA. Omega 3 fatty acids have also been shown to have an affinity for the central nervous system, helping to treat and prevent cognitive decline, protect memory, treat depression, bipolar disorder, attention deficit disorders and schizophrenia. DHA has been associated with improved brain function, while EPA is associated with mood balancing.

Effective for Immune Regulation

These oils are also an effective treatment for a variety of autoimmune conditions, including SLE (lupus), IBD (irritable bowel disease) and rheumatoid arthritis (RA). Studies have also backed its use in osteoporosis, asthma, psoriasis, eczema, and other dermatological disorders, macular degeneration, PMS and prostate and colon cancer.

Improves Skin Health

Fatty acids are used in every cell in our bodies to make up their cell membranes. Taking in sufficient healthy fats can help the body to create new healthy cells to replace the old. This is especially the case with our skin cells, where new cell growth and proper cell moisture content make huge differences in the appearance and feel of our skin. Getting sufficient omega 3 fats can help to keep skin supple and smooth, and the immune regulatory functions of EPA and DHA can help to reduce inflammatory conditions like eczema, psoriasis and acne.

Shopping Tips For Finding Quality Omega Supplements

There are also legitimate concerns with the over consumption of fish, especially during pregnancy, in terms of high levels of contaminants. In pregnancy, methyl-mercury, which can cross the placenta has been shown to impair development of the central nervous system in the fetus. Fish often contains contaminants such as: polychlorinated bi-phenyls (PCBs) and methyl-mercury, which have a number of negative effects on health.

That being said, reviews dedicated to health risk-benefit analysis of fish intake do state that the benefits of fish consumption often outweigh the risks. The exception to this rule seems to be the consumption of fish in pregnancy, although extremely beneficial, these women do need to be careful to limit their intake (6 oz./wk is the current recommendation) while pregnant.

Omega Rich Food Sources vs Supplements

Many of us would much rather obtain as many nutrients as possible through food, as opposed to taking a number of supplements. This actually tends to be the aim of most naturopaths, with a few exceptions. Omega 3 is often one of those exceptions. As was previously mentioned, vegetarian sources are often insufficient for full health benefits. Fish can also be contaminated with a number of different harmful chemicals, limiting the amount we can safely eat.

On the other hand, many foods are "enriched" with omega 3, such as eggs, bread, and milk. It is important to look at the doses that these foods contain, as they are often miniscule when compared with the dose required for health benefits. High quality fish oil supplements significantly reduce the levels of the contaminants currently found in fish, and are a healthier solution for most people that can provide the levels of EPA and DHA required to have health benefits. See below for more information.

Optimal Dosage of Omega 3

Dosage recommendations for omega 3 fatty acids vary depending on the disease process or overall goal. If your goal is to lower your triglyceride level, for instance, it is recommended that you consume 3-4 g/day, whereas studies aimed at treating depression found that only 1 g of EPA/day showed better results than higher dosages of 2 and 3 grams. It is important to know that whatever dose you are recommended, you need to be sure your supplement contains the right stuff. On the bottle you will see the total omega content, as well as the specific contents of DHA, EPA, etc.

If you have been advised to take 2 g of EPA + DHA/day, make sure you are looking at the breakdown and that you are following these numbers, rather than looking at the total omega count.

Phosphatidyl serine (PS) is naturally produced in the brain, although its production dwindles as we age. This molecule is a type of phospholipid, which has one water-soluble side and one fat-soluble side. These properties allow phospholipids to form a double layer that makes up the outer membrane of each of our cells.

The protective coating of the brain and nerve cells is also composed of phospholipids. Natural health practitioners often recommend PS for Memory, Alzheimer’s disease, Sports Injuries, and even Depression.

Understanding Cell Membranes

The contents of each cell in your body are surrounded and protected by a double-layered phospholipid sac. This cellular membrane holds signal molecules and receptors that allow the cell to communicate with the outside world. The more fluid and flexible the cellular membrane, the more easily it can communicate, making each cell more efficient. Also, as each of your cells becomes more flexible, this offers increased suppleness and flexibility in your tissues. This can help to provide healthier supple skin, more flexible muscles and better brain communication.

Phosphatidyl Serine's Role in Cell Membranes

Interestingly, PS is usually only found on the inner layer of cell membranes. The cell tightly controls this, until the time comes for that cell to die. When a cell has reached the end of its life, it begins flipping PS to the outer layer of the cell membrane, and this acts as a signal to the immune system that it is time to destroy that cell. Thus, sufficient PS in the body supports the proper removal of damaged and aged cells. It also plays a role in triggering blood clotting.

Top Health Benefits of Phosphatidyl Serine

Role in The Brain

If the cell membranes of nerves in the brain are not sufficiently fluid, then they cannot effectively transfer information and nerve signals. Over time, this can lead to cognitive decline. Sufficient PS present in the brain cells can result in better cognitive function. PS can also cross the blood-brain barrier to produce the brain chemicals (neurotransmitters) that aid in memory - particularly acetylcholine. It has also been shown to help boost mood in those with mental stress. In general, the brain can produce sufficient PS as it requires, but this production becomes stunted during the absence of sufficient B Vitamins and Essential Fatty Acids. Interestingly, one study found that supplementation with PS can improve ADHD symptoms. Further research is required to confirm these results.

Role in Athletic Training

Supplementation with PS has been shown to promote faster exercise recovery and prevent muscle soreness. It has also been shown to support a healthy hormonal balance in athletes and can help to reduce or prevent some of the side effects of overtraining.

Tips For Taking Quality Phosphatidyl Serine Supplements

PS supplements are available in capsules. It is naturally present in animal tissues, particularly those from the brain, liver and kidney. Now, PS supplemental use is commonly produced from soybeans due to recent mad cow scares. Because of this, individuals with soy sensitivities should not use PS supplements. The recommended maintenance dosage is between 100-300mg daily, although some practitioners may recommend a loading dose of 300-500mg daily for 2 weeks before starting the maintenance dose.

What is Serine?

Some amino acids can be manufactured in the body from other amino acids and are thus called non-essential. Serine is one of these amino acids because it can be formed from glycine. It is a part of creatine, which transforms adenosine diphosphate (ADP) into adenosine triphosphate (ATP).

Adenosine triphosphate is often known as the body's main energy currency. It consists of adenosine bound to three phosphate groups. The chemical bonds between these phosphate groups store energy. When a cell needs energy, for muscle contraction, nerve signalling, or metabolism, it breaks one of ATP's phosphate bonds, releasing energy and converting ATP into ADP.

Adenosine diphosphate is the lower-energy form of ATP, containing two phosphate groups. ADP is not waste, instead, it is continuously recycled. Through processes such as cellular respiration in the mitochondria, energy from nutrients is used to ass a phosphate group back to ADP, converting it into ATP again. This constant ATP-ADP cycle allows cells to meet energy demands efficiently and continuously.

Benefits of Serine

When ATP is broken down, energy is released and this powers all of the body's processes including muscle contraction. Creatine also helps to construct genetic material, DNA and RNA. Serine is used to synthesize bile acids (for fat digestion) and connective tissue (for healing the skin). In the central nervous system (brain and spinal cord) serine protects the myelin sheath that surrounds nerve fibers. If this protective sheath degenerates a "shorting out" of the message occurs and the signal never gets to the appropriate part of the body. This is what happens in the disease multiple sclerosis.

Serine is a part of immune proteins, called immunoglobulins and antibodies. Several types of these molecules are released by white blood cells to flag cells and tissue so that the appropriate immune response can occur. For example, the destruction of a cell infected with a virus or a cell growing uncontrollably. This amino acid can be supplemented to help with the following health concerns: low immune function, mental illness, multiple sclerosis, epilepsy, convalescence, muscle weakness and skin damage.

Serine in Supplement Form

Serine is usually supplemented as L-serine. L-serine is found in capsules or cream. It is best absorbed when it is taken between meals. If you take an individual amino acid supplement for longer than one month, add an amino acid complex to the protocol to prevent the deficiency of other amino acids. Serine is found in many commercial cosmetics and skin care products.

Final Considerations

High serine intake can cause depression of the immune system or neurological complications.

Unfortunately, cognitive disease is on the rise. However, luckily there are things, such as turmeric supplements that can help keep your mind sharp.

Your brain makes you think the way you do. It is the organ that controls your body's functions, such as thinking, seeing, hearing, and feeling emotions. It also helps you move around by sending messages through the nervous system, the part of the body responsible for sending information between different parts of the body.

However, with cognitive decline and diseases like Alzheimer's and mental health disorders on the rise, we are wise to consider being proactive about our cognitive health. According to the Alzheimer's Society of Canada, in 2020, nearly 600,000 people were living with Alzheimer's disease. By 2030, this number is expected to nearly double.

Luckily, a bright golden spice called turmeric or turmeric supplements have an active ingredient that could help unlock better cognitive function and mood. It is called curcumin, and this article will cover everything you need to know about this incredible plant compound and how it can help your brain.

Typical Issues with Brain Health

As you age, you can experience a decline in brain health. This can be due to various factors, including genetics and lifestyle choices.

Although your brain and nervous system are somewhat protected from toxins and other harmful agents due to the blood-brain barrier, their location also makes them prone to the buildup of toxins and the onset of disease due to aging. The most common issues include the following:

• Memory loss, brain fog, depression, and anxiety
• Dementia is a condition that causes cognitive decline and memory loss
• Alzheimer's disease occurs due to the degeneration of nerve cells in the brain
• Multiple Sclerosis is an autoimmune condition that causes a breakdown in the myelin sheath. The myelin sheath is important because it encases nerves in the brain and spinal cord, allowing the neurons to conduct information

Turmeric Supplements For Brain Health Support

Curcumin is the most active chemical compound found in turmeric. Interestingly, the countries that use the most turmeric, including India and China, have much lower incidences of Alzheimer's disease and cognitive decline.

But before you start using turmeric in cooking, expecting it to show these same benefits, keep this in mind: in countries that use turmeric in cooking, benefits come from high doses taken regularly over a long period of time. But in Western cultures, since most of our dishes don't include this spice and due to its poor bioavailability, using a turmeric supplement would be more beneficial.

Turmeric and curcumin are very hard for your body to absorb. Turmeric supplements, however, are much more easily absorbed by the body as they are standardized to the active ingredient. We'll get to this in a moment, but read on to learn about some studies on curcumin and the brain.

Studies on Turmeric Supplements for Cognitive Health

When researchers studied it, curcumin was shown to have antioxidant, anti-inflammatory, and neuroprotective properties. Here is a summary of some of the studies:

• Neuroprotection: A few clinical trials have evaluated taking turmeric supplements and cognition in older adults and Alzheimer's disease patients. The groups treated with curcumin showed reduced mental fatigue, higher levels of calmness and contentment, and improved attention and working memory. These effects may be because curcumin increases blood flow within brain areas involved with memory function. Curcumin also seems to have some anti-amyloid properties, which could potentially prevent Alzheimer's disease development by preventing plaque formation on neurons. This may explain why some studies show improvements in attention span following treatment with curcumin. In patients with Alzheimer's, researchers believe that curcumin can help clear out the beta-amyloid plaques characteristic of this disease.
• Mood: A recent review of the medical literature found that turmeric supplements were able to alleviate symptoms of depression after four weeks, suggesting longer therapy with curcumin is needed.

How to Take Turmeric Supplements for Cognitive Support

The recommended daily intake of curcumin supplements is 500–1000 mg daily, but the right amount of curcumin for you may depend on a few factors. Your healthcare practitioner may recommend a higher dose of turmeric, depending on your symptoms and health goals. However, you should note that curcumin is difficult to absorb; therefore, look for a supplement that is mixed with black pepper.

People with certain medical conditions should use caution when taking turmeric. Do not take turmeric supplements if you are taking heart medication, cholesterol medication, blood thinners, aspirin, or nonsteroidal anti-inflammatory drugs (NSAIDs). Stop taking turmeric two weeks before surgery or dental procedures.

Other Tips for a Healthy Brain

Many things can help contribute to a healthy brain, and curcumin is one of them. In addition to using turmeric supplements to enhance and support your brain health, there are some other things you can do:

• Keeping your brain active and learning new things are great ways to stave off mental decline. Exercise, deep breathing, and regular detoxification can also help you stay sharp.
• You are what you eat! Consume foods high in lecithin and B vitamins, including green leafy vegetables, nutritional yeast, and soy products. Fiber is also suitable for stabilizing blood sugar levels, and eating more protein can also help.
• Essential fatty acids stabilize the nerve sheath, so adding flaxseed oil to your diet can help.
• Detoxification helps rid the body of toxins that can build up over time, and drinking 2 litres of filtered water daily can help flush them from your system.

Curcumin FAQs

Can Curcumin Cause Anxiety?

It is possible that curcumin may cause anxiety. Although the research is mixed, if you experience any new symptoms while taking curcumin, talk to your health practitioner.

Who Sells Curcumin?

You can buy turmeric supplements in capsule form right here at National Nutrition.

Who Should Take Curcumin Supplements?

Curcumin supplements are often recommended for those who suffer from chronic pain or inflammation. Taking a curcumin supplement may also be beneficial if you have stomach ulcers, Crohn’s disease, or colitis.

References

https://pubmed.ncbi.nlm.nih.gov/26610378/

https://pubmed.ncbi.nlm.nih.gov/25277322/ 
https://pubmed.ncbi.nlm.nih.gov/16413584/

Omega 3 fatty acids are essential because they have to be taken in through diet, in order to have their many medicinal effects. Both flax and hemp seed/oils are the highest vegetable sources of omega 3, Alpha linolenic acid (ALA), considered a short chain fatty acid.

How Your Body Uses Omega 3's

Fish and fish oils contain EPA and DHA omega, long chain polyunsaturated fatty acids. In the human body, under optimal conditions, you can convert a certain amount of ALA to DHA and EPA. However, it is not always the case that we have excess ALA to convert, and it has been shown that our conversion process is very inefficient, converting anywhere from only 5% - 20% of what is needed. Women are said to be slightly more efficient at this conversion process than men.

Food Sources Containing Omega 3 Fatty Acids

If you would rather obtain their nutrients through food, as opposed to supplements it's important to note that you would need to eat a lot of fish to get adequate amounts of omega 3's and there are legitimate concerns with the over consumption of fish, especially during pregnancy, in terms of high levels of contaminants.

In pregnancy, methyl-mercury, which crosses the placenta can impair development of the central nervous system. Fish contains both polychlorinated bi-phenyls and methyl-mercury, which among other health concerns has been found to be neurotoxic in high amounts.

High quality fish oil supplements significantly reduce the levels of these contaminants and are a healthier solution for many. That being said, reviews dedicated to health risk benefit analysis of fish intake do state that the benefits of fish consumption for a number of health parameters, outweigh the risks.

The exception to this rule seems to be the consumption of fish in pregnancy, although extremely beneficial, these women do need to be careful to limit their intake (6 oz./wk is the current recommendation) while pregnant.

Vegan Options For Omega 3 Supplements

For vegans, especially, this can make it virtually impossible to get adequate amounts of DHA and EPA. Fish and fish oils are by far the most most easy to find and highest source of these essential fats. That being said, recently, some supplement companies have released an algae based DHA source. Research is also looking into sachi inchi, a plant native to the Amazon rainforest, high in omega 3 fatty acids.

Top Health Benefits of Omega 3 Fatty Acids

The health benefits of Omega 3 fatty acids,EPA and DHA in particular, have been widely studied and are both numerous and widespread in terms of health promoting actions.

In terms of heart health, omega 3 fatty acids have been shown to lower cholesterol, triglycerides and high blood pressure.

There has also been significant research dedicated to omega 3 oils, DHA and EPA in particular, and its ability to protect against obesity. It has been shown to help reduce body fat, supporting a healthier BMI and hip to waist circumference ratio. All of these benefits serve to make it useful in terms of treating and preventing heart disease and metabolic syndrome.

Omega 3 fatty acids have also been shown to have an affinity for the central nervous system, helping to treat and prevent cognitive decline, protect memory, treat depression, bipolar disorder, attention deficit disorders and schizophrenia.

They are also an great option to support a variety of autoimmune conditions, including SLE, IBD and rheumatoid arthritis.

Studies have also backed its use in Osteoporosis, Asthma, psoriasis, eczema, and other dermatological disorders, macular degeneration and PMS. Omega 3 fatty acids, DHA in particular, has been associated with the development of the brain, eyes, and immune system of a growing fetus, as well as decreased risk of low birth weight infants. Supplementation is highly recommended for both maternal and fetal health during pregnancy.

Omega 3 Supplement Varieties, Dosing & Formats

Dosage recommendations for omega 3 fatty acids vary depending on the disease process or overall goal. If your goal is to lower your triglyceride level, for instance, it is recommended you consume 3-4 g/day, whereas studies aimed at treating depression found that only 1 g of EPA/day showed better results than higher dosages of 2 and 3 grams. It is important to know that whatever dose you are recommended, you are looking at the right numbers. On the bottle you will see the total omega content, as well as the specific omega content; DHA, EPA, etc. If you have been advised to take 2 g of EPA + DHA/day, make sure you are looking at the breakdown and that you are following these numbers, rather than looking at the total omega count.

Did you know that there's another, even better option than Ginkgo Biloba for brain health and memory? Vinpocetine improves metabolism and blood flow to the brain, similarly to Ginkgo, but it can be even more effective in a shorter period of time. People who use it say it helps you focus, clear your mind, and more easily retrieve thoughts and memories.

What is Vinpocetine?

Vinpocetine is a phytonutrient isolated from the Periwinkle plant and is protective to the brain. It was first discovered in the 1960's and has been prescribed as a drug in Eastern Europe since the 1970's for blood vessel problems in the brain and age-related memory impairment. In Canada and the U.S., this phytonutrient is sold as a supplement in health food stores and online.

What is Vinpocetine Used For?

In Eastern Europe and Japan, vinpocetine is prescribed by doctors to enhance memory, to improve cognition and to improve cerebral circulation. It is also used to improve dementia, hearing impairment, concentration, mental attention and macular degeneration.

This phytonutrient is best known for treating cerebral disorders of vascular origin, meaning it works for conditions that are characterized by reduced blood flow to the brain, like vascular dementia. Vascular dementia can result after a stroke, because a stroke can cause reduced blood flow and damage to some parts of the brain. In Eastern Europe and Asian countries, it is often prescribed after a stroke to improve blood flow and protect the brain. Vinpocetine may even help with TIA's (Transient Ischemic Attacks).

How Does Vinpocetine Work?

Vinpocetine has neuroprotective effects on the brain. It relaxes blood vessels in the brain, which allows for an increase in blood flow. This means more nutrients like oxygen and glucose can get to individual brain cells. Both oxygen and glucose are in high demand by a busy brain because they are needed in all of the chemical and electrical reactions that occur every moment within our brain. Glucose is the only fuel our brain uses, and studies show that vinpocetine actually increases the amount of glucose metabolized by the brain. Vinpocetine also increases the production of ATP in the brain, which is an energy molecule. Clearly, it is an energy booster for your brain!

Vinpocetine can also help macular degeneration, and it is thought to work through increased brain blood flow too, because the blood vessels of the eye are in direct connection to the cerebral circulation.

How Do You Use It?

You will find vinpocetine available in capsules or softgels, and you can safely take 10-45mg daily with food. Many people report that when they take vinpocetine, they feel that their mind is clear and that thoughts and memories come easily.

vitamins are a group of essential nutrients that support energy production, brain function, metabolism, and cell health. Since the body doesn't store them, regular replenishment is vital, as excess is flushed out in urine. You can find them in foods like whole grains, legumes, eggs, leafy greens, and dairy. However, food often doesn't provide adequate amounts of these nutrients; therefore, supplementation may be beneficial. Let's explore the various types of B vitamins and why they're important for your health. 

The Different Types of Vitamin B

Vitamin B-1

Vitamin B-1, also known as thiamine, is an essential nutrient that must come from the diet or supplements, as the body can't produce it. Thiamine plays a key role in supporting brain, heart, and nerve function by improving blood flow. A severe deficiency can lead to beri beri, a serious condition affecting the nerves and heart. Even a mild deficiency may cause fatigue, confusion, or irritability. 

Factors like alcohol, sugar, excessive caffeine, and some medications, like oral contraceptives and anti-seizure pills, can lower B1 levels. 

Vitamin B2

Vitamin B2, or riboflavin, is crucial for energy production, as it helps enzymes convert fats, carbs, and proteins into fuel. It supports immune function by aiding antibody production and is known to relieve muscle pain and migraines, often paired with magnesium. 

Riboflavin is the only B vitamin that turns urine bright yellow. Deficiency can cause mouth sores, tongue inflammation, and slow hair and nail growth. It's essential for fetal development and is found in prenatal vitamins. It must be stored in a dark place, as light can degrade it. It's also important to note that high doses of riboflavin may interact with some cancer medications.

Vitamin B-3

Vitamin B3, also known as niacin, is a well-known B vitamin with strong effects on heart health, particularly by lowering cholesterol and supporting the nervous system. 

Your body can produce niacin from tryptophan (in the diet), along with the help of vitamins B1, B2, and B6. 

Niacin helps dilate blood vessels, improving circulation, and plays a vital role in digestion by aiding the breakdown of fats, carbs, and proteins. It also has a separate effect to help regulate blood sugar and helps in the formation of bile salts and stomach acid. 

While it can be effective, it often causes a "flush." This can be reduced by taking niacin on a full stomach and by slowly increasing your dose. But keep in mind, high doses (>500 mg/day) can affect the liver. Doses above this should only be taken under the guidance of a healthcare provider. 

It's also important to note that Nicotinomide (Niacinamide) is often used interchangeably with niacin; however, it does not offer the same pharmacological effects. Sulfa drugs, estrogen replacement therapy, alcohol and sleeping pills can all interfere with niacin levels in the body, and antibiotics are known to worsen the flushing effect of niacin.

Vitamin B5

Vitamin B-5, or pantothenic acid, can be produced by healthy gut bacteria. However, since stress depeletes our healthy gut bacteria, which is why taking vitamin B supplements and pre and probiotics is so important. Vitamin B-5 is also destroyed by heating and food processing methods, which limits the amount we can get through food sources. 

Pantothenic acid is known to support the adrenal glands and aid in the production of adrenal hormones, including cortisol. It also supports the nervous system and brain by supporting neurotransmitter activity during times of stress. Like other B vitamins, pantothenic acid can support the immune system by helping form antibodies. It also aids in the digestion of fats, carbohydrates and proteins. 

Another form of B5, Pantethine, is the only form shown to regulate cholesterol levels. This effect is especially seen in diabetic patients. 

B-5 levels can be depleted through the use of sulfa drugs, caffeine, sleeping pills, estrogen replacement therapies and alcohol.

Vitamin B6

Vitamin B-6 is one of the most versatile nutrients, playing a key role in over a dozen bodily processes. There are 6 forms, with the active one being pyridoxal-5-phosphate (P5P).

It supports amino acid metabolism, fat, and carbohydrate processing, and gluconeogenesis (production of glucose from glycogen in the liver). B6 is also essential for neurotransmitter production, such as serotonin and GABA, making it effective in addressing mood and neurological disorders. 

Vitamin B-6 also works with B12 and folate to lower homocysteine, reducing the risk of heart disease. 

Signs of deficiency can include confusion, numbness, and skin issues. While deficiency is rare, the elderly and alcoholics have an increased risk.

Vitamin B-7

Biotin, also known as vitamin H or Coenzyme R, is vital for cellular growth and fat and amino acid metabolism. It helps regulate blood sugar, reducing fasting glucose levels in both type 1 and type 2 diabetes, and can help prevent diabetic neuropathy. Biotin also promotes healthy hair and nails and treats seborrheic dermatitis in children.

Although rare, deficiency can be caused by raw egg whites containing avidin because it binds to biotin. Symptoms of deficiency can include skin issues, hair loss, and immune problems. Pregnancy also raises biotin needs, and deficiencies can harm fetal development.

Vitamin B9

Folic acid, also known as Vitamin B9, is crucial for DNA synthesis and repair, making it especially important during pregnancy and infancy to prevent neural tube defects and preterm delivery. It also supports red blood cell production, reducing anemia risk, and may lower stroke and colorectal cancer risk. Research also suggests folic acid can boost mood in those with depression when combined with antidepressants. 

Folic acid must be converted into tetrahydrofolate in order to have these therapeutic effects in the body. 

Deficiency in folic acid may cause fatigue, cognitive decline, and heart palpitations. Vitamin B-9 levels are often reduced by oral contraceptives and high alcohol consumption. It's important to note that high folate levels can mask symptoms of B12 deficiency anemia. This is of special concern for individuals over the age of 50, who are at a greater risk of B12 deficiency.

Vitamin B-12

Vitamin B-12, or cobalamin, exists in three main forms: methylcobalamin, hydroxycobalamin, and cyanocobalamin, with methylcobalamin offering the best absorption. Your body can store B12 for years, making deficiencies harder to detect. 

Vitamin B-12 is essential for the gut, nervous system, and bone marrow, as well as red blood cell production, preventing macrocytic anemia. 

B-12 boosts brain function, memory, and sleep, and may help with brain atrophy. 

Since your body relies on intrinsic factors to absorb it, sublingual or injectable forms are often superior since they bypass this need. 

B-12 is absent in plants, making supplementation crucial for vegetarians and vegans. Other things that can inhibit the absorption or cause depletion of B-12 include:

• Antibiotics, Metformin, Gout & Anti-Coagulant Medications
• H2 Blockers
• Oral Contraceptives
• Sedatives and Proton Pump Inhibitors
• Alcohol and Nicotine
• Potassium Supplements

Shopping For Vitamin B Supplements

When shopping for vitamin B supplements, it's crucial to look for high-quality, bioavailable forms. Check the label for active versions, like methylcobalamin for B12 or P-5-P fir B6, as these forms are easier for your body to absorb. Pay attention to the vitamin B complex ratio, ensuring a balanced mix. When taking a B complex supplement, take it in divided dosages throughout the day to avoid excess being excreted in urine. B vitamins come in various formats, including capsules, tablets, sublingual forms, and even powders. 

Additionally, some supplements combine B vitamins with other nutrients, such as magnesium or vitamin C, to enhance absorption and overall effectiveness. Always choose supplements from reputable brands, and if possible, select NSF or USP-certified products for the best quality assurance. 

Individuals who suffer from impaired digestion (elderly) or inflammation of the digestive tract are at a higher risk of being deficient in B vitamins.

Important Information

While B vitamins are essential for energy production, metabolism, and brain function, balance is key. Excessive doses of certain B vitamins, particularly B6 or niacin (B3), can cause side effects like nerve damage or flushing. Also, certain medications, like antacids or metformin, can interact with B vitamin absorption. Pregnant or breastfeeding women, as well as people with specific health conditions, should consult a healthcare provider before starting B vitamins.

When taken appropriately, these essential nutrients can help maintain overall health, energy, and vitality. 

Pyridoxine, commonly known as vitamin B-6, is a water-soluble B vitamin. There are several forms of B6, including pyridoxine, pyridoxal and pyridoxamine. All of these are precursors for the active coenzyme form of B6, called pyridoxal-5-phosphate (P5P or PLP). Active B6 in its coenzyme form serves in more functions in the body than any other single nutrient. It is particularly important for protein metabolism, and it also plays a role in blood sugar regulation. B6 can be used to treat anemia, allergies, arthritis, asthma, kidney stones, pregnancy-related nausea and multiple sclerosis (MS).

Health Benefits of Vitamin B-6

Cellular Growth and Healing

Vitamin B-6 helps to make hemoglobin, the oxygen- carrying component of red blood cells. Thus, supplementation can help to prevent anemia and the fatigue associated with this condition. B6 is also needed to synthesize genetic material (DNA) and is essential for normal cellular growth. It plays a role in the immune system by assisting in the formation of antibodies, the chemical tags that our immune system uses to flag harmful substances for destruction.

Brain and Mood Booster

Vitamin B-6 is required for the production of neurochemicals in the brain, such as serotonin and GABA. Serotonin regulates pleasurable experiences and appetite, and GABA calms the body. Therefore, B6 is useful for a variety of neurological disorders, including autism and hormone-associated depression. Poor B6 status in the elderly has been associated with an increased rate of cognitive decline. Supplementation of vitamin B6 may help to slow the process of mental decline and memory loss associated with age.

Cardiovascular Disease

The breakdown of the toxic substance homocysteine into harmless byproducts involves vitamin B6. Homocysteine damages the inner lining of arteries, and having high levels of homocysteine in the body is associated with an increased risk of atherosclerosis and cardiovascular disease. The effect is increased with co-supplementation of vitamin b-12 and folic acid.

PMS Support

Vitamin B6 helps to maintain the fluid balance in the body. Some research has shown that supplementation with vitamin B6 may help to reduce the symptoms of premenstrual syndrome (PMS), such as moodiness, irritability, forgetfulness, bloating, and anxiety.

Pregnancy Associated Nausea and Vomiting

Around half of all women experience nausea and/or vomiting in the first trimester of pregnancy. This is commonly referred to as "morning sickness", although it can occur at any time during the day or night. Vitamin B6 supplementation has been shown to reduce and even eliminate these symptoms in a number of pregnant women.

Symptoms of Vitamin B-6 Deficiency

A lack of sufficient B6 can appear as confusion, depression, irritability and mouth and tongue sores. It can also present as anemia, headaches, flaky skin, and even carpal tunnel syndrome. Because of the fortification of processed foods, B6 deficiency is rare in North America.

Supplementing With Vitamin B-6

Vitamin B6 is found naturally in foods such as:

• Chickpeas
• Chicken
• Carrots
• Eggs
• Fish
• Meat
• Nuts and Seeds

Since all of the B vitamins work together, they are best used by the body when taken in a B complex. Most B complex supplements include a small dose of B6 in them. If additional supplementation of B6 is needed, it should be taken in addition to a good B complex. Spray or sublingual forms of B vitamins are easily absorbed, as are capsules. If your digestion is healthy, then the tablet form is usually suitable for most people. Most B vitamins are water-soluble, and any extra from larger doses is easily flushed out of the body. Thus, it is often best to take lower dosages of B complex several times a day, rather than one large dose. Time-released formulas of B6 are available. They allow the body to gradually absorb B6 and avoid the loss of large amounts of the supplement through the urine. Pyridoxal-5-phosphate is the activated form of B6. It can be helpful to those who have decreased ability to convert B6 into the active form. In general, vitamin B6 is dosed between 50 and 100mg per day.

Important Information

Vitamin B-6 is depleted by antidepressants, estrogen, oral contraceptives, some antibiotics, and alcohol. Cortisone and diuretics can block the absorption of B6. Diets high in protein require a larger B6 intake to allow for proper digestion and utilization. Prolonged excessive intake of B6 (1-6g per day for more than a year) can result in sensory neuropathy and loss of control of bodily movements. Doses exceeding 400mg per day are not recommended. Parkinson's patients on dopamine therapy should not supplement with B6, and diabetics should monitor their blood sugar levels during supplementation, as their insulin dosage may need to be lowered.

With the rise in nut allergies, nuts have received a bad rap for being allergenic. Taking another look at the nutritional value of nuts, like walnuts, we see that for those who are not allergic to them, they offer a myriad of benefits. Nuts offer a rich source of nutrients and culinary versatility to be added to salads, nut butters, shakes and your favourite yogurt. 

Let's explore the benefits of walnuts and how they can support your health. 

What Are Walnuts?

Walnuts are round, single-seeded stone fruits produced by the Walnut tree. They are considered a tree nut, and the species commonly used for food is called Juglans Regia. Medicinally, Juglans Nigra, called /articles/supplements/black-walnut/, is used for intestinal worms and parasites.

The seed kernels of Walnuts are covered by a brown seed coat which contains an abundance of /articles/supplements/antioxidants/. This protects the healthy oils in the nut from oxidative damage and rancidity from oxygen exposure.

Last year, the world produced over 2.55 million metric tonnes of Walnuts. China is the largest producer, followed by Iran, the United States and Turkey.

How Many Walnuts Can I Eat Per Day?

It is used mainly for its healthy fats and /articles/supplements/antioxidants/, and they're a great source of healthy vegetarian protein as well.

Eating just 7 whole foods per day will give you a nutrient dense and impactful food. This would provide you with more than 100% of your daily recommended value of plant-based Omega-3 fatty acids. Walnuts have valuable minerals too, like Molybdenum, Copper, and Manganese.

Health Benefits of Walnuts

It is high in Amino /articles/supplements/arginine/, an amino acid which is great for your cardiovascular health. They also have /articles/supplements/ala-omega-3/which decreases inflammation in the vascular system and reduces LDL, the type of cholesterol which can build up in your arteries, contributing to stroke and heart attacks.

Antioxidant Benefits of Walnuts

It contains strong antioxidants, namely quinone Juglone, the tannin Tellimagrandin, and the flavonol Morin. These antioxidants protect your arteries and the cholesterol in your blood from oxidizing and causing damage. So if you have cardiovascular disease or have a family history of cardiovascular disease, you may want to add Walnuts to your diet.

Great for Brain Health

The antioxidants in Walnuts further protect your brain cells from damage. Other nutrients in it, including Omega 3 fats, which protect your brain and nervous system, are /articles/supplements/meltatonin/, Folate, and /articles/supplements/supplement-articles-vitamin-e/.

Diabetes Support

/articles/health-concerns/diabetes/, who are more susceptible to cardiovascular damage, will especially benefit from eating Walnuts daily. In addition, studies show that Walnuts significantly reduce fasting insulin levels. And the healthy fats and protein in Walnuts curb your appetite, which helps you lose weight – again, healthy for those with cardiovascular disease and Diabetes.

Walnuts Prostate Benefits

Interestingly, animal studies show that it protects your cells from unwanted cellular changes. Studies show that in mice with unhealthy prostate cell growth slowed by 30-40%, and in those with other unhealthy cell growth slowed by 50%. Furthermore, walnuts were shown to cut this risk by 50%.

How To Add Walnuts To My Diet

It can be used in a variety of ways in your diet.

Because their oils are fragile, they are best bought raw, kept in the fridge, and not heated. Try Walnuts on salads, in yogurt, or sprinkled on rice or quinoa. Also, you can make Walnut Crunch Apple Wedges.

Another great way to use them is to make a blend with Brewer's yeast, garlic and olive oil. This blend is great mixed into a kale salad with cranberries and lemon.

Try Walnut butter on rice cakes with a piece of fruit for a nutritious and quick snack. Or, if you are in a rush, just a handful will do.

Shopping For Quality Walnuts

One of the freshest ways of eating it is straight from the shell. Time-consuming but fun for an evening, visiting with family and friends.

Otherwise, buy fresh hulled raw Walnuts. Roasting can turn the fragile oils in Walnuts rancid. Once rancid, the oils can cause damage to your cardiovascular system instead of keeping it healthy.

Fresh raw Walnuts should taste smooth, fatty, slightly nutty and fresh. If they have a sharp flavour or bitter taste, there is a good chance the fats have gone rancid. Even raw Walnuts kept cold can eventually go bad.

It is also healthier to buy Walnuts without salt. Many studies have shown salt intake to have negative health effects on blood pressure and swelling in the body. Although salt helps preserve nuts, buy fresh, unroasted Walnuts as a better choice.

Other Seed & Nut Considerations

It is tree nuts, and as such, they can be allergenic to some people. If you know or suspect you may have a tree nut allergy, you will want to avoid Walnuts.

If you are unsure, food allergy and sensitivity testing can be done through your ND or MD.

Alternatives to Walnuts are seeds like /articles/supplements/pumpkin-seeds/, /articles/supplements/supplement-articles-sesame-seeds/, /articles/supplements/chia/, and sunflower. Raw seeds can also provide essential Omega-3 fatty acids, minerals and antioxidants to benefit your health.