Brain Nutrients: Food For Thought

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Brain Nutrients: Food For Thought

 

Brain Nutrients:

Food For Thought

 

By Michelle Badash

 

A Ithough every major organ is critical to physiological

functioning, one might say that the brain is the body's dictator.

This three-pound, walnut-shaped organ encased in the skull

orchestrates an astounding array of functions throughout the body.

As Richard Restak, M.D., notes: " The human brain can store more

information than all the libraries in the world. It is also

responsible for our most primitive urges, our loftiest ideals, the

way we think. ... The workings of an organ capable of creating

Hamlet, the Bill of Rights and Hiroshima remain deeply mysterious. "

 

Naturally, medical researchers have been trying to crack the mystery

for years. In their efforts to analyze the central nervous system,

they discovered that complex brain functions depend on a balance of

nutrients. Increasing evidence demonstrates that nutrient

deficiencies and chemical imbalances can disrupt both emotional and

psychological well-being.

 

It May Not Be Alzheimer's

 

One of the most common indications of deteriorating brain function

is memory loss. Many older people, when they become aware of memory

lapses, jump to the conclusion that they are experiencing the early

signs of Alzheimer's disease, when in fact their declining memory

may be rooted in a nutritional deficiency.

 

In the mid-1940s and 1950s, scientific research clearly showed that

healthy brain functioning depends on sufficient amounts of B

vitamins. Experts today still tout the importance of B vitamins,

particularly the following five (keep in mind that these vitamins

are all water-soluble and should be taken together for maximum

benefit):

 

B1 (thiamine) helps convert glucose to energy. It also mimics

acetylcholine (a neurotransmitter involved in memory) and plays a

role in brain functions related to memory and cognition.2 Chronic,

heavy alcohol consumption can cause a thiamine deficiency resulting

in Wernicke-Korsakoff syndrome, a disease marked by mental

confusion. Severe thiamine deficiency leads to beriberi, a disease

characterized by weakness, wasting, nerve inflammation and numbness

of the hands and feet. A recent study shows that high-dose thiamine

supplementation (3-8 g/day) may actually decrease the deleterious

effects of senility.

 

Thiamine supplementation also appears to elevate mood. In another

study, 120 young women took either placebo or 50 mg thiamine daily

for two months. Before and-after tests assessed mood, memory and

reaction times. Women who took the thiamine supplements reported

feeling significantly more clearheaded, composed and energetic.

 

B3 (niacin) enhances the ability of red blood cells to carry oxygen.

It is also vital to the formation and maintenance of many tissues,

including nerve tissue. A severe niacin deficiency produces

pellagra, a disease characterized by the three Ds: dermatitis,

diarrhea and dementia.

 

B6 (pyridoxine) is needed for the production of amino acid-derived

neurotransmitters such as norepinephrine, serotonin and dopamine. B6

deficiency can cause many ailments including slow learning and

visual disturbances. Low levels of this vitamin may also provoke

epileptic seizures in people prone to them.

 

B12 (cobalamin) plays an important role in the formation of the

myelin sheath around nerve fibers. It also helps the body transport

and store folic acid. Vitamin B12 deficiency can cause pernicious

anemia, nerve dysfunction (weakness, poor reflexes and strange

sensations in the arms and legs) and impaired mental activity. It

has also been linked to depression, especially in the elderly.

 

Folic acid is necessary for DNA synthesis, hence it plays an

essential role in all cell divisions and in the development of the

fetal nervous system. Folic acid deficiency can lead to

megaloblastic anemia and poor growth in children and can also

contribute to various psychiatric disturbances including depression.

As many as 31 to 35 percent of all depressed patients have folic

acid deficiencies.6 Folic acid supplementation is perhaps most

widely known for preventing neural tube defects in the developing

fetus.

 

The following nutrients related to the B vitamins can also enhance

brain functioning:

 

Choline, a component of lecithin, is critical to memory, learning

and mental alertness. Manufacture of cell membranes and the

neurotransmitter acetylcholine depend on it. Choline helps increase

the amount of acetylcholine in the memory circuits of the temporal

lobe.8 Although supplemental choline improves memory performance in

younger people, it has failed to consistently help elderly adults

who already suffer from memory loss or Alzheimer's disease.

 

Inositol, although not officially a B vitamin, is recognized as part

of the B complex. It occurs in cell membranes as

phosphatidylinositol. The neurotransmitters serotonin and

acetylcholine both require phosphatidylinositol for proper

functioning.

 

Two clinical trials have shown that rather large amounts of inositol

can improve certain psychiatric disorders. In a doubleblind,

controlled crossover study of 13 patients with obsessive -compulsive

disorder conducted by Mendel Fux, M.D., and colleagues at Ben Gurion

University of the Negev in Beersheva, Israel, 18 g/day of inositol

for six weeks significantly lowered scores on the Yale-Brown

Obsessive Compulsive Scale.9

 

Another study conducted by Joseph Levin, M.D., looked at the effects

of taking inositol for four to six weeks in patients with depression

(28 patients, 12 g/day); panic disorder (21 patients, 12 g/day);

schizophrenia (12 patients, 12 g/day); obsessive-compulsive disorder

(13 patients, 18 g/day); Alzheimer's disease (11 patients, 6 g/day);

electroconvulsive therapy-induced memory loss (12 patients, 6

g/day); attention deficit disorder (11 children, 200 mg/kg/day) and

autism (9 children, 200 mg/kg).10 Inositol had significant

therapeutic effect for depression, panic disorder and obsessive-

compulsive disorder illnesses that respond to Prozac-.

 

Phosphatidylserine is the major phospholipid in the brain. Present

in cell membranes, it plays a major role in determining their

integrity and fluidity. The brain generally makes enough, but

deficiencies of essential fatty acids or vitamins such as folic acid

and B12 can inhibit production.

 

The potential benefits of phosphatidylserine on, dementia and memory

loss have been studied extensively. Results are fairly positive;

most studies reported shortterm cognitive gains in study

participants. One of the larger double-blind, placebocontrolled

studies followed more than 400 patients ages 65 to 93 who had

moderate to severe cognitive decline. Compared to the placebo group,

both cognitive and behavioral parameters improved significantly

within the six-month study period for the phosphatidylserine treated

group.11 Other studies indicate that phosphatidylserine may be

particularly effective in improving cognition in the early stages of

Alzheimer's disease.

 

Docosahexaenoic acid (DHA), a polyunsaturated fatty acid also known

as an omega-3 fatty acid, plays a critical role in infant brain

development and vision. Before a child is born, DHA from the

mother's blood travels to the placenta where it is used for membrane

development in the brain and retina. Research has also linked the

rising rate of depression among adults to an imbalance in the ratio

of omega-3 fatty acids to omega-6 fatty acids (arachadonic acid).

 

Amino Acids

 

Amino acids, the building blocks of protein, are critical to the

formation and functioning of neurotrotransmitters. Of the 20 amino

acids, two are particularly important to brain function: L-tyrosine

and L-tryptophan.

 

L-tyrosine, one of the nonessential amino acids found in protein-

rich foods such as meat, poultry, seafood and tofu is a precursor to

the neurotransmitters norepinephrine and dopamine. These chemical

messengers promote mental acuity and alertness. Increased levels of

these neurotransmitters can affect mood and behavior, fostering a

tendency to think more quickly and react more rapidly.

 

L-tryptophan is integral to the production of serotonin, a

neurotransmitter with sedative and sleep-promoting effects.

Ltryptophan is found in foods such as bananas, milk and sunflower

seeds. Once available as a supplement, it was recalled by the Food

and Drug Administration (FDA) in 1989 because of reported

neuromuscular side effects. Although these effects were later traced

to a bacterial contaminant from a single manufacturer, the FDA has

not withdrawn its ban of over-the-counter L-tryptophan sales.

 

Minerals

 

Iron, magnesium, calcium, copper and zinc all help keep the body

functioning smoothly. Proper balance of these minerals is especially

critical to brain performance; even a slight imbalance may create

psychological disturbances. Here are highlights of the most

important mineral functions.

 

Iron is particularly critical to motor and mental development during

infancy. An iron deficiency can adversely affect the ability to

learn and understand new information and may result in poor

concentration and attention span.

 

Calcium and magnesium regulate nerve impulses and aid in the

formation of neurotransmitters. Excessive levels of calcium may

result in mental changes-the extreme being stupor or even coma. Zinc

deficiency may contribute to dementing illnesses such as Alzheimer's

disease. A small study suggests that supplemental zinc may provide

benefits in cases of dementing illness.

 

The sophisticated chemistry of the brain depends on all of these

nutrients, but further research is needed to elucidate the effects

of supplementation on various central nervous system disorders.

 

Michelle Badash has 12 years of experience working at a nutrition

research center in Boston. She has written and edited a newsletter

about nutrition research and is also a free-lance writer.

 

[excerpted from Nutrition Science News, January 1998., published by

New Hope Natural Media.]

 

Another supplement directly related to mental function is NADH, and

the following article, appearing in the same journal, provides

additional information on this nutrient:

 

 

 

NADH Energizes Mental and Physical Performance

 

By Edmund R. Burke, Ph.D.

 

Every living cell, from bacteria up to human, contains coenzyme

nicotinamide adenine dinucleotide (NADH), a coenzyme critical to

cellular energy production. Cells that use the most energy, such as

brain and muscle cells, also hold the highest amounts of NADH. Human

heart cells, for instance, contain a whopping 90 mcg of NADH per

gram of tissue.

 

Like Co-Q10, NADH is involved in the synthesis of adenosine

triphosphate (ATP), the body's primary intracellular energy source.2

When NADH is oxidized in cellular energy-producing organelles called

mitochondria, it forms water and energy. This energy is preserved as

ATP, Every energyconsuming reaction requires ATP, so the more NADH a

cell has available, the more energy it can produce. To keep up with

the cellular demand for energy, the body continuously synthesizes

NADH (a process that involves niacin, a Bcomplex vitamin).

 

Although NADH occurs naturally in all plant and animal cells, its

most plentiful sources are red meat, poultry and yeast. Vegetables

are not as rich in NADH as animal tissues. Because food processing,

cooking and stomach acids can destroy the NADH present in most

foods, sprinkling yeast on meals is a good way to increase NADH

consumption.

 

Mental And Physical Function

 

Scientific research increasingly suggests that supplemental NADH can

improve mental and physical health. For instance, Studies show that

NADH dramatically boosts production of the neurotransmitter

dopamine, a chemical messenger vital for short-term memory,

involuntary movements, muscle tone and spontaneous physical

reactions. It also mediates the release of growth hormone and

dictates muscular movement. Without enough dopamine, muscles

stiffen. The reaction is exemplified by the effects of Parkinson's

disease-a disorder caused, in part, by destruction of the brain

cells that synthesize dopamine.

 

Parkinson's disease: Preliminary data suggest NADH may help

ameliorate symptoms of Parkinson's disease. In an open trial, George

Birkmayer, M.D., director of the Birkmayer Institute for Parkinson

Therapy in Vienna, Austria, gave NADH to 885 people with Parkinson's

disease. Nearly half of the patients received NADH (12.5 mg) by

intravenous infusion, while the remaining patients took NADH orally

in capsules. Nearly 80 percent of the patients had a beneficial

clinical effect: 19.3 percent showed a very good (30 to 50 percent)

improvement; 58.8 percent a moderate (10 to 30 percent) improvement.

Out of all the patients, 21.8 percent did not respond to NADH. The

benefits of oral NADH were comparable to the injections. Younger

patients and those with a shorter disease duration stood a better

chance of improvement than older patients and those with a longer

disease duration.

 

Depression: NADH enhances the synthesis of another neurotransmitter,

norepinephrine (noradrenaline) that contributes to alertness,

concentration and mental activity. Dopamine and norepinephrine

are " feel-good " brain chemicals; decreased brain levels of either

can lead to depressed mood. Drugs that raise the brain levels of

dopamine and norepinephrine can elevate mood to the point of

euphoria, as illustrated by the effect of cocaine, a drug that

blocks the breakdown of both neurotransmitters.

 

As you might expect, by boosting the synthesis of both dopamine and

norepinephrine, NADH appears to ease depression. A 1992 open trial

by Birkmayer looked at the effect of NADH on 205 patients suffering

from depression. NADH was given orally (5 mg), intramuscularly (12.5

mg) or intravenously (12.5 mg) for five to 310 days. Ninety-three

percent of the patients exhibited a beneficial clinical effect. The

overall improvement was 11.5 points on a test that measured

depression severity, yet the improvement was not statistically

significant.

 

Alzheimer's disease: Several preliminary studies show NADH may help

treat Alzheimer's disease. In yet another study by Birkmayer and

colleagues, 17 patients suffering from dementia of the Alzheimer

type received NADH for eight to 12 weeks. As measured by the Mini-

Mental State Examination and the global deterioration scale, the

patients' cognitive dysfunction improved. No side effects or adverse

effects were reported.6 This pilot study was an " open-label trial, "

meaning subjects and researchers knew they were using NADH, so no

definitive conclusions can be drawn from it. Demonstrating the

clinical efficacy of NADH for Alzheimer's disease will require a

double-blind, placebocontrolled study.

 

Aging: One theory about the aging process postulates that cells

begin to age when deoxyribonucleic acid (DNA) repair becomes

inefficient. DNA repair requires NADH. Furthermore, much of the

constant attack on cellular DNA comes from free radicals, renegade

by-products of normal oxygen metabolism. NADH, a potent free-radical

scavenger, targets these dangerous byproducts and helps ensure

cellular integrity.

 

NADH And Athletic Performance

 

Researchers are just beginning to look at NADH's possible

applications for athletic performance. Theoretically, physiologic

functions boosted by NADH could have beneficial effects for

athletes. Research conducted by Birkmayer and colleagues on

competitive athletes does indicate that NADH enhances work capacity.

Researchers measured reaction times, physical performance and

performance quality in 17 competitive cyclists and long-distance

runners. Physical performance was measured on a bicycle ergometer.

Performance quality was determined by measurements of continuous

attention.

 

Athletes underwent these tests both before and after taking 5 mg of

NADH before breakfast each morning for four weeks. During the test

period, subjects kept constant the frequency and intensity of their

training and exercise program as well as lifestyle factors.

 

After four weeks of NADH supplementation, most athletes experienced

significantly less scattering of reaction timesit dropped by 10

percent in five athletes, 10 to 20 percent in eight athletes, and

more than 20 percent in three athletes. Reaction time overall

improved considerably in 16 out of the 17 subjects.

 

Compared to baseline measurements, parameters for physical

performance also improved. For two athletes, the maximum work

performance (work at max per kg/body weight) increased by more than

10 percent, with another seven showing increases of up to 10

percent. Similar improvements were made in maximum oxygen uptake

(VO2max/kg).

 

Researchers hypothesized that improved reaction times may have

resulted from prior NADH deficiency in some athletes or an increase

in dopamine production that led to increased alertness and

vigilance. The latter explanation is further supported by studies

wherein NADH supplementation increased dopamine production in rats.9

The researchers went on to say that stimulation of cellular ATP

production by NADH may have enhanced athletic performance.

Theoretically, the more NADH a cell has available, the more energy

it can produce. Conversely, an NADH deficiency results in

reducedstrength, power and performance. The report concluded, " From

the changes observed after taking NADH for four weeks, it seems

justified to perform a double-blind, placebo-controlled study with a

larger number of athletes. "

 

Safety And Continued Research

 

NADH is now available as a dietary supplement for people whose

lifestyle demands increased energy, vitality and mental activity.

Even in high concentrations, NADH has demonstrated no toxicity or

adverse effects. Current studies and clinical trials both in the

United States and abroad are exploring NADH's full potential for

improved health and athletic performance.

 

Edmund R. Burke, Ph.D., is an associate professor of biology at the

University of Colorado, Colorado Springs, as well as the co-author

of Training Nutrition and author of the recently released book,

Pyruvate (Keats, 1997). Burke is also director of sports sciences

for the U.S. Cycling Team.

 

http://www.willner.com/References/webref17.htm

 

 

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