A Practical Guide to Mind-Boosting Supplements

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A Practical Guide to Mind-Boosting Supplements

JoAnn Guest

Oct 25, 2006 10:18 PDT

 

 

 

A Practical Guide to Mind-Boosting Supplements

COGNITIVE BENEFITS OF COLD PRESSED OILS

 

& #9679; DIETARY FATS AND THE BRAIN

 

Doctors generally believe that the best way to treat mood, thought,

and memory disorders is with pharmaceutical medicines that directly

influence levels of brain chemicals such as serotonin, dopamine, and

acetylcholine.

 

A comprehensive approach to treating cognitive disorders should

include foods and supplements that benefit the overall health of

brain cells.

 

One way to influence brain health dietarily is to consume the right

fats and oils. About 60 percent of the brain consists of lipids

(fats) which make up the lining, or cell membrane, of every brain

cell.

 

Up to 50 percent of the fatty acids in the gray matter in the

brain is typically made up of EPA and DHA.

The types of fats present in the brain influence its structure

and function. How well your mind works depends, in the long run, on

what you eat.

 

We will focus on fatty acids, particularly the Omega-3s and 9s.

Omega-3 oils are found primarily in fish and fish oil, while omega

9s are found in a few selective plants and their oils i.e. olives,

avocadoes and macademia nuts.

 

WHAT COGNITIVE BENEFITS DO COLD PRESSED OILS HAVE?

 

Following are some of the improvements you may notice if your intake

of Omega-3s is currently low as you begin to consume more cold water

fish, or take quality fish oil supplements:

 

• Improved mood

 

• Enhanced clarity of thinking

 

• More serenity and mental stability

 

• Better concentration and focus

 

• Better vision

 

WHICH CLINICAL CONDITIONS CAN COLD PRESSED OILS BENEFIT?

The clinical application of Omega-3s, 9s is well in the

developmental

stage however, scientists have begun to explore the role of these

important fats in the following conditions:

 

• Age-related cognitive decline

 

• Depression and bipolar disorders (manic depression)

 

• Anxiety disorders

 

• Addiction disorders

 

• Schizophrenia

 

 

DIETARY FATS AND THE BRAIN

 

Carolyn, a writer from Marina Del Rey, California, speaks for many

when she says, " fish oils make me more focused and serene. In

addition, I get far less brain fatigue in the late afternoon. "

Marvin, a forty-three-year-old musician from New York, says, " I

don't notice the effects from fish oils if I take a low dose.

When I take more than 3 grams, I find that I have a sense of well-

being and feel more aware. "

 

And Kevin, a twenty-eight-year-old actor from Los Angeles, adds,

" Within a few hours of taking fish oil capsules, I notice my vision

to be improved. Colors are more vivid and everything is in better

focus. "

 

Changing the types and amounts of fats we consume can influence the

fatty " composition " of brain cells and other cells in the body.

 

The lining of every cell in the body—for instance, the lining of red

blood cells that carry oxygen—is made up of essential fats.

The type of fats in a red-blood-cell membrane can change very

quickly, often within hours, based on the type of fats present in a meal. This

change influences the 'fluidity' of the cell membrane. The more 'fluid' a

red-blood-cell membrane becomes, the easier it is to squeeze through tiny

capillaries which supply oxygen and nutrients to remote areas of the body.

 

The fats that make up brain-cell membranes are much more " resistant "

to changes in diet than the fats forming the cell membranes of other

tissues in the body. The brain has developed an excellent ability to preserve

its fatty

composition despite shortages of essential fats in the diet.

However, it is possible to alter the fat content of the

brain through diet. We know this is true through animal studies.

Manipulating the fatty-acid content of a rat's diet changes the

fatty- acid composition of the brain-cell membrane within as brief a time period

as three weeks

(Yehuda 1998).

 

The types of fats making up the cell membrane influence how well

brain cells interact and communicate with each other. Since the membranes of

brain cells can be influenced by dietary composition, our objective, then, is to

consume the proper types of essential fats and oils, and in their proper

balance, which will guarantee that " neurons " function at their best.

 

Before we discuss what kinds of fats and oils you should eat, and the proper

amounts, let's review some of the basic chemistry of fats. This review will make

it much easier to understand the importance of essential fatty acids in our

brain health, and it will also help you understand the role " phospholipids " play

in cognition.

 

---

The ABCs of Fats and Oils

--

" Lipids " is a general overall term (all-inclusive) for fats, oils, cholesterol,

describing substances that are fat-soluble.

Fats and oils are *triglycerides*, which means they are made of a

three-carbon molecule called glycerol attached to three long-chained carbon

molecules called fatty acids. There are dozens of common fatty acids present in

the diet and the

body. The length of these " fatty acids " varies, but most of them

contain between four and twenty-four carbon atoms.

 

Fatty acids are the building blocks for fats and oils, which we divide into two

major groups, saturated and unsaturated.

Saturated fatty acids are in animal fats, dairy products, lard, and tropical

oils. Each carbon atom in these saturated

fatty acids is attached to two hydrogen atoms.

 

In contrast, unsaturated fatty acids contain a double bond, meaning

that two neighboring carbon atoms have each lost a hydrogen atom

When fatty acids are unsaturated, they are extremely fluid and

" flexible " . This is often a desirable trait.

 

Unsaturated fatty acids are in turn divided into two major groups:

 

1. Monounsaturated fatty acids are found in such vegetables as

olives and avocados. They have one double bond. *Mono*, as you may know, means

" one. "

2. Polyunsaturated fatty acids have two or more double bonds. Poly

means " many. " The more double bonds present, the more fluid the

fatty acid. You can generally tell the degree of unsaturation of a

particular food by how 'fluid' it is in the refrigerator or at room

temperature. Olive oil is monounsaturated and stays relatively liquid at room

temperature, but tends to harden in the refrigerator. Fish oils can stay fluid

even in very cold temperatures.

Many polyunsaturated fatty acids, called non-essential fatty acids,

can be manufactured by the body.

Others, called " essential fatty

acids " , must be ingested through foods.

--

There are basically three " essential fatty acids " :

--

Omega-3s, Omega-9s and Omega-6s.

 

A) Omega-3 fatty acids are made from a fatty acid called alpha-

linolenic acid (ALA). Omega is the last letter in the Greek alphabet. In naming

fatty acids, the last carbon of the chain is called omega.

 

Dark green leafy vegetables, raw walnuts, almonds, macademia nuts

and virgin olive oil have small amounts of Omega-3 fatty acids.

Omega-3 fatty acids are beneficial because they provide 'fluidity'

to cell membranes and im­prove " communication " between brain cells.

 

Omega-3s tend to reduce the 'clotting ability' of platelets, thus

potentially decreas­ing the incidence of heart attacks and strokes.

 

Two very im­portant Omega-3 fatty acids are eicosapentanoic acid

(EPA) and docosahexanoic acid (DHA).

They are found mainly in seafood, es­pecially mackerel, alaskan

salmon, bass, rainbow trout, halibut, and sardines (water-packed)

soybean oil is an inferior omega-6 oil).

 

Supplements of fish oils that contain EPA and DHA are sold

over-the-counter. DHA is also sold by itself.

In the body, DHA is found mainly in the brain, retina, and in sperm.

DHA plays an important role in vision as well.

-

Omega-6 fatty acid- " linoleic " acid, a fatty acid

found in vegetable oils such as corn, safflower, cottonseed, soybean

and sunflower. Mayonnaise, salad dressings and oils normally contain excessive

omega-6 fatty acids. Hydrogenated oils (transfats) are

also included in this category.

Linoleic acid is eventually converted into 'arachidonic acid' (AA),

a fatty acid that,in excess, can induce *inflammation*.

---

Unlike Omega-3s, which are concentrated in the brain, omega-6s are

found in numerous other tissues throughout the body.

The double bond of an omega-6 fatty acid starts six carbons from the

left.Due to the caustic refined oils lining our supermarket shelves,

Americans typically have a much higher intake of Omega-6s

than Omega-3s. The ratio is usually 20 to 1 in favor of omega-6s.

---

The Making of Omega-3s:

--

Alpha-linolenic acid (ALA) has 18 carbon atoms and 3 unsaturated

bonds

Eicosapentanoic acid (EPA) has 20 carbon atoms and 5 unsaturated

bonds

Docosahexanoic acid (DHA) has 22 carbon atoms and 6 unsaturated

bonds

 

The mineral zinc, and other vitamins and minerals, help convert EPA

to DHA. DHA has the ability to convert back into EPA (Hansen 1998). The human

body is not able to make Omega-3sfrom Omega-6.

--- Making of

Omega-6:

---

Linoleic acid (LA) has 18 carbon atoms and 2 unsaturated bonds

Arachidonic acid (AA) has 20 carbon atoms and 4 unsaturated bonds

 

The body uses Omega-3s and Omega-6s to produce several types of

important substances such as prostaglandins, eicosanoids, and

leukotrienes. These substances have a number of effects on the brain

and body. They can act as hormones, are involved in the immune system,

blood-pressure control, clotting, heart rhythm, and they even influence tumor

inhibition or formation.

 

The types of fatty acids in the diet is known to influence

the " release "

of hormones by the pituitary gland.

--

Fats to Shun: Hydrogenated Transfats

---

Trans-fatty acids are new forms of fats that have been introduced

over the past few decades. These are chemically altered and

*twisted*

fatty acids which the body cannot recognize or utilize.

Trans-fatty acids are generally found in margarine and many

processed

foods, white and wheat bread, pastries, donuts, chips, and many

refined

cereals.

 

Any fatty acid can become oxidized or " damaged " and in this respect

be

harmful whenever it is deep-fried.

 

Hydrogenated fats and oils, commonly found in processed foods,

are inferior fats. Hydrogenation simply means adding hydrogen atoms

to

refined oils at high temperatures, thus " transforming " fatty acids

from

unsaturated to saturated.

 

A full explanation of fats can be quite complicated.

In this chapter it has been my goal to simply give you some

background

on the chemistry of these fatty acids and to discuss the enormous

importance of Omega-3 oils and their implications on body and brain

health.

---

 

Fish Oils and Mood:

 

Over the past few years, scientists have attempted to determine

whether the types of fats we consume have an influence on mental

function.

It appears that they have found a vital connection.

 

Drs. Joseph Hibbeln and Norman Salem Jr., from the National

Institute of

Alcohol Abuse in Rockville, Maryland, has completed several

epidemiological studies to determine the connection.

In an article published in Lancet in 1998, the doctors compared fish

consumption to the prevalence of major depression in eleven

countries.

They found that the more fish consumed in a country, the less the

risk

of depression.

 

Both doctors have revealed that- " Increasing rates of depression in

the

last century may be influenced by the " increased " consumption of

Omega-6

fatty acids and the " decreased " consumption of Omega-3 fatty acids. "

 

Studies indicate that EPA and DHA levels in red-blood-cell membranes

are

low in those who are depressed (Peet 1998). These oils have been

found

to play a role in the relief of manic-depression.

---

 

Manic-Depression:

 

Also known as " bipolar disorder, " patients with this condition go

through cycles of feeling mania (euphoria, racing thoughts, hyper-

activity) followed by cycles of depression.

 

The standard pharmaceutical approach to treating bipolar disorders

is

typically with lithium or other drugs such as valproate and

carbamazepine.

Dr. Andrew Stoll, M.D., from the Department of Psychiatry at Harvard

Medical School, has tested fish oils on this condition.

He conducted a four-month double-blind placebo-controlled study

using

about 10 grams a day of concentrated fish oils.

 

Overall, nine out of fourteen patients responded positively to fish

oils, compared to three out of sixteen patients receiving a placebo.

 

Dr. Stoll tells me, " In cases of bipolar disorder, it would be

worthwhile to first try a therapeutic approach with fish oils before

proceeding to pharmacological therapy. "

 

Interestingly, Dr. Stoll reports that a preliminary study using

flaxseed oil with fifty patients showed that ALA, the fatty acid

found in flax, has *mild* mood-stabilizing and antidepressant

effects.

---

 

Help for Schizophrenia?

 

Even relatively difficult mental conditions such as schizophrenia

may be

influenced by the fatty acid content in the brain.

 

In a study done at the Northern General Hospital in Sheffield,

England,

dietary supplementation for six weeks with 10 grams per day of

concentrated fish oil led to significant improvement in patients

with

schizophrenic symptoms (Laugharne 1996).

 

Malcolm Peet, M.D., a professor at Northern General Hospital, has

found that supplementation with fish oils as an addition to existing

antipsychotic drug treatment leads to significant improvement in

treatment-resistant schizophrenic patients.

 

Interestingly, when he compared the effectiveness of EPA versus DHA,

he

found that many benefits were derived from EPA,while DHA was not as

effective.

 

(Most fish oil capsules contain both EPA and DHA, but supplements

are

now available that contain only DHA.) This result was unexpected

since,

unlike DHA, EPA is not found in significant amounts in the brain.

 

One can speculate that perhaps EPA is better *transported* through

the

blood-brain barrier than DHA, or perhaps EPA influences a set of

immune

and hormonal reactions that DHA does not.

EPA can be *converted* into DHA which then is incorporated into cell

membranes.

--

Fish

Oils and Learning:

---

Although long-term human studies have not yet been conducted

evaluating therapy with fish oils and cognitive function, a one-year

study in mice gives us some preliminary answers (Suzuki 1998).

 

Adult mice were fed a regular diet that included either 5 percent

palm

oil (containing mostly a 16-carbon saturated acid) or 5 percent

sardine

oil. At the end of the year, it was determined that the mice taking

the

sardine oil had a higher brain *concentration* of DHA.

 

Their synapses and cell membranes were more fluid, and their

maze-learning ability was better than the mice that were fed palm

oil.

 

Seeing

Is Believing

 

The rods and cones of the retina in the eyes are very rich in DHA.

Hence, a deficiency in dietary fish oils will reduce the

photoreceptor activity of retinal cells, and thus reduce visual

acuity. On the other hand, supplementation with fish oils (or

flaxseed oil) could lead to visual improvement with enhanced color

perception.

Since levels of DHA in the brain decline with age, it is likely that

the levels of DHA also decline in the retina.

 

Is it possible that daily intake of fish oils can improve vision in

older individuals? Hopefully future research can give us some

answers.

The effects, though, are subtle. I currently take about 600

to 1,200 mg of EPA/DHA per day except on days when I eat fish.

--

 

" BRAIN FOOD "

---

Dietary intake of Omega-3 fatty acids varies significantly in the

North American population. As a rule, most Americans have a low

intake of fish oils, perhaps as low as 200 mg per day of EPA and

DHA.

 

In cultures where fish is a large part of the diet, such as Eskimo

or

Japanese, the intake of fish oils can approximate 3 to 4 grams a day

(one gram equals 1,000 mg). For optimal brain function, I recommend

that

you consume fish at least two or three times a week.

Vegetarians, or those who don't eat fish, are good candidates for

taking Omega-3 supplements.

As a rule, ingesting about half a gram to 1 and a half grams of a

combination of EPA and DHA daily should be sufficient.

 

There are dozens of different brands of fish oil capsules sold in

health-food stores, pharmacies, and retail outlets. Each of them is

likely to contain a different amount of EPA and DHA, but generally

each capsule contains between 200 to 400 mg of a combination EPA and

DHA. There are even small, fruit-flavored capsules for children.

Fish

oils should be refrigerated.

 

For many years fish oil supplements were available as a combination

of EPA and DHA. Recently, DHA has been made available by itself.

This algae-derived product does not contain EPA, but has 100 mg of

DHA

per capsule. A DHA capsule is much more expensive than a standard

fish

oil capsule. The question arises as to whether DHA has benefits over

that of fish oils. I had a discussion about this matter with Artemis

Simopoulos, M.D., an

expert on Omega-3 oils, and President for the Center for Genetics,

Nutrition, and Health in Washington, D.C.

She tells me, " If someone were to take fish oil supplements, I do

not

see a need to take DHA supplements alone instead of fish oil

supplements that contain both EPA and DHA. "

 

Based on all the information available to date, it appears that

taking a DHA supplement by itself may not be necessary. For now, I

recommend that supplements include a combination of EPA and DHA.

Taking the combination is much cheaper than taking

DHA by itself. It's possible, though, that future research may

indicate that DHA alone may be helpful in infants, the elderly, in

pregnancy, or other conditions. Algae-derived DHA supplements are

also

an option for strict vegetarians who do not wish to ingest fish

oils.

--

Flax or Fish?

 

Since the fatty acid ALA in flax oil can convert into EPA and DHA,

why not just take flaxseed oil supplements instead of fish oils?

This could well be a good option for those who prefer flaxseed over

fish oils.

 

However, it is possible that some people may not have the

adequate biochemical ability to convert ALA into EPA and DHA.

The conversion is a difficult process and may require more than 10

grams of ALA to make 600 mg of EPA or 400 mg of DHA (Gerster 1998).

 

Lloyd Horrocks, Ph.D., Professor Emeritus of Medical Biochemistry at

Ohio State University in Columbus, Ohio, is an expert on fish oils.

 

He says, " The enzymes that convert shorter chain and less-saturated

fatty acids such as ALA into the longer chain EPA and DHA may not

work efficiently in everyone. "

It has also been suggested that several conditions or situations may

lead to inadequate activity of the enzymes that convert ALA to EPA

and DHA (Drevon 1992). These conditions include aging, diabetes,

intake

of trans-fatty acids, and a large intake of saturated fatty acid.

 

Norman Salem Jr., Ph.D., at the National Institutes of Health, tells

me, Our research team has been studying Omega-3 fatty-acid

metabolism in

humans. Our conclusion is that the conversion of ALA to DHA in most

adults is adequate to maintain DHA status in the brain, but may not

be adequate in newborns or individuals with certain metabolic

disorders.

 

A poorer DHA status associated with aging may occur due to

dietary changes in essential fat, as well as low levels of

antioxidant intake.

 

We do know that the intake of Omega-3 fatty acids is deficient in

the

Western diet. Most of us are overdosing on

soybean,safflower,sunflower, corn, and peanut oils. These should be

replaced by extra virgin olive oil. In addition, it is

important to consume the longer-chain Omega-3 fats found in foods.

 

Cautions and Side Effects

There are few drawbacks in supplementing with Omega-3 oils.

The incidence of bleeds is rare, but could be of clinical

significance

if a person is already taking high doses of aspirin, coumadin, or

blood

thinners.

 

Individuals may vary in their requirement for these fatty acids,

depending on their dietary intake and their biochemical ability to

convert smaller chain Omega-3s to EPA and DHA.

As a rule, eating fish two or three times a week supplies about

seven

grams of EPA/DHA per week. A reasonable approach for someone who

does

not eat fish is to supplement with about one

gram of a DHA/EPA combination on a daily basis.

However, some individuals may require much higher doses to notice

positive effects.

 

EPA and DHA are important fatty acids in maintaining proper memory

and cognitive function. I consider fish oils to be a crucial

component

of a mind-boosting program. Taking a small amount of Antioxidants,

such

as a few units of vitamin E, along with the fish oil supplements

seems

prudent.

Overall we would have to determine that omega3—oil supplements

have a positive influence on a number of neurological or psychiatric

conditions.

The influence in some cases may be minor, but even a small benefit

would be worthwhile since fish oils and flaxseed oils are

inexpensive

and do not have major side effects, as do

pharmaceutical drugs.

---

 

DHA & Depression

 

A link between food and mood can be traced to neurotransmitter

activity

in the brain. Complex carbohydrates as well as certain food

components

such as folate (folic acid), magnesium, niacin, omega-3 fatty acids,

selenium, and tryptophan may decrease symptoms of depression

We believe that it's possible to manage and/or improve certain

conditions through what you eat

--

Complex carbohydrates

 

Consuming foods high in tryptophan in addition to those foods which

rich

in

" complex carbohydrates " will help enhance the proper absorption of

typtophan more effectively. Certain carboydrates boost serotonin

activity in the brain. Foods that are often referred to as " comfort

foods " tend to be high in complex carbohydrates.

 

Leading Food Sources of " complex carbohydrates " :

 

Broccoli, Rice, brown, organic Potatoes, Pumpkin, Blackberries,

organic

Kamut Pasta, organic whole grains, organic Squash, winter.

 

Because folic acid is often deficient in people who are depressed,

getting more of this vitamin through foods may help. The vitamin

appears to have the ability to reduce the high levels

of 'homocysteine'

which is often associated with depression.

 

Leading Food Sources of folic acid: Asparagus, Beets, Spinach,

Avocados, Brussels sprouts, Bok choy, Cabbage, Cauliflower, Savoy,

Beans, dried,

Chick-peas (hummus), non-gmo Soybeans, Lentils, Peas, fresh or

frozen,

Turkey, Broccoli

--

Magnesium

--

Magnesium is a mineral that may ease symptoms of depression by

acting as

a muscle relaxant.

 

Leading Food Sources of magnesium: Spinach, Chocolate, Pumpkin

seeds,

Pumpkin

Oysters, Sunflower seeds, Brazil nuts, Amaranth grains and flour,

Buckwheat, Avocados, Quinoa, Almonds, Barley. Green beans

 

Niacin

 

Based on niacin's well-recognized role in promoting sound nerve cell

function, some experts recommend this B vitamin for relieving

depression as well as feelings of anxiety and panic.

 

Most B-vitamin

complexes have niacin in sufficient amounts for this purpose; in

addition they

also offer the mood-enhancing benefits of other B vitamins.

 

Leading Food Sources of niacin: Rice, brown, Free range or Amish

Chicken, Pomegranates, free range Lamb, Organic Whole Wheat, Organic

or free-range Turkey, organic eggs

 

 

________________

 

JoAnn Guest

mrs-

www.geocities.com/mrsjoguest/Genes