It Takes a Lot to Be a Fathead - Part 3 |
By Dr. Tom Wnorowski
First published at www.MohrResults.com, July 2007
In the first part of this series, we talked about essential fatty acids and their role in brain development and maintenance. In the second part, neurotransmitters and dietary sugar were discussed. Here, in the final one, we will cover nutrient deficiencies and supplementation, and their effects on brain health.
Did you know that a deficiency of vitamin B-12 could mimic Alzheimer’s disease? If you are a vegetarian, you may not be getting enough of this vitamin because its chief source is meat. If you are over forty, your multi-vitamin might not be able to give you all the B-12 you need because your stomach lacks the chemical needed to extract it, though this has been debated. In this case, it is recommended to use sublingual B-12 lozenges. Some of the symptoms associated with a deficiency are fatigue, headaches, heart and nervous system disturbances such as numbness and tingling in the arms and legs, depression, mental confusion, and memory deficits.
In fact, all the B-vitamins support brain performance, being necessary for the manufacture of those neurotransmitters mentioned earlier. For example, a deficiency of B-1, called thiamine, may produce irritability, nervousness, and increased sensitivity to noise. Serotonin, the transmitter that helps you to wind down and to relax is made by B-6.
The proteins that you eat are the building blocks of your whole body. They balance hormones and blood sugar, and help to heal wounds. Whole eggs, lean chicken, fish, turkey, lean beef and lamb are good choices. Notice the word “lean.” This has nothing to do with plant fats, though, like olive oil and nuts. A protein meal enhances concentration and focus. A carbohydrate-laden meal slows you down.
One of the healthiest things to swallow is lecithin. This fatty substance is a structural material for almost every cell in the body. It forms about 30% of the dry weight of the brain. The word itself comes from the Greek likithos, meaning “egg yolk.” Even though the yolk of an egg is rich in cholesterol, it is emulsified (broken up) into small particles by its own lecithin so that it can be handled easily by the system. Sufficient lecithin intake prevents cholesterol from building up against the walls of the blood vessels, and it helps to make the tissue that insulates the nerves against short circuits. Those short circuits are part of mental decline. Take home message—egg yolks are fantastic for you, particularly the cage free variety that are also enriched with omega 3 fats.
Another of lecithin’s roles is to help the body to make choline. This is one of the neurotransmitters that keep you sharp. If you choose lecithin supplements, stick with the capsules. The granules are the equivalent of candle wax in taste and texture.
There are other supplements that help to optimize brain function, particularly in the elderly. While dietary amino acids provide the building blocks, the geriatric population often does not eat the right amount or combination of foods. Two of these are phosphatidyl serine and acetyl L- carnitine. The first is present in trace amounts in food. Called PS, its job is to ensure the repair and maintenance of each cell in the body. It crosses the blood-brain barrier, and carries sugar to the places where it is most needed for fuel. Its effectiveness at improving mental capacity is evident about thirty minutes after taking it.
Acetyl L-carnitine is made from the amino acids lysine and methionine, found in meat and dairy products. It enhances concentration and improves stress management. It improves learning ability and long-term memory.
Dosing yourself with supplements without eating a healthful diet is unwise. Check with a healthcare professional before embarking on such a venture. Absolutely tell your doctor what you are doing. Become aware of drug-supplement interactions. Just because something is natural does not mean it is harmless.
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For more information about healthy eating and incorporating a variety of nutrients in the diet, check out Mohr Results - Grocery Shopping Made Easy DVD! |
