Good Nutrients for a Good Mood

Your brain needs more than fuel to run smoothly. In fact, good brain health is really about good nutrition.

If you could look inside your brain, you'd find six trillion cells and a biological computer far more complex than anything ever created by Apple, Intel, or Microsoft. It grows, learns from experience, and adapts to new information.

There's one other fact about the brain that's pretty amazing: its structure and biochemistry depends on nutrition. After all, nutrients provide the biochemical building blocks of everything physical in the body.

The production of new brain cells, called neurogenesis, lies at the heart of brain development. Vitamins A, C, and E, and the B-vitamin folic acid are essential for neurogenesis, or for turning generic stem cells into full-fledged functioning neurons. Growing research suggests that vitamin D may also be important to the brain as well.

Low levels of these and other nutrients during infancy can set the stage for problems later in life, just like a lack of nurturing and social interaction. For example, deficiencies of folic acid and vitamin B12 during childhood increase the risk of poor learning and depression later in life.

MY TOP BRAIN SUPPLEMENTS

Incredible as it might sound, 60 percent of the brain consists of fat or fat-containing compounds. Essential fatty acids (EFAs) and phospholipids are among the most important dietary sources of healthy brain fats. They are needed for developing brains, and are important for thinking, memory, and balanced moods in adulthood.

Essential Fatty Acids. Two omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are required for the normal development of the brain, eyes, and nervous system. Arachidonic acid, an omega-6 fat that can be problematic in adulthood, is also needed for normal brain development in infancy.

EPA and DHA, abundant in fish oils, are incorporated into the walls of brain cells, where they increase the activity of genes involved in neurotransmitter activity and connections between brain cells. Considerable research has found that EPA and DHA benefit a wide range of mood problems, including depression, bipolar disorder, poor memory, thinking processes, impulsiveness, hostility, and physical aggressiveness.
Consider: 1 to 3 grams of omega-3 fish oils daily.

Phospholipids. The two principal dietary phospholipids are phosphatidylserine (combining a phosphorus-containing fat with the amino acid serine) and phosphatidylcholine (combining a phosphorus-containing fat with the B-vitamin choline). Both phospholipids are incorporated into the fatty membranes of brain cells, where they enhance cell-to-cell communication. They can also improve memory and mood and may slow the progression of Alzheimer's disease. A recent study in the American Journal of Clinical Nutrition reported that a combination of EPA, DHA, and phosphatidylserine improved attention span in hyperactive children.
Consider: A daily tablespoon of lecithin granules. Made from soy, lecithin is rich in both phosphatidylserine and phosphatidylcholine.

B-Complex Vitamins. These vitamins have diverse supportive roles in mood and brain energy levels. Vitamins B6, B12, and folic acid are needed to make neurotransmitters, the chemicals that regulate our moods. Vitamins B1, B2, and B3 are involved in "bioenergetics," the process that energizes cells. Supplements can often take the edge off anxiety and lift depressed moods.
Consider: A high-potency B-complex supplement.

NEUROTRANSMITTERS, NEURONUTRIENTS, AND MOOD

Our moods -- whether we're feeling up or down -- are regulated in large part by the activity of brain chemicals called neurotransmitters. Neurotransmitters also play important roles in memory and other cognitive processes.

Acetylcholine. Based on the B-vitamin choline, the neurotransmitter acetylcholine plays important roles in our thinking processes and memory, concentration, and sexual arousal. Acetylcholine is not available as a supplement, but choline, phosphatidylcholine, and alpha GPC are all supplements that the body easily converts to acetylcholine.
Consider: 200 mg daily.

Acetylcholine. Based on the B-vitamin choline, the neurotransmitter acetylcholine plays important roles in our thinking processes and memory, concentration, and sexual arousal. Acetylcholine is not available as a supplement, but choline, phosphatidylcholine, and alpha GPC are all supplements that the body easily converts to acetylcholine.
Consider: 200 mg daily.

GABA. GABA (gamma-aminobutyric acid) is both an amino acid (protein building block) and a calming neurotransmitter. It helps the brain filter out distractions, enabling us to focusing on specific thoughts or tasks.
Consider: 500 mg, one to three times daily.

L-Taurine. This amino acid functions as a calming neurotransmitter, and supplements have a mild sedative effect. It seems to be of particular benefit in epilepsy.
Consider: 500 to 1,000 mg daily, taken at least one hour away from meals.

L-Theanine. Found in high-quality green and black teas, L-theanine is an amino acid that increases the activity of alpha waves in the brain, leading to improved mental focus and a greater sense of relaxation. Supplements may reduce anxiety and tension.
Consider: 100 to 200 mg, once or twice daily. Combine with GABA.

L-Tyrosine. This amino acid serves as the basic building block of our stimulating neurotransmitters, including dopamine, noradrenaline, and adrenaline.
Consider: 500 mg daily of L-tyrosine 15 minutes before breakfast.

5-HTP. This form of the amino acid L-tryptophan is readily converted to serotonin, a calming neurotransmitter of benefit in depression, anxiety, and insomnia.
Consider: 50 to 100 mg three times daily, at least one hour away from any food.

N-acetylcysteine (NAC). This form of the amino acid L-cysteine is especially helpful in obsessivecompulsive behavior (e.g., nail biting, hair pulling, or skin picking) and drug addictions. It might also be of benefit in reducing alcohol cravings.
Consider: 500 mg, one to four times daily, with or without food.

COMMON MOOD AND COGNITIVE PROBLEMS

Depression. Depression will affect almost 20 million Americans during their lifetime. Sometimes it has an obvious cause, such as grief, which can lead to profound changes in brain chemistry, other times the reasons may not be so obvious. Seasonal Affective Disorder—the wintertime blues—may be related to low levels of vitamin D during the shorter days of autumn and winter.

Nutrition Tips: Taking a high-potency B-complex supplement can often brighten moods. • The herb St. John's wort (Hypericum perforatum) works as well as the leading prescription antidepressant medications and rarely causes side effects. A recent analysis by the respected Cochrane Collaboration, an independent notfor- profit organization which produces reviews of healthcare interventions, concluded that the herb was also beneficial in major (severe) depression, which is difficult to treat conventionally. Take 300 mg daily of a standardized extract three times daily (900 mg total), but double the amount for major (severe) depression. • A recent study in the Journal of Nutrition found that high-dose vitamin D supplements led to significant reductions in depression. Try 2,000 to 5,000 IU of vitamin D3 daily. • Chromium picolinate supplements might help when depression is associated with overeating. Try 500 mcg daily.

Anxiety and Tension. Stress generates anxiety and tension. Consuming large amounts of caffeine in coffee, tea, energy drinks, and soft drinks can amplify those feelings. Caffeine increases the body's production of adrenaline and other stimulating neurotransmitters.

Nutrition Tips: The B-complex vitamins can often reduce feelings of anxiety; they have been considered anti-stress vitamins since the 1940s. • The omega-3 fish oils (1 to 3 grams daily) and L-theanine (Suntheanine® specifically, 100 to 200 mg daily) are helpful as well.

Irritability, Anger, and Aggressiveness. Some people go through life with a perpetual chip on their shoulders, and often, their anger is directed at people and situations unrelated to the actual source of the emotional turmoil. Blood-sugar fluctuations, toxic metal exposures, and nutritional deficiencies and imbalances can set the stage for anger and aggressiveness. Researchers at the Pfeiffer Treatment Center in Warrenville, Illinois, found that the majority of patients with intense angry outbursts had abnormally high levels of copper relative to zinc.

Nutrition Tips: Two types of supplements can often help. • One is a high-potency B-complex (or high-potency multivitamin) supplement. • The other is omega-3 fish oils. • It's also important to adopt a high-protein, low-carb, low-sugar diet.

Mood Swings. All of us have encountered people we might have described as moody or mercurial. One moment they can be pleasant, the next dark and brooding. Moods often track with blood glucose levels, and low blood sugar triggers feelings of hunger, impatience, and irritability.

Nutrition Tips: A diet relatively high in quality protein and low in starchy and sugary foods usually stabilizes blood sugar levels. • Highcarbohydrate and high-sugar diets deplete vitamin B1, so extra amounts (e.g., 50 to 100 mg daily) of this vitamin, combined with a high-potency B-complex supplement, might be helpful. • Chromium (500 to 1,000 mcg daily) and biotin supplements (1,000 to 5,000 mcg daily) can improve blood sugar levels as well.

Memory problems. Although occasional forgetfulness is not a risk factor for Alzheimer's disease, it can be worrisome. At the very least, it may interfere with our performance at school or work and undermine our self-confidence. It helps to remain mindful of and focused on specific tasks to reduce the effect of distractions.

Nutrition Tips: Docosahexaenoic acid (DHA), one of the key omega-3 fats, can sharpen memory. • So can the B-vitamin choline, although lecithin granules may provide a greater benefit because they also contain hefty amounts of phosphatidylcholine and phosphatidylserine. • Gingko biloba supplements can also help memory (follow label directions). • In addition, supplements of coenzyme Q10 (100 to 200 mg daily) and acetyl-L-carnitine (500 to 2,000 mg daily) may enhance memory.

Dementias. Alzheimer's disease is the most common form of dementia; the other major type is related to cerebrovascular disease in the brain. In most cases, dementia takes decades to develop, so prevention is paramount. Once Alzheimer's or other types of dementias have been diagnosed, it may be possible to only slow the progression of the disease.

Nutrition Tips: Several studies have found that vitamin B12 deficiency can mimic the symptoms of Alzheimer's disease and other types of dementia. In these cases, replenishing vitamin B12 will restore normal cognitive function. • Other B-complex vitamins will likely be helpful in combination with vitamin B12. People who consume a lot of omega-3 fish oils throughout their lives have a lower risk of developing Alzheimer's disease. A Swedish study found that fish oil supplements improved symptoms in people with mild, but not severe, Alzheimer's disease. • The long-term use of beta-carotene supplement may help maintain cognitive function during aging, according to a study by researchers at Harvard University. • Some research as shown that phosphatidylserine can reverse age-related memory loss.

• TLC for Younger Brains