Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Why L-Theanine is Your Brain’s Best Friend
Learn how L-theanine supports mental clarity, stress resilience, and nervous system health.
Learn morePersonalised vitamin packs to support brain health
The human nervous system is composed of our nerves, spinal cord, and brain. Out of these organs, the brain is the most complex as it coordinates and executes all our bodily functions and processes. Scientific research on healthy brain requirement states that to keep our brains healthy, adhering to a well-balanced diet is essential (1). While vitamins should not replace a balanced diet, you could face challenges in meeting your daily vitamin and mineral requirements from food. Carefully planning your dietary supplement plan can help promote and maintain your brain health.Personalised vitamins for brain healthHere are some vitamins and minerals that you can consider to be a part of your very own Vitable vitamin subscription for brain health. Vitable customises daily vitamin packs to help you support your health goals.IronIron supports brain function as the most abundant mineral in the brain. An iron deficiency can affect our daily functioning. Without enough iron, you can experience issues with attention and memory, behavioral control, and decision-making (3). Iron also helps the synthesis of neurotransmitters. Iron deficiency negatively impacts internal brain processes like neural transmission and neurotransmitter synthesis (16). The body does not produce iron naturally, but supplementation can ensure you meet the daily requirement of the mineral. *Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a carotenoid with powerful antioxidant and anti-inflammatory effects (4). It can help with maintaining cognitive function in ageing individuals who, due to the natural process of getting older, may be dealing with increased cognitive impairment (17).AshwagandhaAshwagandha has long been touted as a wonder herb in India with its therapeutic uses becoming more well-known in other parts of the world (18). When it comes to maintaining healthy brain function, ashwagandha can provide relief from fatigue, support healthy stress responses, and potentially contribute to the slowing down of age-related cognitive decline (4, 18).MagnesiumMagnesium supports brain function and nerve conduction, playing a vital role in keeping brain-related issues like migraines and more serious conditions at bay (19). Getting enough magnesium also means that your brain gets the nutrition it needs for healthy nerve transition and neuromuscular coordination (5).Vitamin B complexVitamin B complex is a collection of water-soluble vitamins that are essential for brain function (7). Vitamin B complex supports brain health through the prevention of neural loss (that could have dire effects on memory), increasing the amount of oxygen that goes to the brain, stimulating healthy stress responses, and improving the pathways for the coordination between the brain and muscle movement and behavior. Vitamin B can support brain function and nervous system health (20).Acetyl L-carnitineAcetyl L-carnitine supports brain health through its involvement in nerve cell functions and regeneration (8). Its brain health benefits are mainly neuroprotective effects that support cognitive and brain function (9).Vitamin CVitamin C is a potent antioxidant that supports brain health by contributing to various functions including the metabolism, generation and repair of brain tissue, as well as the regulation of various enzymes in the brain and the synthesis of neurotransmitters.Vitamin C is also necessary in the production of several hormones and chemicals in the brain that are delivered to different body parts and organs for them to function properly. Regular intake of Vitamin C contributes to brain health and in turn, to the body's overall health (10, 21).Vitamin B12Vitamin B12 supports nervous system health (11). Adding vitamin B12 to your personalised vitamin subscription can help to support cognitive function and brain health (22).Ginkgo and BrahmiThe Ginkgo leaf is one of the world's oldest living species. It has been used in Traditional Chinese Medicine (TCM) for thousands of years, while Brahmi is a common herb used in traditional Indian medicine (12). Ginkgo and Brahmi are both known to have benefits for maintaining brain health and brain function. This includes aiding in memory and other cognitive functions, and improving mental clarity (13).Fish oilFish oil contains omega-3 fatty acids that play a key role in various brain processes. While the brain is predominantly 50% fat, it cannot produce omega-3 fatty acids naturally (14). Omega-3 supplements can help ensure that the body is receiving enough of this nutrient to maintain brain health and brain function. The benefits of omega-3 fatty acids from fish oil cover improvement in brain development, integrity and function. This also includes supporting the central nervous system development and function (14).In addition to vitamins and supplements, it is essential to engage in physical activities like exercise, regular check ups with registered dieticians, blood and DNA tests to flag off any potential health concerns (23)Looking for ways to boost your brain health and ensure healthy brain function? You can achieve this with Vitable's personalised vitamin subscription that contains vitamin supplements to match your specific brain health needs and health goals. Daily Vitamins and supplements tailored to you can also help ensure that you meet your daily recommendation for any type of vitamins and minerals. Vitable offers personalised vitamin subscriptions in Australia, plus vitamin delivery right to your doorstep!Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12 | Ginkgo and Brahmi | Fish oil*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: The Brain Foundation Editorial Content Team. “Healthy Brain - Preventing Neurological Decline”. Brain Foundation: Brainfoundation.Org.Au. Published July 29, 2021 on https://brainfoundation.org.au/healthy-brain/. Accessed September 2, 2021. Tyszka-Czochara, M., Grzywacz, A., Gdula-Argasińska, J., Librowski, T., Wiliński, B., Opoka, W. “The role of zinc in the pathogenesis and treatment of central nervous system (CNS) diseases. Implications of zinc homeostasis for proper CNS function”. National LIbrary of Medicine: PubMed.Org. Published May-June 2014 on https://pubmed.ncbi.nlm.nih.gov/25265815/. Accessed September 2, 2021. Health Direct Content Team. “Iron deficiency”. Health Direct: Healthdirect.Gov.Au. Published January 31, 2021 on https://www.healthdirect.gov.au/iron-deficiency. Accessed September 2, 2021. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 2, 2021. Kirkland, A., Sarlo, G., & Holton, K. “The Role of Magnesium in Neurological Disorders”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published June 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/. Accessed September 2, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed September 3, 2021. Kennedy, D. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published January 28, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/. Accessed September 3, 2021. Mayo Clinic Content Team. “Diabetic neuropathy: Can dietary supplements help?” Mayo Clinic: MayoClinic.Org. Published June 27, 2020 on https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/in-depth/diabetic-neuropathy-and-dietary-supplements/art-20095406. Accessed September 3, 2021. Ferreira, G. C., & McKenna, M. C. “L-Carnitine and acetyl-l-carnitine roles and neuroprotection in developing brain”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published May 16, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621476/. Accessed September 3, 2021. Travica, N., Ried, K., Sali, A., Scholey, A., Hudson, I., & Pipingas, A. “Vitamin C status and cognitive function: A systematic review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 30, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622720/. Accessed September 3, 2021. National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed September 3, 2021. Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed September 3, 2021. Nathan, P. J., Tanner, S., Lloyd, J., Harrison, B., Curran, L., Oliver, C., & Stough, C. “Effects of a combined extract of Ginkgo biloba and Bacopa monniera on cognitive function in healthy humans”. National Library of Medicine: PubMed.Org. Published March 19, 2004 on https://pubmed.ncbi.nlm.nih.gov/14994318/. Accessed September 3, 2021. Chia-Yu Chang, C.Y., Ke, D.S., Chen, J.Y. “Essential fatty acids and human brain”. National Library of Medicine: PubMed.Org. Published December 18, 2009 on https://pubmed.ncbi.nlm.nih.gov/20329590/. Accessed September 3, 2021. Goldberg, J. M. “Ask a professor: Is zinc good for your memory?” Colgate Magazne. Published 2020 in https://news.colgate.edu/magazine/2020/11/06/ask-a-professor-is-zinc-good-for-your-memory/ . Accessed September 5, 2021. Ferreira, A., Neves, P. & Gozzelino, R. “Multilevel Impacts of Iron in the Brain: The Cross Talk between Neurophysiological Mechanisms, Cognition, and Social Behavior..” Published on August 2020 in Pharmaceuticals (Basel) on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6789770/. Accessed September 5, 2021. Ash, M. “Astaxanthin: The Key to a New You.” Published on August 2019 in Clinical Education on https://www.clinicaleducation.org/resources/reviews/astaxanthin-the-key-to-a-new-you/. Accessed September 5, 2021. “Ashwagandha.” Published on August 2016 in Cognitive VItality on https://www.alzdiscovery.org/cognitive-vitality/ratings/ashwagandha. Accessed September 5, 2021. Harrar, S. “Why Magnesium is Good for Brain Health.” Published on February/March 2020 in Brain&Life on https://www.brainandlife.org/articles/why-magnesium-is-good-for-brain-health/. Accessed September 5, 2021. “How Vitamin B Complex Makes Your Nervous System Healthy” Published in UniLab on https://www.unilab.com.ph/neurogen-e/articles-about-neuropathy-and-vitamin-b-and-e/articles/How-Vitamin-B-Complex-Makes-Your-Nervous-System-Healthy. Accessed September 5, 2021. “Vitamin C.” Published in the Nutrition Source on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ . Accessed September 5, 2021. “Vitamin B12.” Published in National Institutes of Health on https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/. Accessed September 5, 2021. https://pubmed.ncbi.nlm.nih.gov/15212745/
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Brain food: Top foods to boost your brain function
Do you envy those people with fantastic memory and are mentally sharp all the time? You can be that way too, if you know which nutrients you need to nourish your brain.
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What nutrients do I need for a healthy brain?
The brain gives us our ability to think, feel, use our senses, form memories, coordinate movements, and regulate the use of our entire bodies. It is essential to provide our brains with the right nutrition to ensure it fulfills all these essential functions.The importance of lifestyle, stress management, and nutrition for brain healthThere are many ways we can care for our brains. These include getting enough rest, making time for exercise, and prioritising nutrition.The daily stresses of life can potentially harm our brains if we don't allow our brains enough time to recover (1). To avoid overloading our brain with stress, it is important to get proper sleep and relaxation.Aside from proper rest, adequate amounts of exercise can help our brain function. Exercise helps stimulate the brain as well as reduce insulin resistance and inflammation (1). Adopting healthy eating habits ensures that your brain gets the right nutrients. It requires a well-balanced, low cholesterol, low saturated (animal-fat) diet predominantly consisting of protein and unsaturated fat (2).Top nutrients for brain healthHere are some of the nutrients you can include as part of your diet to support optimal brain function.MagnesiumMagnesium is responsible for many processes in our bodies (9). Magnesium benefits include maintaining brain function (9) This is because magnesium supports nerve transmission and neuromuscular conduction (3). The best magnesium for brain health are the types that are more bioavailable, or easily absorbed in the body, such as magnesium citrate (14).If you feel that you're not able to get sufficient magnesium from your diet, you can consider a vitamin subscription with the nutrient.Fish oilFish oil contains omega-3 fatty acids that help maintain brain function by supporting the health of brain tissue (5). Fish oil may be recommended if less than 1-2 servings of fatty fish are consumed per week or if plant based sources of omega-3 fatty acids are not included in the diet (7). The brain is predominantly made up of fat (approximately 50%), mostly the omega-3 fatty acid docosahexaenoic acid (DHA). Fatty acids help to protect the brain by building and maintaining the fluidity of cell membranes to assist with their function (6, 7). You can find omega-3 in most fish, as well as some nuts and grains like flax seeds, chia seeds, walnuts, and hemp seeds (6, 7).Ginkgo and BrahmiGinkgo leaves and Brahmi herbs have been used as traditional treatments to support function and memory for thousands of years (11). Together, they support mental alertness, enhance wakefulness, and increase recall.B complexB complex is made up of eight vitamins that our body needs to function well (12). They support brain health by helping in the production of brain chemicals and influencing brain development and processes (13).Vitamin B12B12, like most of the B vitamins, is essential in many brain functions (8). Vitamin B12 supports cognitive function. It helps brain health by maintaining the protective casing around nerve cells, and supporting mental ability (12).AshwagandhaAshwagandha has a history of use in Ayurvedic and Traditional Chinese Medicine (TCM). Modern science has found that it has neuroprotective qualities (13). It can reduce cognitive fatigue and support mental focus.Vitamin KVitamin K is effective in protecting us from cognitive impairment brought on by aging. It does so by regulating calcium in the brain (5).FlavonoidsFlavonoids found in berries protect the neurons and help suppress neuroinflammation. These play a role in promoting memory and cognitive function (4).While the best way to stock up on nutrients is through diet, we aren't always able to get the necessary amounts from food. Consider getting a vitamin subscription in Australia like Vitable's personalised packs to support your health goals.Why get personalised vitamins?What goes really well to help with a healthy exercise routine and diet are personalised vitamins. Construct your very own vitamin packs with Vitable today and your vitamin subscription in Australia will be one less part of your health regimen to worry about. We've even got the vitamin delivery part covered too! Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Zinc | Astaxanthin | Ashwagandha | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12 | Ginkgo and Brahmi | Fish oil | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Protect Your Brain from Stress (2021), Retrieved August 14, 2021 from https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress Healthy Brain, Retrieved August 31, 2021 from https://brainfoundation.org.au/healthy-brain/ The Role of Magnesium in Neurological Disorders (2018), Retrieved August 14, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/ Flavonoids and Brain Health: Multiple Effects Underpinned by Common Mechanism (2009), Retrieved August 14, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775888/#:~:text=The%20neuroprotective%20actions%20of%20dietary,memory%2C%20learning%20and%20cognitive%20function. How Vitamin K is Good for the Brain and Alzheimer's Prevention (2016), Retrieved August 14, 2021 from https://www.alzheimers.net/2014-07-09-vitamin-k-alzheimers-prevention Fish (n.d.), Retrieved August 14, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/fish Sources of Omega-3 (n.d.), Retrieved August 14, 2021 from https://prod.heartfoundation.org.au/getmedia/ff11afcd-ab38-48d4-802c-9f0581e44a52/Sources_of_omega_3.pdf%22%20/ B Vitamins and the Brain: Mechanisms, Dose, and Efficacy - A Review (2016), Retrieved August 14, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ Why Magnesium is Good for Brain Health (2020), Retrieved August 14, 2021 from https://www.brainandlife.org/articles/why-magnesium-is-good-for-brain-health/ Regular Exercise Changes the Brain to Improve Memory, Thinking Skills (2014), Retrieved August 14, 2021 from https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 Ginkgo & Brahmi (n.d.). Retrieved August 27, 2021 from https://research.get.vitable.com.au/ginkgo-brahmi Vitamin B (n.d.). Retrieved August 27, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b Ashwagandha in brain disorders: A review of recent developments (2020). Retrieved August 27, 2021 from https://pubmed.ncbi.nlm.nih.gov/32305638/ Predicting and Testing Bioavailability of Magnesium Supplements (2019). Retrieved August 27, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
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Unpacking the many benefits of magnesium for brain function
The brain processes emotions, stores memories, coordinates movement, and serves as the communication center for all our body's systems. All these functions make it imperative that we make positive lifestyle choices to keep our brains healthy and strong. A key component in a brain-healthy lifestyle is eating a diet with sufficient magnesium.Magnesium is one of the most abundant minerals in the body. This essential mineral plays an important role in promoting brain health and other bodily functions. This includes maintaining the health and proper functioning of the nervous system.How is magnesium absorbed by the body?A normal magnesium level for an adult is 1.8 to 2.2 milligrams per deciliter (mg/dL). Levels lower than 1.8 mg/dL is considered low. An adult human body contains approximately 22-26g (1,000 mmols) of magnesium (2). After eating, magnesium is absorbed in the duodenum and ileum in the small intestine.Around 60% of magnesium in an adult body is stored in the bones (2). Another 30% is found in the skeletal muscle and soft tissues, while the remaining 10% is present in fluid in the blood, lymph, and spinal cord (2).Some micronutrients also affect how the body absorbs magnesium. For instance, when a person consumes 40-50g of fibre a day, this can reduce magnesium absorption. High zinc intakes of 142 mg/day can also affect absorption (3).Not getting enough protein can affect your small intestine's ability to absorb magnesium. However, too much protein can have undesirable effects. If your protein intake is more than 94g per day, the amount of renal magnesium passed through the body may also increase (3).The good news is that the body can adjust its ability to absorb necessary minerals like magnesium depending on your daily food intake. Magnesium absorption through the gut can increase by up to 75% for a person who is not getting enough magnesium from diet. This amount reduces to 25% on high-magnesium diets.Benefits of magnesium for brainStudies show that increasing brain magnesium leads to the enhancement of learning abilities, working memory, and short- and long-term memory in rats. The nervous system requires sufficient amounts of key minerals like magnesium to keep it working efficiently. This is due to the fact that it comprises a complex network of the brain, spinal cord, and nerves.Here are the benefits of magnesium for brain and nervous system health.Maintains nervous system functionMagnesium plays an important role in the normal functioning of the body's cells. This includes the nerve cells or neurons that carry messages from the brain to all our organs and body parts (4).Magnesium is involved in neural processes like cellular respiration, protein synthesis, membrane stability, and regulation of vascular tone (5), among many other functions. When all these processes run smoothly, the nervous system performs its job with ease. One way to ensure the efficiency of these processes is by consuming sufficient magnesium.Glutamate sends signals in the brain and throughout the body. It can be found in different types of food and is popularly known as monosodium glutamate (MSG). Having too much of it can damage nerve cells and the brain (6). Magnesium guards the nervous system against overactivity that can be caused by excessive glutamate (6).Magnesium relaxes the vascular smooth muscle, causing blood vessels to expand. This process is known as vasodilation (7) and it increases blood flow to the brain. Vasodilation allows more oxygen and nutrients to reach the brain to keep it healthy.Supports cognitive functionA growing body of scientific studies suggests that magnesium can maintain and promote cognitive health (5). Cognitive health refers to the ability to think, learn, and remember.Magnesium, especially when paired with zinc, has positive effects on academic performance (5). Specifically, magnesium therapy has shown promise in improving working memory and reference memory (5). Doctors continue to study how vital nutrients and minerals interact with each other to enhance learning and memory-related benefits of magnesium.Researchers are also studying how magnesium may speed up recovery after a traumatic brain injury and hasten the recovery of parts of the brain that control senses, memory, and language (5). It has been suggested that magnesium stimulates strong biological activity that crosses the blood-brain barrier and improves cognitive performance (5). Clinical studies are also exploring the benefits of magnesium for brain-related disorders.Maintains nerve conduction and neural healthNerve cells are important parts of the nervous system. They convey information from our brain to different organs and body parts and vice versa in a process called nerve conduction.Neurons are crucial in this process as the messenger of information or signals. Magnesium helps smooth the process of information transfer of neurons through the axon (2). The axon is a fibre-like part of the neuron that carries information to other neurons. When magnesium levels are low, the effectiveness of the axon can be compromised. At the same time, the speed in which information is transferred increases (2). A combination of these conditions triggers a release of information through the neurons and can affect muscle function.Helps prevent dietary magnesium deficiencyStress and certain health conditions may cause magnesium deficiency. They can affect the body's ability to modulate stress response and emotions (8).While the body is built to withstand a degree of stress, extended activation of the stress response and overexposure to stress hormones can be harmful. These affect your ability to think clearly and put you at increased risk of developing other health complications.When your body is under stress, the adrenal glands release hormones to help you respond to a perceived threat. However, stress hormones, though essential, can deplete magnesium levels in the body by increasing the amount that is passed in urine (8).Low magnesium levels also stimulate the release of catecholamines, a group of stress hormones that deplete magnesium levels further (8). Since hypomagnesemia, or magnesium deficit, often goes undetected (2), some doctors suggest that magnesium tests be carried out routinely on acutely ill patients.Long-term stress may also result in hypomagnesemia9. Hypomagnesemia together with chronic stress can aggravate the symptoms of both conditions (8).Studies have also pointed out that magnesium plays a role in modulating the hypothalamic-pituitary-adrenocortical (HPA) axis, our central stress response system (8). It interacts directly and indirectly with neurotransmitters and neurohormones involved in the stress response. Over 325 enzymes dependent on magnesium are enzymes from the nervous system (8), pointing to the potentially significant role of magnesium in modulating the stress response.With regard to mental health and mood disorders, doctors are studying the potential effects of magnesium for the brain (7). In experimental studies, the mineral was found to affect how the serotonergic system functions (7). This system is a vital resource of serotonin, an important neurotransmitter that modulates higher brain functions, including emotional behaviour.Supports healthy neuromuscular functioningThe neuromuscular system is made up of the muscles and nerves that enable you to move (10). Under normal conditions, the nerves and muscles work together to generate movement without issue. However, the neurons that instruct muscles and nerves to work together can become compromised. It is a problem that can be remedied by getting enough magnesium for brain health.Some studies have revealed that the neuromuscular system may be the first system to show signs of a magnesium deficiency (2). The effects of hypomagnesaemia on the neuromuscular system may include (2): Muscle cramps Muscle weakness and tremors Vertigo Irregular and involuntary movements The normal range of serum magnesium concentrations is 0.75-0.95 mmol/L (9). If it falls past the 0.75 mmol/L mark, hypomagnesemia sets in and may cause neuromuscular problems (9).What are magnesium-rich foods?While the body is able to produce magnesium, you can ensure sufficient intake of the mineral by consuming magnesium-rich foods. Australians can get most of the magnesium they need from green leafy vegetables, nuts, seeds and whole grains as well as fibre-rich foods (1).Here's a list of magnesium-rich foods (1) that you can consider adding to your diet: Pumpkin and chia seeds Almonds Cashews Peanuts Soymilk Oatmeal Avocado Brown rice Milk It would be worth noting that processing and refining of foods during manufacturing or cooking can cut magnesium content by as much as 85% (2). For example, boiling can result in a significant loss of magnesium (2). To maximise your intake of this mineral from food, you can put together a meal containing as much unprocessed magnesium-rich foods. A salad of green, leafy vegetables is a good example. You can also snack on almonds and peanuts that haven't been blanched or roasted.How much magnesium should I get daily?According to healthdirect.gov.au, the recommended daily intake for magnesium (11) is 400mg for men under 30 years old and 420mg for those aged 31 and above. Women aged 30 and below need 310mg of magnesium each day and 320mg by the time they turn 31.Signs of magnesium deficiencyDespite the clear benefits of magnesium for brain health, more than one in three Australians are not getting enough of this key mineral (1).Magnesium deficiency may or may not come with symptoms (9). However, persistently low magnesium levels may cause visible symptoms among certain individuals.If you're falling short of the recommended daily intake of magnesium, you may experience headaches and migraines. Magnesium deficiency is linked to factors that may contribute to these severe headaches, like vasoconstriction (9). It causes blood vessels to narrow and limits blood flow to the brain. Doctors have found that people who experience migraines have lower levels of serum and tissue magnesium than those without (9).Other symptoms of magnesium deficiency may include: Loss of appetite Nausea Vomiting Fatigue Lethargy Muscle weakness If left untreated, these symptoms can interfere with day-to-day living and sleep. In severe cases of magnesium deficiency, you may experience the following symptoms (3): Weight loss Hyperirritability Hyperexcitability Numbness/tingling Muscle cramps or muscle spasms Seizures or convulsions Tetany Abnormal heart rhythm On its own, magnesium deficiency poses health problems, but it can also result in imbalance of its associated minerals over time.For instance, magnesium plays a role in the metabolism of calcium and contributes to the structural development of your bones. This is why severe magnesium deficiency can also cause low calcium in the blood (9). In some studies on animals (12), it was observed that restricting magnesium in diets can reduce bone density. Low bone density increases the risk of injuries brought about by weakened bones.Additionally, extreme magnesium deficiency may cause potassium levels to drop and cause worryingly low calcium in the blood (9). This condition can develop because magnesium contributes not only to the transport of calcium ions but also carries potassium ions across cell membranes.How do I know if I have a magnesium deficiency?Your healthcare provider may order a series of tests to discover if you are getting enough magnesium. These tests analyse your body's serum magnesium concentration (2).Your healthcare provider may opt to analyse intracellular magnesium in your red blood cells, mononuclear blood cells, and skeletal muscles (2).Some experts also recommend looking at the amount of magnesium in your urine after a non-oral means of drug administration. Although it is more invasive, a magnesium tolerance test usually paints a fair picture of magnesium levels in adults.Here are other procedures that may be used to assess a person's magnesium status: Metabolic balance studies Magnesium loading test Fluorescent dye Nuclear magnetic resonance spectroscopy Magnesium balance Isotope studies Hair or tooth tests Functional assays Is there such a thing as too much magnesium for the brain?Doctors believe that excessive magnesium intake from food does not pose a health risk among healthy individuals. This is not a concern since kidneys can eliminate excess magnesium by passing urine (9).However, some medications like laxatives and antacids may contain high amounts of magnesium. Diarrhoea and abdominal cramping are the first signs of excess intake (9). The laxative effects of magnesium are caused by the activity of unabsorbed salts in the intestine and colon.The Australian National Health and Medical Research Council set an upper intake level (3) or the maximum level that is likely to cause negative health effects. Adult men and women are encouraged to keep magnesium supplements to 350mg/day to prevent any unintended side effects (3).Should I take magnesium supplements?As we age, the amount of magnesium absorbed by the gut decreases (9). Over the course of a lifetime, the magnesium stored in bones is cut by nearly half, even as the excreted amount increases. This makes older adults more vulnerable to magnesium deficiency, especially if they have pre-existing health conditions. If those in this group are taking medications, the risk of magnesium depletion increases.If you are one of these at-risk groups or feel that you're not getting enough magnesium from your diet, it may be worth looking into supplements. Magnesium supplements come in several forms, including magnesium oxide, citrate, and chloride. Vitable's magnesium citrate is highly bioavailable, which means your body can absorb the mineral and extract the benefits faster.You've come to the right place if you're looking for custom vitamins! Vitable gives you complete control over how you want to engineer your daily vitamin packs. Once you've put together your supplement subscription, we've got the rest covered. This means having your own vitamin delivery in Australia.Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Calcium Plus | Vitamin C | Vitamin D | Cranberry*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Healthdirect. Foods high in magnesium. https://www.healthdirect.gov.au/foods-high-in-magnesium Accessed August 14, 20212. National Institutes of Health (2003). Magnesium Metabolism and its Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/ Accessed August 14, 20213. Nutrient Reference Values – Magnesium. https://www.nrv.gov.au/nutrients/magnesium Accessed August 14, 20214. National Institute of Child Health and Human Development. What are parts of the nervous system? https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/parts Accessed August 14, 20215. National Institutes of Health. (2011). The role of magnesium therapy in learning and memory. https://www.ncbi.nlm.nih.gov/books/NBK507270/ Accessed August 14, 20216. National Institutes of Health. (2018). The role of magnesium in neurological disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/ Accessed August 14, 20217. National Institutes of Health. Magnesium. https://www.ncbi.nlm.nih.gov/books/NBK209305/ Accessed August 14, 20218. National Institutes of Health. (2011). Magnesium and stress. https://www.ncbi.nlm.nih.gov/books/NBK507250/ Accessed August 14, 20219. National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Accessed August 14, 202110. Healthdirect. Neuromuscular system. https://www.healthdirect.gov.au/neuromuscular-system Accessed August 14, 202111. Healthdirect. Magnesium. https://www.healthdirect.gov.au/magnesium Accessed August 14, 202112. 12. National Institutes of Health (2013). Magnesium and Osteoporosis: Current state of knowledge and future research directions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/ Accessed August 14, 2021
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Top brain food to keep your mind and memory sharp!
Every thought and movement we make is controlled by our brain. It is like the human body's headquarters. In this article, we delve into everything you need to know about the brain and what it does, why it's important to nurture and keep it healthy, and what food and brain supplements work best for a sharp mind.Basics about the brainThe grey matter anatomyAmong the brain's most basic functions is to convert signals it receives from our five senses. The brain makes sense of what we taste, touch, smell, see and hear, providing guidance on how we should behave accordingly depending on sensory and environmental stimuli. But in reality, the brain does so much more for us than just interpreting stimuli. The brain has three segments: the hindbrain, forebrain, and midbrain. Each segment fulfills a unique function. The hindbrain includes the spinal cord, brain stem and a chunk of tissue called the cerebellum. Together, these oversee two involuntary, yet critical, bodily functions: breathing and keeping our heart pumping. The cerebellum in particular is what allows us to perform coordinated movement—such as when we walk, use a computer, or dance—and learn new actions, like when we perform a new sport or try out any other novel physical activity that requires us to remember steps needed to perform it. When you move up the brainstem, you find the midbrain. The midbrain controls reflex reactions, plays a role in eye movements, and is in charge of helping us carry out voluntary, deliberate actions. Finally, there's the forebrain, the largest and most developed segment of the brain. It's mostly made up of the cerebrum where memories are stored, and where the abilities to plan and rationalise, make judgments and decisions, and act on these thoughts are anchored. The cerebrum is further divided into two halves, which you might already know as the brain's two hemispheres. The left and right hemisphere communicate with each other through nerve fibres found in the space between them. The left hemisphere forms the ability to form words, while the right develops abstract reasoning. Within the brain are several other structures which themselves have specialised functions.For instance, the hypothalamus, a small pearl-sized structure, is what wakes us up in the morning. It's the tiny part of our brain that you can thank for releasing adrenaline during high-pressure situations such as when we have school exams or job interviews. The hippocampus, meanwhile, organises memories into long-term storage and fetches them when needed and the thalamus relays signals from the senses to and from the spinal cord and cerebrum. On the smallest scale, the brain is composed of cells called neurons. Given this snapshot of the anatomy of the brain, you can see how complex the organ is. It can become susceptible to illness if not taken care of, including over 600 neurological diseases and disorders (1).When we talk about brain health or making sure we maintain healthy brain functioning, we mean taking care of all of the brain's structures, from the largest to the smallest, and from the most simple to the most sophisticated. By doing so, we essentially take care of our whole body that depends on a healthy brain to be well and essentially, to stay alive.The importance of brain foodResearch has found that feeding habits have always been closely connected to the advancement of human civilisation, and in turn the evolution of the brain as we now understand it. Even in non-human animals, the way food is obtained and how energy is expended by the brain gives rise to the development of advanced cognitive skills needed to push a species forward. The study used the example of wildebeest, a herd animal, that travelled miles to feed in the savannah: this habit would need “complex navigational, defensive and cognitive conducts for survival”. It further illustrated that if an animal ate a poisonous food, its brain would learn and remember to avoid that taste; while if it ate a particularly pleasant food, its brain would in a similar way, associate it to the brain's reward center (2). More modern studies conducted in recent years have suggested that consumption of brain food rich in certain nutrients would nurture cognitive function and processes in humans. In contrast, foods high in saturated fats have become known for diminishing molecular substrates that help in cognitive processing and adding to the risk of neurological malfunction (2).Eating more brain foodWhat a grocery list of brain food looks likeAccording to nutritionists, a balanced diet made up of fruits, vegetables and whole grains is the best kind of brain food. As for including protein in brain food, fish and plant sources are preferred, while healthy fats such as olive oil are unanimously recommended over saturated fats. As a rule of thumb, it's even been said that each meal, or at least one meal in your day, should have all the colours of the rainbow represented. While our plates look extra vibrant, this isn't actually for aesthetic reasons; colourful meals signify the presence of different minerals, vitamins, and other good-for-the-brain nutrients that your body will be happy to absorb and utilise.VegetablesLeafy greens and vegetables especially dark green ones like kale, spinach, and broccoli contain nutrients beneficial to the brain3. They're packed with things like vitamin K (promotes strong bones, healthy blood vessels and maintains psychomotor behaviour and cognition (5)); lutein (linked to improving cognitive abilities in the realms of language, learning, and memory (6)); folate (needed for the formation of neurotransmitters, without which mood disorders are more likely to develop (7)); and beta-carotene (protects you against mental decline (8)).Fatty fishMeanwhile, several varieties of fatty ang oily fish are abundant sources of omega-3 fatty acids and unsaturated fats, which are related to lower blood levels of beta-amyloid, a protein that contributes to cognitive decline.BerriesBerries, on the other hand, have been singled out from other fruits due to their high content of flavonoids which not only give them their colour, but have been observed to improve memory. Nuts and seeds are a good source of Omega 3 fatty acids and powerful antioxidants, which are must have brain foods (40). The walnut has also been discovered to improve cognitive function as it contains alpha-linoleic acid, a type of omega-3 fatty acid, associated with lower blood pressure and healthy arteries. Generally, food that is good for the heart and blood vessels are good brain food as well.How to adjust diets to include more brain foodMedical experts have also supported what is called the MIND diet, a blend of two previously existing diets: DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet9. DASH is a research-based diet that highlights fruits, vegetables, whole grains, fat-free or low-fat dairy products, fish, poultry, beans, nuts, and healthy plant oils (10).The Mediterranean diet, so named for the region whose cooking styles and flavours it adopts, is also plant-based with a focus on healthy fats and moderation in consumption of red meat, sweet and wine (11). Dark chocolate loaded with cacao flavonoids is an antioxidant known to encourage neuron and blood vessel growth in parts of the brain involved in memory and learning (40). Research shows that Blueberries with their Anthocyanin dyes, are known for their contribution towards improved cognitive ability, neurogenesis and growing brain cells (42). Other antioxidants and free radical scavengers are turmeric, broccoli, and green tea (41).The hybrid diet has been shown to delay brain ageing by a whopping 7.5 years and reduce the risk of age or stress-related cognitive decline (9).Taking brain supplementsThe general rule of brain supplementsSupplements that support brain health are an increasingly popular addition of Vitable customers and Australians in general. Their convenience as well as the option to customise your supplement packs to contain only the minerals and vitamins you need for your brain health are what make it so easy. However, even with the existence of quality brain supplements, the best way to feed your body brain food is still with a proper diet. Supplementation becomes an alternative if, for any reason, you're unable to get the brain food you need from actual food sources. Those with lifestyle or dietary restrictions, for instance, can benefit the most from brain supplements. Additionally, if you find it difficult to add variety and healthier components to your daily meals, or simply want to ensure that you receive sufficient amounts of specific nutrients, supplementation may be right for you as well.Brain supplements to considerHere are some supplements you can consider to be part of your healthy and well-rounded diet to support brain health:ZincThis mineral makes its way to our body as brain food from a healthy diet. It's not naturally found or produced in the body, so to make sure you get enough of it, you can get it from food sources like oysters, beans, nuts, whole grains, and poultry, or through supplements (12, 13). Getting enough zinc every day means you're able to support brain function adequately.IronJust like zinc, iron is a key mineral that makes up much of brain food but isn't produced by the body. Due to this, our bodies require high iron in our diets. Those with healthy levels of iron usually have diets consisting of lean meat, seafood, poultry, beans, lentils, spinach, nuts and dried fruits (15). Iron comes from varied food sources, but often, it also comes in the form of supplements. *Iron should only be taken if prescribed by your doctor.AstaxanthinThis carotenoid is a strong antioxidant and anti-inflammatory agent, produced by a number of freshwater and marine microorganisms, fungi, bacteria, yeast and microalgae. You can increase your intake of things like seaweed, prawn, crab, and salmon to get more of this brain food. However, seafood might be hard to come by for some or might not please your palate, which means that astaxanthin supplements could be worth considering.AshwagandhaThis herb has been used as a tonic in the Indian Ayurvedic system of medicine as well as in Chinese herbal remedies for centuries. As an adaptogenic herb, it's essentially consumed for its restorative and rejuvenating properties. Ashwagandha is widely used for its ability to support memory recall.Ashwagandha is taken as a tea, in powder form to add to different dishes.MagnesiumMagnesium helps the brain in a very important way: by maintaining cognitive function, thus ensuring that the brain continues to fulfill all its responsibilities day in and day out. For example, an animal study showed that increased magnesium protected brain capacities for learning and memory (25).Magnesium as brain food is consumed through lots of plant-based foods. Readily available dark green leafy vegetables, nuts and legumes, and whole wheats all are magnesium-dense choices. If you're not one to fuel up on veggies on the daily, magnesium brain supplements can be an option to take alongside your meals.B complexVitamin B complex is actually composed of eight water-soluble B vitamins which perform interconnected roles that benefit brain health. Together, these B vitamins maintain brain health and also support nervous system health. Specifically, thiamin (B1) maintains cell membrane structure including that of neurons; riboflavin (B2) is needed for the metabolism of fatty acids in brain lipids; biotin (B7) protects you from a host of neurological ailments; and vitamin B6 influences the rate at which neurotransmitters are synthesised (26).Acetyl L-carnitineThis compound is the acetylated derivative of L-carnitine which delivers long chain fatty acids to the mitochondria for breakdown into fuel. It helps with the brain's synaptic activity, also known as the transfer of information from one neuron to another. This supports the proper functioning of our central nervous system (29). In this way, it supports nervous system health and maintains brain function.Eat more animal meat to get more of this brain food through your diet. Generally, the redder the meat, the more of this brain food you'll get. Or, if you'd rather keep your consumption of meat at a minimum or don't eat meat at all, it may be a good idea to consider adding this to your pack of brain supplements.Vitamin B12Cobalamin, as vitamin B12 is also called, supports brain health through mechanisms which may prevent nerve damage (30). It also maintains brain function given evidence linking low levels of B12 to neurocognitive disorders. Treatment with B12 and folate in patients with mild cognitive impairment could delay brain atrophy (31).Vitamin CEven though you might have never considered vitamin C as brain food, it's likely that you've already been taking it as a regular supplement. It does more than just boost immunity; it's a brain food that you can get more of with increased consumption of citrus fruits, and it's important for brain health because of how it helps the synthesis of neurotransmitters and maintains brain function (32).Ginkgo and BrahmiGinkgo and Brahmi have been historically thought of as brain tonics to enhance brain health. Those who subscribe to traditional Indian and Chinese systems of medicine may be familiar with these herbal remedies, as they've likely taken them as teas or used them as healthy flavouring agents to a variety of dishes (35). They're definitely best enjoyed when you can taste them in their natural forms, but if preparation of these herbs as beverages or ingredients sounds like too much hassle for you, brain supplements containing them are your best bet.Fish oilFish oil brain supplements are an excellent source of omega-3 fatty acids, but you can also consume them naturally if you adjust your diet to include more mackerel, salmon or tuna, as well as nuts and seed (36). The collective benefits of a diet rich in omega-3 fatty acids enhanced by brain supplements include support of nervous system health, as well as maintenance of brain function and health (38). Eating brain foods goes a long way to keeping your brain healthy, to increase your nutrient intake and support your brain further, consider a multivitamin subscription from Vitable. These personalised vitamin packs from Australia give you the nutrients you need not just for brain health, but for other health aspects too. Make use of our nationwide vitamin delivery service when you sign up for the best vitamin packs in Australia.Find out more about other areas that the above supplements can help you with:Zinc plus copper | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo Brahmi | Fish Oil*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. "Brain Basics: Know Your Brain". National Institute of Neurological Disorders and Stroke. Published 6 Sept 2021 on https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Know-Your-Brain . Accessed on 18 Sept 2021. 2. Gomez-Pinilla, F. "Brain foods: the effects of nutrients on brain function." Nature Reviews Neuroscience. Published 9 Jul 2008 in Nature Reviews Neuroscience; 9(7): 568-578. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/ . Accessed 21 Sept 2021.3. "Foods linked to better brainpower." Harvard Health Publishing. Published 6 Mar 2021 on https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower Accessed 21 Sept 2021.4. "Vitamin K Fact Sheet for Consumers." National Institutes of Health. Published 22 Mar 2021 on https://ods.od.nih.gov/factsheets/VitaminK-Consumer/ . Accessed 21 Sept 2021.5. Ferland, G. "Vitamin K, an emerging nutrient in brain function." Biofactors. Published 15 Mar 2012 on Biofactors; 38(2): 151-7. https://pubmed.ncbi.nlm.nih.gov/22419547/ . Accessed 21 Sept 2021.6. Flaherty, J. "Lutein May Have Role in Brain Health." Tufts Now. Published 24 Oct 2014 on https://now.tufts.edu/articles/lutein-may-have-role-brain-health . Accessed 21 Sept 2021.7. "Folate for Heart and Brain Health." Michigan Association of Naturopathic Physicians. Published 13 Jan 2013 on https://www.michnd.org/folate-for-heart-and-brain-health/ . Accessed 21 Sept 2021.8. "Beta Carotene may help keep the brain young." Fisher Center for Alzheimer's Research Foundation. Published 5 Dec 2007 on https://www.alzinfo.org/articles/drugs-and-treatment-29/ . Accessed 21 Sept 2021.9. "Nutrition and healthy eating: Improve brain health with the MIND diet." Mayo Clinic. Published 31 Jul 2019 on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/improve-brain-health-with-the-mind-diet/art-20454746 . Accessed 21 Sept 2021.10. "DASH Eating Plan." Medline Plus. Published 4 Aug 2021 on https://medlineplus.gov/dasheatingplan.html . Accessed 21 Sept 2021.11. "Nutrition and healthy eating: Mediterranean diet for heart health." Mayo Clinic. Published 23 Jul 2021 on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 . Accessed 21 Sept 2021.12. "Zinc Fact Sheet for Consumers." National Institutes of Health. Published 22 Mar 2021 on https://ods.od.nih.gov/factsheets/Zinc-Consumer/ . Accessed 18 Sept 2021.13. "Zinc and your health." Healthdirect. Published Mar 2021 on https://www.healthdirect.gov.au/zinc . Accessed 21 Sept 2021.14. Pfeiffer, CC & Braverman, ER. "Zinc, the brain and behavior." Biological Psychiatry. Published Apr 1982; 17(4):513-32. https://pubmed.ncbi.nlm.nih.gov/7082716/ . Accessed 18 Sept 2021.15. "Iron Fact Sheet for Consumers." National Institutes of Health. Published 22 Mar 2021 on https://ods.od.nih.gov/factsheets/iron-consumer/ . Accessed 21 Sept 2021.16. "Iron." BetterHealth Channel. Published 17 Nov 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron . Accessed 21 Sept 2021.17. Pinero, DJ. & Connor, JR. "Iron in the Brain: An Important Contributor in Normal and Diseased States." The Neuroscientist. Published 1 Dec 2000 on https://journals.sagepub.com/doi/10.1177/107385840000600607 . Accessed 18 Sept 2021.18. Satoh, T. "Chapter 38 - Astaxanthin: Health Benefits and Toxicity." Nutraceuticals, Academic Press. Published in 2016; pp. 531-539. 19 https://www.sciencedirect.com/science/article/pii/B9780128021477000383 . Accessed 21 Sept 2021.19. Galasso, C., et. al. "On the Neuroprotective Role of Astaxanthin: New Perspectives?" Marine Drugs. Published on 24 Jul 2018; 16(8): 247. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117702/ . Accessed 21 Sept 2021.20. Singh, N. et. al. "An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda." African Journal of Traditional, Complementary and Alternative Medicines. Published 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ . Accessed 18 Sept 2021. 21. Candelario, M. et. al. "Direct evidence for GABAergic activity of Withania somnifera on mammalian ionotropic GABAA and GABAp receptors." Journal of Ethnopharmacology. Published Aug 2015. https://pubmed.ncbi.nlm.nih.gov/26068424/ . Accessed 18 Sept 2021.22. Choudhary, D. et. al. "Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions." Journal of Dietary Supplements. Published Nov 2017. https://pubmed.ncbi.nlm.nih.gov/28471731/ . Accessed 18 Sept 2021.23. Institute of Medicine (US) Committee on Nutrition, Trauma, and the Brain; Erdman J, Oria M, Pillsbury L, editors. Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel. Washington (DC): National Academies Press (US); 2011. 12, Magnesium. https://www.ncbi.nlm.nih.gov/books/NBK209305https://www.ncbi.nlm.nih.gov/books/NBK209305/#:~:text=MAGNESIUM%20AND%20THE%20BRAIN%20Magnesium%2C%20which%20is%20transported,inhibits%20the%20actions%20of%20the%20excitatory%20neurotransmitter%20glutamate . Accessed 18 Sept 2021.24. Kirkland, AE, Sarlo GL, Holton KF. "The Role of Magnesium in Neurological Disorders." Nutrients 10(6):730. Published 6 Jun 2018 on https://pubmed.ncbi.nlm.nih.gov/29882776/ . Accessed 18 Sept 2021.25. Xu ZP, et. al. "Magnesium Protects Cognitive Functions and Synaptic Plasticity in Streptozotocin-Induced Sporadic Alzheimer's Model." PLoS One. Published 30 Sept 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4182554/ . Accessed 23 Sept 2021.26. Kennedy DO. "B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review." Nutrients. Published 28 Jan 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ . Accessed 18 Sept 2021.27. Ferreira GC, McKenna MC. "L-Carnitine and acetyl-L-carnitine roles and neuroprotection in developing brain." Neurochemical Research. Published 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5621476/ . Accessed 18 Sept 2021.28. Kobayashi S et. al. "Acetyl-L-carnitine improves aged brain function." Geriatrics & Gerontology International. Published Jul 2010 on https://pubmed.ncbi.nlm.nih.gov/20590847/ . Accessed 18 Sept 2021.29. Traina, G. "The neurobiology of acetyl-L-carnitine." Frontiers in Bioscience. Published Jun 2016 on https://pubmed.ncbi.nlm.nih.gov/27100509/ . Accessed 18 Sept 2021.30. "Diabetic neuropathy: Can dietary supplements help?" Published 27 Jun 2020 on https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/in-depth/diabetic-neuropathy-and-dietary-supplements/art-20095406 . Accessed 18 Sept 2021.31. Health Quality Ontario. "Vitamin B12 and cognitive function: an evidence-based analysis." Ontario Health Technology Assessment Series. Published Nov 2013 on https://pubmed.ncbi.nlm.nih.gov/24379897/ . Accessed 18 Sept 2021.32. Travica N, et. al. "Vitamin C Status and Cognitive Function: A Systematic Review." Nutrients. Published 30 Aug 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622720/ . Accessed 18 Sept 2021.33. "Ginkgo biloba: dietary supplements for brain health." The Department of Defense Dietary Supplement Resource. Published 15 Jan 2021 on https://www.opss.org/article/ginkgo-biloba-dietary-supplements-brain-health . Accessed 18 Sept 2021.34. Vollala VR, Upadhya S, Nayak S. "Enhancement of basolateral amygdaloid neuronal dendritic arborization following Bacopa monniera extract treatment in adult rats." Clinics (Sao Paulo, Brazil). Published 2011 on https://pubmed.ncbi.nlm.nih.gov/21655763/ . Accessed 18 Sept 2021.35. Stough C, et. al. "The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects." Psychopharmacology (Berlin). Published Aug 2001 on https://pubmed.ncbi.nlm.nih.gov/11498727/ .36. "Fish oil." Mayo Clinic. Published 8 Dec 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810 . Accessed 18 Sept 2021.37. Mazereeuw G, et. al. "Effects of omega-3 fatty acids on cognitive performance: a meta-analysis." Neurobiology of Aging. Published 3 Feb 2012 on https://pubmed.ncbi.nlm.nih.gov/22305186/ . Accessed 18 Sept 2021. 38. Lauritzen L, et. al. "DHA Effects in Brain Development and Function." Nutrients. Published 4 Jan 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728620/ . Accessed 18 Sept 2021.39. Vollet K., et. al. "Prenatal fish oil supplementation and early childhood development in the Upstate KIDS Study." Cambridge University Press. Published 24 Apr 2017 on https://www.cambridge.org/core/journals/journal-of-developmental-origins-of-health-and-disease/article/abs/prenatal-fish-oil-supplementation-and-early-childhood-development-in-the-upstate-kids-study/6CDD52B4B7DDA06329A3A8E3ECC93351. Accessed 23 Sept 2021.40. https://www.medicalnewstoday.com/articles/324044#nuts-and-seeds Jan 202041. https://www.medicalnewstoday.com/articles/324044#nuts-and-seeds 2015-2142. https://daringtolivefully.com/grow-new-brain-cells
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Exercise and the brain: How working out is good for both your mind and body
Fun fact: the brain works just like muscles! You can do a bunch of things like memory exercises to ensure you stay sharp upstairs. But did you know that plain ol' physical activity or just moving around helps improve brain function too? That's not all, physical activity can help develop muscles, maintain skin health, and promote weight loss. Here's a list of things on how exercise can help improve cognitive areas of your brain to staybrain healthy.Exercise benefits your cognitive skillsCognitive skills are brain-based skills that cover things like learning, reasoning, and memory formation. In different situations that people encounter on a daily basis, cognitive skills help a person process information correctly and carry out tasks of varying levels of novelty and difficulty with ease. However, cognitive skills are known to decline with age or can be compromised by other factors such as stress. The benefits of exercise are manifold and can add years to your life (10).Exercise is your best bet to keep these skills sharp, showing the link between exercise and the brain. In one study, doctors learned that physical exercise or activity improves memory and thinking in activities that require more use of these skills, especially among older adults (1). To be more specific, cardio exercises that get your heart pumping and increase heart rate, like brisk walking, cycling, and running, are particularly helpful in slowing down cognitive decline, especially when it is age-related (2).Regular movement reduces stressRegular physical activity can reduce the effects of stress by increasing the production of endorphins or what you might know as one of “the happy hormones (3).” The hormone earned its nickname thanks to two of its main functions: the alleviation of discomfort and its ability to provide a general sense of well-being. If you've ever heard of marathoners talking about experiencing a runner's high, or how any individual who gets regular exercise say they feel better after a workout, those sensations are caused by aerobic activity that stimulates the production of endorphins. Endorphins at their most powerful have even been described as the body's naturally produced painkillers, making them one of the body's first lines of defence against stress (9).Perhaps the biggest benefit of having endorphins regularly flowing through your body is that you become more resilient to negativity. While stress is an unavoidable part of life, what matters is how well we're able to handle it. With endorphin-stimulating exercise, we can remain motivated, focused, and energised regardless of the stressful situations that come our way.Another way we see positive effects of exercise on the brain is when physical activities, especially those involving slow, deliberate, repetitive motions, become meditative and calming. The body is exercised and the mind unwinds in another show of the relationship between exercise and the brain.Physical activity can regulate moodRegular physical activity is an excellent way to lift your mood, highlighting another connection between exercise and the brain. Research has found that exercise can be effective in alleviating mild to moderate cases of mental health issues and other experiences of low mood. Both aerobic exercise and strength training are useful in reducing these mood-related symptoms. While the exact mechanism by which exercise does this has yet to be fully understood, doctors believe that exercise is linked to increased production of serotonin. Similar to endorphins, serotonin regulates our feelings of well-being and happiness (4). Exercise also encourages a brain-derived neurotrophic factor that aids the process of neurogenesis or the process in which fresh brain cells are born. This allows the brain to recover more quickly from stressful events; meaning you could feel down for shorter periods, be able to bounce back faster from emotional stress more quickly, or not be as adversely affected by negative emotions. Additionally, this neurotrophic factor can reduce immune system chemicals that may aggravate the symptoms of mood disorders (4).Being active can reduce inflammationIt's true! Exercising is important in protecting the inner workings of our physical health. While inflammation is an essential part of the body's response to a threat, excessive inflammation can take a toll on the body and the brain. When the body is inflamed, several mechanisms are activated and this may result in neurodegeneration or loss of function of nerve cells (5). It is believed that regular exercise has anti-inflammatory effects. Studies have shown that regular exercise can reduce fat mass and adipose tissue inflammation (6). Done properly and regularly, cardiovascular exercise can reduce markers of systemic inflammation.Regular workouts can change the physical structure of the brainOne of the effects of exercise on the brain is being able to create structural changes in the organ itself. Specifically, exercise can increase the thickness of the cerebral cortex, the outermost layer of the brain, and improve the structure of white matter, the nerve fibres that connect the brain to grey matter (1). This is important because brain tissue is essentially made up of grey matter and white matter; its physical existence would be greatly compromised if either white or gray matter was lacking, or damaged. The volume of grey matter is also believed to be linked to various cognitive abilities. In one study, increases in oxygen uptake that occurs during cardio exercise was linked to increased volume of grey matter (2). Increasing gray matter should matter to you because it's what allows us to control movement, form memories, and regulate our emotions. If these are brain functions you'd like to be able to maintain over time, exercise and the brain is a topic worth exploring.Social interaction and forging bonds with other adults, partaking in hobbies and meaningful activities, managing stress through relaxation techniques are some ways of brain training important for the maintenance of healthy cognition and brain health, and to prevent serious cognitive impairment (11).Combining exercise with supplementation for the brainScience has repeatedly shown the relationship between exercise and the brain. Exercise has many positive effects on the brain, but for those that would like to do more for brain health, you may also want to consider eating a healthy diet that consists of all the important brain-supportive nutrients. Alongside a well-rounded diet, mineral and vitamin supplements can help support the relationship between exercise and the brain. Here are specific supplements you can consider for brain health:Zinc plus copperZinc is an essential mineral that plays an important role in the normal development of the central nervous system (7). The highest concentrations of zinc in the body are found in cells located in the hippocampus, a region of the brain responsible for learning and memory, highlighting the link between zinc and maintaining brain function.IronWith iron playing an important role in oxygen transport, it is no surprise that it is also an essential mineral needed for brain function. It is closely involved in cellular metabolism and neurotransmitter synthesis. Inversely, an iron deficiency is linked with impaired cognitive faculties. *Iron should only be taken if prescribed by your doctor.AstaxanthinStudies suggest that astaxanthin, a lesser-known natural antioxidant and anti-inflammatory agent, has the potential to support cognitive function among ageing individuals. Astaxanthin in supplement form is uniquely designed to support cognitive function.AshwagandhaAshwagandha is an adaptogenic herb that helps the body adapt better to stress and reduces symptoms of stress. Vitable's Ashwagandha also helps reduce symptoms of mild anxiety.MagnesiumMagnesium is involved in several processes at the cellular level that keeps the nervous system performing at its best. It supports nerve conduction, a process where nerves send information to parts of the body and vice versa, and contributes to supporting brain function.B complexThe B group of vitamins are essential in the optimal functioning of the body, including maintaining brain health. Studies suggest a link between cognitive ability and vitamin B levels. Vitables's B complex harnesses the power of each B vitamin to help you manage stress and support brain development and function.Acetyl L-carnitineStudies show that the acetylated and bioavailable form of L-carnitine can improve the cognitive function of individuals facing age-related cognitive issues. Supplementation of ALC has been shown to support the health of the nervous system by maintaining brain health. If you're looking for an ALC supplement, Vitable's ALC helps maintain and support cognitive functions and assist the synthesis of neurotransmitters.Vitamin CBeyond boosting your immunity, vitamin C is being studied for its potential therapeutic roles against neurodegenerative disorders involving high levels of oxidative stress (8). Vitable's Vitamin C Plus is enriched with rosehip to help protect immune cells from toxic compounds which plays a role in boosting the immune system and supporting brain health.Vitamin B12Vitamin B12 maintains brain health. Specifically, this B vitamin has been studied for its contribution to fighting memory loss.Ginkgo and BrahmiGinkgo and Brahmi are two medicinal herbs known for their brain-boosting abilities. They've been part of traditional Chinese and Indian medicinal systems for centuries and have been touted for their abilities to nourish the brain. Vitable harnesses the powerful abilities of these two herbs considered as brain tonics to support overall brain function.Fish oilFish oil contains omega-3 fatty acids that play an important role in the development of the central nervous system as it maintains cell membrane fluidity and enzyme function, among other functions. Vitable's Fish Oil supplement is a concentrated blend of naturally-derived omega-3 fatty acids.While exercise is a powerful way to improve brain health and ward off disease, you may also want to consider a vitamin and mineral supplement to accompany a well-rounded diet.If you're typing personalised vitamin packs in Australia in your search browser, then there's no need to look any further. With Vitable Australia, you can make your own vitamin subscription box containing a wide range of brain-boosting supplements. Vitable offers the best vitamin packs complete with vitamin delivery straight to your doorstep. Find out more about other areas that the above supplements can help you with:Zinc plus copper | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo Brahmi | Fish Oil*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Cleveland Clinic. (2019). Why Exercise Protects Your Brain's Health (and What Kind Is Best). https://health.clevelandclinic.org/why-exercise-protects-your-brains-health-and-what-kind-is-best/ Accessed September 18, 2021 Mayo Clinic. (2020). Expert Alert: Keep exercising: New study finds it's good for your brain's gray matter. https://newsnetwork.mayoclinic.org/discussion/keep-exercising-new-study-finds-its-good-for-your-brains-gray-matter/ Accessed September 18, 2021 Mayo Clinic. Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 Accessed September 18, 2021 BetterHealth. Exercise and mood. https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mood Accessed September 18, 2021 National Institutes of Health. (2015). Systemic Inflammation and the Brain: Novel Roles of Genetic, Molecular, and Environmental Cues as Drivers of Neurodegeneration. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313590/ Accessed September 18, 2021 National Institutes of Health. (2011). Exercise, Inflammation and Aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320801/ Accessed September 18, 2021 National Institutes of Health. (2013). Zinc in the central nervous system: From molecules to behavior. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757551/ Accessed September 18, 2021 National Institutes of Health. (2009). Vitamin C Function in the Brain: Vital Role of the Ascorbate Transporter (SVCT2). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2649700/ Accessed September 18, 2021 McGill Office for Science and Security. (2017). What are endorphins? https://www.mcgill.ca/oss/article/you-asked/what-are-endorphins Accessed September 23, 2021. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Oct 2021 https://www.nia.nih.gov/health/cognitive-health-and-older-adults Oct 2020
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All you need to know about ageing and its effects on the brain
Just like muscles and joints, certain cells in the brain stiffen as the brain ages (1). An ageing brain is also characterised by shrinking, with the volume of the brain declining at a rate of around 5% per decade after the age of 40. This rate of decline can increase further after the age of 70 (2).As the brain ages, some cognitive functions are also affected. Some of the changes include becoming slower in finding the right words and recalling names, having problems with multitasking, and a mild decrease in the ability to pay attention (3). These changes occur due to the shrinking of certain parts of the brain, particularly those associated with learning and other complex mental activities (3).Despite these changes, older adults can learn new skills, form new memories and improve vocabulary and language skills. Even with the challenges an individual faces with an ageing brain, typical tasks are still manageable given a little extra time and effort (3).Tips to improve an ageing brainConsider the below tips on how to improve mental and cognitive health before and during old age:Mental stimulationLike most other muscles in your body, regularly flexing and exercising, or in this case, stimulating your brain, can help maintain its health (4). Mental stimulation forms new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss (4).Physical exerciseRegular physical activity reduces inflammation and the risk of insulin resistance (5). It also stimulates the release of growth factors—chemicals in the brain that affect the health of neurons, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells (5).Exercise also improves your mood, sleep quality, stress reduction and mild anxiety (5). This is why after exercise, you experience a sense of elation and good mood, as endorphins are released (5).A balanced dietProviding our bodies with a healthy and balanced diet allows it to function properly. However, sometimes it is difficult to ensure we get adequate amounts of vitamins and nutrients through diet alone. Under these circumstances, supplementation can help you receive sufficient amounts of vitamins and minerals on a daily basis. Here are some vitamins and minerals worth considering:Fish oilFish oil is a great source of naturally derived omega-3 to support your brain and cognitive function.Ginkgo and BrahmiThe brain herb Ginkgo and Brahmi have been traditionally used in Chinese and Ayurvedic medicine to support brain function.Acetyl L-carnitine & astaxanthinAcetyl L-carnitine maintains and supports cognitive and mental functions, while astaxanthin is a natural antioxidant and anti-inflammatory agent that acts to reduce free radicals formed in the body.ZincZinc supports healthy brain development and better learning ability (6).MagnesiumMagnesium supports brain health by modulating our bodies' central stress response system, thus supporting healthy ageing.IronIron supports brain function by playing a role in cellular metabolism, and the synthesis of important aspects of the brain like neurotransmitters and myelin.Vitamin CVitamin C supports brain function as a vital antioxidant molecule in the brain, as well as supporting the synthesis and growth of neurotransmitters.B vitaminsB complex is also essential in supporting brain function and health. Vitamin B12 plays a role in the synthesis of nerve cells. B12 is also needed to support cognitive function.AshwagandhaLastly, Ashwagandha supports the brain by promoting sleep quality. Help support your brain as you age by complementing your diet with these supplements.Would you like a personalised vitamin plan that caters to your unique health needs? Consider Vitable Australia. We offer a premium vitamin subscription, using high-quality vitamins tailored to you. For your convenience, we deliver directly to your doorstep. Find out more about other areas that the above supplements can help you with:Fish oil | Ginkgo Brahmi | Acetyl L-carnitine | Zinc | Magnesium | Iron | Vitamin C | B complex | Ashwagandha*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.Refernences: Alexis Wnuk. How the Brain Changes With Age. BrainFactsOrg. Published Aug 30, 2019 on https://www.brainfacts.org/thinking-sensing-and-behaving/aging/2019/how-the-brain-changes-with-age-083019. Accessed Nov 7, 2021. R Peters. Ageing and the Brain. US National Library of Medicine National Institute of Health. Published Feb 2006 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596698/. Accessed Nov 7, 2021. National Institute on Ageing. How the Aging Brain Affects Thinking. Published on https://www.nia.nih.gov/health/how-aging-brain-affects-thinking. Accessed on Nov 7, 2019. Harvard Health Publishing. 12 Ways to Keep Your Brain Young. Published Jan 29, 2020 on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed Nov 7, 2021. Harvard Health Publishing. Regular Exercise Changes the Brain to Improve Memory Thinking Skills. Published April 9, 2014 on https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110. Accessed Nov 7, 2021. PubMed.gov. Zinc, the brain and behavior. Published April 1982 on https://pubmed.ncbi.nlm.nih.gov/7082716/. Accessed November 14, 2021.
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Brain fitness: How to keep your brain healthy
The brain is essential for everything we do on a daily basis. However, as we grow older, it becomes susceptible to mental decline and other changes in mental function (1). It might become easier to forget things, misplace objects, or retain new information. But like every other muscle in the body, the brain benefits from upkeep. Here are some ways to improve our brain fitness, to keep our brains healthy and our cognitive abilities sharp.How can we improve our brain fitness?Here are some brain fitness tips to keep your mind healthy:Exercise Exercise has numerous benefits for the brain, including boosting brain fitness. Walking for thirty to sixty minutes, three to five times a week may lead to measurable improvements in the brain (2). Exercise from cardio to weight-bearing, can help one regulate their stress and emotions too whilst potentially reversing the process of brain shrinking, which naturally occurs as you age. This is attributed to the release of endorphins, also known as the feel-good neurotransmitters. Regular exercise can help with memory, motor skills, and executive function even at an older age (2).Exercise has also been found to facilitate the faculty of the brain that helps with math, also known as motor-enriched learning. A study found that kids who exercised while taking math lessons had better math scores (2). Another study found that older adults with mild cognitive impairment who exercised several times a week were found to have improved cognitive function, as well as muscle tone (2).Stay connectedThe brain also gets a workout when you are with other people. One study found that old people who did not experience as much social interaction during the duration of the experiment underwent twice as much memory loss compared to those who did (3). Human interaction is extremely beneficial in keeping your brain fitness up. It is important to remain connected with friends and family. Keeping these networks alive can also help you avoid feelings of loneliness and isolation (15). Strong ties with others have also been connected to lower risks of old age mental diseases, alongside lower blood pressure and longer lifespan (3).Keep yourself engagedThe brain needs constant engagement and stimulation. One study found that subjects who had retired saw a decline in their short-term ability to remember words (3). It may help to find new challenges, learning something new every day, and to step outside of our comfort zone (3).Use your cognitive facultiesPart of giving your brain a workout is exercising your cognitive abilities (15). You can do this in the form of doing jigsaw puzzles, math problems like Sudoku, reading, playing cards, or doing crosswords. On the other hand, avoid activities that don't stimulate the brain, or encourage boredom. This includes activities such as watching too much television, a more passive activity that does very little to stimulate the brain (15).DietA healthy diet incorporating plenty of fresh fruits and vegetables, whole grains, omega-3, and high-quality proteins can help protect against cognitive impairment (1). A good diet can also help improve blood pressure and blood sugar, which helps lower the risk of cognitive decline1. A well-balanced diet that contains low levels of cholesterol is also beneficial for cognitive function, as high cholesterol has been associated with a higher risk of cognitive problems down the line (1).Supplements to support brain fitnessWhilst it is preferred to get all the nutrients you need from your diet, this may not be achievable for some. In this case, supplements paired alongside your diet can help address nutritional shortfalls:ZincZinc supports the brain by playing an important role in supporting the synapses and nucleic acid metabolism in the brain (4). Lower levels of zinc in children have been found to affect learning ability (4).IronIron is known to support brain function and assist in the synthesis of neurotransmitters.*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin supports brain health by acting as an anti-inflammatory and antioxidant agent.AshwagandhaAshwagandha is a herb that helps reduce symptoms of mild anxiety, promotes quality sleep and reduces time to fall asleep (7).MagnesiumMagnesium maintains cognitive function by helping with nervous system health and function (8).B complexB complex is important for brain development and brain function, as well as the synthesis of nerve cells (9).Acetyl L-carnitineThis vitamin supports brain function and brain health, as well as maintains cognitive and mental functions.Vitamin CVitamin C acts as an antioxidant in support of brain health. It also plays a pivotal role in assisting in the synthesis of neurotransmitters, and supporting brain function.Vitamin B12Vitamin B12 supports brain health by playing a role in the synthesis of neurotransmitters. B12 deficiency may also result in neurological problems (12).Ginkgo & BrahmiGinkgo & Brahmi support cognitive function, memory, and information processing (13).Omega-3 fatty acidsOmega-3 fatty acid is a type of DHA that is important for brain development, function, and health. It has been found that fish oil, which contains omega-3, has a direct effect on mood, behavior, and brain function (14).These minerals and vitamins can help you in maintaining your brain health and are also beneficial to your other organs when paired alongside a healthy and well-rounded diet.Get your supplements from Vitable, the leading vitamin subscription service in the country. Get tailored vitamins that are right for your specific health goals and needs. Your vitamin daily packs are brought right to your doorstep via our vitamin delivery services to anywhere in Australia and surrounding territories.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo Brahmi | Fish oil*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Harvard Health Publishing. " 12 ways to keep your brain young". Harvard Medical School: Harvard Health Publishing. Published January 29, 2020 on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed November 20, 2021. Mayo Clinic Staff. "Want a strong brain? Exercise!" Mayo Clinic. Published November 1, 2018 on https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/want-a-strong-brain-exercise/art-20390074. Accessed November 20, 2021. Evans, K. "How to Keep Your Brain Fit as You Get Older". Greater Good Science Center: Greater Good Magazine. Published August 31, 2018 on https://greatergood.berkeley.edu/article/item/how_to_keep_your_brain_fit_as_you_get_older. Accessed November 20, 2021. Pfeiffer, C., Braverman, E., " Zinc, the brain and behavior". National Library of Medicine: National Center for Biotechnology Information. Published April 1982 on https://pubmed.ncbi.nlm.nih.gov/7082716/. Accessed November 20, 2021. Vitable. “Iron”. Vitable. Published (n.d). on https://research.get.vitable.com.au/iron. Accessed November 20, 2021. Vitable. “Astaxanthin”. Vitable. Published (n.d). on https://research.get.vitable.com.au/astaxanthin. Accessed November 20, 2021. Vitable. “Ashwagandha Plus”. Vitable. Published (n.d). on https://research.get.vitable.com.au/ashwagandha-plus. Accessed November 20, 2021. Vitable. “Magnesium”. Vitable. Published (n.d). on https://research.get.vitable.com.au/magnesium. Accessed November 20, 2021. Vitable. “B Complex”.. Vitable. Published (n.d). on https://research.get.vitable.com.au/b-complex. Accessed November 20, 2021. Vitable. “Acetyl L Carnitine”. Vitable. Published (n.d). on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed November 20, 2021. Vitable. “Vitamin C Plus”. Vitable. Published (n.d). on https://research.get.vitable.com.au/vitamin-c-plus. Accessed November 20, 2021. Vitable. “Vitamin B12”. Vitable. Published (n.d). on https://research.get.vitable.com.au/vitamin-b12. Accessed November 20, 2021. Vitable. “Ginkgo & Brahmi”. Vitable. Published (n.d). on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed November 20, 2021. Vitable. “Fish Oil”. Vitable. Published (n.d). on https://research.get.vitable.com.au/fish-oil. Accessed November 20, 2021. Dexter, D., "5 tips to keep your brain healthy". Mayo Clinic Health System. Published June 12, 2020 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy. Accessed November 20, 2021.
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