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.
The surprising benefits of ashwagandha for brain health
Ashwagandha is a medicinal herb used in traditional Indian or Ayurvedic medicine. Also known as Indian ginseng or Indian winter cherry, the ashwagandha shrub is typically found in India, Africa, and the Middle East where it is harnessed for its rasayana or rejuvenation properties (1).Fun fact: Ashwagandha can be loosely translated to mean “horse-like smell.” But beyond the similarity to its curious odour, the herb is also traditionally believed to grant horse-like strength and vitality. It's a common Indian household remedy, a tonic for both illnesses affecting the young and old, and even considered as an aphrodisiac. With its leaves, flowers, and seeds serving various medical purposes (2).While ashwagandha is a multipurpose herb with a wide range of medicinal uses, let's discover the fascinating benefits of ashwagandha for brain health and function.Benefits of ashwagandha for brain healthPromotes healthy stress responseAshwagandha is a known adaptogen that helps the body adapt to stressful conditions (3). Adaptogens are substances that increase a person's resistance to fatigue and stress-related disorders by normalising certain bodily processes. Specifically, the herb exerts stress-relieving effects on the hypothalamus-pituitary-adrenal (HPA) axis, a central part of our body's stress response, and controls other mediators of the stress response (3).In an animal study, rats that were pre-treated with ashwagandha demonstrated increased stamina or physical endurance under stressful conditions (2).Ashwagandha helps the body adapt to stress by reducing and normalising cortisol levels (2). Cortisol is the primary stress hormone released by the adrenal glands. While cortisol curbs non-essential functions to prioritise survival during a threatening situation, overexposure to cortisol can be harmful. Doctors believe that ashwagandha may help to prevent the decrease of adrenal cortisol and ascorbic acid during stress (2).Ashwagandha has also been found useful in supporting healthy stress response in the body. An example shown in the same animal study was that ashwagandha was found to prevent stress-induced ulcers in the gastrointestinal tract (2).One reason you can take ashwagandha for brain health is to manage stress in a healthy manner. By increasing your body and mind's endurance during stressful conditions, ashwagandha can be a useful tool to power through these situations and relieve symptoms of stress.Stress is a fact of life and impossible to eliminate completely. However, stress can be managed with daily positive strategies. When paired with healthy stress management responses, ashwagandha can help enhance your body's adaptation to stress.Calms the mind through reducing signs of mild anxietyOne of the benefits of taking ashwagandha is that it has a natural calming effect. It aids in the body's natural response to combating mild anxiety.If you easily get overwhelmed during stressful situations, you may want to consider ashwagandha supplements. Its calming properties can be helpful during times of distress. Maintaining a calm mind can help you analyse a stressful situation with greater clarity and problem-solve your way out.Supports healthy sleepThe active chemical components making up ashwagandha called alkaloids are considered sedatives. In fact, the herb is being studied as a possible treatment for sleeping disorders. The root extract has sleep-inducing potential which has been shown to improve sleep quality and reduce time to fall asleep.Sleep gives the body and mind time to recover from the day that has passed. Beyond its biological benefits, sleep plays an important role in brain function, including how your nerve cells communicate and carry messages throughout the body. Doctors believe that sleep removes toxins that build up in the brain during the day. Insufficient sleep launches a vicious cycle of stress and mild anxiety that makes it hard to function during the day.Maintains memory, mental recall and improves short term memoryQuality sleep enhances mental response and makes it possible to form and maintain pathways in the brain for memory (2). You might have noticed that you're able to focus more, remember critical information better, and carry out tasks with greater precision after a good night's sleep. Conversely, it can be difficult to maintain your concentration and think on your feet if you pulled an all-nighter.Ashwagandha is a herb is used to promote memory, memory recall and short term memory. Studies suggest that medhya rasayanas (one of the eight areas of medicine in Sanskrit) are most effective in helping children with memory deficits or older adults struggling with memory issues after injury, illness, and old age (2).Harnessing the benefits of ashwagandha for brainWhile ashwagandha is available as a fine powder that can be mixed in tea, you can also opt for ashwagandha supplements. If you're looking at ashwagandha for brain health, consider Vitable.Our Ashwagandha Plus supplement combines the powerful adaptogenic herbs of ashwagandha, Zizyphus, and Schizandra for maximum effect. Our premium and bioavailable formula is specially formulated to support stress, sleep, and hormonal balance.At Vitable, our vitamin subscription service allows you to add other minerals and supplements to form your very own daily vitamin packs depending on your health needs and goals. We even take care of contact-free vitamin delivery! Browse through our website today to create your personalised vitamins today. Find out more about other supplements that can support brain health:Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Ginkgo 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: Cleveland Clinic. (2021). What Is Ashwagandha? https://health.clevelandclinic.org/what-is-ashwagandha/ Accessed December 4, 2021 National Institutes of Health. (2011). An overview on ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ Accessed December 4, 2021 National Institutes of Health. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/ Accessed December 4, 2021
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How to improve brain health with ginkgo and brahmi
As we age, the need to care of our brain health increases. Some of the changes we go through as our brain health declines include becoming slower in finding the right words and recalling names; having problems with multitasking; and a decrease in the ability to pay attention (1). Fortunately, a number of lifestyle and health changes have been proven to help bolster brain health. These include physical and mental exercise, as well as good nutrition. Certain nutrients like ginkgo and brahmi also support brain function and mental alertness.How to improve brain healthHere are some tips on how to improve brain health:Mental stimulationLike most other muscles in your body, regularly flexing and exercising, or in this case, stimulating your brain, can help maintain its health. 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 (2).Physical exerciseRegular physical activity reduces inflammation and the risk of insulin resistance. 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 (3).Exercise also improves your mood, sleep quality, stress reduction and mild anxiety. The release of endorphines during exercise is also why you can associate a feeling of good mood after a quality workout (3).Maintaining basic health parametersMonitoring the following health parameters can help keep your brain strong: Blood pressure - Keep your blood pressure within normal values by staying lean, exercising regularly, limiting your alcohol to two drinks a day, reducing stress, and maintaining a healthy diet. Blood sugar levels - Diabetes is a condition where your body isn't able to effectively regulate blood sugar levels with the naturally-produced hormone insulin. It is recognised as a risk factor for psychological ailments (6). Improve your cholesterol - High levels of LDL ("bad") cholesterol are associated with an increased the risk of psychological ailments (4). However, achieving this through our daily diet alone can easier said than done. With the current market filled with a range of brain health supplements, it is also increasingly difficult to make an informed choice. Fortunately, Vitable Australia's customisable vitamin packs have you covered. Vitable only uses high quality plant extracts, made using gentle solvents. The extraction is made to ensure that the supplement resembles the composition of the natural plant.Ginkgo and brahmi as brain health supplementsThe brain herb ginkgo and brahmi have been traditionally used in Chinese and Ayurvedic medicine to support and enhance brain health. Wondering how to improve brain health with ginkgo and brahmi? Let's take a look at their benefits:Supports cognitive function (5)This combination can help improve focus, as ginkgo has been shown to help with selective attention. Individuals with memory disorders were also found to display significant improvements in cognitive function after taking ginkgo (5). On the other hand, brahmi was seen to promote information processing and higher learning rate.Supports memory and mental recall (5)Ginkgo and brahmi can also improve memory and cognitive processing. Other studies have found that ginkgo improves memory compared to a placebo, with some suggesting that consistent ginkgo intake can help improve long term memory for both verbal and non-verbal material (5). Brahmi also plays a role in antioxidant activities in parts of the brain that are essential to memory, such as the frontal cortex and hippocampus (5).The high dosage combination of 3,000 mg for both herbs in our Ginkgo and Brahmi blend makes it a powerful formula to enhance memory and recall in everyday life.Do you want to have personal vitamins that cater to your brain health needs? Consider Vitable Australia! We offer a vitamin subscription box where you can create vitamin packs tailor-made for you. For your convenience, we also have a vitamin delivery service!Find out more about other supplements that can support brain health:Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12 | Ginkgo 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: 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 Dec 2, 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 Dec 2, 2021. Harvard Health Pubishing. 12 Ways to Keep Your Brain Young. Published on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed Dec 2, 2021. Vitable. Gingko and Brahmi. Published n.d. on https://www.get.vitable.com.au/products/ginkgo-brahmi. Accessed Dec 2, 2021. Vitable.Gingko and Brahmi. Vitable. Published n.d. on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed Dec 19, 2021. Healthdirect. Diabetes. https://www.healthdirect.gov.au/diabetes . Accessed Jan 28, 2021
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Brain power: How Vitamin B complex helps keep your brain healthy
To maintain good brain health and well being, B complex is the way forward, according to the science. B complex for brain healthThe brain is the body's most complex organ. It serves countless purposes in our survival and well-being, contributing to everything from cognitive processes, memory formation, retention and emotional responses. It would be impossible to go about our lives without a healthy brain, which makes it imperative that we take steps every day to care for it (1).Some of the ways we can keep our brains healthy are through activities like exercising, getting quality sleep, staying mentally active, and having a well-balanced diet (2).Eating the right food can be especially beneficial to brain health as food provides the brain with the essential vitamins and minerals it needs to work efficiently and recover from stress. Vitamin B Complex for brain health (also known as a collection of the core B vitamins) is of particular interest because of its relationship with brain function and the synthesis of neurotransmitters (3). However, because consistently eating a well-rounded diet that contains enough of the B vitamins can be challenging for many Australians, vitamin supplements can be a viable addition to the diet to support you in getting the Vitamin B Complex benefits for brain health that you need. The rest of your body benefits from taking Vitamin B Complex for brain health as well, considering this vitamin is actually a collection of eight B vitamins. Each vitamin serves its own purpose to different organs and body systems. When taken together in a single supplement, the health benefits are manifold as the health mix is more potent, thus doing much more than only delivering one single nutrient to the body at a time.If you're thinking about how you can start taking advantage of Vitamin B Complex for brain health and your overall well-being, read on as we explain it in detail. Breaking down Vitamin B Complex basicsIn order to exploring Vitamin B complex for brain we must first become familiar with the eight individual B vitamins that make up this health cocktail and their unique contributions to our well-being. Thiamin (B1)Thiamine, also known as Vitamin B1, helps convert glucose into energy and has a role in nerve function (4 ).Riboflavin (B2)Riboflavin, or Vitamin B2, is primarily involved in energy production and helps with vision and skin health (4).Niacin (B3)Niacin is essential for the body to convert carbohydrates, fat, and alcohol into energy. It helps maintain skin health and supports the nervous and digestive systems (4).Pantothenic acid (B5)Pantothenic acid helps our body metabolise carbohydrates, fats, proteins and alcohol. It also helps with the production of red blood cells (4).Pyridoxine (B6)Vitamin B6 is required to metabolise proteins and carbohydrates. It also assists with the formation of red blood cells and certain brain chemicals as well, while influencing brain processes and development, immune function and steroid hormone activity (4)Biotin (B7)Biotin, or Vitamin B7, is needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis (4).Folinic acid (B9)Folate or folic acid is required to form red blood cells. It also helps with the development of the fetal nervous system, as well as DNA synthesis and cell growth (4). When taken in its activated form, these Vitamin B9 health benefits are made even more potent. Cyanocobalamin (B12)Cyanocobalamin helps break down some fatty acids and amino acids to produce energy. It also helps to produce and maintain the myelin surrounding nerve cells, mental ability, and red blood cell formation (4).Activated Vitamin B complex for the brainVitamin B complex supports brain health, especially vitamins B6, 9 and 12. It has been found that they help break down an amino acid called homocysteine, high levels of which signal increased likelihood of brain diseases (6).It has also been linked to the body's ability to produce brain cells, an essential process that keeps us mentally sharp. More so, the presence of homocysteine suggests a vitamin B deficiency, a condition that can be addressed via supplementation that focuses on getting you enough Vitamin B Complex for brain health (5). Vitamin B7's relationship to brain health has been similarly examined, and it was found that it also contributes to neurotransmitter functioning and ensuring that the brain is able to process nerve signals correctly and respond accordingly (6). In its totality, Vitamin B Complex benefits for the brain include the general maintenance and support of brain health and function. More so, this supplement's activated form comes packed with even more benefits for your whole body. Vitable Australia's Activated B Complex supplement comes in a it's most bioavailable form and aids energy production, supports a healthy immune system, maintains your nervous system health and supports natural liver detoxification processes in the body. Eating your way to brain health with Vitamin B Complex Taking supplements of Vitamin B Complex for brain health can be convenient, however, it's important that you prioritises getting this vitamin by eating healthy wholefoods, too. Supplementation works best when paired with a well-balanced diet. Hence, it's important to learn what kinds of ingredients to always have in your kitchen in order to consume more meals that pack ample amounts of Vitamin B Complex benefits for brain health. Highlighted below are food sources for Vitamins B6, 7, 9, and 12 which have been found to be especially important to brain functioning (4).Food sources for Pyridoxine (B6)Vitamin B6 has many common food sources. If you eat animal proteins, then you've likely consumed it from meals consisting of seafood, fish and shellfish, as well as poultry. It's also possible to adjust your snacking habits to include more wholegrains, nuts or other goodies that incorporate legumes (think healthy veggie chips or baked goods made out of legumes). Collectively, these foods all contain ample amounts of Vitamin B6, a crucial component of Vitamin B Complex for brain health.Food sources for Biotin (B7)Consume more Vitamin B complex that targets the maintenance of brain health by eating more food packed with VItamin B7, more commonly known as Biotin. It can be found in specific cuts of meats and other animal-sourced foods. Having appropriate servings of tendon or liver, or even making an organic broth with bone and cartilage, as they are potent sources of this vitamin. If dietary or lifestyle choices restrict you from consuming animal products, Biotin can also be found in mushrooms, cauliflower, and peanuts.Food sources for folate (B9)Get your Vitamin B9 dose from fresh produce. Green leafy vegetables and citrus fruits are some of your best bets if you want to increase your intake of Vitamin B Complex to support brain health. Eat veggies raw in salads and snacks or incorporate them in main dishes, and eat citrus fruits on their own, juice them, or enjoy recipes for healthy desserts that make use of them. Food Food sources for Cyanocobalamin (B12)Vitamin B12 is most frequently sourced from animal products. Different kinds of animal meats (including organ meats like liver) as well as eggs and dairy products contain high sources of this vitamin. However, vegetarians and vegans may have difficulty getting enough Vitamin B12 through these sources, making Vitamin B Complex for brain health supplements a good alternative. Now that you've been given a preview of the essential functions of several B vitamins that make up Vitamin B Complex for brain health, you can better appreciate the importance of eating healthily and taking supplements for the support and maintenance of brain health and function. Though a well-balanced diet is still the best way to get all the nutrients the brain needs, supplementation may be an option worth exploring. You can ensure that your body and brain gets Vitamin B Complex for brain health with Vitable Australia's Activated Vitamin B Complex supplement. Vitable Australia's vitamin subscription service allows you to get all of the vitamins and minerals you need to your health goals and needs. They offer personalised vitamin packs that can be delivered straight to you, making achieving a healthier lifestyle more convenient and attainable for Australians. *Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. John Hopkins Medicine. “Brain Anatomy and How the Brain Works”.John Hopkins Medicine. Published (n.d.) on https://www.hopkinsmedicine.org/health/conditions-and-diseases/anatomy-of-the-brain. Accessed December 21, 2021.2. Mayo Clinic Health System. “5 tips to keep your brain healthy”. Mayo Clinic Health System. Published (n.d.) on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy. Accessed December 21, 2021.3. Vitable. “Vitamin B-Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed December 21, 2021.4. Better Health Channel. ”Vitamin B”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b . Accessed December 21, 2021.5. Harvard Health Publishing. “Don't buy into brain health supplements.” Harvard University. Published September 2019. https://www.health.harvard.edu/mind-and-mood/dont-buy-into-brain-health-supplements . Accessed January 1, 2022. 6. Nutrients. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review.” US National Library of Medicine National Institutes of Health. Published in January 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ . Accessed January 1, 2022.
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The benefits of Omega-3 for your brain
How to stay sharp and brainy with Omega-3, you ask? Here's what the experts have to say…The body is able to do so many things and execute various functions at the same time. The sole organ that ensures all this is possible is none other than the brain - the command center, the base of all operations. It performs complex functions, such as thought, recall, movement, and emotion (6).The brain is considered healthy if it can perform all the necessary mental processes for cognition. This includes the ability to learn, make decisions, use language, as well as make and access memories (4).As such, it is important to keep it healthy. One way of doing this is by taking omega-3 for the brain.What is Veg Omega?Veg Omega is a vegan-friendly omega-3 supplement that has naturally sourced omega-3 essential fatty acids. They are ‘essential' as they are vital in nurturing the brain and its many processes.What are Omega-3 Fatty Acids?Omega-3 fatty acids are polyunsaturated acids found either in fish and other seafood or plant-based sources (1). ‘Polyunsaturated' refers to molecules with numerous double or triple bonds and are considered healthier than saturated fats (2).There are three types of omega-3 for the brain: EPA, DHA, and ALA. EPA (eicosapentaenoic acid) is found in fatty fish like salmon, tuna and trout; DHA (docosahexaenoic acid) is found in shellfish like crabs, mussels and oysters; while ALA (alpha-linolenic acid) is obtained from vegetable oils (among other plant sources) like canola and soy (1).How Is Veg Omega Different?The essential fatty acids - like the plant-based ALA (11) - cannot be produced by the body, so it must be taken from other sources. However, those leading vegetarian or vegan lifestyles may find it difficult to find abundant sources of DHA and EPA, which are both animal-derived. Each Veg Omega capsule contains omega-3 triglycerides from algal oil as well as DHA and EPA. It is also gluten- and lactose-free, as well as non-GMO (9).Why Is It Important?These sources of omega-3 for the brain are fats necessary to form neurons (3). The brain is lipid-rich, meaning it is made up of different types of fat, each of which serves a specific role in the structure and function of cell membranes (10).Another study shows us that DHA, among other nutrients, is key in the central nervous system's development. Particularly in foetuses and newborn babies, omega-3 for the brain is received through the diet from the mother while inside the womb and during breastfeeding. These essential fatty acids aid mental development in children as they grow (7).Inversely, in older people, it has been found that low levels of DHA in red blood cells was linked to smaller brain volumes in marked cognitive decline (8).These studies indicate that omega-3 fatty acids maintain brain function and support brain health. Research states that Omega-3 polyunsaturated fatty acids are essential to proper brain structure, function and overall health. As Omega-3's cannot be synthesized by the body, they need to be included in the human diet, particularly from seafood and plant sources. Veg omega from Vitable packs can help to maintain brain function, cardiovascular system health and eye health. This is most convenient for those with vegan or vegetarian lifestyles as well as others.A healthy and balanced diet is crucial to ensure that you're having adequate amounts of omega 3 fatty acids. You might also want to consider Vitable Vitamins. Our vitamins subscription allows you to create your daily vitamins pack based on your needs and preferences. Our service also includes vitamin delivery in Australia to ensure you'll receive your custom vitamin packs right at your doorstep!*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: “7 Things To Know About Omega-3 Fatty Acids”. National Center for Complementary and Integrative Health. Published 15 Dec 2021 on https://www.nccih.nih.gov/health/tips/things-to-know-about-omega-fatty-acids. Accessed on 14 Dec 2021. “Polyunsaturated.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/polyunsaturated. Accessed 14 Dec. 2021. “Omega-3 fats - Good for your heart”. MedlinePlus. Published 30 Nov 2021 on https://medlineplus.gov/ency/patientinstructions/000767.htm. Accessed on 14 Dec 2021. “Fact sheet: What is a Healthy Brain? New Research Explores Perceptions of Cognitive Health Among Diverse Older Adults”. Centers for Disease Control and Prevention. https://www.cdc.gov/aging/pdf/perceptions_of_cog_hlth_factsheet.pdf. Accessed 14 Dec 2021. Innis, SM. “Dietary omega 3 fatty acids and the developing brain”. Brain Research. Published 9 Sep 2008 on 10.1016/j.brainres.2008.08.078. Accessed 14 Dec 2021. Wang, Y, Pan, Y, Li, H. “What is brain health and why is it important?”. British Medical Journal. Published 9 Oct 2020 on https://doi.org/10.1136/bmj.m3683. Accessed 14 Dec 2021. Helland, IB, Smith, L, Saarem, K, Saugstad, OD, Drevon CA. “Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children's IQ at 4 years of age”. Pediatrics. Published Jan 2003 on 10.1542/peds.111.1.e39. Accessed 15 Dec 2021. Tan, ZS, et. al. “Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging”. Neurology. Published 28 Feb 2012 on 10.1212/WNL.0b013e318249f6a9. Accessed 15 Dec 2021. “Veg Omega”. Vitable. https://www.get.vitable.com.au/products/veg-omega. Accessed 14 Dec 2021. Sinclair, AJ, Begg, D, Mathai M, Weisinger, RS. “Omega 3 fatty acids and the brain: review of studies in depression”. Asia Pacific Journal of Clinical Nutrition. Published 2007 on https://pubmed.ncbi.nlm.nih.gov/17392137/. Accessed 15 Dec 2021. “Omega-3 Fatty Acids and Plant-Based Diets”. Physicians Committee for Responsible Medicine. https://www.pcrm.org/good-nutrition/nutrition-information/omega-3. Accessed 15 Dec 2021.
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