SAMe and Betaine TMG – The Mood Enhancing Power Couple
- BrainMD Life
When your brain gets sick or ages, it is never just one biological mechanism, such as blood flow, that fails us, it is generally multiple mechanisms, such as blood flow, toxic buildup, nutrient depletion and inflammation. This gives us the blueprint on how to help overall brain health – in multiple mechanisms that support healthy blood sugar, gut health, blood flow, antioxidant status and decreased inflammation.
Single mechanism interventions, such as just taking ginkgo or vitamin E by themselves, have not consistently worked in large scale studies. But when we use smart combinations, in a multiple mechanism approach, their effectiveness significantly improves.
Best Nutrients for a Healthy Brain
For example, with my patients, I often use:
Omega 3 fatty acids to support decreased overall inflammation
Ginkgo and vinpocetine to boost cerebral blood flow
Probiotics to support gut health … because the health of your gut affects the health of your brain
Alpha lipoic acid to help stabilize blood sugar levels and protect against nerve cell damage
Huperzine A and choline to boost acetylcholine levels, one of the main amino acids involved with learning and memory
Phosphatidylserine to support nerve cell membrane fluidity
N-acetyl-cysteine (NAC) for antioxidant support and detoxification
The science behind using natural supplements grows stronger every year, but we must stop looking for single bullet treatments, and instead help the brain in all of the ways it struggles. This multiple-mechanism approach is what we used in our published brain rehabilitation study with football players where 80% of the players experienced significant improvement…and it’s what we use to help the people who come to our clinics.
The Power Couple
Another area that can benefit from this multiple mechanism approach is your mood. One of my favorite supplement combinations to help support a positive mood is betaine (trimethylglycine) and SAMe (S-AdenosylMethionine).
SAMe is a small, naturally occurring molecule which powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. In the brain, SAMe is required for nerve cells to make energy, maintain connectivity, and generate mood-related neurotransmitters. Taken alone, data from numerous clinical trials indicate SAMe strongly promotes positive mood. In fact, this nutrient has been so effective that it has been available by prescription in Europe for many years as an antidepressant.
And now it can work even better!
The Science
Recent research demonstrated that taking betaine at the same time as SAMe potentiated the effects of the SAMe on mood. In the clinical trial, subjects who received SAMe (750 mg/day) plus betaine (375 mg/day) performed better than SAMe alone (800 mg/day) on measures of worry, helplessness and worthlessness, agitation, and physical efficiency.
In yet another study, the efficacy of the combination of betaine and SAMe was tested against an antidepressant medication. After 6 and 12 months, both treated groups showed a noticeable improvement, although the group treated with SAMe plus betaine showed better results in terms of score on a depression rating scale, a number of individuals in remission, and side effects.
If you are looking for a natural, safe, and effective way to promote a positive mood, give betaine and SAMe a try!
You forgot why you walked into the kitchen.
Again.
You’ve started losing your train of thought mid-sentence. Names are harder to retrieve, and that multitasking magic you used to pride yourself on?
Gone.
Your first thought is probably the scariest one: Is this Alzheimer’s?
But here’s the good news: it might not be.
See, there’s a condition that lives in the space between normal forgetfulness and full-blown dementia. It’s called Mild Cognitive Impairment, or MCI—and it affects millions of people, often without a formal diagnosis.
For comparison, think about gluten. Not everyone who gets sick after eating bread has full-blown, diagnosable celiac disease. People respond to gluten on a spectrum—which ranges from mild gluten sensitivity to gluten intolerance to full-blown autoimmune celiac.
MCI is like that. It’s a signal that the brain’s under stress, that something’s shifting, and that it’s time to pay attention.
This article is about what that means—and what you can do about it.
What Is Mild Cognitive Impairment (MCI)?
MCI is exactly what it sounds like: a mild—but noticeable—decline in memory and thinking skills that’s greater than normal aging, but not severe enough to interfere significantly with daily life.
People with MCI are usually still able to function independently. But they—and the people around them—start noticing changes.
There are two forms of MCI:
• Amnestic MCI, which primarily affects memory
• Non-amnestic MCI, which may impact attention, problem-solving, or language
Not everyone with MCI develops Alzheimer’s—but those with MCI are more likely to progress to dementia over time, especially if they have multiple risk factors or worsening symptoms over months or years (1,2).
Why Does MCI Happen?
It’s important to understand that, like many conditions MCI doesn’t have a single cause. Like many common conditions—diabetes, alcoholism, anxiety—it’s usually the result of multiple, compounding factors; some modifiable, some not.
Here are some of them:
Aging: Brain volume, especially in memory-critical areas like the hippocampus, naturally declines with age (3).
Blood sugar dysregulation: Insulin resistance in the brain—sometimes referred to as “Type 3 diabetes”—may play a role in cognitive decline (4).
Oxidative stress and inflammation: These damage brain cells over time and are linked to both MCI and Alzheimer’s (5).
Nutrient deficiencies: Even mild deficiencies in key vitamins and minerals can impact memory, focus, and mood.
Poor sleep, chronic stress, and sedentary behavior all contribute to faster cognitive aging (6).
The encouraging part? Many of these risk factors are things you can actually do something about.
And they’re not as hard to fix as you might think. Read on.
Lifestyle Changes That Make a Difference
The brain is surprisingly adaptable—even later in life. Research shows that people with MCI can improve cognitive function with six strategic lifestyle interventions (7). These include:
Exercise: Aerobic activity increases blood flow to the brain and supports the release of BDNF, a brain-repair hormone.
Cognitive training: Reading, puzzles, language learning, and other stimulating activities help strengthen synaptic networks.
Social engagement: Isolation is a known risk factor for cognitive decline; connection matters.
Sleep hygiene: Deep sleep supports glymphatic clearance, the brain’s natural detox system (8).
Stress reduction: High cortisol is associated with hippocampal shrinkage. Meditation, breathwork, and time spent in nature can help.
Anti-inflammatory diets: Mediterranean and MIND-style diets rich in vegetables, healthy fats, and polyphenols show cognitive benefits (9).
Nutrients That Support Brain Health
Let’s talk supplements—not magic bullets, but critical co-pilots for your brain’s journey.
Omega-3 Fatty Acids (DHA & EPA)
DHA is a structural fat in the brain that supports neuron flexibility and communication. Higher DHA intake is linked to slower cognitive decline and improved memory scores (10).
B Vitamins (B6, B12, Folate)
These are essential for methylation and homocysteine regulation. Elevated homocysteine is a risk marker for cognitive impairment (not to mention cardiovascular disease). Supplementation with B vitamins has been shown to slow brain atrophy in MCI (11).
Vitamin D
Low vitamin D levels have been associated with increased risk of cognitive decline and depression. Vitamin D receptors are found throughout the brain, particularly in areas related to memory (12).
Magnesium
This mineral is essential for neurotransmission and synaptic plasticity. Magnesium threonate, in particular, crosses the blood-brain barrier and has been shown to improve working memory and learning (13).
Phosphatidylserine
A phospholipid that supports healthy cell membrane structure and function, phosphatidylserine has demonstrated benefits in attention, memory, and processing speed—especially in older adults with mild cognitive changes (14). It’s also known to help balance cortisol levels (15).
Curcumin
The active compound in turmeric, curcumin has strong anti-inflammatory and antioxidant effects. Some studies suggest it may reduce amyloid plaque accumulation and improve mood and memory in aging adults (16).
These nutrients don’t act in isolation—they work together. Supporting brain health is a team sport.
When to Get Evaluated
So how do you know when to act?
Here are some signs that an evaluation might be warranted:
You (or someone close to you) notice worsening memory or confusion
You’re having difficulty completing familiar tasks
Language is slipping—you’re forgetting common words
You’re making poor judgments or frequently misplacing things
You’re withdrawing from social or professional activities
There are currently several tools for doing cognitive assessments—tests known as the MoCA or MMSE can provide useful baseline data. But always consult with a healthcare provider trained in cognitive health for a full evaluation.
It’s Not Too Late and You’re Not Alone
MCI is scary. But it’s not hopeless.
It’s the universe tapping you on the shoulder, saying: Hey—you might want to pay attention to this.
And if you do, you’ve got options.
This isn’t about fear. It’s about awareness. Which leads to action and empowerment.
It’s about taking your brain off autopilot and getting back in the driver’s seat.
Because when it comes to mild cognitive impairment, the most important thing to remember is this: you’re not powerless.
Not even close.
________________________________________
References:
1. Petersen RC, et al. Mild cognitive impairment: clinical characterization and outcome. Arch Neurol. 1999;56(3):303–308.
2. Gauthier S, et al. Mild cognitive impairment. Lancet. 2006;367(9518):1262–1270.
3. Jack CR Jr, et al. Brain atrophy rates predict subsequent clinical conversion in normal elderly and amnestic MCI. Neurology. 2005;65(8):1227–1231.
4. Steen E, et al. Impaired insulin and insulin-like growth factor expression and signaling mechanisms in Alzheimer’s disease. J Alzheimers Dis. 2005;7(1):45–61.
5. Praticò D. Oxidative stress hypothesis in Alzheimer’s disease: a reappraisal. Trends Pharmacol Sci. 2008;29(12):609–615.
6. Yaffe K, et al. Sleep-disordered breathing and cognitive decline in older women. JAMA. 2011;306(6):613–619.
7. Ngandu T, et al. A 2-year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring to prevent cognitive decline. Lancet. 2015;385(9984):2255–2263.
8. Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373–377.
9. Morris MC, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015–1022.
10. Yurko-Mauro K, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement. 2010;6(6):456–464.
11. Smith AD, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment. PLoS One. 2010;5(9):e12244.
12. Annweiler C, et al. Vitamin D and cognitive performance in adults: a systematic review. Eur J Neurol. 2009;16(10):1083–1089.
13. Slutsky I, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177.
14. Crook TH, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644–649.
15. Hellhammer J, et al. Supplementation with phosphatidylserine reduces serum cortisol and increases perceived well-being in chronically stressed subjects: a randomized, double-blind, placebo-controlled study. Lipids Health Dis. 2014;13:121. doi:10.1186/1476-511X-13-121.
16. Small GW, et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults. Am J Geriatr Psychiatry. 2018;26(3):266–277.
In our fast-paced world, there’s an overabundance of foods that are harmful to our health. While most people realize that eating a steady diet of hamburgers, French fries, and soft drinks isn’t beneficial for our health, the convenience of junk or fast food is a dangerous trap that many in our society fall into on a consistent basis.
The Diet Downfall
The standard American diet (SAD), or Western pattern diet (WPD), is filled with pro-inflammatory and allergenic foods, many of which are laced with artificial chemicals. This diet can damage and prematurely age your brain and increase your risk for many physical and mental issues.
The SAD diet is largely composed of unhealthy foods that Dr. Daniel Amen refers to as weapons of mass destruction. These foods are:
Highly processed- essential nutrients lost
Pro-inflammatory- injurious to muscles, joints, and organs
Artificially colored and sweetened- toxic to the liver and other organs
High glycemic index- overworks the body’s sugar processing system
Low in fiber- robs probiotics of the food they need
Laden with hormones- can adversely affect the body’s delicate hormone balance
Pesticide sprayed- toxic to humans
Tainted with antibiotics- harmful to probiotics
This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. It’s also low in the vitally important long-chain omega-3 fatty acids, EPA and DHA. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices, and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health.
A SAD Study
According to a recent study,¹ published by the Royal Society, consuming the SAD diet for just one week may decrease learning and increase desire to munch on junk food. For this trial, volunteers spent one week splurging on high-fat foods and sweet treats with high amounts of added sugar. The SAD diet led to worse performance on memory tests and an increased desire to overeat junk food after they had finished consuming a meal.
The researchers suggest that the typical Western diet – think high-glycemic foods like waffles and high-fat fare like milkshakes – can rapidly impair function in the region of the brain called the hippocampus. One of the brain’s major memory centers, the hippocampus is also involved in appetite regulation. Dysfunction in this area is associated with memory issues and troubles with appetite control.
This study is just the latest to confirm the strong relationship between what you put in your mouth and the moment-by-moment functioning of your brain. Its finding suggests a vicious cycle where eating junk food impairs hippocampal function and appetite control, which leads to craving more junk food, and so on. It helps explain why the SAD diet is contributing to widespread weight problems in America where approximately 70% of the population is overweight, and 40% fall into the obese category.
Fast Food, Low Mood
A fascinating recent study² revealed a new twist in the food/mood connection. Researchers went to two remote islands in Australia – one with plentiful fast food and lower fish consumption, the other without fast food, and higher fish consumption.
On the island with fast food, 16% of the people had moderate-to-severe mood issues, compared to only 3% on the island without fast food. That’s a 500% increased risk of low mood, based on diet. This study doesn’t prove fast food causes mood challenges, but it does suggest a suspicious connection.
Good Mood Foods
Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day.
Consider adding these good mood foods to your grocery list: fresh vegetables, fruits, seeds, nuts, berries, beans, free-range poultry, grass-fed meats, and wild-caught, cold-water fish. This diet tends to be higher in omega-3 fatty acids, folate, fiber, and many essential vitamins and minerals.
Brain Healthy Supplements
Due to the poor nutritional quality of the SAD diet, many people aren’t receiving proper nutrition from the foods they eat. Even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need daily. By only eating foods, there will always be a gap in nutrition.
To help fill that gap, it’s essential to get energy-enhancing, stress-reducing nutrients. That’s where supplements come in. The reason they’re called supplements is because they supplement your diet with the nutrients you might be missing by fueling your body with food alone.
In a society where eating fast or processed food, consuming massive amounts of sugar, skimping on sleep, drinking too much caffeine and/or alcohol and not enough water, and consistently passing up on exercise has become the norm, supplements aren’t just a good idea, they’re critical to supporting and optimizing your health.
Daily Essentials
BrainMD has developed several products that are essential for everyone’s nutritional needs: our premium multivitamin, NeuroVite Plus Multivitamin, ultra-concentrated EPA and DHA fish oil, Omega-3 Power, and high-purity Vitamin D3 5000.
Our line of over 30 supplement products was designed to support a wide range of individual needs and is the only line of dietary supplements available today that was specifically developed to address the full spectrum of brain health concerns.
Never Too Late
Even if you’ve been eating the SAD diet your whole life, there is hope. Though eating junk food is bad for the brain, it’s never too late to start fueling your brain with healthy foods that boost brain function.
Feeding your brain and body with healthy foods, and high-quality, brain directed supplements, can provide tremendous nutritional health support for you and everyone in your family.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your energy, focus, mood, stress, immunity, and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Stevenson, R. J., Francis, H. M., Attuquayefio, T., Gupta, D., Yeomans, M. R., Oaten, M. J., & Davidson, T. (2020). Hippocampal-dependent appetitive control is impaired by experimental exposure to a Western-style diet. Royal Society Open Science, 7(2), 191338. https://doi.org/10.1098/rsos.191338
2. Berger, M., Taylor, S., Harriss, L., Campbell, S., Thompson, F., Jones, S., Makrides, M., Gibson, R., Amminger, G. P., Sarnyai, Z., & McDermott, R. (2020). Cross-sectional association of seafood consumption, polyunsaturated fatty acids and depressive symptoms in two Torres Strait communities. Nutritional Neuroscience, 23(5), 353–362. https://doi.org/10.1080/1028415X.2018.1504429
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