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What Are the Best Foods & Supplements for My Brain Type?
The more you know about your brain, the better you can optimize it. Know Your Brain Type Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your brain type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. Based on his brain imaging work, Dr. Daniel Amen has identified 16 Brain Types (5 primary types and 11 combination types). These types can help you better understand who you are, how you behave, and how you relate to others. Here’s a closer look at each of the 5 main brain types along with the distinguishing characteristics, diet plan, and supplement recommendations for each type. The 5 Major Brain Types – Character Traits and Lifestyle Recommendations Brain Type 1 – Balanced Individuals with Brain Type 1 typically show full, even, symmetrical activity throughout the brain, with the most activity in the cerebellum – one of the brain’s major processing centers. People with Brain Type 1 tend to live longer because of their high level of conscientiousness. They do what they say they’re going to do. They show up on time and follow through on tasks they’ve promise to complete. In short, they’re the kind of person you can depend on. Those with Brain Type 1 don’t tend to take big risks, nor are they first adopters of new technology. Although it’s possible, they’re not likely to be entrepreneurs or industry innovators. Instead, they like rules and tend to play by them. Although Brain Type 1 is the optimum brain type, if you don’t use it, you might lose it. So do everything you can to keep your brain healthy. Action Plan Improving your brain health is the most important thing you can do for overall health and happiness. Remember, small changes yield big results. You can dive in headfirst or start a little slower with one change per week. Either way, the most important thing is to take the first step. Brain Healthy Nutrition Your brain is the most energy-hungry organ in your body, using 20% or more of the body's energy. One of the quickest ways to achieve better brain function is to identify which foods you should choose and which foods you should lose. Eat right so you can think right! Dietary Recommendations Your Type 1 brain needs a diet that’s well-balanced between high-quality proteins, complex carbohydrates, and healthy fats. This nutritional approach will support balanced blood sugar and mood, help you maintain focus and motivation, and provide the necessary building blocks for optimal brain health. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut oil, avocado, nuts and seeds. Carbohydrates: focus on low-glycemic, high-fiber, unrefined, and organic sources. Vegetables: 6-10 servings per day by adding them to meals whenever possible. Whole fruits (avoid sweetened dried fruits and condensed fruit juice): 1-2 servings per day. Gluten-free whole grains (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff): 1-2x per day. Hydration: the brain is 80% water, and needs to be kept well hydrated. The current recommendations from Food and Nutrition Board of the Institute of Medicine of the U.S. National Academies are that women consume at least 91 ounces of water and men at least 125 ounces daily, from their foods, beverages, and drinking water. Brain Supporting Supplements Brain-directed supplements can support your physical and mental energy levels. It’s recommended for everyone to take daily essentials plus additional supplements tailored to your specific Brain Type. Recommended Supplements for Brain Type 1 1. Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: NeuroVite Plus – a powerful combination of more than 50 vitamins, minerals and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs. Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, brain directed ingredients to support the brain’s energy, connectivity, and overall performance. Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior. 2. ProBrainBiotics ProBrainBiotics offers advanced support for the gut microbiome, which has an ongoing supportive relationship with the brain, and helps promote healthy digestion, a positive mood, and a healthier response to everyday stress. Brain Type 2 – Spontaneous Individuals with Brain Type 2 typically show lower activity in the prefrontal cortex (PFC) in brain scans. The PFC is the brain’s brake system. It stops us from saying or doing things that aren’t in our best interest, but it can also stop creative, out-of-the-box thinking if it works too hard. Studies show that Brain Type 2 may be associated with lower activities of dopamine, a neurotransmitter involved with focus and motivation. People with this Brain Type are likely to need excitement or stimulation in order to stay focused. Smokers and heavy coffee drinkers also tend to fit this type, as they use these substances to turn their brains on. The best strategy to balance Brain Type 2 is to strengthen the PFC by naturally boosting dopamine activity. Higher protein, lower carbohydrate diets tend to help, as do physical exercise and certain stimulating supplements. Any supplement or medicine that calms the brain may make this type worse. Brain Healthy Nutrition Dietary Recommendations Your Type 2 brain needs more high-quality proteins, plenty of healthy fats, and little to no simple carbohydrates. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Aim for about 1g per kg of body weight each day in protein. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut oil, avocado, nuts and seeds. Carbohydrates: focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 2 1. Brain & Body Power 2. Focus & Energy A natural, non-habit-forming blend of the essential nutrient choline with adaptogenic, energizing herbals (standardized green tea extract, ginseng, rhodiola, and ashwagandha), Focus & Energy supports mental sharpness and productivity. Brain Type 3 – Persistent Individuals with Brain Type 3 are often take-charge people who won’t take no for an answer. They can be strong-willed, tenacious, persistent, and sometimes stubborn. They also tend to struggle with worry, have trouble sleeping, and like things to be done a certain way. Those with Brain Type 3 often have increased activity in the front part of the brain, in an area called the anterior cingulate gyrus (ACG). The ACG is the brain’s gear shifter. It helps people go from thought to thought or action to action. The ACG is involved with being mentally flexible and influences your ability to “go with the flow.” When the ACG is overactive, probably due to low activity of serotonin, people can have problems shifting attention, which can make them persist, even when it may not be a good idea for them to do so. People with Brain Type 3 don’t need more stimulation. In fact, caffeine and diet pills tend to make this type worse. The best strategy to balance Brain Type 3 is to find natural ways to boost serotonin activity to calm the brain and body. Brain Healthy Nutrition Dietary Recommendations Your Type 3 Brain needs a higher complex carbohydrate, lower protein diet. This nutritional approach will help boost serotonin levels naturally. Proteins: wild fish, pasture-raised chicken, turkey, eggs, bison, venison, lamb, and legumes. Aim for about 0.5 grams per kg of body weight each day in protein. Healthy Fats: olive oil, MCT oil, avocado oil, ghee, coconut, olive oil, avocado, nuts and seeds. Carbohydrates: focus on low-glycemic, high-fiber, unrefined, and organic sources. Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 3 1. Brain & Body Power 2. Serotonin Mood Support Serotonin Mood Support contains a patented form of saffron along with other key nutrients that help to promote calmness, positive mood, serotonin balance, and even healthy weight management. Brain Type 4 – Sensitive Brain Type 4 individuals tend to show increased activity in the limbic (or emotional) centers of the brain, making them highly sensitive and empathic, but also subject to mood issues. People with this Brain Type may struggle with constant negative thoughts and pessimistic tendencies. Exercise, omega-3 fatty acids, and certain supplements, such as SAMe and vitamin D, can help individuals with Brain Type 4. Brain Healthy Nutrition Dietary Recommendations Your Type 4 brain needs a diet that’s balanced in high-quality proteins and complex carbohydrates. This type of diet will help balance your blood sugar, help you focus, and provide the necessary building blocks for brain health. Proteins: protein-rich foods provide amino acids the body needs to create neurotransmitters such as serotonin (linked to mood, motivation, and positive thinking) and dopamine (to help maintain focus, increase learning, and manage emotional reactions). Regularity of protein (every few hours) helps with satiety and to balance blood sugar and can help prevent anxiousness. Meals should include chicken, wild fish, pasture raised beef or lamb, hemp, eggs, or a plant-based protein powder Eat protein with every meal or snack. Easy snack options: small apple with almond butter blueberries with walnuts boiled egg with sliced tomato and basil Carbohydrates: focus on getting most of your carbohydrates from vegetables by adding them to meals whenever possible. Other carbohydrates should be low-glycemic, high-fiber, unrefined, and organic whenever possible. Gluten-free whole grains: 1 serving per day (wild/brown rice, quinoa, buckwheat, millet, amaranth, gluten-free whole oats, and teff). Prebiotic fibers (support healthy microbiome balance): leeks, onions, raw garlic, sunchoke, raw chicory root, raw asparagus, raw dandelion greens. Vegetables: 6-8 servings per day Whole fruits: 1-2 servings per day Hydration: drink at least half your body weight (lbs.) in ounces of filtered water each day. Brain Supporting Supplements Recommended Supplements for Brain Type 4 1. Brain & Body Power 2. SAMe Mood & Movement 400 SAMe Mood & Movement 400 provides SAMe (S-AdenosylMethionine), a nutrient with very high energy that also provides key methyl groups to help power numerous enzymes important for the brain, joints, liver, muscles, and other organs. SAMe is fundamental to the body’s renewal, repair, and overall well-being. Brain Type 5 – Cautious Brain scans of individuals with Brain Type 5 often show heightened activity in the anxiety centers of the brain, such as the basal ganglia, insular cortex, and/or amygdala. This is probably linked to lower activity of the neurotransmitter GABA, which helps calm the brain. People with this brain type tend to be motivated toward a goal. They can feel intense pleasure, but also struggle with feeling anxious or nervous, which causes them to be more cautious and reserved, but also more prepared. This brain type can be balanced with meditation and hypnosis, along with supportive nutrients such as B6, magnesium, and GABA, and the herbals lemon balm and theanine. Brain Healthy Nutrition Dietary Recommendations Same as Brain Type 4. Brain Supporting Supplements Recommended Supplements for Brain Type 5 1. Brain & Body Power 2. GABA Calming Support GABA Calming Support contains clinically studied nutrients and herbals that help naturally calm brain waves and allow your brain to slow down anxious or fretful thoughts. We’ve taken a comprehensive look at 5 Brain Types, but there are 11 other types that are combinations of the main types. To learn which of the 16 Brain Types you are, take the Brain Health Assessment. Take the Brain Health Assessment to Know Your Brain Type Maybe you’ve taken an online personality quiz in the past. Though such tests can occasionally offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Another problem with online tests is that they typically aren’t backed by science. Worse still, they frequently place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. With so many poorly-designed tests flooding cyberspace, we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This one-of-a-kind online test: Was developed by Dr. Daniel G. Amen, a double board-certified psychiatrist who has been practicing for over 40 years. Is powered by the world’s largest database of functional brain scans – 160,000 and growing. Incorporates extensive research – Amen Clinics has published over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of Amen-trained doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies based on your Brain Type. To discover your brain type, take the free online BHA quiz. It only takes about 5 minutes to complete and your answers are strictly confidential. Discover the tool that has helped millions of people increase their energy, sharpen their focus, and optimize their brain. You can know your Brain Type in just a few minutes, so start now. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health 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.
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Top Memory Boosting Foods to Eat Every Day
A recent government report found that one in nine Americans aged 45 and older say they’re experiencing cognitive decline, which includes memory loss. While frequent memory lapses or brain fog may be common in your 40s, 50s, and 60s, too often they’re written off as a normal part of aging. They are not normal. The time to be proactive about protecting your memory is now. One of the best ways to ensure your memory stays sharp is to include an abundance of foods and nutrients in your diet that have been shown to support brain health. Here are some of the top memory-boosting foods and nutrients you can begin eating today! Top Memory-Boosting Foods & Nutrients to Eat Every Day Omega-3 Rich Fish One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Sixty percent of your brain is made up of fat, and DHA is the most abundant omega-3 found in the brain. It’s important for maintaining nerve cell structure and function. Additionally, DHA is linked to memory, learning, and cognitive processes. Multiple studies indicate a diet rich in both EPA and DHA helps to slow mental decline. Vital Veggies The recommended daily allowance of vegetables is three cups a day. Sadly, most Americans consume only about one cup of vegetables a day. Vegetables are loaded with vitamins, minerals, antioxidants, and polyphenols that help keep your brain and memory healthy and sharp. Choose vegetables of various colors such as leafy greens, sweet potatoes, tomatoes, bell peppers, carrots, and red onions. Cruciferous vegetables, such as broccoli, Brussels sprouts, and cabbage, add a powerful punch of protection. They contain sulforaphane, known to assist DNA repair. They’re also high in folate and carotenoids, which lower homocysteine, an amino acid that is associated with cognitive decline and memory loss at higher levels. Fruit and Berries Blackberries, blueberries, raspberries, and acai berries are high in antioxidants, which help to minimize damage caused by free radicals in the body and provide many benefits for the brain. One study found that people who consumed more berries experienced a slower rate of cognitive decline. Flavonoids, found in berries as well as apples and citrus fruits, have recently shown potential in helping to reverse age-related decline in memory and learning. In addition to the bounty of fruits available in the spring and summer, be sure to enjoy fall apples and winter citrus too! Herbs and Spices You can spice up your meals and help your memory at the same time. A host of herbs and spices are associated with improved memory: Rosemary and sage may help to improve memory and offer protection from cognitive decline. Cinnamon has been found to improve working memory in older adults. Ginger has anti-inflammatory properties. According to one study, just the scent of peppermint can improve memory and focus. Thyme helps protect neurons in the brain from aging too soon. It also helps increase the amount of active omega-3 DHA in the brain, which boosts memory and overall brain health. Nuts and Seeds Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power our brain’s memory function. A study involving 5,000 people over the age of 55 found that a group eating at least two teaspoons of nuts per day was associated with improved memory and increased cognitive function by as much as 60%, compared to a group that didn’t eat nuts. Nuts and seeds – such as pumpkin seeds, almonds, and cashews – are rich in magnesium, which is needed in adequate amounts for healthy memory function. Dark Chocolate Goodness Consuming dark chocolate, rich in cocoa flavanols (a type of flavonoid), increases cerebral blood flow and can be effective at sustaining cognitive performance, leading to improvements in measures of general cognition, attention, processing speed, and memory. Yes, you heard that right, dark chocolate is good for your memory. Further, consuming cocoa flavanols from chocolate can provide cognitive-enhancing effects. So, enjoy dark chocolate guilt-free. Just remember to eat it in small amounts! Powerful Potassium-Rich Foods Potassium boosts memory and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. The foods highest in potassium include beet greens, salmon, white beans, avocado, potatoes, acorn squash, mushrooms, bananas, and tomatoes. Maintain Your Memory Remember to eat these memory-boosting foods to both enhance your ability to retrieve the information you need and recall the personal experiences that give your life meaning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Polyphenols: What They Are and Why You Need to Be Eating Them
What are polyphenols? Polyphenols are natural compounds that occur in many fruits, vegetables, and herbs. Chemically, they have multiple phenol rings, which informs their name. Many polyphenols are potent antioxidants that protect our tissues against toxins. Types of Polyphenols Tens of thousands of polyphenols have been identified. They’ve been broken down into three major groups: Flavonoids Flavonoids make up roughly 60% of all polyphenols.¹ Flavonoids are found in fruits (especially concentrated in berries), vegetables, many medicinal herbals, and even dark chocolate. Phenolic Acids Phenolic acids comprise approximately 30% of all polyphenols. Examples of phenolic acids are lignans and stilbenes, which can be found in fruits, vegetables, seeds, and whole grains. This class includes polyphenolic amides, such as the avenanthramides in oats and capsaicinoids in chili peppers. Other Polyphenols There are many other types of polyphenols, such as ellagic acid in strawberries, resveratrol in red wine, and curcumin in turmeric. Polyphenols have been extensively investigated for their numerous health benefits. Benefits of Polyphenols Polyphenols may help prevent blood clots and lower blood sugar levels. Some polyphenols function as antioxidants and can help protect against the harmful “free radicals” that can damage cells. Others are thought to help reduce the risk of serious heart issues. Polyphenols may promote the healthy growth of beneficial gut bacterial, which may aid the digestion process. Certain polyphenols may also promote healthy brain function, which can aid with concentration, learning, and memory. Polyphenol-rich Foods Since they’re abundant in plants, polyphenols can be found in many foods. Although the list of polyphenol-rich foods is extensive, here are just a few examples in a handful of categories: Fruits Apples Berries: blueberries, blackberries, cranberries, raspberries, strawberries Cherries Citrus: oranges, grapefruit, lemons Grapes Kiwis Peaches Plums Vegetables Artichokes Asparagus Broccoli Carrots Cauliflower Onion: red and yellow Spinach Legumes Black beans Tempeh Tofu Soy: milk, yogurt White beans Lentils Nuts and Seeds Almonds Chestnuts Hazelnuts Flax seeds Pecans Walnuts Other Dark chocolate, not chemically processed Ginger Oats Oils: olive, rapeseed Spices: basil, cinnamon, cloves, cumin, parsley, oregano, rosemary, sage, thyme Teas: black, green, white Vinegar Polyphenols in Supplements Though maintaining a diet rich in polyphenol foods is a good place to start, taking supplements with high-quality, ethically sourced polyphenol substances is a great way to ensure you get the full benefit of these plant-based compounds.* At BrainMD, we’re proud to offer many potent and pure polyphenols in our supplements.* 6 Powerful Polyphenols Found in BrainMD Supplements Cocoa Flavanols The cocoa flavanols are a family of flavonoids concentrated in the cocoa bean. They are abundant in cocoa powder that hasn’t been bleached or chemically processed. Cocoa flavanols have been thoroughly researched and found to promote healthy blood pressure, and blood flow to the brain.² You’ll find generous amounts of cocoa flavanols in Brain In Love dark chocolate bars.* Curcumin Curcumin is an umbrella name for the three active curcuminoids of the turmeric root: curcumin, demethoxy-curcumin and bis-demethoxycurcumin. Modern science has established the powerful antioxidant effects of these non-flavonoid polyphenols and their benefits for healthy inflammatory response. Curcumin has a myriad of clinically proven actions, including benefits to memory and mood. Efficacious doses of curcumin can be found in Brain Curcumins.* Ginkgo Flavanols Ginkgo biloba has been a medicinal treasure for thousands of years, and a dietary supplement for over half a century. The leaves of ginkgo yield several flavanols, which together with beneficial terpenes from the leaves are made into a standardized dietary supplement ingredient. This powerful antioxidant is best known for its capacity to improve circulation and enhance memory and concentration. Experience the benefits of standardized Ginkgo Biloba Extract in Brain & Memory Power Boost.* Green Tea Catechins A staple in Asian cultures, green tea (Camellia sinensis) promotes blood vessel health and blood flow to the brain. The four main active catechins extracted from green tea leaves are potent antioxidants that can help reduce the production of free radicals in the body and help preserve healthy functioning of the brain and other organs. Boost your body’s natural defenses with the green tea catechins in Focus & Energy.* Pycnogenol Pycnogenol® is a complex mix of proanthocyanidins and other flavonoids found to have exceptionally powerful antioxidant properties. Intensive clinical research has established its benefits for memory, attention, and other higher brain functions in kids as well as adults. BrainMD’s standardized polyphenol extract comes from the French maritime pine (Pinus pinaster) and is authentic Pycnogenol®, not an imitation. Get an effective dose of Pycnogenol® extract in Attention Support.* Resveratrol Resveratrol is a stilbene polyphenol, with a molecular shape that influences cell signaling and communication. Clinical studies indicate that this plant nutrient can help improve heart and blood vessel function, promote healthy blood sugar utilization, and improve word recall. A generous 75-milligram dose of resveratrol is offered in BRIGHT MINDS Memory Multivitamin.* Eating plenty of fruits and vegetables, as well as taking the above supplements, can help ensure you’re getting sufficient polyphenols in your diet.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health 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. Sejbuk, M., Mirończuk-Chodakowska, I., Karav, S., & Witkowska, A. M. (2024). Dietary polyphenols, food processing and gut microbiome: Recent findings on bioavailability, bioactivity, and gut microbiome interplay. Antioxidants, 13(10), 1220. https://doi.org/10.3390/antiox13101220 2. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x
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