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Are You Getting the Best Nutrients in Your Multivitamin?, Part 1
Vitamins and minerals are essential for our survival. Our foods provide the energy we need to power our brain and body. But to unlock this energy, we need the "essential nutrients" that power our enzyme systems. They should be coming from our foods, but ongoing population surveys clearly indicate the modern diet is not doing this job. BrainMD developed a multiple vitamin-mineral supplement to help close this dietary gap while additionally prioritizing the brain. Based on large surveys of Americans' dietary patterns, the U.S. Centers for Disease Control and Prevention (CDC) consistently reports insufficient average intakes of various essential nutrients: the vitamins A, C, D, E, and choline; the minerals magnesium, iodine, and zinc; and omega-3 EPA+DHA. Nutritionists advise taking dietary supplements to ensure getting enough of these nutrients. Since nothing else can work until these essential nutrients are fully supplied, the cornerstone of nutritional health insurance is a really good multiple. BrainMD's NeuroVite Plus Multivitamin (NV, for short) supplies over 50 vitamins, essential minerals, conditionally essential nutrients, and plant concentrates, along with digestive enzymes to assist with their utilization. Let's review how these work together for brain and body health. Nutrients for Memory, Brain, Body, Genetics and Lifestyle This formulation is unique among multiples by providing all these nutrients: Vitamins (14), including all 8 B vitamins with methylfolate. Absence of any of these leads to deficiency symptoms and increasingly worsening health Essential Minerals (8), all required by specific enzymes (except for iron and copper, due to safety issues) Conditionally essential nutrients (14), so named because some individuals can't make sufficient amounts so must get them from their diet A proprietary brain-boosting blend of clinically researched nutrients (4) Other clinically researched substances from plants, known to promote health (3) Organically grown fruit and vegetable concentrates (8) Digestive enzymes from plants (5) The ingredients in NeuroVite Plus are painstakingly selected for their superior absorption, utilization, lack of adverse effects when taken, and long-term safety. Their diverse array of nutrients was assembled to address individual requirements that vary greatly from person to person due to genetics, lifestyle, stress levels, medication regimens, age and other real-life factors. The Vitamins Vitamin A is crucial for the brain to develop and maintain its trillions of nerve cell connections (synapses). It is also crucial for vision, intestinal function, lung function, and immune defenses. Unlike many multiples, this formulation provides authentic vitamin A rather than beta-carotene, which 1 in 2 people can't efficiently convert into vitamin A. More than 2 in 10 Americans may not be getting sufficient vitamin A from their foods. Vitamin C gives the body powerful antioxidant protection but is also needed for certain enzymes to work. It reaches very high levels in the brain, where it promotes acetylcholine, dopamine, and norepinephrine neurotransmitter activity. Vitamin C has crucial importance for the brain, and scurvy (vitamin C deficiency) features prominent mental deterioration. Throughout the body, vitamin C is needed by enzymes that make collagen, for the connective tissues that hold the organs together. Vitamin C is also essential for healthy immunity and used by the liver to neutralize toxins. The CDC reports more than 4 in 10 adult Americans aren't getting enough vitamin C from their foods. Vitamin D deficiency is currently epidemic worldwide: CDC reports more than 9 in 10 Americans aren't getting enough of it from their foods. Vitamin D3 (cholecalciferol) is converted into a hormone that regulates about 900 different genes. Vitamin D function involves regulating the brain and other organs. Vitamin D promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. Vitamin E is an important antioxidant, helping protect the membrane systems of all our cells. It especially protects the brain, which can sometimes have antioxidant deficits. NV provides vitamin E not only as the natural d-alpha tocopherol but as the full family of 8 tocopherol and tocotrienol vitamin Es naturally present in a healthy diet. More than 8 in 10 Americans likely aren't getting enough E from their foods. Vitamin K is highly underestimated for brain and body. NV provides Vitamin K2 as menaquinone-7 (MK-7), which is much more active than the vitamin K1 used in many multiples. Vitamin K2 activates brain proteins that not only help control calcium's potential to do damage but also support brain cell maturation, survival, and electrical conduction. Outside the brain, uncontrolled calcium can readily form stony deposits in the heart valves, large arteries, and elsewhere. Vitamin K2 proteins help direct calcium away from the brain, heart, blood vessels, and other soft tissues and towards the bone, teeth and nails that need it. Vitamin K2 also is essential for the coagulation processes required for healthy wound healing. The B Vitamins are provided in their most active forms in NV. The brain has special transport systems to move B vitamins across the blood-brain barrier and deliver them to the brain cells. In a two-year double-blind trial at Oxford University, Douaud and colleagues found a B vitamin combination slowed brain decline in elderly people. All our cells need the 8 B vitamins, and they work best when administered together. Thiamin (Vitamin B1) is essential for all the cells in our brain and other organs to process proteins, carbohydrates, and fats into energy. The body's thiamin reserves are very low and are readily depleted by high-sugar diets, alcohol abuse, and various prescription drugs. Thiamin deficiency is common in pregnancy. Riboflavin (Vitamin B2) is essential for the body to process carbs, fats and amino acids coming from proteins, and especially for energy production by the mitochondria, our cells' tiny powerhouses. Our cells also need riboflavin to repair damage to their DNA and to regulate their gene activity. This vitamin is also essential for an enzyme that helps conserve glutathione, the predominant antioxidant found inside human cells. Vitamin B3 as Niacinamide is a fully active B3 without the uncomfortable skin flush linked to niacin B3. Our cells' mitochondria need it to make NAD, a high-energy nutrient that works very closely with ATP in the body's energy economy. NAD is also essential for enzymes that regulate gene actions. B3 is readily depleted by excessive alcohol intake and by smoking. Pantothenic Acid (Vitamin B5) is needed not just for energy but for making amino acids, proteins and hormones, and converting fats into fatty acids used in building cell membranes. B5 deficiency is linked to loss of nerve cell electrical insulation, which can impair brain functions. Canning and refining deplete this vitamin from foods. Pregnant and lactating women tend to have low levels, another reason for them to take a really good multiple. Vitamin B6, equally well utilized as both pyridoxine and pyridoxal-5-phosphate, is vital for the major brain transmitters serotonin, noradrenaline, adrenaline, and GABA. B6 is required by about 100 enzymes that help the body utilize amino acids, fatty acids, and carbohydrates. This vitamin helps with the conversion of homocysteine, a potential toxin, into useful antioxidants. Good B6 levels promote mother and child health during lactation. Methylfolate provides methyl chemical groups, fundamental to practically all our processes. In comparing folate vs folic acid it's crucial to understand that folate is the vitamin we need whereas folic acid is a man-made chemical that interferes with our utilization of folate. Most multiples provide just folic acid; NV's methylfolate is efficiently absorbed and goes right to work without the need for conversion. Methylfolate is immensely important to the brain, including for the serotonin and dopamine transmitter systems. In clinical studies at Harvard and elsewhere, supplementation with methylfolate consistently improved mood. Also, up to 1 in 4 people have mutant genes (MTHFR C677T and sometimes others) that severely limit their capacity to utilize folic acid or even the folates from their foods. Taking methylfolate bypasses these mutations. All our cells need methylfolate to make their DNA, package it into genes, repair it when damage occurs, and to regulate their overall gene activity (called epigenetics). The brain's nerve cell also need it to make their electrical insulation (myelin), to make the serotonin and dopamine neurotransmitters, even to make the sleep hormone melatonin. Methylfolate also works with vitamin B6 and vitamin B12 (see below) in the detoxication of homocysteine. Vitamin B12 is active mostly in its methyl form, and backs up methylfolate. Yet many multiples have B12 in a cyanide form (cyano-cobalamin). Cyanide is extremely toxic for everyone, and should not be in a dietary supplement. BrainMD provides vitamin B12 as methyl-B12, in amount sufficient to be effective when taken by mouth, as has been done in Sweden for decades. Plants don't make vitamin B12, so vegetarians and vegans often have very low levels. Also, B12 absorption can be impaired by various over-the-counter and pharmaceutical medications, and declines with advancing age. NV's ample allowance of methyl B12 will be helpful to many of the individuals facing such challenges. Biotin is another B vitamin, required by at least 3 key enzymes that help the mitochondria generate life energy. Biotin is also vital for healthy gene regulation, and for cell to cell communication. Though called the "Hair, Skin and Nails Vitamin," biotin is vital for the brain and all the organs. Deficiency is increasingly common. Alcohol intake can deplete this vitamin, as can intestinal absorption problems and anticonvulsant drugs. Next time, we’ll take a closer look at the essential minerals contained in NeuroVite Plus, and how they can help optimize your brain and body. Continue reading about the best nutrients you need in your multivitamin in Part 2.
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Is the Health of Your Brain a Priority?
The war for your health is won or lost in your brain. When your brain works right, your decisions are more likely to have a positive effect on your life. When your brain is troubled, your decisions are more likely to have a negative, even catastrophic, impact on your life. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why you must do everything you can to take care of your brain. Way of the Warrior Bushido (Japanese for “way of the warrior”) was the code of ethics adhered to by some ancient warriors. Those warriors constantly focused on self-improvement in an effort to protect themselves and the ones they loved. Are you that dedicated to your health? Since you only have one brain, you must do everything you can to nurture and protect it. If you’re ready to maximize your health, consider becoming a brain warrior. Brain Warrior Basics Every martial artist, athlete, or musician remembers how awkward it felt when they first started learning the basics of their craft. Gradually, the physical movements got easier until they became second nature. There’s no shortcut to success. It takes time for the brain and body to adapt and make new neuronal connections. Just as it is when anyone learns a new skill, becoming a brain warrior can feel a bit overwhelming at first. But the rewards of living a brain healthy life can have far-reaching implications for you and even future generations. Becoming a brain warrior is for those who, either out of desire or necessity, are serious about their health. It’s for people who want to look and feel their best for as long as possible and for those who want to excel at work and school and in their relationships. It’s also for those who want to leave behind a legacy of health rather than illness. If you want to become a brain warrior, here are 5 practical, natural ways to maximize your health… 5 Easy Steps to Becoming a Brain Warrior 1. Train Like a Warrior To be a warrior, you need to train like a warrior. The war for your health is very real, which is why you should stretch, train, exercise regularly, eat right, and prepare every day for the battles that lie ahead. Consistent training will prepare you for the obstacles you may face on your way toward optimal well-being. Maintaining a strong mind and body can help equip you to handle possible crises or health problems in the future. 2. Avoid Toxic Food Seems like everywhere you go (stores, schools, work, shopping malls, movie theaters, airports, ball parks, etc.), someone is trying to sell you food that is harmful to your health. The Standard American Diet (SAD) is filled with toxic foods that increase your risk for physical problems as well as issues with your focus, mood, and memory. Many of these unhealthy foods are: Highly processed Pro-inflammatory Pesticide sprayed Artificially colored and sweetened High glycemic Low fiber Laden with hormones Tainted with antibiotics 3. Find a Healthy Community Who you spend time with matters. Social connections can significantly affect your brain, mood, and physical health. The health habits of the people you spend time with can have a dramatic impact on your own health and habits. To maximize your health, surround yourself with people who are happy, upbeat, kind and who challenge you to be the best version of yourself. 4. Focus Your Mind Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health. Spending just 15 minutes alone, without distractions, may refresh your mind. Clearing your mind and slowing your breathing can help restore inner calm. Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. Loving Kindness Meditations (LKM) can reduce pain and improve other mental health challenges. 5. Get Nutritional Support One of the best ways to maximize your health is with brain directed supplements. At the foundation of every supplement regimen should be ultra-pure, clinically proven vitamins and nutrients that are essential for your health and can help improve energy, focus and memory. At BrainMD, we’re proud to recommend… Brain & Body Power MAX Brain & Body Power MAX is recommended for those who want a truly powerful dietary supplement system that provides superior memory and brain support nutrients.* It provides clinically significant levels of vitamins, minerals, omega-3s, herbal extracts and other nutrients that support, promote and enhance the brain.* This all-in-one supplement system makes it easy to stay healthy on the go with easy-to-carry packets for your purse or pocket.* Each convenient daily packet contains the same supplements as Brain & Body Power, plus 2 additional capsules of Omega-3 Power and 2 additional capsules of Brain & Memory Power Boost. For optimal benefit, we recommend taking 2 packets each day. Each packet of Brain & Body Power MAX contains: NeuroVite Plus (2 capsules) Over fifty vitamins, minerals and plant extracts (all in their most active forms) combine to give you the clinically proven groundwork for your supplement regimen in NeuroVite Plus Multivitamin.* NeuroVite Plus is also the only way to get Dr. Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients. Omega-3 Power (2 capsules) To operate at peak performance, a healthy brain, heart, and body require plenty of omega-3s.* MAX gives you greater levels of EPA and DHA with its double dose of Omega-3 Power. It provides a much higher potency than the typical fish oil product and undergoes the most advanced purification process in the industry to ensure safety.* Brain & Memory Power Boost (3 capsules) Brain & Memory Power Boost contains brain directed nutrients, grounded in solid clinical science to support healthy brain and memory performance.* With its all-star lineup of potent ingredients, Brain & Memory Power Boost promotes the brain’s basic functions including its energy, connectivity, and overall performance.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power MAX and 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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One of the Best Ways to Maximize Your Health
Wherever they are in life, men want to be as healthy as they can be. But men's health is constantly vulnerable to the pressures of everyday life. Health requires life energy, most of which comes from foods. But the modern diet is falling way short. The U.S. Govt's Dietary Guidelines for Americans lists a number of nutrients that are being "underconsumed." Our foods are supplying lots of calories, but not enough nutrients to process these calories. A nutrient is a substance essential for growth and the maintenance of life. We use "macro" nutrients such as proteins, fats and carbohydrates from our foods as sources of energy ("calories") to sustain our bodies. We are equipped with thousands of enzymes to extract and utilize this energy, but to function they need an array of vitamins, certain minerals and other nutrients. When our diet lacks these "micro" nutrients our health is endangered. Ongoing surveys by scientists from the U.S. Centers for Disease Control and Prevention (CDC), working with academic centers, report that Americans' daily diets aren't providing enough of vitamins A, C, D, E, or choline; the minerals magnesium or zinc; or the cell building blocks omega-3 EPA+DHA. Nutritionists advise taking dietary supplements to get these nutrients we need to preserve our health. Think nutritional health insurance. Deficiencies of any of these nutrients cause health problems that threaten life itself. Most classic is vitamin C deficiency, scurvy, known since ancient times. The CDC reports that more than 4 in 10 Americans aren't getting enough vitamin C from their foods. Even worse, more than 9 in 10 don't get enough vitamin D or omega-3 EPA+DHA from their foods. Obtaining these and other nutrients from supplements is prudent nutritional health insurance. Best Supplements to Maximize Your Health Brain & Body Power MAX (MAX) is a dietary supplement system developed by BrainMD. MAX supplies all these vitamins and minerals lacking in the American diet, plus many other nutrients essential for health. In all, MAX supplies some 62 different substances known to support or improve men's health. Here are brief summaries of how they benefit men's various organ systems. Heart According to the CDC, heart disease kills 1 in 4 men. MAX provides magnesium, a mineral vital for healthy heart rhythm; 1 in 2 Americans aren't getting enough of this nutrient, which 300 of our enzymes need in order to generate and utilize energy. MAX also supplies coenzyme Q10 ("CoQ"), vital for the heart muscle to make energy and helpful for the muscle problems sometimes linked to cholesterol management. CoQ energizes the mitochondria, our cells' tiny energy factories. MAX also provides ALA (alpha-lipoic acid), ALC (acetylcarnitine), and PS (phosphatidylserine), all of which work with CoQ to enable the heart muscles' mitochondria to make life energy. The mitochondria also need all 8 of the powerful B vitamins that MAX provides, along with MAX's minerals such as zinc, selenium, manganese, chromium, calcium and the always-needed magnesium Blood Vessels Vitamins C and E from MAX give the blood vessels antioxidant protection against toxins (such as smoke from cigarettes, marijuana, air pollution, or other inhaled sources). Vitamins D3 and K2 are essential for controlling calcium, which otherwise can form hard deposits harmful to the blood vessels and the heart. All the B vitamins, but particularly B6, B12 and folate, help protect the vessels. Ginkgo, resveratrol and pterostilbene give added benefit. The omega-3 nutrients EPA and DHA are also vital for the blood vessels, and are dietary essentials because the body is very inefficient at making them. MAX supplies them as highly concentrated fish oil, sufficient to raise your Omega-3 Index to a range protective for your circulatory, heart and brain health (click here for how to track your Omega-3 Index). MAX's fish oil has no fish smell or taste and is screened against 250 possible contaminants. Brain The MAX supplement system combines 3 different BrainMD supplements, all designed to enhance brain function. First, there are capsules of NeuroVite Plus Multivitamin, the most versatile "multiple" available anywhere. Beyond its complement of vitamins and minerals, NeuroVite gives you brain-active nutrients you won't find in other multiples, such as PS, CoQ, ALA, ALC, lutein and zeaxanthin. To buy these separately would cost you twice the price of MAX. MAX's NeuroVite Plus capsules also supply folate as methyl-folate and not as folic acid, which doesn't occur naturally in foods. Methyl-folate is the body's naturally most active form, and Harvard physicians find it very useful for improving mood problems. NeuroVite Plus also provides methyl-vitamin B12, which is methyl-folate's natural biochemical backup, and not the cheap cyanide-B12 which is potentially toxic for men who smoke. Methyl-folate and methyl-B12 also help men (and women, and children) avoid the serious health consequences of a commonly inherited mutation, the C677T of the enzyme MTHFR (MethyleneTetraHydroFolate Reductase). Up to 1 in 4 individuals of certain ethnic groups have this mutation, which impairs folic acid utilization. These methyl forms bypass C677T and another 40-plus mutations of the MTHFR enzyme. MAX's second component is Omega-3 Power softgels, which deliver a whopping 2,880 milligrams of EPA+DHA, 10 times the power of standard fish oil or krill oil. This is what's needed to effectively raise the Omega-3 Index. Experts estimate over 90% of men are deficient in EPA+DHA, and men having problems with attention, memory, mood or behavior often have a very low Index. EPA+DHA are essential for brain AND body all through life. MAX's third component is Brain & Memory Power Boost capsules. Their 7 ingredients promote key brain functions. PS, the most proven memory nutrient, works closely with EPA+DHA to power the nerve cell connections ("synapses"). ALA and ALC power the brain's mitochondria. Ginkgo and vinpocetine promote the brain's blood flow, to deliver oxygen and the other nutrients. NAC (N-Acetylcysteine) supplies antioxidant power. Huperzine A supports the acetylcholine neurotransmitter system, important for attention and memory. All these are available in MAX as clinically proven "nutraceutical" ingredients. In 2011, Dr. Daniel Amen, founder of BrainMD, and his colleagues tested MAX in a comprehensive dietary-lifestyle-sleep-weight management program for retired NFL football players. Using SPECT imaging, they observed improved blood flow to the brain. They also documented improvements in memory, attention, information processing speed, and overall cognition. MAX has great potential to help men wanting better mental performance. Reproductive System The prostate helps prepare sperm to fertilize an egg. The healthy prostate has a lot of zinc, which it loads into the semen. Men lose a lot of zinc during sexual activity, and zinc deficiency is associated with reproductive problems. The CDC reports more than 12% of Americans aren't getting enough zinc. MAX provides zinc as glycinate, a well-utilized form, but many multiples have zinc oxide, which the body can hardly absorb and utilize. For humanity to survive, sperm have to be healthy. First, their genes must be intact and protected. They need zinc to stabilize their DNA and their genes, which, of course, are crucial for successful fertilization and pregnancy. Their genes are also regulated by methyl-folate plus methyl-B12. This is all part of "nutrigenetics" – the healthy regulation of gene activity by nutrients. The choline, biotin and acetylcarnitine in MAX are also nutrigenetic regulators. Second, the sperm cells need energy to swim to and penetrate the egg. For this they have huge mitochondria, which (as in all our other cells) need the CoQ, ALA and ALC in MAX. Third, sperm generate a lot of free radicals and need antioxidant protection. MAX supplies the antioxidant vitamins A, C, and E; zinc, manganese and selenium for antioxidant enzymes; and other antioxidants NAC, lutein, zeaxanthin, resveratrol, hesperidin, and pterostilbene. Healthy blood flow to the penis requires all the nutrients for blood vessel health, as previously summarized. Men's erectile issues are related to poor circulation elsewhere in the body, and all our blood vessels have practically identical nutrient needs. It shouldn't be surprising, then, that research links poor erectile function to poor brain blood flow. As it promotes healthy blood flow to the brain, MAX is also supporting healthy erectile function. Muscles Our muscles – both the "voluntary" types that we can consciously work and the "involuntary" types that work our heart, digestive and other internal organs – contract then relax based on calcium (tiny amounts) and magnesium (a lot). But also they need all the nutrients that the heart muscles need, all the nutrients supplied by MAX. We can consume lots of protein powder for workouts, but without MAX's fundamental nutrients we may not build muscle. Vision The eyes' tissues need a lot of energy nutrients, omega-3s, and antioxidants. Light entering the eye creates high-energy "free radicals" which the healthy eye tissues must neutralize. They rely on the usual antioxidant nutrients in MAX, but especially on lutein and zeaxanthin, which give the retina its yellow-gold color. The retina's electrical activity relies on omega-3 DHA, as also happens in the brain. MAX vigorously promotes eye and vision health. Other Organs, Whole-Body Benefits Since BrainMD is a science-driven organization, we've summarized the clinical proof of benefit from the various categories of MAX's 62 active nutrient ingredients. It's a simple reality, though, that ALL of men's approximately 30 trillion cells need the same nutrient arrays in order to maintain their healthy structure and to function at their best. Every part of the body needs the essentials loaded into MAX and can benefit from its other ingredients. Men taking MAX obtain 21 essential nutrients, 17 "conditionally essential" nutrients (those that some men can't make); 14 other health-giving ingredients; 8 concentrates of fruits and veggies; and 5 digestive enzymes. MAX supplies an unmatched diversity of energizing, protective and clinically proven nutrients. Whatever very young or very old, whether very healthy or very sick, men can benefit from MAX's nutritional health insurance. MAX's 3 types of capsules come sealed in handy packets that are easy to take with you. Though not a magic bullet for men, MAX is a safe supplement system that reinforces the other healthy lifestyle choices men can choose to make. Any man can maximize his brain, eyes, heart, circulation, immune system, prostate, muscles, joints, liver, kidneys, skin, and entire body, with this premier supplement system from BrainMD. Key Scientific References U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans, 8th Edition. 2015: https://health.gov (accessed 20 May 2019). Centers for Disease Control and Prevention. Men and Heart Disease Fact Sheet. 2017: https://www.cdc.gov (accessed 7 June 2019). Amen DG, others. Reversing brain damage in former NFL players: implications for traumatic brain injury and substance abuse rehabilitation. Journal of Psychoactive Drugs 43:1-5 (2011). Thompson M, others. Omega-3 fatty acid intake by age, gender, and pregnancy status in the United States. Nutrients 11, 177: doi: 10.3390/nu11010177 (2019). Qu H, others. Effects of coenzyme Q10 on statin-induced myopathy; an updated meta-analysis of randomized controlled trials. Journal of the American Heart Association 2018:e009835 (2018). Kidd P. Magnesium: cornerstone of nutritional health insurance. Natural Products Insider 2019 Mar 20:7 pages. https://www.naturalproductsinsider.com/vitamins-minerals/magnesium-cornerstone-nutritionalhealth-insurance. Kidd P. The most proven nutrient for memory and brain health: phosphatidylserine (PS). https://www.brainmd.com > HOME > BRAIN HEALTH blog, Nov 21, 2018. Kelleher SL, others. Zinc in specialized secretory tissues: roles in the pancreas, prostate, and mammary gland. Advances in Nutrition 2:101-111 (2011). Alahmar AT. Role of oxidative stress in male infertility: an update. Journal of Human Reproductive Science 12(1):14-18 (2019). Renzi-Hammond LM, others. Effects of a lutein and zeaxanthin intervention on cognitive function: a randomized, double-masked, placebo-controlled trial of younger healthy adults. Nutrients 1246;doi:10.3390/nu9111246 (2017). Sarris J, others. Adjunctive nutraceuticals for depression: a systematic review and meta-analysis. American Journal of Psychiatry 173:575-587 (2016).
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You Need to Be Taking Probiotics! Here’s Why…
Did you know there’s an entire world of microorganisms living inside your body? Your intestines host trillions of microorganisms. Some bacterial strains that can potentially benefit those microorganisms are called probiotics. What Are Probiotics? The word probiotic comes from Latin: pro means “support” and biotic means “life.” The World Health Organization defines a probiotic as any living microorganism that has a health benefit when ingested. Likewise, the USDA defines a probiotic as any “live, nonpathogenic, nontoxic microbial organisms which, when administered in adequate amounts, confer a health benefit on the host.” Scientists have discovered that the bacteria living in our gastrointestinal (GI) tract or gut, collectively called the microbiome, promote a broad spectrum of previously unknown wellness benefits, including a brighter mood and heightened immunity. Research has demonstrated that healthy gut bugs help support many processes in the body and brain, including those that regulate mood and stress. Benefits of Probiotics Probiotics can help your brain and body by: Promoting healthy digestion Encouraging positive mood and emotional balance Supporting mental focus while doing intense work Maintaining a healthy response to everyday stress Good Bugs/Bad Bugs Many people may not know that their intestines hold up to 3-4 pounds of bacteria. Our bodies are highly sophisticated and complicated ecosystems – nearly a thousand species of bacteria live in our GI tract. Some are beneficial, and some aren’t. Good bacteria help regulate everything in the ecosystem, from supporting our digestion to influencing our nervous and immune systems. These beneficial bacteria are critical to maintaining good health. They are symbiotic with us. They support our health and well-being as we give them food and shelter. The Right Balance Failure to maintain a proper balance of good-to-bad bacteria can create a whole host of problems throughout the brain and body. Many factors, such as aging, stress, taking antibiotics, or eating an unhealthy diet, can disrupt the delicate balance between beneficial and bad gut bacteria. To remain in top form, the relationship of good to bad bugs in your microbiome needs to be positively skewed. You are more likely to be healthy and happy when the beneficial microorganisms in your gut outnumber the harmful ones. When the balance is tipped the other way, you can have digestive problems, difficulty managing stress, and other negative behaviors. Boost Your Immunity The gut is the main route of contact with the external environment and is loaded with potentially troublesome microorganisms (bacteria, protozoa, fungi or viruses) or toxic substances. Besides helping with digestion and a healthy mood, the gut is also a huge contributor to immunity. By some estimates, 70-80% of your immune system resides in your gut. Research has documented the beneficial effects of probiotics supporting the immune system. Your immunity starts in your gut. The healthy gut is tightly sealed to block harmful microorganisms, waste products, or even poorly-digested, allergenic food particles from getting into the circulating blood. When this seal is loosened (“leaky gut”), such harmful agents can enter the bloodstream and be transported to the brain and other organs, potentially leading to serious, long-term consequences. Since probiotic bacteria help keep the gut lining tightly sealed, it’s vital to maintain and even increase the levels of good bacteria in the gut. Scientifically designed probiotic supplements can provide bacterial strains proven to positively influence the microorganism balance in the gut and boost your immunity. Probiotic Supplements Scientific evidence demonstrates that supplementing with precise combinations of probiotic strains can help balance gut bacteria and improve the natural protective seal. Few of the commercially available probiotic formulas are proven to achieve these goals. Even fewer are shown to help gut immunity and overall brain and body wellness. BrainMD is proud to recommend… ProBrainBiotics The combination of bacterial strains used in ProBrainBiotics is exactly the same as those proven beneficial in two double-blind clinical trials.* These powerful strains: Help repel harmful bacteria* Maintain the tight seal of the gut lining to help prevent “leaky gut”* Aren’t destroyed by stomach acids, so they can reach the intestines and take up residence there* Support healthy gut immune functions* In the two clinical trials, these probiotic strains were found to improve intestinal discomfort related to stress.* They were also found to measurably promote healthy mood and assist in coping with occasional anxiety.* If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your immunity.* If you take good care of your gut, it will take good care of you!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about ProBrainBiotics and 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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10 Things About Probiotics For Gut and Brain Health
Our gastrointestinal (GI) tract or “gut” houses a diverse population of bacteria (along with some viruses and fungi) that are friendly to us: we give them food and shelter and they help us run our life processes. In ecology, this is called symbiosis – both sides helping each other. At the level of the individual human body, there are numerous symbiotic bacterial communities associated with its various “microecologic” zones. The gut bacterial community is the best understood and is technically called the “gut microbiome.” I’ve been closely following this research since the late 80s, and here are some things you need to know about it: Top 10 Things You Should Know About Probiotics 1. The Gut Microbiome: Diverse, Balanced, Essential for Health The healthy gut (from mouth through to rectum) altogether carries at least 160 out of a possible 1000 different bacterial species. And bacteria are so changeable that the species have subcategories called strains. Each strain has its own genetic profile, its own enzyme profile, and its own environmental preferences such as acid-alkali level, oxygen level, where it attaches, what it feeds on, and so on. Each person has their own individual gut bacteria strain profile, operating in mutual cooperation with their more complicated tissue cells for the body’s greater good. If we take good care of our gut bacteria by taking good care of our whole body, they can have a good balance, with the majority of the strains being positive for our health. If we do bad things to our body, they (like our tissue cells) can be pushed out of balance so that unfavorable strains come to dominate. As the balance worsens, unless we take steps to clean up our act, even the dreaded Candida fungus or parasitic protozoa can increase in numbers and create a major problem. Managing your gut bacterial balance is a little like managing a fast-growing garden. 2. Good Gut Bacteria Sustain Health In Numerous Ways Good gut bacterial balance has a great variety of benefits. Some of these are: Supporting healthy digestion and intestinal motility for bowel regularity. Helping neutralize potentially toxic substances that reach the gut. Generating butyrate, vitamin K and other nutrients that nourish the body. Supporting the structure of the one cell-thick intestinal lining. Maintaining this tight seal helps ensure against “leaky gut,” to keep undigested food molecules and other inappropriate junk from reaching the bloodstream and causing damage to the tissues. Helping program healthy immunity from birth onwards. Positively influencing intestinal antioxidant defenses. Competing against and “crowding out” disease-causing bacteria, fungi or protozoa. 3. Diet Can Help or Hurt the Gut Bacterial Balance The foods that we eat and supplements we take to influence our bacterial friends for good or bad. Junk foods can change the microbial balance in a bad direction. High sugar intake can bias the balance in favor of Candida. In contrast, early human societies discovered they could benefit more from certain foods if they fermented them first. Certain of the bacteria traditionally used in food fermentation is closely related to good bacteria that reside in the gut, and by eating those foods you can bias the balance in favor of these good bacteria. It’s possible to improve your microbiome balance by consuming well-defined fermented foods low in sugar. 4. Dietary Fiber “Prebiotics” Help Sustain Your Gut Bacteria Fiber is the component of food that’s not digestible, usually some form of complex carbohydrate. The favorable gut bacteria love certain fibers. Among the best-proven prebiotics are inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS). Usually, it takes at least several grams a day of a prebiotic to make the difference, so it’s hard to get benefit from prebiotic supplements as capsules or tablets. Powders are best. 5. Lifestyle and Stress Also Affect Gut Balance Our gut bacteria are vulnerable to assault, most notoriously by antibiotics. But the emotional stress, negative lifestyle factors such as smoking or drinking or other addictions, overweight or obesity, and environmental pollutants all take their toll and deplete the friendly gut bacteria. Having any or all of these factors in your life, or simply having a lack of bowel comfort and regularity, are good reasons to take a probiotic supplement. Physical exercise does reliably improve gut balance. 6. Probiotic Supplements Need Clinical Testing To Prove Their Worth The World Health Organization in 2001 defined probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” In the intervening decades, clinical research on probiotics has exploded. However, most commercially available probiotic supplements aren’t adequately documented for health benefits. Those that aren’t clinically researched may not help at all. As you research probiotic supplements it’s crucial that you ask, “Does this product have clinical trials?” 7. Probiotic Benefits Extend Beyond the Gut To prove its health benefit a probiotic supplement needs to be put through a controlled clinical trial, performed on the very same strains in the very same ratio as present in the supplement, because even good bacteria can compete or interfere with each other. Certain strain combinations have been found to improve immune, intestinal, liver, lung, and skin health, as well as healthy glucose metabolism and healthy inflammatory balance. Science-based probiotic supplements have been found to benefit practically every organ system, including the brain. 8. With Probiotics, Size May Or May Not Matter Currently, many probiotic retailers are telling consumers that the more strains there are in a product, and the higher their counts, the better they’ll work. But more strains and higher counts don’t mean a thing unless the combination has been shown to actually have benefit in at least one well designed clinical trial. In fact, the vast majority of the hundreds of good gut bacteria found in healthy people still can’t be cultured out of the body for commercial application. 9. The Exciting New Field of Psychobiotics The gut bacterial community can communicate with the brain and vice versa. This two-way communication is now called “the gut-brain axis.” There’s good evidence that a healthy balance of gut bacteria can stimulate immune cells in the gut lining, and probably also nerve cells, to convey messages to the brain. In turn, the brain can dispatch regulatory signals that further improve their living environment – symbiosis in practice, “you help me, and I’ll help you.” Some friendly bacteria even can produce neurotransmitters identical to some made in the brain. Scientists’ recognition of the gut-brain axis has led to a “paradigm shift” in brain science, which now gives the gut microbiome central importance in regulating brain functions. This paradigm also ushered in psychobiotics—probiotic strains that have shown brain benefits in clinical trials. 10. Clinical Validation of the First Psychobiotic The earliest solid support for a psychobiotic came from a 2008 double-blind, placebo-controlled clinical trial. It involved 72 volunteers aged 18 to 60 years, documented as suffering from stress, including gut discomfort. In the trial, a specific combination of Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175 taken daily for three weeks improved their nausea, vomiting, and abdominal pain compared to the placebo. Then came another double-blind, placebo-controlled clinical trial with this very same probiotic strain combination, published in 2011. A total of 55 volunteers aged 30 to 60 years, reporting stress and anxiety, received the probiotic or a placebo for 30 days. The probiotic improved their mood, anxiousness, anger, and hostility. These two trials with the identical combination of two probiotic strains established their psychobiotic credentials, as they improved both mental and the physical challenges of coping with stress. The BrainMD team used the precise probiotic combination that was validated in these two clinical trials to make a psychobiotic BrainMD supplement, which we named ProBrainBiotics. We used the identical strains, at the identical potencies used in the two double-blind clinical trials, obtained from the same supplier. This is the best-documented probiotic supplement for helping the brain while also helping the gut. As we continue to follow the exciting developments around probiotics for the brain we’ll be sure to keep you posted. Key Scientific References Mayer EA, others. Gut microbes and the brain: a paradigm shift in neuroscience. The Journal of Neuroscience 34:15490 (2014). Diop L, others. Probiotic food supplement reduces stress-induced gastrointestinal symptoms in volunteers: a double-blind, placebo-controlled, randomized trial. Nutrition Research 28:1 (2008). Messaoudi M, others. Assessment of psychotropic properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. British Journal of Nutrition 105:755 (2011). Messaoudi M, others. Beneficial psychological effects of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in healthy human volunteers. Gut Microbes 2:256 (2011).
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7 Natural Ways to Help Support Your Memory
Did you know that as you physically age, your brain can stay sharp? Your behavior and habits can either positively or negatively impact how well your brain functions as you get older. The good news is it’s never too late to take better care of your brain. Being mentally and physically active and avoiding unhealthy habits can help support your memory. If you’re experiencing brain issues or find that your memory isn’t what it used to be, here are 7 practical ways to help keep your brain healthy. 7 Natural Ways to Support Your Memory Take a Trip Traveling helps the brain by exposing it to new places and faces. Using maps exercises the brain’s visual-spatial abilities and helps stimulate your memory pathways. In addition to breaking up the sameness of your daily routine, taking a trip can provide a whole new set of experiences, some of which may become cherished memories. Avoid Toxins Smoking, alcohol and drug abuse all increase your risk for memory problems. Drinking even one beer or glass of wine a day can potentially damage your brain and make it toxic. Studies consistently demonstrate that smoking marijuana can negatively affect the functioning of various regions of the brain. Brain-healthy Foods Did you know that food can play an important role in supporting a healthy memory? Sadly, the Standard American Diet (SAD) is filled with foods that increase your risk for a variety of physical and mental problems, including memory issues. Instead of eating foods saturated with refined carbohydrates and sugar, choose lean proteins, healthy fats that include plenty of omega-3s, and plenty of fruits and vegetables. Aim for a diet that’s heavy in antioxidant-rich, plant-based foods and has high-quality protein with good amino acid balance. New Learning Set aside some time every day for new learning. Studies indicate that stimulating brain pathways you haven’t been using regularly can help improve your brain health. Some examples are: learning a new language or musical instrument, trying a new kind of dance or other complex physical activity, or taking up a new hobby like chess or painting. Brain researchers emphasize that the “use it or lose it” principle applies to the brain. When the brain stops learning it can start fading, so be intentional about learning new things. Get Regular Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow, deliver oxygen and other nutrients to the brain, and may increase your levels of dopamine. Walking at a brisk pace can help you clear your mind, decrease anxious feelings, improve your mood and burn some calories all at the same time. Meet New People Since people tend to become more like those they spend time with, it’s good to work on developing friendships with positive and interesting individuals. You can trade ideas, learn new information and broaden your perspective by associating with different kinds of people. Spend time with people who inspire, encourage and challenge you. Coordination Activities Doing coordinated physical activities – like dancing, tennis, or table tennis – can boost activity in the cerebellum. Though it only accounts for 10 percent of the brain’s total volume, the cerebellum contains about 50 percent of the brain’s neurons, and is involved with both physical and thought coordination. Try to work a coordination activity into your daily routine. Your brain has the most energy-hungry cells in your body and can benefit from nutrients that are proven to support overall brain function. One of the best ways to support your memory is with proper nutrition, especially using nutraceutical ingredients that are specifically designed to keep your mind sharp and efficient. Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation, supports the connectivity and overall functioning of its 200 billion cells, and defends against free radicals and other toxic effects on the brain.* BrainMD designed this supplement to help increase mental sharpness and all the brain’s higher functions to help you think fast on your feet.* Here’s what others are saying about Brain & Memory Power Boost: “I am a 55-year-old elementary school teacher so I have to stay sharp dealing with kids. I noticed that sometimes I would forget very basic things. For example, one day while I was writing on the whiteboard, I completely forgot how to spell the word “what.” After laughing at myself and asking the kids for help, I continued with my lesson. However, I was becoming more aware of these awkward and embarrassing moments. So, I started taking Brain & Memory Power Boost every day, I thought, why not try them. After a few weeks, I noticed a complete change. I felt like my mind was clearer and I could memorize things a lot easier. It doesn’t make you smarter but it definitely makes your memory feel much clearer, and sharper.” – Karen Sharpen Your Memory Since your memory is what allows you to revisit and treasure the most special moments in your life, be sure to fortify your brain with the nutrients that can strengthen and restore it.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Memory Power Boost and 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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10 of the Best Ways to Protect Your Brain
Your brain is the most complex machine in the universe. No one knows exactly how complex the brain is, but scientists estimate you have more neurons in your brain than there are stars in the Milky Way Galaxy. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why you must do everything you can to take care of your brain. Here are 10 practical steps you can take to help protect your brain… 10 of the Best Ways to Protect Your Brain 1. Practice Brain Safety Since there’s an increased risk associated with multiple hits to the head, it’s imperative that you take care of your brain. Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head injury, such as: avoid high-risk sports where you can hit your head, remember to wear a seat belt when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. 2. Eat a Healthy Diet Proper nutrition is essential to peak brain function. A healthy diet includes lean protein, fruits, vegetables, nuts and healthy fats such as olive oil. It’s recommended that you eat 9 servings of fruits and vegetables every day. 3. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 80% water, so avoid anything that dehydrates it – such as excessive alcohol or caffeine. Even being slightly dehydrated can impair performance in tasks that require attention, immediate memory retrieval, and physical skill. 4. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is depleted, low motivation and mood can develop. Increase your dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. 5. Get Regular Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and trigger the generation of new nerve cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious feelings, improve your mood and burn some calories all at the same time. 6. Avoid Alcohol Alcohol is not a health food and should be used in moderation. Even one glass of beer or wine per day can negatively affect the brain and body. Never drive under the influence of alcohol. This also applies to prescription medications, which can impair your ability to drive. 7. Quality Sleep Getting at least 7-9 hours of sleep a night has been shown to help your brain function at optimal levels. When you don’t get enough sleep, overall decreased blood flow may create a buildup of harmful waste products in the brain tissue, which can disrupt thinking, memory, and concentration. 8. Balanced Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and a multiple vitamin-mineral supplement that supplies chromium and other nutrients. Low blood sugar levels are associated with reduced blood flow to the brain, poor impulse control, irritability, and bad decisions. 9. Just Relax From time to time, all of us need to recharge our batteries and self-care is key to physical and mental health. Learning how to counteract stress and calm your body can help enhance your mood, improve brain function, lower blood pressure, and protect you from certain illnesses. 10. Fill the Nutrient Gap Though food can help promote brain health, numerous surveys show there’s a gap between the foods you eat and the nutrition you need. High-potency dietary supplements can help fill the gap created by a modern diet consisting of many unhealthy and processed foods grown in poor soil and depleted of nutrient content. Without these vitamins, essential minerals and other nutrients, you may find it more difficult to engage in activities and manage daily routines. To prevent periods of low energy, mood, and memory issues, always remember to take your supplements...one of the essential brain care basics. Even adding a few key brain nutrients – such as vitamin D, vitamin E, or magnesium – into your daily regimen can go a long way toward helping you stay focused and sharp. We recommend taking a broad-spectrum multiple, such as our NeuroVite Plus Multivitamin daily, along with a concentrated fish oil like Omega-3 Power to ensure you’re getting enough omega-3 EPA and DHA.* 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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How to Be Happy Again: 8 Ways to Get Yourself Out of a Rut
Do you often catch yourself wondering how can I be happy again? Imagine your car gets stuck in some mud and can’t move forward. Do you just throw up your hands and let it stay there? Of course not. Yet oftentimes people allow themselves to stay stuck in an emotional rut – being generally static in life and not able to feel happy. Do any of the following statements apply to you? Day to day, I don’t look forward to much My work has become predictable and boring I feel the spark is gone from my relationships I’m getting sick of hearing myself complain about feeling stressed, tired, and unfulfilled I think about change, but I get stuck in procrastination My life feels out of balance I don’t like where I am in life, but I also don’t know what I want either If any of these resonate with you, you are stuck in a rut. Being stuck in a rut is never fun. In addition to causing you to feel dissatisfied with your life circumstances, being in a rut also makes you more prone to depressing and negative thoughts – the two things that will keep you in your rut for even longer. So, if you want your situation to change and are wondering how to be happy again, you must change. 8 Ways to Get Yourself Out of a Rut 1. Assess Your Nutrition And assess it honestly. Have you been drinking enough water? How many brain-healthy foods have you been choosing each day? Are you taking a high-quality probiotic? In other words, make sure you begin by being healthy on the inside. 2. Work Your Body It’s no secret that exercising releases endorphins that make us feel good. And along with that, it gives us a space to sort out what may be bothering us. Now is not the time to look yourself inside and throw a pity party - go jog, swim, cycle, walk, whichever exercise you prefer. As you improve your physical health, your mental health will improve, too. 3. Evaluate Your Supplements It’s well-established that the right supplements can help your body and mind in a variety of ways.* If you have been on the same supplement regimen for a while, or if you’re not taking any supplements at all, and are not feeling emotionally balanced, experiencing a positive mood, and enjoying a tranquil mind and body, it is time to switch things up.* BrainMD's Serotonin Mood Support was created specifically to provide multiple mechanisms to help you brighten your mood, maintain a healthy self-confidence, and fight back negative thoughts.* 4. Shake Up Your Perspective This is how you CAN change your life by changing your mind. The power lies in challenging your old perspective – begin focusing on the positive. See your circumstances as an opportunity for growth, rather than some type of setback. Dolly Parton once said, “Storms make trees take deeper roots.” 5. Set Attainable Goals If you are in an emotional rut, chances are you've been doing things the same way for quite a while. Trying to change everything that you want to change overnight is simply unrealistic. It’s easy to feel overwhelmed by the amount of change required to get out of a rut – that can lead to you staying in it. Success comes much more easily if you set small, manageable, and realistic goals. If you need additional guided help don't be afraid to take an online course, one that helps you develop better habits and track your progress. 6. Practice Gratitude Did you know that practicing gratitude causes real changes in your brain that enhance brain function and make you feel better? If you want your brain to work better, practice being grateful for the good things in your life. Writing down your grateful thoughts makes the practice even more powerful. Tell people who are important to you that you are grateful for them; it will boost their mood and yours! 7. Find Reasons To Laugh Every. Day. Run through the sprinklers when they seem to have you trapped, listen to a fun podcast on your commute, jump on a trampoline with your kids, watch that new comedy movie you keep hearing about, ask friends to tell you their best jokes. Laughing makes you feel good and benefits your health. 8. Choose Quality Company People are contagious. We need to surround ourselves with people who will have a positive effect on our health and longevity. Community – or your tribe, as we call it – is absolutely necessary. You need people who will push, teach, and guide you. Reach out to your friends and neighbors and seek out people who are a positive influence. Volunteering for a cause you believe in is another good way to find like-minded friends. It also helps you find something to look forward to, something that makes you feel good, and often a positive perspective! Back on Track If you’re looking for natural ways to support your mood, taking supplements that release happiness neurochemicals – like dopamine and serotonin – into your brain is a smart place to start.* Healthy lifestyle habits – such as daily exercise, consuming whole foods, and taking a dietary supplement like Serotonin Mood Support – can work together to sustain the brain’s many vital functions, support a positive mood, promote restful sleep, and more.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Serotonin Mood Support and 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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6 Tips To Give Your Memory A Boost
“My memory is no good, but that is normal at my age.” We actually hear this lie from people who are thirty-five, forty-five, fifty-five, sixty-five, and older. The truth is that most memory problems are not due to your age, but your bad habits. We recently heard this same lie from Todd, a fifty-three-year-old high-level business executive who told us his memory was terrible. “I am sure it is just my age. I am just getting older,” he said. “I often have no idea where I put my keys and sometimes find them in the refrigerator, next to the eggs. This is definitely NOT normal. It is one of the little lies people tell themselves to justify their memory problems and bad habits. The denial prevents them from getting the help they need. It is time to wake up and take memory problems seriously! Is it really possible to rescue your memory if it is troubled? Absolutely! But in order to do so, you have to have a smart plan. And the first step of that plan is to stop thinking that your memory problems are normal! 6 Steps to Sharpen Your Memory 1. Drink water. This may sound so simple, but it is so important. Your brain is 80% water, so avoid anything that dehydrates it – such as caffeine or alcohol. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. 2. Get good sleep. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away neurodegenerative toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity. Research has demonstrated that sleep deprivation can cause dramatic memory deficits. Practice good sleep hygiene to optimize your sleep habits. 3. Avoid toxins. Smoking and drug and alcohol abuse increase your risk for dementia, so if these are a problem for you, stopping immediately decreases these risk factors. Even a glass of beer or wine per day can be harmful to the brain and can make it look toxic. And recent research demonstrates that marijuana negatively affects the hippocampus, the brain’s major memory center. 4. Supplement with a multiple mechanism approach. When we get sick or age, it is never just one biological mechanism that fails us; it is generally multiple mechanisms. Therefore, it is important to utilize a multiple mechanism approach to improving brain health. BrainMD’s Brain & Memory Power Boost is formulated with seven brain boosters which help promote brain energy, support important neurons, and defend against free radical damage to the brain. Together they help power up mental sharpness and cognition so you can think fast on your feet again. 5. Eat a brain-healthy diet. The standard American diet (SAD) is filled with pro-inflammatory foods that increase your risk for a variety of medical conditions. It is also associated with a smaller hippocampus, one of the major memory structures in the brain. Instead, choose lean proteins, healthy fats, and lots of produce, while eliminating refined carbohydrates and sugar. Aim for eating a diet that’s 70 percent plant-based foods and 30 percent high-quality protein, with healthy fat mixed in. 6. Get moving. Physical exercise is perhaps the single most important thing you can do to keep your brain and body healthy over time. It not only boosts blood flow and other positive nutrients to the brain – it actually stimulates “neurogenesis,” the ability of the brain to generate new brain cells. Additionally, research has shown that exercise can actually increase the size of the hippocampus (the brain’s major memory center). “Without memory, there is no culture. Without memory, there would be no civilization, no society, no future.” -Elie Wiesel
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One of the Best Ways to Boost Energy and Reduce Stress
In today’s fast-paced, performance driven world, many people struggle to keep up with the demands of their crazy busy lives. When they experience too much stress, many adopt unhealthy methods for coping with daily pressures. School– It’s well known that many students abuse Adderall or other attention medications to give them a boost when writing term papers or studying for finals. Sports– Taking steroids or other performance enhancing drugs has become an epidemic across many sports and includes both amateur and professional athletes. Work– Some adults use their children’s attention medication to give them a mental edge. Others turn to prescription medications, illicit drugs or alcohol to help lessen their pain. Still others use tobacco products or vaping to help soothe the stresses in their lives. These examples reveal a widespread demand for increased energy and a greater capacity to take on the challenges of the day. However, such detrimental coping strategies often produce the opposite effect of what the user had originally intended. Such short-sighted choices can end up doing more harm than good and lead to mental and physical hardships in the long run. Boost Energy Naturally At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is the natural way. We recommend supplements and nutrition first and foremost before putting medications or other harmful substances into your body. Our line of brain healthy vitamins and supplements are ultra-pure, clinical strength and brain directed. The ingredients in these high-quality supplements come from the finest sources, have undergone rigorous clinical testing and have been formulated for maximum absorption to boost energy and give you the nutrients you need to handle stress or mental strain. If you want to naturally improve your athletic, school or work performance, or just want more focus and energy to get you through the day, we’ve got just what you need... Focus & Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD’s Focus & Energy was designed to promote sharpness, improve mental and physical productivity and prevent fatigue without lowering blood sugar.* Unlike many other dietary supplements, which claim to include adaptogens but don’t use valid ingredients, Focus & Energy provides nutritional and medicinal plant concentrates that are clinically proven.* Its potent green tea extract is high in EGCG and other polyphenol antioxidants and was chosen specifically to intensify oxygen and nutrient delivery to the brain.* Three Stress-fighting Herbals Focus & Energy also contains three highly concentrated plant adaptogens: Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits. Modern clinical research reveals it is also superb for coping with stress and occasional anxiety.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and proven beneficial in many clinical trials.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits.* This concentrate is loaded with 15% brain-active ginsenosides and is proven from intensive research.* Focus & Energy is formulated specifically to reinforce the brain and body’s ability to fight fatigue and adapt to stress.* It also contains choline, a vitamin-like nutrient that helps the brain make the key transmitter acetylcholine and has other metabolic pathways that promote endurance and vigor.* If you’re looking for a natural energizer, Focus & Energy helps fortify your body with specially selected nutrients and medicinal plant substances that provide enhanced mental focus and sustained energy.* And unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this dietary supplement.* Focus & Energy is safe, natural and non-habit-forming.* To be successful in today’s world, you need a clear mind and sharp focus.* At BrainMD, we’re dedicated to providing the highest purity nutrients to give you the attention, focus, and energy you need to do the things you love.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and 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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Vitamins for Kids: Top 7 Nutrients to Keep Kids Healthy
Thanks to the dramatic amount of growth and development they are experiencing, children need a generous allowance of vitamins and minerals. They are critical for their healthy growth, activity, learning, and behavior. Not getting enough of certain vitamins and minerals can lead to serious health problems. To help you make sense of the alphabet soup of vitamins for kids, here are a few vital standouts when it comes to healthy, growing bodies and minds along with good dietary sources of each. 7 of the Best Nutrients to Help Your Kids Stay Healthy 1. Vitamin A Vitamin A serves a variety of purposes in kids and adults. It promotes the growth of the cells and tissues of the body, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, works to prevent infection, and is crucial for the maturation of the intestinal and lung linings. Unfortunately, vitamin A deficiency is a major public health problem worldwide. Good Sources of Vitamin A: Carrots Sweet potatoes Squash Apricots Spinach Broccoli Cabbage Fish oils Egg yolks 2. Vitamin C Vitamin C does more than just boost the immune system to help keep infections at bay. It also helps form and repair red blood cells, bones, and tissues; promotes healthy muscles, connective tissue, and skin; helps the body heal wounds; is important for building strong bones and teeth, and is an essential cofactor for enzymes that make neurotransmitters for the brain. Good Sources of Vitamin C: Citrus fruits Strawberries Tomatoes Melons Papayas Mangos Cabbage Broccoli Cauliflower Spinach 3. Vitamin D Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Additionally, it also functions as a hormone with roles in immune system health, insulin production, and regulation of cell growth. Vitamin D is called the "sunshine vitamin" because the body can produce it when the skin is exposed to sunlight. But your child's body isn't able to make vitamin D when covered with clothing or sunscreen to block the sun's rays. Therefore, the American Academy of Pediatrics recommends that if there is any doubt that your child is eating enough Vitamin D, then you should consider supplementation. Good Sources of Vitamin D: Fatty fish, like tuna, mackerel, and salmon Foods fortified with vitamin D Beef liver Egg yolks 4. Vitamin E Vitamin E is a major antioxidant protector for cell membranes, the sites of most cell activities. It also boosts the immune system, helps the body fight germs, and is important for DNA repair and other metabolic processes. Good Sources of Vitamin D: Almonds Spinach Sweet Potato Avocado Wheat Germ Sunflower Seeds 5. Calcium Calcium, the most abundant mineral in the body, is essential in helping to build a child's healthy bones and teeth. Osteoporosis, a brittle bone disease that affects older adults, begins in childhood if diets are not providing adequate calcium-rich foods. It also promotes healthy nerve, heart, and muscle function helps blood clot and helps the body convert food into energy. Good Sources of Calcium: Milk and other dairy products Spinach Kale Okra Collards White beans 6. Magnesium Magnesium is a very important nutrient that most people don't get enough of. It is required by over 300 enzymes, most of which are involved in energy generation and utilization. Magnesium also balances calcium for a healthy heartbeat, nerve transmission, brain connectivity, skeletal and smooth muscle contraction, and various cell processes. Good Sources of Magnesium: Dark leafy greens Nuts Seeds Fish Beans Avocados Bananas 7. Zinc Zinc is needed by more than 70 enzymes that aid digestion and metabolism. It is also essential for DNA structure, sexual maturation, immunity, behavior, skin health, and hair renewal. Good Sources of Zinc: Oysters Beef Lamb Spinach Wheat Germ Nuts Seeds Beans The best possible source of vitamins and minerals for kids is high-quality, organic, locally-grown, unprocessed food. However, for most time-crunched families, eating home-cooked, well-balanced meals made from these ingredients 100% of the time just isn’t possible. BrainMD’s Kids' NeuroVite Multivitamin Chewables were designed to bridge any nutritional gaps and take the guesswork out of what multivitamins to give your kids. Kids' NeuroVite out beats other conventional brands in both potency and high-quality ingredients. Compared to other leading supplement brands, Kids' NeuroVite has nearly 3 times more ingredients than the average kids' vitamin, all of them optimized for the highest absorption in kids. It’s concentrated, naturally derived and made with integrity. Its diverse set of over 50 nutrients makes it the best vitamin for kids to take to keep them healthy and give you peace of mind. We’ve scoured the clinical research to document which nutrients are best proven for kids over the long term. And your child will LOVE the taste of the orange-flavored penguin chewables which are free from sugar, dairy, gluten, wheat, eggs, and artificial colorings or flavorings. “Get kids started right with the support they need! Kids' NeuroVite was developed for my own children and grandchildren. It can help yours too.” – Daniel G. Amen, MD
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6 Ways to Get Your Health Back
There's just something about a new season that evokes the desire to make changes. It's a time when many focus on fresh starts with the new school year, new clothes, new routines, and new goals. While we're quick to start new things, why do we tend to overlook our health? Now is the perfect time to do some internal resetting – it’s a great opportunity to check-in and see if there are any bad habits we've developed over the last few months. As you clean out your closets and dresser drawers, why not clean up your health habits too? Here are 6 tips to help you get back on track with your health this season. 6 Tips to Get Back on Track with Your Health 1. Purge Your Pantry If you eat the standard American diet, your kitchen cabinets, refrigerator, and freezer contain foods that are terrible for your health and your weight. The best thing you can do for yourself and your family is to do a clean sweep of your entire kitchen and get rid of all the foods that sabotage your health. Doing so makes it easier for you to make conscious eating decisions, or better decisions even when they’re not so conscious. It helps prevent impulsive, mindless snacking as you change your eating patterns. When you purge your pantry, you’ve only had to make one healthy decision—not to have unhealthy foods in your house—rather than having the discipline to make dozens of decisions throughout the day to avoid foods that are sitting right there in your kitchen. Once the bad food is gone, stock your pantry with brain-healthy choices. 2. Switch Up Your Produce Did you spend the winter eating apples, bananas, and root vegetables? Is the monotony making it hard to stick to? It is the perfect time to switch things up and reinvigorate your love for fruits and veggies with some variety. Fresh fruits and vegetables abound in spring or summer. Head to your local farmer’s market or grocery store and try asparagus, mushrooms, apricots, or berries. Never tried a steamed artichoke? Or stir-fried snow peas? Maybe you’ve had green beans, but what about haricots verts (French green beans)? Try some sweet cherries or a nectarine as a treat after dinner. Now you can eat from an expanded spring-inspired rainbow. 3. Venture Outside If you’ve spent much of the winter on the treadmill or in the gym, it is time to go outside. Research shows that exercising outdoors comes with a variety of health advantages over working out inside including improved energy levels and decreased stress and anger. Another study found that being outdoors has an overall positive effect on vitality – your sense of enthusiasm, aliveness, and energy. 4. Let The Sunshine In Our vitamin D status tends to take a dip in the winter months, due to lack of sun exposure. Your body gets vitamin D in two ways: via sunlight (the sun’s ultraviolet rays must hit your skin in order for your body to manufacture vitamin D) and from your diet. There are a small number of foods, such as fish, eggs, and some mushrooms that can provide vitamin D. Another option is to incorporate a Vitamin D supplement to ensure you’re getting to levels you need. Unfortunately, many Americans—even those who eat a good diet—are vitamin D deficient. And there is research linking vitamin D deficiency to over 200 diseases. 5. Declutter Your Mind It is easy in today’s fast-paced world to harbor negative emotions, like anger, resentment, sadness, and jealousy. But these emotions are detrimental to your health and peace of mind. What you may not realize is that these emotions begin with your thoughts. This season, make a conscious effort to challenge the automatic negative thoughts that steal your happiness. Stress levels are dramatically decreased for those who learn to control their thoughts, rather than letting their thoughts control them. You might even want to look into the benefits of hypnosis for your brain. 6. Fill Your Mind With Good Not only is important to clear your head from stressful thoughts, but it’s also equally as important to challenge your brain on a daily basis. New learning and mental exercises themselves will help keep your brain sharp, but learning about ways to improve your brain is like the sugar-free icing on the fat-free cake! Try listening to a new podcast that will encourage mental engagement and provide you with diverse information and strategies to better your brain. We, not surprisingly, recommend The Brain Warrior’s Way Podcast. Some of our guests have great podcasts as well; consider Dave Asprey’s Bulletproof Radio and Pedram Shoji’s The Urban Monk Podcast. As you check off your growing to-do list, don’t forget to make yourself, and especially your brain, a priority as well! What Listeners Are Saying About The Brain Warrior’s Way Podcast: “A Wealth of Knowledge by Strixbee - Each podcast focuses on one specific topic. While discussing it Dr. Amen brings all his years of experience in the field to bear. So not only are the podcast's topics highly relevant but even the little things Dr. Amen mentions in passing are eye-opening.”
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