A powerful brain at any age

To be a bit smarter, to have a better memory, to be able to solve logical problems, to concentrate… Who wouldn’t want something like that? While it’s true that intelligence is largely genetically determined, there are factors that we can control that determine how our brains function – and this is especially true when it comes to our nutrition.

The functioning of our brain is determined by a number of factors – diet (especially excessive consumption of simple sugars is harmful here), the level of physical activity or stress, sufficient sleep, environmental pollutants, but also the extent to which we were breastfed in childhood and also loved by our parents. But today we’re going to take a closer look at the nutrients and herbs that can help us improve our mental performance at different times in our lives.

Childhood

An absolutely key nutrient not only in childhood, but already during pregnancy, are omega-3 unsaturated fatty acids. This is especially true for one of them, abbreviated as DHA. This is a component of cell membranes, and nerve cell membranes in particular contain high amounts of it. During intrauterine development and childhood, when the brain is developing rapidly, getting enough of it is therefore crucial. Omega-3 intake during pregnancy has thus been shown to be related to children’s intelligence in later life. But it also reduces their risk of asthma and allergies and is important for the proper development of the retina.

The importance of omega-3 intake has also been demonstrated throughout childhood. Here too, DHA consumption is slightly more crucial for the brain, for example, it can improve the academic performance of school-age children. Therefore, when purchasing omega-3 supplements for children, it is advisable to give preference to those with a slightly higher proportion of DHA. However, the intake of the other omega-3 acid found in the human body, EPA, is also important, and this is especially true for children who suffer from ADHD. This is because there is an increased rate of inflammation in the brain area when this problem occurs, and it is the EPAs that have the more pronounced anti-inflammatory effects of the two omega-3s. Therefore, children with ADHD or other problems related to brain function may benefit more from preparations with a slight predominance of EPA.

Another important nutrient during pregnancy and childhood is lutein, which is usually found together with its isomer zeaxanthin. These are carotenoids found, for example, in eggs, corn and vegetables with dark green leaves. And they are also an important part of brain cell membranes – improving their function and stability and protecting them from free radicals. Adequate intake of lutein and zeaxanthin is therefore important both in pregnancy and in childhood – between the ages of 7 and 13, for example, children with higher levels of lutein perform better on tests of language and math skills.

Children should not neglect their vitamin D3 intake. There are specific receptors for it in the brain, thanks to which this vitamin supports the formation and development of new nerve cells and the protection of existing ones.

Younger and middle age

Omega-3 unsaturated fatty acids remain a key nutrient in adulthood. DHA is slightly decreasing in importance as the production of new brain cells declines significantly, while EPA is increasing in importance as inflammatory processes in the brain and throughout the body increase in intensity and need to be combated over the course of life. In addition, EPA is also important in preventing other problems that are related to increased levels of inflammation in the body – for example, regular intake reduces the incidence of cardiovascular problems. In adulthood, it is therefore advisable to prefer dietary supplements in which EPA slightly outweighs DHA.

Lutein and zeaxanthin intake should not be neglected either – their levels are closely related to general intelligence, memory, learning ability, language skills, concentration and speed of processing tasks even in adulthood. Vitamin D3 is also important for protecting nerve cells and reducing inflammation .

These four nutrients form a kind of foundation without which a functioning brain cannot do without. But in addition, there are a number of other natural ones that can significantly boost our mental performance.

Rhodiola, for example, has a significant positive effect on virtually all cognitive processes, be it memory, concentration, learning, numerical operations, analysis, evaluation, planning and more. It is very useful when we need a powerful brain despite fatigue and stress, when preparing students for exams, etc.

Resveratrol, which is abundant, especially in red wine skins, can also be very effective. It supports memory in particular, but also has a positive effect on other cognitive processes.

Rosemary also has a significant beneficial effect on memory, concentration and other cognitive functions. This herb improves the brain’s production of a growth factor called BDNF, which promotes the formation and development of nerve cells and protects them from damage. The effect of rosemary on the brain is so strong that it can be seen even when rosemary essential oil is inhaled, for example from an aromatherapy lamp.

The use of ginkgo biloba extract, which combines epigenetic effects with a high ability to improve blood flow to the brain, is certainly worthwhile. Therefore, ginkgo can also help us improve memory, learning and problem solving skills.

We should also not forget about sufficient intake of minerals and trace elements. Magnesium in particular has a significant effect on the brain – its deficiency leads to impaired transmission of nerve impulses and an increased risk of nerve cell damage.

Seniors

At age 60+, it is important to focus not only on slowing the decline in mental performance, but also on preventing Alzheimer’s disease and other types of dementia. Here, too, it is important to ensure sufficient intake of the ‘holy brain foursome’ of omega-3, lutein, zeaxanthin and vitamin D3.

For example, people who are deficient in omega-3s experience faster decline in memory and other cognitive abilities, such as problem-solving and analytical thinking. Taking omega-3s can also reduce the appearance of amyloid plaques in the brain, which are a typical manifestation of Alzheimer’s disease. Reduced levels of DHA are common in this disease, but sufficient intake of EPA is also important, as inflammatory processes contribute greatly to the degradation of nerve cells.

Lutein and zeaxanthin slow down the ageing process of the brain and prevent the onset of Alzheimer’s disease. Vitamin D3 deficiency is typical of most types of dementia.

Taking resveratrol can also be beneficial – not only does it slow down the aging process, but it also has a significant neuroprotective effect (i.e. it protects nerve cells from damage) and promotes blood flow to the brain. High doses of resveratrol are even able to stabilise the level of amyloid-beta 40, one of the main components of the so-called amyloid plaques that appear in the brains of people suffering from Alzheimer’s disease. Moreover, as a phytoestrogen, it is very beneficial for menopausal women.

Rosemary also has a positive effect – it protects against damage to the cells of the hypothalamus (the part of the brain responsible for memory), prevents the formation of amyloid plaques and significantly improves memory, even in people suffering from Alzheimer’s disease, where it also slows the progression of the disease.

EGCG from green tea, which also slows down the overall ageing process, can also help significantly in the prevention and treatment of Alzheimer’s and Parkinson’s disease. The decline in cognitive abilities with age can also be alleviated by ginkgo biloba.

Seniors should also make sure they get enough selenium, which can help delay the onset of cognitive problems. Some studies have even shown that selenium may have an effect on the risk of Alzheimer’s disease – people with this disease have about 40% lower concentrations of this element in their brains than their healthy peers.