An experimental scientific study published 7/22/20 in the British Medical Journal demonstrates the favorable impact of dietary supplementation with Omega 3 and polyphenols on cognitive and learning performance. Food for the mind in a brief scientific review.
Brain function and diet quality
Cellular and molecular neuroscience allows us to assess the energy required for intrinsic and continuous brain functions (Raichle, 2015). Which show an ‘astonishing level of organization‘ and absorb about 20 percent of the energy value (kcal) taken in through the diet, for the functionality of an organ-the brain-which expresses 2 percent of the body mass. (1)
Each neuron is constantly rebuilding itself, after all, from its constituent proteins. Therefore, nutrition and elements taken in through the diet can actually influence brain function. Offering the useful ‘building blocks’ to create and maintain the brain connections essential for cognitive and learning abilities. Variations and deficiencies are also capable of producing effects even in the short term. (2)
Omega-3, polyphenols and cognitive function
The randomized controlled trial by Roberts et al. (2020) was conducted on 1059 children aged 15 months to 7 years in ten villages in Guinea-Bissau. In order to evaluate the effectiveness of different forms of dietary supplementation in enhancing their cognitive abilities and overall brain health over the course of 23 weeks. (3)
A supplement food high in Omega 3 fatty acids and plant polyphenols-as well as a wide variety of micronutrients and high protein content-was compared to a fortified blended food (fortified blended food) commonly used in nutrition support programs and at a control meal (traditional rice breakfast).
Administration of the ‘super-integrator’ showed significant benefits onworking memory, an essential function that predicts long-term school performance. As well as on hemoglobin concentration, growth, body composition, and cerebral blood flow index.
So little would be enough to favorably affect the lives and development of vulnerable children in low-income countries. If only, beyond the bar Sport ‘let’s help them at home‘ propaganda, Western governments would devote a modicum of the resources to international aid that UN agencies (UNICEF, FAO, WHO, WFP, IFAD) are clamoring for.
Omega-3, vitamins and minerals
Several substances have shown a potential favorable impact on brain activity and brain health, but only a few of them have been tested effectively in human clinical trials. We dwell, next, on those that have shown the most promising results so far.
Omega-3. Omega3 polyunsaturated fatty acids, in addition to playing an important role in the immune system, may be useful in both improving memory and reducing the risk of the onset of chronic degenerative diseases (e.g., Alzheimer’s) and attention disorders. heir promising effect on brain health has led to clinical studies in order to verify the bioavailability and health effects of higher dosages (4,5).
Vitamin B-12. B-12 is an essential vitamin for brain development. Its intake in the recommended daily amount should be kept under special consideration, as noted above, in vegetarian and vegan diets. Its deficiency, in the prenatal and childhood stages, can adversely affect the development of cognitive activities and memory. (6)
Magnesium. Magnesium in turn plays an important role in maintaining proper brain function-with particular emphasis on memory and learning-and overall health. Its supplementation is also useful in helping to reduce conditions such as migraine headaches. (7)
Amino acids
Tryptophan. It is an essential amino acid, a precursor of serotonin. Deficiency of the latter is associated with cognitive, memory and language problems. Tryptophan supplementation helps increase memory and attention. As well as playing an important role in brain-gut interaction (or second brain) and the functions that result. (8)
Creatine. An amino acid often used by athletes to boost their performance, creatine appears to have positive effects on cognitive abilities, particularly memory and intelligence in healthy individuals. Vegetarians and vegans have shown greater benefits, in part because of the relative deficiency often associated with their diets. (9)
L-Carnitine. Naturally present in brain tissue, it has the role of transporting fatty acids into the mitochondria to produce energy. And it is also capable of neuroprotective function, mainly due to its ability to reduce oxidative stress, with increased memory and cognitive abilities. (10)
Ginseng and gingko biloba
Ginseng(Panax Ginseng). Extracts of this plant are found to be effective in mitigating and slowing the neurodegenerative effects of Alzheimer’s disease. Its effectiveness is better in water extractions and subsequent concentration than in decoction extractions. (11)
Siberian ginseng(Eleutherococcus senticosus). A leaf extract of this plant has shown positive effects on cognitive function and memory improvement in preclinical studies. (12)
Gingko biloba. It is one of the oldest tree species on the planet. Its extracts are used for the recovery of cognitive abilities lost as a result of neurodegenerative diseases. (13)
Polyphenols and melatonin
Hops(Humulus lupulus). Xanthumol, a polyphenol contained in hops, has multiple positive health effects. Preclinical studies indicate its potential contribution to improving cognitive abilities. (14)
Resveratrol. Polyphenol contained mainly in red grapes, appears to have potential to reduce the onset and progression of Alzheimer’s disease. (15)
Melatonin. Supplementation of this hormone, which is naturally produced by the brain, can improve sleep and help slow the loss of cognitive abilities in Alzheimer’s cases. (16)
Fig. 1. Evolution in extraction methods, yield and efficacy of active compounds in ginseng (Kim et al., 2018)
Fig. 2. Imbalance of protective factors (including resveratrol) and risk factors in Alzheimer’s onset (Sawda et al., 2017)
Dario Dongo and Andrea Adelmo Della Penna
Notes
(1) Marcus E. Raichle (2015). The restless brain: how intrinsic activity organizes brain function. Phil. Trans. R. Soc. B 370:20140172, http://dx.doi.org/10.1098/rstb.2014.0172
(2) Meeusen et al. (2018). Nutritional supplements and the brain. International Journal of Sport Nutrition and Exercise Metabolism 28:200-211, https://doi.org/10.1123/ijsnem.2017-0314
(3) Roberts et al. (2020). Effects of food supplementation on cognitive function, cerebral blood flow, and nutritional status in young children at risk of undernutrition: randomized controlled trial. BMJ 370:m2397, https://doi.org/10.1136/bmj.m2397
(4) Bos et al. (2016). Effects of omega-3 polyunsaturated fatty acids on human brain morphology and function: what is the evidence? European Neuropsychopharmacology 26:546-561, http://dx.doi.org/10.1016/j.euroneuro.2015.12.031
(5) Arellanes et al. (2020). Brain delivery of supplemental docosaxexaenoic acid (DHA): A randomized placebo-controlled clinical trial. EBioMedicine 102883, https://doi.org/10.1016/j.ebiom.2020.102883
(6) Venkatramanan et al. (2016). Vitamin B-12 and cognition in children. Adv. Nutr. 7:879-88, doi:10.3945/an.115.012021
(7) De Baaij et al. (2015) Magnesium in man: implications for health and disease. Physiol. Rev. 95:1-46, doi:10.1152/physrev.00012.2014
(8) Jenkins et al. (2016). Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis. Nutrients 8:56, doi:10.3390/nu8010056
(9) Avgerinos et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp. Gerontol. 108:166-173, doi:10.1016/j.exger.2018.04.013
(10) Ferreira et al. (2017). L-Carnitine and acetyl-L-carnitine roles and neuroprotection in developing brain. Neurochem. Res. 42(6):1661-1675, doi:10.1007/s11064-017-2288-7
(11) Kim et al. (2018). Panax ginseng as an adjuvant treatment for Alzheimer’s disease. J. Ginseng Res. 42:401-411, https://doi.org/10.1016/j.jgr.2017.12.008
(12) Yamauchi et al. (2019). Memory enhancement by oral administration of extract of Eleutherococcus senticosus leaves and active compounds transferred into the brain. Nutrients 11:1142, doi:10.3390/nu11051142
(13) Tan et al. (2015). Efficacy and adverse effects of Gingko biloba for cognitive impairment and dementia: a systematic review and meta-analysis. Alzheimers Dis. 43(2):589-603, doi:10.3233/JAD-140837
(14) Zamzow et al. (2014). Xanthohumol improved cognitive flexibility in young mice. Behav. Brain Res. 275:1-10, doi: 10.1016/j.bbr.2014.08.045
(15) Sawda et al. (2017). Resveratrol for Alzheimer’s disease. Ann. N.Y. Acad. Sci. 1403(1):142-149, doi:10.1111/nyas.13431
(16) Lin et al. (2013) Melatonin in Alzheimer’s disease. Int. J. Mol. Sci. 14:14575-14593, doi:10.3390/ijms140714575
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
Graduated in Food Technologies and Biotechnologies, qualified food technologist, he follows the research and development area. With particular regard to European research projects (in Horizon 2020, PRIMA) where the FARE division of WIISE Srl, a benefit company, participates.
