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THREE SUPPLEMENTS TO INCREASE YOUR BRAIN HEALTH BY KIM EDWARDS, RD, CDE, BEAUFORT MEMORIAL
Americans spend billions each year on dietary supplements including vitamins, minerals and herbal products. So it isn't surprising that more than 25% of adults over age 50 regularly take supplements for their brain health. But do they really work? Here’s a closer look at three of the more popular supplements often touted for their potential brain-boosting abilities: Omega-3s What they are: You’ve heard about these fatty acids in conjunction with heart health, but they are gaining traction in mental health, too. Some omega-3s are essential to the body, playing a role in brain development and function, but we can’t produce them ourselves — we need to consume them. What the research says: Among the nutritional and dietary factors studied to prevent cognitive decline in older adults, the most consistent positive research findings are for omega-3 fatty acids. Omega-3s are being explored as a treatment option for people with depression, attention-deficit hyperactivity disorder, autism, bipolar disorder and schizophrenia. What can’t be said for certain is whether the supplements actually work, so your better bet is to get your Omega-3s from food. What else to know: Because omega-3s increase blood flow, supplements are not recommended for people taking blood thinners or who have bleeding disorders. Ginkgo Biloba What it is: The ginkgo tree is one of the oldest found in nature. The seeds have been used in Chinese medicine for centuries, while the leaves are used to make supplements. 14 // H I LT O N H E A D M O N T H LY. C O M
What the research says: There have been a lot of studies on the possible health effects of using ginkgo, but there isn't conclusive evidence that ginkgo is helpful for any health condition. In fact, the long-term Ginkgo Evaluation of Memory Study showed that ginkgo neither helps prevent dementia or cognitive decline, nor stops it from getting worse. Other studies have had conflicting findings or suggested only a slight improvement of dementia. What else to know: Ginkgo supplements increase blood flow, so serious interactions with some conventional medications, like anticoagulants (blood thinners) are possible. Ginkgo is also not recommended for anyone who is pregnant. Probiotics What they are: Your body is full of bacteria. Some are bad, but some are good and necessary to keep you healthy. Probiotics, which you can obtain through supplements or fermented foods such as yogurt, are similar to the healthy bacteria found naturally in the body. The digestive system particularly needs the good microbes, and there appears to be a connection between the brain and the gut. Poor brain function can compromise gut health, and vice versa. Probiotics can help maintain that delicate balance. What the research says: Most larger studies are focused on whether probiotics can help digestive issues specifically. Smaller studies, however, have shown a link between probiotics and better brain function, mental flexibility and alleviating stress in healthy older adults. What else to know: While it is, for the most part, safe to add any of the foods that contain probiotics into a healthy individual’s diet, supplements can be risky for people with weakened immune systems.
