Cognitive Function Summary
Diet and nutrient intake has a major effect on cognitive performance and decline. Omega-3s, the fatty acids that make up the brain, are important for cognitive function, but omega-3 deficiency is common in the Western diet. B-vitamins are important in brain health as are anti-inflammatory nutrients. Foods like dark chocolate and blueberries are particularly rich in nutrients that reduce brain inflammation. Another nutrient, choline, is converted to acetylcholine- the brain neurotransmitter- but many people don't get enough choline. Choline supplements like Alpha GPC supply choline in a form more easily used by the brain. It is especially effective in combination with racetams, safe cognitive enhancers. One of the most effective, pramiracetam, increases the uptake and use of choline in the brain resulting in more acetylcholine being made.
SOURCES
(Bourre, 2006), (Carlson and Neuringer, 1999), (Gelder et al., 2007), (Innis, 2008), (Kalmijn et al., 2004), (Kesse-Guyot et al., 2011), (McCann and Ames, 2005), (Morris et al., 2005), (Nurk et al., 2007), (Rogers, 2007), (Solfrizzi, Panza, and Capurso, 2003), (Solfrizzi et al., 2006), (Titova et al., 2013), (Vercambe et al., 2009), (Wainwright, 2000), (Whalley et al., 2004), (Willatts et al., 1998)
B Vitamins:
(Bryan and Calvaresi, 2004), (Durga et al., 2007), (Gewa et al., 2009), (Huskisson, Maggini, and Ruf, 2007), (Neumann, Harris, and Rogers, 2002), (Parletta, Milte, and Meyer, 2013), (Rogers, 2001), (Solfrizzi, Panza, and Capurso, 2003), (Veena et al., 2010), (Vercambre et al., 2009)
Blueberries:
(Cherniack, 2012), (Devore et al., 2012), (Joseph, Shukitt-Hale, and Willis, 2009), (Krikorian et al., 2010), (Krikorian et al., 2012), (Lamport et al., 2016), (Papandreou et al., 2008), (Pribis and Shukitt-Hale, 2014), (Shukitt-Hale et al., 2006), (Spencer, 2008), (Spencer, 2010), (Willis, Shukitt-Hale, and Joseph, 2009)
Dark Chocolate:
(Desideri et al., 2012), (Devore et al., 2012), (Kesse-Guyot et al., 2011), (Letenneur et al., 2007), (Macready et al., 2009), (Mastroiacovo et al., 2015), (Nurk et al., 2009), (Spencer, 2008)
Alpha GPC/ choline alfoscerate:
(Amenta et al., 1991), (Frattola et al., 1991), (Gatti et al., 1992), (Moreno, 2003), (Parnetti, Amenta, and Gallai, 2001), (Poly et al., 2011), (Ricci et al., 1992), (Scapicchio, 2013), (Vega et al., 1993)
Racetams:
(Gualtieri et al., 2002), (Isaacson and Nicoll, 1991), (Malykh and Sadaie, 2010), (Petkov, Mosharrof, and Petkov, 1988), (Senin et al., 1991), (Villardita et al., 1987), (Waegemans et al., 2002), (Winblad, 2005)
Pramiracetam Specifically:
(Corasaniti et al., 1995), (Malykh and Sadaie, 2010), (McLean et al., 1991), (Nappi, Rabasseda, and Mealy, 1994), (Poschel, Ho, and Ninteman, 1985), (Pugsley et al., 1983), (Scarpazza et al., 1993)
Herbs and energy promoting nutrients can, also, improve cognitive function. Medium-chain triglycerides (MCT) are an alternate energy source to glucose that don't deposit as fat. MCT oil is derived from coconut and can improve memory and increase omega-3 in the brain. The capacity of herbs to enhance cognitive function is, perhaps, even more profound. Panax Ginseng, Bacopa Monnieri, Turmeric and several other herbs have been shown to increase cognitive function and prevent cognitive degeneration. In combinations these herbs can be particularly effective and many provide additional health benefits from reducing inflammation to aiding digestion.
SOURCES
(Carandang, 2008), (Jeukendrup et al., 1995), (Page et al., 2009), (Pan et al., 2010), (Rebello et al., 2015), (Reger et al., 2003), (St-Onge and Jones, 2002), (Taha, Henderson, and Burnham, 2009)
Panax Ginseng:
(Kennedy, Scholey, and Wesnes, 2000a), (Lee et al., 2008), (Reay, Kennedy, and Scholey, 2005), (Reay, Kennedy, and Scholey, 2006), (Sørensen and Sonne, 1996)
Bacopa Monnieri:
(Allan et al., 2007), (Calabrese et al., 2008), (Chowdhuri et al., 2002), (Limpeanchob et al., 2008), (Pase et al., 2012), (Roodenrys et al., 2002), (Uabundit et al., 2010)
Turmeric:
(Cox, Pipingas, and Scholey, 2014), (Dong et al., 2012), (Hishikawa et al., 2012), (Ishrat et al., 2009), (Jaques et al., 2012), (Mishra and Palanivelu, 2008), (Ng et al., 2006), (Reeta, Mehla, and Gupta, 2009), (Scapagnini et al., 2011), (Wu et al., 2011), (Wu, Ying, and Gomez-Pinilla, 2006), (Xu et al., 2009)
Panax Ginseng + Ginkgo Biloba:
(Boyd, 2012), (Kennedy, Scholey, and Wesnes, 2001), (Kennedy, Scholey, and Wesnes, 2002), (Petkov VD, Belcheva, and Petkov VV, 2003), (Petkov et al., 1993), (Rai et al., 2003), (Scholey and Kennedy, 2002), (Wesnes et al., 1997), (Wesnes et al., 2000)
Foods That Help Optimize Cognitive Function and prevent mental decline
Fish Oil
120 Softgels 700mg omega-3 each
Omega-3s, EPA, DHA- brain's fatty acids
BUY ON AMAZON LEARN MORE
B vitamins (esp B12)
150 caps
Crucial vitamins for cognitive function and performance
BUY ON AMAZON LEARN MORE
Octane Oil (MCT)
16 fl oz
Alternate energy for the brain and increased cognition
BUY ON BULLETPROOFBUY ON AMAZON LEARN MORE
Alpha GPC + Pramiracetam
120 caps 300mg each
Enhance acetylcholine use and brain function
ALPHA GPCPRAMIRACETAM LEARN MORE
Ginseng + Ginkgo (herbs)
60 caps w/ additives
Herbs and additives proven to enhance cognitive function
GINSENG, GINKGO...VINPOCETINE LEARN MORE
Blueberries & Grape Juice
8 pack 15 oz cans
Antioxidants and flavanoids to help cognition
BLUEBERRIESGRAPE JUICE LEARN MORE
Smart Mode & Zen Mode
45 caps
Cognitive enhancing nutrients and herbs
BULLETPROOF WEBSITE LEARN MORE
Coffee or NeuroMaster
12 oz
Pure toxin free coffee rich in antioxidants
COFFEENEUROMASTER LEARN MORE
Other Important Information
Two amino acids that may help cognition are Acetyl L-Carnitine and L-Glutamin hydrochloride. Animal proteins contain both L-Carnitine and L-Glutamin. Red meat has a lot of L-carnitine and plant based protein sources have L-Glutamin as well. Acetyl L-Carnitine supplements may be helpful for vegetarians.
Sources
(Liu et al., 2001), (Malaguarnera et al., 2007), (Malaguarnera et al., 2008), (Malaguarnera et al., 2011), (Montgomery, Thal, and Amrein, 2003), (Owen and Sunram-Lea, 2011), (Pettegrew, Levine and McClure, 2000), (Shea, 2007), (Suchy et al., 2009)
L-Glutamin:
(Miller, 1999), (Tarfarosh and Bhat, 2017), (Wischmeyer, 2003), (Ziegler et al., 1990)
Moderate red wine consumption may benefit cognitive function mainly due to its antioxidants and its resveratrol content.
Sources
Although not a food, rosemary oil fragrance may enhance cognition and improve mood. This essential oil can be used with a diffuser.
Sources
Another surprising way to preserve and promote cognitive function is through intermittent fasting- condensing your window of food consumption. There are several books on the topic of intermittent fasting to help you get started.
Sources