The Supplements That Actually Work for Your Brain — Dr. Tommy Wood

Summary

In this discussion, the importance of supplements like omega-3s, B vitamins, magnesium, and choline is explored, with an emphasis on those that are less commonly considered. The speaker highlights the benefits of choline for cognitive function, particularly in older adults and those recovering from traumatic brain injury. Other supplements like creatine are also discussed, focusing on their cognitive and physical benefits, as well as dosage and potential GI side effects. Additionally, the conversation touches on the effects of lactate and blood flow restriction for enhancing performance, with a reminder that the body can naturally produce lactate without external supplementation.

Takeaways

• 😀 Omega-3s, B vitamins (B12, B9, B6), and vitamin D are essential for cognitive function, and supplementation may be needed if they are lacking in the diet.
• 😀 Iron supplementation is crucial for women, especially those who are anemic or going through perimenopause, as iron deficiency can lead to cognitive and physical symptoms.
• 😀 Magnesium is another key nutrient that plays a role in overall health, including cognitive function.
• 😀 Antioxidants and polyphenols, particularly those found in berries, coffee, tea, and roasted nuts/seeds, offer cognitive benefits.
• 😀 Choline, especially CDP choline (citicoline), plays a critical role in brain health and cognitive function, particularly in older adults and after traumatic brain injury (TBI).
• 😀 Dietary sources of choline include eggs, liver, seafood, whole grains like oats and quinoa. Supplementation may be necessary for those who do not consume these foods regularly.
• 😀 Creatine supplementation may have cognitive benefits beyond its well-known use for muscle performance, with some evidence supporting its role in preventing dementia and improving mood.
• 😀 The recommended daily creatine dosage is around 10 grams, and taking it all at once may be more effective for some people due to the cognitive boost it provides, but individual tolerance can vary.
• 😀 High-quality creatine, such as Creapure creatine monohydrate, is less likely to cause gastrointestinal side effects. Dosage should be adjusted to avoid issues like bloating or discomfort.
• 😀 Increasing lactate levels in the brain is not typically necessary since the brain efficiently absorbs lactate, but methods like blood flow restriction (BFR) training can naturally boost lactate production during exercise.
• 😀 Blood flow restriction (BFR) training with low-load exercises (like leg presses) can increase lactate production, providing an alternative to high-intensity exercises for those looking to boost lactate levels.

Q & A

What are some core supplements that have strong evidence supporting their use?

Core supplements with strong evidence include omega-3s, B vitamins (especially B12, B9, B2, and B6), vitamin D, iron (especially for anemic individuals), and magnesium.

Why is choline important for cognitive function?

Choline is critical for brain function because it acts as a head group for fats to be attached to in cell membranes. It is also essential for cognitive function and is becoming increasingly deficient due to a decrease in the consumption of choline-rich foods like eggs and liver.

What are the benefits of supplementing with CDP choline?

CDP choline (also known as citicoline) has shown benefits in improving cognitive function in older adults with cognitive decline and has been found useful after traumatic brain injuries in improving certain neurosychological outcomes.

What is the recommended dosage of choline for individuals with cognitive decline?

For individuals with cognitive decline, supplementing with 500 to 1000 milligrams of CDP choline daily has been shown to be beneficial.

What is the main source of choline in the diet?

The richest dietary sources of choline include eggs, liver, certain seafood like sardines, and whole grains such as oats and quinoa.

How does creatine supplementation affect cognitive function?

Creatine supplementation has shown cognitive benefits, particularly in areas like depression and sleep deprivation. It is believed to be cognitively stimulating for some individuals.

What is the recommended daily dose of creatine?

The recommended daily dose of creatine is 5-10 grams. While doses higher than 5 grams may saturate creatine transporters, it is generally taken in a single dose in the morning for convenience.

Why is creatine taken in one dose rather than split throughout the day?

Some individuals, including the speaker, take creatine all in one go in the morning because they find it easier to remember and because it has a stimulating cognitive effect. However, doses above 10 grams may be better split up to improve absorption.

What are some common side effects of creatine supplementation?

Some people may experience gastrointestinal side effects, particularly at higher doses. These effects are often linked to the quality of the creatine supplement and the dose taken.

Is there any evidence supporting the use of exogenous lactate for enhancing brain function?

There is limited evidence for the use of exogenous lactate (lactate salts) to improve brain function. The brain will uptake lactate from the blood as needed, so there is no clear need to supplement with lactate.

What is a practical method for increasing lactate levels in the body?

Blood flow restriction training is a practical method for increasing lactate levels. By performing exercises like leg presses with blood flow restriction cuffs, individuals can increase lactate production without heavy loads or high-intensity exercise.