Brain Nutrients Are A 'Smart' Choice(Part 1 of 4)

A sharp, clear mind is too valuable to let slip away, yet experts believe that over time as much as half of a person's brain power is lost. And while older individuals are more likely to suffer from significant cognitive decline, even people in their 20's sometimes notice symptoms of fuzzy thinking or waning memory. Thankfully, there are ways to defend against this disappearing gray matter: optimal intake of vitamins, minerals, and herbs tops the list of these cognitive countermeasures.

Researchers at the University of New Mexico School of Medicine suggest that even seemingly healthy individuals gain mental benefits from supplements that support clear cognition. According to this study of adequately-nourished elderly people -none of whom suffered from any mental problems -- those taking vitamin supplements scored the highest on tests of mental function. In particular, supplements of B vitamins, vitamin A, vitamin C, and vitamin E were most commonly used by the sharpest thinkers. (1)

"B" Smart

The B vitamins score an "A" when it comes to protecting the mind, asserts Dr. I.H. Rosenberg from Tufts University. "It is possible that some of the decline in cognitive function Associated with aging is preventable or reversible with improved vitamin nutriture, especially vitamin B-12, vitamin B-6, and folate," he wrote in the American Journal of Clinical Nutrition. (2)

Studies that compare the mental capacity of individuals taking B vitamin supplements to those taking inactive pills demonstrate the IQ boost afforded by these basic vitamins. Specifically, daily supplements of 10 times the RDA of seven B vitamins (thiamin, riboflavin, vitamin B6, vitamin B12, folic acid, biotin, and niacin) over the period of a year led to significant improvements in mental vigor, including memory, attention span, and reaction time. Incidentally, taking these vitamins also acted as a mood lift, with many people reporting feeling "more agreeable," more confident, and even elated while taking the daily supplements. (3-4)

Numerous studies have been conducted on the role of individual B vitamins in the brain. When daily supplements of vitamin B6 were given to 38 healthy elderly men and placebos to another 38 men, those taking B6 reported improved memory. More specifically, the vitamin B6 users stored mental information more effectively and experienced enhanced long-term memory. (5)

Vitamin B12 is another key nutrient for maintaining clear thinking, especially as the years go by. Older adults are vulnerable to deficiencies of vitamin B12 since production of a digestive juice, called intrinsic factor, which is needed to absorb vitamin B12, declines with age. As many as 42% of elderly people have low levels of vitamin B12. This lack of B12 can, in turn, result in fuzzy mental processes. In most cases, these mental symptoms are chalked up to old age, when in actuality a simple supplement of vitamin B12 could restore mental function. Early diagnosis and treatment is imperative, since permanent mental damage can result from vitamin B12 deficiency. (6)

Although deficiencies of individual B vitamins have been linked to waning mental ability, in the vast majority of cases, when one B vitamin is lacking in the diet, other deficiencies are invariably present. It is important to replenish the entire range of B-complex vitamins.

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Don't miss Part Two in this Four Part Series - Free Radicals Strike Again