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NATURAL MIND AND MEMORY ENHANCER If your memory isn’t as good as it used to be, your concentration is flagging and your mind is not so sharp, you may be another victim of a widespread epidemic of brain drain. At best, you may be failing to reach your full potential for mental health. At worst you may be one of 4 million people now thought to be suffering from age-related memory decline - reduced cognitive function too young, and an increased risk of developing Alzheimer’s disease later in life. With an ever-ageing population, the prediction is that, by 2030, 20% of population over 65 will have Alzheimer’s. The good news is that mental decline is not inevitable and you can boost your memory and mental alertness at any age. Research shows clearly that healthy, well-nourished and well-educated people show no signs of declining mental function with age. What’s more, while it is true that brain cells die with age, you can also build new brain cells at any age. How? By feeding your brain, both with the right nutrients and the right information. Memories are not held in one, but several networked brain cells. These links between brain cells, hardwired by a network of interconnecting neuronal dendrites (see Figure), are stimulated by learning new information. Rats put into a highly stimulating "Disneyland for rats" rapidly grow new dendrites within four days, according to research by Dr William Greenough at the University of Illinois. Stress does the opposite. High levels of the stress hormone, cortisol, makes dendrites shrivel up, according to Professor Sapolsky of Stanford University, whose research found this effect became noticeable after as little as two weeks of stress. Fortunately, dendrites do grow back once cortisol levels decline. In other words, use it or lose it and stay cool.
The memory itself is thought to be stored by altering the structure of a molecule called RNA within brain cells. For a memory to be made it must enter the cell by seeing, hearing or doing something, which accounts for the three kinds of memory – visual, auditory or kinesthetic. If a memory involves all three, it will exist in a maximum number of brain cells. That’s why if you both see a telephone number, repeat it to yourself aloud and punch the numbers on the phone several times you are more likely to remember it. The brain, particularly the hippocampus region, then decides whether it’s worth storing. In Alzheimer’s, the hippocampus loses its ability to file memories, resulting in an inability to store new memories. A critical question is how memories are put into storage, retrieved and connected. The key memory molecule is the neurotransmitter acetylcholine, highly concentrated in the hippocampus. People with Alzheimers, for example, show a marked deficiency of acetylcholine. Even if a memory is intact, if you don’t have enough acetylcholine you can’t connect one part of the memory with other parts. For example, you know the face but can’t remember the name. Natural Mind and Memory Enhancers The best way to enhance your memory and mind, and protect yourself from memory decline, is to ensure you are taking in optimal levels of eight nutrients from which your body can make key brain chemicals. These eight natural mind and memory enhancers are: • DMAE and Choline – acetylcholine precursors • Pyroglutamate, Phosphatidyl Serine and DHA – receptor enhancers • Glutamine – fuel for brain cells • Gingko Biloba – circulation improver • B vitamins These are becoming widely available and can be found in combination in state-of-the-art brain boosting supplements, as well as in certain foods. DMAE and Choline – The Building Blocks of Acetylcholine The key brain chemical for memory is acetylcholine, deficiency of which is probably the single most common cause for declining memory. It is derived from the nutrient choline, the richest dietary sources of which are egg yolks and fish, especially sardines. Since egg phobia set in, on the false basis that dietary cholesterol was a major cause of heart disease, the average intake of choline from diet has dropped dramatically. However, you don’t simply make more acetylcholine by eating choline; vitamin B5 (pantothenic acid) is essential for the formation of acetylcholine in the body, as are vitamins B1, B12 and also vitamin C. Recent research has shown that giving choline during pregnancy can create the ‘superbrains’ in the baby. This research, carried out at Duke University Medical Center in the US, fed pregnant rats choline half way through their pregnancy. The infant rats whose mothers were given choline had vastly superior brains, improved learning ability and better memory recall, all of which persisted into old age. This research showed that giving choline helps restructure the brain for improved performance. Supplementing choline in adults has also proven to boost memory, if given in high doses. For example, Florence Safford of Florida International University gave forty one people aged 50 to 80, 500mg of choline every day for five weeks. They reported having half as many memory lapses, such as forgetting names or losing things. Combining choline with other smart nutrients has proven much more effective at even lower doses. Some forms of choline cross more easily from the blood into the brain - particularly phosphatidyl choline and a precursor for choline called DMAE (dimethylaminoethanol). Phosphatidyl choline, or PC for short, is found in lecithin, a supplement that comes in granules and capsules. You need about 1 to 2 grams of phosphatidyl choline a day for maximising mental function. Most lecithin contains about 20% phosphatidyl choline, so you would need 5 to 10 grams of lecithin a day. You can also buy ‘HiPC lecithin’ which is twice as rich in phosphatidyl choline, so you would only need 2.5 to 5 grams a day, or a heaped teaspoon. DMAE – A Natural Brain Stimulant DMAE (again sardines are a rich source) is a precursor of choline that crosses much more easily from the blood into brain cells, accelerating the brain’s production of acetylcholine. It reduces anxiety, stops the mind racing, improves concentration and promotes learning and acts as a mild brain stimulant. Slight chemical variations of DMAE have been marketed as the drug Deaner or Deanol, which have proven highly effective in numerous double-blind trials in helping those with learning problems, attention deficit disorder, memory and behaviour problems. In one survey by Dr Bernard Rimland in California, Deaner was found to be almost twice as effective in treating children with attention deficit disorder as the drug Ritalin without the side-effects. The ideal dose for memory enhancement is 100mg up to 1,000mg, taken in the morning or midday, not in the evening. (Too much can overstimulate and is therefore not recommended for those diagnosed with schizophrenia, mania, and epilepsy.) Don’t expect immediate results. DMAE can can take two to three weeks to work but it’s worth waiting for. As with all neurotransmitters, their ability to deliver the message depends on having good ears, that is fully functioning the ‘docking port’ or neurotransmitter receptor sites (see Figure). These receptor sites are literally built out of two key nutrients – phosphatidyl serine and essential fats, principally the omega 3 fat, DHA. Known as the memory molecule, phosphatidyl serine (PS) is another smart nutrient that can genuinely boost your brain power. While the body can make its own PS we rely on receiving some directly from diet, which makes PS a semi-essential nutrient. The trouble is that modern diets are deficient in PS unless you happen to eat a lot of organ meats, in which case you may take in 50mg a day. A vegetarian diet is unlikely to achieve even 10mg a day. The secret to the memory boosting properties of PS is probably due to its ability to help brain cells communicate, as it is a vital part of the structure of for these receptor sites. It is particularly helpful for those with learning difficulties or age-related memory decline. In one study by Dr Thomas Crook, 149 people with age-associated memory impairment were given a daily dose of 300mg of PS or a placebo. When tested after 12 weeks, the ability of those on the PS to match names to faces (a recognised measure of memory and mental function) improved to the equivalent level of people 12 years younger. DHA – Why Fish is Good for the Brain Another essential component of the receptor sites for neurotransmitters is the omega 3 fat, DHA, found mainly in oily fish. DHA is particularly important for mental performance and has an important role in the development of the brain during foetal development and infancy. It is therefore essential that pregnant women either have a regular dietary source of these Omega 3 fats or supplement them. DHA is highly concentrated in our brain and nervous system and not only improves learning and age-related memory but also greatly enhances mood. In one study, people with depression were given fish oils and experienced substantial improvement in their manic depression over a four month period. DHA is associated with both higher levels of acetylcholine and serotonin, a neurotransmitter that improves mood. DHA has also been found to improve dyslexia and dyspraxia. Dr Jaqueline Stordy from the University of Surrey found DHA to improve the reading ability and behaviour of adults with dyslexia. An ideal intake of DHA a day is in the order of 250 to 500mg, or double if you have a related mental health problem. This is equivalent to eating 100g of fish, preferably salmon, mackerel, tuna or herring, three or four times a week. Alternatively you can take a supplement of fish oils containing DHA. A good quality cod liver oil supplement can provide up to 200mg. The most concentrated supplements provide 700mg per capsule. If, for example, you had dyslexia, you’d need to take three such capsules a day for maximum effect. Pyroglutamate – The master of communication A key brain chemical in enhancing memory and mental function is the amino acid pyroglutamate and its derivatives, which are highly concentrated in the human brain and spinal fluid. It improves learning, memory, concentration and the speed of reflexes. In fact, so powerful is its effects, that there are now many slight variations of this key brain chemical being marketed as drugs for learning and memory-related problems. Numerous studies using these ‘smart drugs’ have proven to enhance memory and mental function, not only in those with pronounced memory-decline but also people with so-called normal memory function. Pyroglutamate does three things that helps memory and mental alertness. It not only increases the production of acetylcholine, it also increases the number of receptors for acetylcholine and improves communication between the left and right hemispheres of the brain. In other words, it improves the brain’s talking, listening and cooperation. Pyroglutamate is found in many foods, including fish, dairy products, fruit and vegetables. The most common form found in supplements is arginine pyroglutamate. You need about 400mg to 1000mg a day for a mind-enhancing effect. Glutamine – Amazing Brain Fuel While acetylcholine is the major player as far as memory is concerned many neurotransmitters are also involved. Some stimulate mental processes, while others prevent information overload. You need a balance. For example, the stimulating neurotransmitter glutamate helps forge links between memories, but too much can literally overexcite neurons to death. This is how MSG (mono-sodium glutamate) turns up the volume on tastes, but too much can definitely be a bad thing. GABA, a close relative of glutamate, calms down the nervous system. The right balance of these neurotransmitters is important for learning. Supplementing glutamine, an amino acid from which the brain can build and balance these neurotransmitters, can help promote memory. Glutamine can be used as fuel for the brain and has been shown to enhance mental performance and decrease addictive tendencies. Ginkgo biloba is a herbal remedy that has been used for memory enhancement in the East for thousands of years. It comes from one of the oldest species of tree known. Research has shown that it improves short term and age-related memory loss, slow thinking, depression, circulation and improves blood flow to the brain. It has also been seen to significantly improve Parkinson's and Alzheimer’s diseases in one year. A review of ten studies testing ginkgo’s effects on people with circulation problems, carried out at the University of Limburg in the Netherlands, found significant improvement in memory, concentration, energy and mood. A more comprehensive double-blind placebo-controlled trial carried out in France found remarkable improvement in speed of cognitive processing of 60 to 80 year-olds, almost comparable to those of healthy young people, when given 320mg a day Ginkgo contains two phytochemicals called ginkgo flavones glycosides and terpene lactones which give it its remarkable healing properties. Gingko usually comes in capsule form and you should look for a brand that shows the flavonoid concentration, which determines strength. The recommended flavonoid concentration is 24% of which one would take 30 to 50mg, three times a day. You need to try Ginkgo for at least three months before evaluating the results. B vitamins have many roles to play in ensuring optimal brain function. Niacin, or B3, is particularly good for memory enhancement. In one study 141 mg of niacin was given daily to a group of subjects of various ages. Memory was improved by 10-40 per cent in all age groups. B5 (pantothenic acid) is essential for the brain to make acetycholine. B6 (pyridoxine) is also essential for the manufacture of neurotransmitters, especially serotonin, the mood enhancer. B12 has been shown to accelerate learning in rats and is very important for the health of brain cells. In summary, B vitamins work together in many ways to help the brain make and use neurotransmitters. It is important to remember that B vitamins should be taken in a complex ie. all together and, if you wish to concentrate on a specific B vitamin, take this in conjunction with a B complex or multivitamin. The effects of enhancing mental performance through supplementation of ‘smart nutrients’ such as phosphatidyl choline, pantothenic acid, DMAE and pyroglutamate are likely to be far greater when taken in combination than individually. For example, in a study in 198xx, a team of researchers led by Raymond Bartus gave choline and Piracetam, a pyroglutamate derivative, to old lab rats noted for age-related memory decline. They found that, "Rats given the Piracetam/choline combination exhibited (memory) retention scores several times better than those with Piracetam alone." Results also showed that half the dose was needed when Piracetam and choline were combined. Since nutrients are more powerful in combination my daily brain food, in addition to a healthy diet and basic supplement programme, consists of taking a teaspoon of hi-PC lecithin every day, plus a combination of the following mind and memory enhancing nutrients, which can be found in combination supplements, in addition to a basic supplement programme. Nutrient Daily Amount
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