Nutritional and
Holistic Keys to Maintaining Effective Memory: New research suggests combined benefits from B complex
vitamins and omega 3 fatty acids (fish oil)
Welcome to the April issue of the Health and Wellness Catalyst Blog
It has been known for some time that B complex vitamins such
as vitamin B12, folate, and vitamin B6, and omega 3 fatty acids are important
for healthy nervous system functioning and good memory. This
has been attributed to the importance of B complex vitamins in producing
specific neurotransmitters in the brain, which help to transmit messages or
signals between nerve cells. Omega
3 fatty acids are more important in nerve cell membrane function because they
help to keep these cells more flexible and therefore function better. It should be remembered that there are
several minerals that are also important for producing neurotransmitters, and
magnesium and zinc are most helpful.
Finally, vitamin D is another nutrient that can influence brain function
and memory.
Research studies that
were part of my doctorate in Nutrition Science
My research for my doctorate in nutrition, assisting Dr.
Iris Bell, showed combined effects of vitamin B12 and folate on memory in
patients in the geriatric psychiatric unit at McLean Hospital, Harvard’s
psychiatric hospital. One of the
most interesting aspects of this work was that they were not deficient levels
of vitamins but below average or below median levels of both B vitamins. This suggested that even low normal
levels of nutrients are important because they interact in ways that are
vulnerable to ineffective function.
Recent research in
the Journal of Alzheimer’s Disease
In the research that I am focusing on this month, 266
participants with mild cognitive impairment (MCI), who were also over 70 years
old, were given the combination of vitamin B12, folic acid and vitamin B6 for
two years, or they were given a placebo (a dummy pill with no vitamins). After the study was completed, it was
found that the B complex vitamins were helpful for decreasing the cognitive
function decline, but only when the levels of the omega 3 fatty acids were in
the upper end of the normal range.
Also, DHA seemed to have more of an effect than EPA, suggesting that
fish oil supplements have both DHA and EPA or more DHA than EPA.
Holistic approaches
to good memory
There are several factors that research suggests are known
to improve or maintain good memory with aging. These include:
1.
Regular exercise – some research has shown that
the size and function of the hippocampus, the primary part of the brain
associated with memory, is increased and improved;
2.
Relaxation techniques – stress is well known to
decrease the size of the hippocampus and impair memory while relaxation
techniques have been found to be helpful for preserving memory;
3.
Challenging your brain function with puzzles and
other activities such as art work or playing music is also good for memory –
they are thought to increase the number of connections and functioning or
interconnectedness of nerve cells (this is known as neuroplasticity);
4.
Good social networks – research has shown that
the better our relationships are and the larger our social network is the less
likely we are to have memory decline with aging (this is also associated with
longer life).
Conclusions and
bottom line:
1.
Both B complex vitamins and fish oil or omega 3
fatty acids are important for brain function and memory, whereas benefits may
not be seen if the nutritional status of either is not adequate;
2.
Healthy diet is always the foundation for good
nutrition but targeted nutritional supplements are also important to achieve
therapeutic benefits;
3.
Lifestyle is also essential to address and
research supports the importance of exercise and physical fitness, stress
management and relaxation techniques, brain exercise from puzzles, artwork,
music and other activities, and having a
good support network and close relationships.
References:
1.
Abderrahim O, Jerneren F, Resum H, et al. Omega
3 fatty acid status enhances the preention of cognitive decline by B vitamins
in mild cognitive impairment. J
Alzheimer’s Disease 2016;50:547-57.
2.
Bell IR, Edman
JS, Marby DW, et al. Vitamin
B12 and folate status in acute geropsychiatric inpatients: affective and
cognitive characteristics of a vitamin non-deficient population. Biological Psychiatry 1990;27:125-37.
