Edman Wellness

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.