Supporting our brain health

Supporting our brain health

"According to a recent article in The Canadian Press , the number of people living with neurocognitive disorders could jump by 145% in Quebec by 2050 (this means that more than 360,000 people will have developed a neurocognitive disorder in the province by 2050), according to the findings of a report by the Alzheimer Society of Canada. In Canada, this will represent an increase of 187% which is expected by this same timeframe, for a total of more than 1.7 million people living with the disease."

Several studies have reported supplements that may help improve brain health, including:

Magnesium and the brain: impact on neuroinflammation and neurodegeneration

Magnesium plays a critical role in regulating metabolism and maintaining homeostasis in all tissues, including the brain, where it coordinates nerve signal transmission and ensures preservation of the integrity of the blood-brain barrier. Magnesium deficiency can lead to low-grade systemic inflammation, which is the common denominator of most diseases. Specifically, neurodegenerative disorders are characterized by the presence of neuroinflammation. Based on a brief overview of the role of magnesium in the brain, this narrative review presents evidence linking magnesium imbalance to multiple sclerosis, Alzheimer's disease, and Parkinson's disease . ¹

1. Maier JAM, Locatelli L, Fedele G, Cazzaniga A, Mazur A. Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration. Int J Mol Sci. 2022 Dec 23;24(1):223. doi:10.3390/ijms24010223. PMID: 36613667; PMCID: PMC9820677.

B vitamins: cognition and aging

It has recently been shown that nutritional factors and individual micronutrients can impact brain and cognitive performance, particularly in older adults. The B vitamins folate, B12, and B6 are of particular interest given that subclinical deficiencies of these vitamins are common in the general population and particularly in older adults. Recent studies have demonstrated an association between these B vitamins and many aspects of cognitive performance and have raised the possibility that subtle differences in nutritional status may have a subtle influence on some aspects of cognitive performance, particularly in older adults and in clinical populations. Preliminary evidence suggests that supplementation is also effective in improving cognitive performance in older adults . Important considerations for future research, including the use of placebo-controlled intervention studies, sensitive outcome measures of cognitive performance, and exploration of bioavailability and dose-response relationships, are paramount. ¹

Another study shows us that deficiencies in folate, B (12) and B (6) vitamins are associated with neurological and psychological dysfunction and birth defects. Cognitive impairment and cases of dementia may be related to the high prevalence of insufficient vitamin B status in the elderly and increases in blood homocysteine ​​levels. There are several plausible hypotheses to explain homocysteine ​​neurotoxicity, vasotoxicity and impaired S-adenosylmethionine-dependent methylation reactions, which are necessary for the proper functioning of the central nervous system. Taking this into account, it is imperative to find safe ways to improve vitamin B status in elderly individuals. While taking care not to expose certain individuals to excessive risks. ²

1. Calvaresi E, Bryan J. B vitamins, cognition, and aging: a review. J Gerontol B Psychol Sci Soc Sci. 2001 Nov;56(6): P327-39. doi:10.1093/geronb/56.6.p327. PMID: 11682586.

2. Selhub J, Troen A, Rosenberg IH. B vitamins and the aging brain. Nutr Rev. 2010 Dec;68 Suppl 2: S112-8. doi: 10.1111/j.1753-4887.2010.00346.x. PMID: 21091944.

Vitamin D deficiency is associated with cognitive impairment and dementia

Vitamin D plays a vital role in modulating brain growth and many cognitive functions by influencing numerous regulatory processes . Cognitive improvements have been observed in neuropsychiatric disorders with vitamin D supplementation , following several clinical trials. However, further studies are needed to fully understand the pathophysiological role of vitamin D and synthetic antagonists as novel therapeutic strategies for treating neuropsychiatric diseases. These studies may encourage healthcare professionals to correct hypovitaminosis D in patients. However, further research is essential to better understand and benefit from the role of vitamin D in these disorders. Here, in this review, we find more than 47 studies of problems related to vitamin D deficiency ^{. 1}

1. Wassif GA, Alrehely MS, Alharbi DM, et al. (October 26, 2023) The Impact of Vitamin D on Neuropsychiatric Disorders. Cureus 15(10): e47716. doi: 10.7759/cureus.47716 https://www.cureus.com/articles/186452-the-impact-of-vitamin-d-on-neuropsychiatric-disorders#!/

Exposure to sunlight during the day - Exposure to darkness during the night - Positive effects on mental health

According to Andrew Huberman, Ph.D.

"A new study of over 85,000 subjects shows that exposure to daylight (by going outside; no, it doesn't work through a window!) has positive effects on mental health, and reduces symptoms of various mental health disorders, including depression and anxiety . This study also shows that exposure to darkness at night between 10 p.m. and 4 a.m. can also promote mental health.

So, it's clear: see sunlight early in the day, and as much as you can, go outside safely throughout the day. Keep in mind that even when it's overcast, it's much brighter during the day outside the house than it is at night or even indoors with artificial light exposure. This is the key to understanding—it doesn't have to be a clear day to get benefits from the sun.

The other point is that at night, between 10 p.m. and 4 a.m., do your best to make it as dark as possible , while still maintaining safety. And of course, it's great to go out and/or stay up late every now and then.

The same study commented by Dr. Peter Attia

“ The more time you spend outdoors, the better your mood, the better your sleep, the better the rhythm of your sleep-wake cycles, and so on. Something I think, even though people will say, we've known for thousands of years; they needed scientific proof.

This new study essentially looked at the relative contributions of daylight exposure and nighttime dark exposure. And they did this in the background , particularly when you look at people who had major depressive disorder, generalized anxiety disorder, post-traumatic stress disorder, and bipolar disorder.

Here's the takeaway, and I'll quote them here: Avoid light at night and seek light during the day. I like that word, seek. It may be a simple and effective non-pharmacological way to generally improve mental health. So that's a pretty bold statement."

Here is the study commented by the 2 specialists : Burns, Angus & Windred, Daniel & Rutter, Martin & Olivier, Patrick & Vetter, Céline & Saxena, Richa & Lane, Jacqueline & Phillips, Andrew & Cain, Sean. (2023). Day and night light exposure are associated with psychiatric disorders: an objective light study in >85,000 people . Nature Mental Health. 1. 10.1038/s44220-023-00135-8.

Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.