Support our Brain Health
“According to a recent article published in The Canadian Press, the number of people living with neurocognitive disorders could jump by 145% in Quebec by 2050 (which 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 a 187% increase projected for the same timeframe, totaling more than 1.7 million people living with the disease.”
Several studies inform us about supplements that could help improve brain health, among which we find:
Magnesium and the brain: impact on neuroinflammation and neurodegeneration
Magnesium plays an essential role in regulating metabolism and maintaining the homeostasis of all tissues, including the brain, where it coordinates nerve signal transmission and ensures the preservation of the integrity of the blood-brain barrier. A magnesium deficiency can lead to low-grade systemic inflammation, which is the common denominator of most diseases. More 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 that establishes a link between magnesium imbalance and 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.
Vitamins: Cognition and Aging
It has recently been demonstrated that nutritional factors and individual micronutrients can have an impact on the brain and cognitive performance, particularly in older adults. B vitamins, folate, B12, and B6, are particularly interesting given that subclinical deficiencies in these vitamins are common in the general population and especially among the elderly. According to recent studies, an association has been demonstrated between these B vitamins and numerous aspects of cognitive performance, and it has been suggested that subtle differences in nutritional status may have a subtle influence on certain aspects of cognitive performance, particularly in the elderly and clinical populations. According to preliminary evidence, supplementation is also effective in improving cognitive performance in older adults. It is essential to take into account important considerations for future research, including the use of placebo-controlled intervention studies, sensitive measures of cognitive performance outcomes, and the exploration of bioavailability and dose-response relationships 1
Another study shows us that deficiencies in folate, B (12), and B (6) vitamins are associated with neurological and psychological dysfunction and congenital malformations. Cognitive disorders and cases of dementia may be linked 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 the neurotoxicity of homocysteine, vasotoxicity, and altered 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. Ensuring that certain individuals are not exposed 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 disorders and dementia
Vitamin D plays an essential role in modulating brain growth and in many cognitive functions by influencing numerous regulatory processes. Cognitive improvements have been observed in neuropsychiatric disorders due to vitamin D supplementation, following several clinical trials. However, additional studies are necessary to fully understand the pathophysiological role of vitamin D and synthetic antagonists as innovative therapeutic strategies for treating neuropsychiatric disorders. These studies may encourage healthcare professionals to correct vitamin D deficiency in patients. However, it is essential to conduct further research to better understand the role of vitamin D in these disorders and to take advantage of it. Here, in this review, we find more than 47 studies on issues related to vitamin D deficiency. 1
1. Wassif G A, Alrehely M S, Alharbi D M, 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 at night - Positive effects on mental health
According to Andrew Huberman, Ph.D.
“A new study conducted on 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 the symptoms of various mental health disorders, including depression and anxiety." This study also shows that exposure to darkness at night between 10 PM and 4 AM can also promote mental health.
So, it is clear that: seeing sunlight early in the day, and as much as you can, safely go outside throughout the day. Keep in mind that even when it's overcast, it is much brighter during the day outside the house than at night or even indoors with exposure to artificial light. This is the key to understanding - it is not necessary for it to be a clear day to reap the benefits of the sun.
The other point is that at night, between 10 PM and 4 AM, do your best to make it as dark as possible, while maintaining safety. And of course, it's great to go out and/or stay up late from time to time.''
The same study commented on by Dr. Peter Attia
“The more time you spend outside, the better your mood, the better your sleep, the better the rhythmicity of your sleep-wake cycles, and so on. Something I think about, even though people will say, we have known for thousands of years; they needed scientific evidence.
This new study essentially examined the relative contributions of exposure to daylight and nighttime exposure to darkness. And they did this against the backdrop of examining particularly those people who had major depressive disorder, generalized anxiety disorder, post-traumatic stress disorder, bipolar disorder.
Here is what you need to remember, and I will quote them here: “Avoid light at night and seek light during the day”. I like that word, seek. It might be a simple and effective non-pharmacological way to generally improve mental health. So, it's quite a bold statement’’.
Here is the study commented on by the two 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.
Warning: Maison Jacynthe disclaims all responsibilities. The information contained on this page does not seek to substitute a justified allopathic treatment nor to dismiss the expertise of the medical profession. It is up to each individual to take charge of their health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified healthcare professional is obviously recommended.
