By John H. Biggs BSc, NCP - Owner Optimum Health Vitamins Share on Facebook
As we return for another school or work year, better brain function, memory and focus, and how to handle stress more effectively become prime considerations. In these areas there are definitely supplements and dietary considerations that can be a great help.
The general aim or strategy is to facilitate alertness and the smooth firing of your brain cells, while keeping your stress response under control. So first things first, what are the basic nutrients that you want to make sure that you are getting for good brain function? Though this list could get very long, there are five main areas of concern. These are ensuring your intake of B-complex vitamins and minerals, getting enough Omega-3 and other Essential Fatty Acids, adequate Protein and/or amino acids, and Probiotics to facilitate good gut function.
In addition to being vital for producing energy throughout the body, B vitamins play essential roles in helping your brain cells (neurons) produce the chemicals that they need to communicate with one another, allowing a brain to focus and concentrate. B1,2,3,5,6,12,folic acid, and the lipotrophic factors choline and inositol commonly found in B-Complex formulations, or a good multivitamin/mineral, all play direct and/or supportive roles in keeping your brain running smoothly. Though many B-vitamins are available in a healthy diet of non-processed food, they get used-up quickly by our stress response and heightened adrenal function. And being water soluble, we also pee them out on a daily basis, along with Vitamin C. They are so important for so many bodily functions that it’s just not worth it to leave it to chance that you are getting enough.
I usually recommend that if you are going to add B-complex to yours, or your child’s daily routine, you might as well get it in a multivitamin so as to include other critical nutrients such as magnesium, zinc, and vitamin D. For the adults, at least use a Stress Tab with added Vitamin C. (Vitamin C is also found in high concentration in the adrenal glands.) Personally I take my multivitamin with my breakfast in the morning, and find it very useful in the later afternoon to have a Stress Tab on hand for remaining calm and productive. Being water soluble, it doesn’t matter whether you take it with food…you absorb it anyway. (But please note that with B-complex, as with any vitamin or mineral, more is not necessarily better. You’ve got to find what works for you.)
On the issue of focus and concentration, adequate amino acids from protein are also essential as they act as the basic building blocks for the neurotransmitters and brain communication, mentioned above. For the kids, it is important to include some protein in the morning before school, not only for brain fuel, but also because it helps balance blood sugar, preventing it from dropping too low… a factor that is often overlooked for good mental performance. Protein smoothies with whey, hemp or rice protein are one option. The whey is definitely the most palatable, and I like smoothies as they provide an easy opportunity to add healthy fats, and also phytochemicals from berries, which have also been shown to impact brain blood flow and performance positively. You can even sneak some greens into a smoothie, though the kids will usually notice this.
There are smoothie formulations available, such as Natural Factors “Learning Factors”, which incorporate a full spectrum of vitamins and minerals as well, so you get it all together, but kids don’t always like the taste.
Likewise, Spirulina, a nutritional powerhouse form of blue green algae, is an excellent source of all the amino acids in a complete, balanced spectrum, as well as B vitamins, (notably B12), 
and essential fatty acids. It can produce excellent effects on concentration and for balancing blood sugar. But it doesn’t taste great, and getting it into your kids can be a challenge. So, since kids needn’t be concerned about cholesterol, (which I think is a largely misguided concern in any event), another good option is eggs, which are a superb brain food providing complete protein, an excellent source of B-vitamins, and essential fatty acids. Farm-fresh and free-range are the best, but if that’s not practical, free-range organic from the supermarket will do. (I have found the Rabbit River Farms Organic eggs to be consistently good quality).
On the issue of essential fatty acids, the omega-3 fats EPA and DHA are particularly important for the brain. In particular they play an important structural role in our neurons, as well as anti-inflammatory roles. Fish oil is a great source of omega-3s, and can be found in numerous palatable forms for kids. Yet, in particular Krill oil is an absolute star for its effects on the nervous system and brain…partly because it is absorbed so thoroughly, but also because the Astaxanthin it contains exerts such powerful antioxidant and supportive roles within our cells’ energy producing centers called “mitochondria”. (You can think of mitochondria as our cellular batteries or power-packs.)
The brain and nervous system are highly dependent on proper functioning of our mitochondria. In turn, the functioning of our mitochondria is negatively impacted by inflammation. Inflammation from such things as allergies can really wreak havoc on our brain’s performance, and this is where healthy gut bacteria, or probiotics, come into play. Since many allergies and immune responses to foods originate in the immune tissue surrounding our gut, and probiotics such as acidophilus and bifidus help calm these immune responses by exerting anti-inflammatory effects, probiotics can have an indirect, yet profound effect on our brain function. There are many higher-potency probiotic formulations to choose from, in capsule, chewable tablets, or powders, but you can also get probiotics from fermented foods like yogurt. (The best yogurt to buy is plain and organic, and then add your own sweetening to avoid the added sugar, dyes, and other “garbage” that is found in many commercial brands.)
Another source of inflammation that can directly impact brain function is from the triggering of our stress response, which, in an effort to defend us, causes the release of inflammatory substances. As we all know, some stress can be positive, but too much isn’t since it negatively impacts our hormones and emotions. The trick in stressful situations is to “remain calm and carry on”. To help us with this a group of herbs known as “adaptogens” can be invaluable. I have talked a lot about adaptogens in past articles, but briefly, they help calm our stress/adrenal response, preventing it from having a hair trigger, as well as enhancing our energy production and ability to use oxygen properly. Hence they help keep your head clear, and your emotions balanced, allowing you to get more stuff done, with less stress.
For these purposes, I am a particular fan of the herbs Rhodiola, Holy basil, Ashwaghanda, and Ginseng. These can be found in Optimum Health’s formula called “Optimized Adrenal Balance”. Yet if your situation is intense, you may find a more pronounced calming effect from the combination of herbs found in our Opti-Calm formula, which contains Relora TM, Rhodiola and Theanine. Once again these ingredients make it less likely that your stress response will fire, while increasing your clarity of mind.
The amino acid Theanine in particular can also be invaluable for anyone who has an issue with an overactive brain, and / or being interested in too many things at once. Firstly, in our kids it is important to realize this may be due to brain pathways and cells that are still growing and branching out, and haven’t specialized, or gone through a process of “pruning” yet. So they have lots of neurons firing, find all sorts of things interesting, and get easily distracted. In this case, of course it is necessary for them to have the right nutrition, but you may also find it extremely valuable to use theanine, available in capsules or chewable tablets. Naturally occurring in green tea, theanine helps switch our brainwaves over to an alpha wave state, which is associated with relaxed alertness. Many parents have reported excellent effects with theanine supplements, improving their kids ability to focus and remain calm in class, as reported by their teachers.
So as we move into this upcoming year, and face the challenges it will bring, don’t forget that if you need some help, there are many useful natural solutions to choose from. Have a great year.
John