Do you have difficulty remembering things, or learning new skills? Cognitive decline occurs in approximately 1 in 9 adults, being more common in men aged over 65, but it can happen much earlier in life. Eating healthily, taking nutritional supplements and making lifestyle changes, such as learning a new language or how to play a musical instrument, are all natural ways to enhance cognition and improve memory. <h4>Key Foods for Cognition</h4>As part of a well-balanced, healthy diet you should include these nutrients to support cognition: vitamin B12, folate, iron, zinc and omega-3 fatty acids. Eat these foods regularly: <ul><li>Red meat and liver: provide excellent sources of vitamin B12, folate, iron and zinc. </li><li>Oily fish: salmon, mackerel, sardines and herring are good sources of vitamin B12, zinc, iron and omega-3 fatty acids. Aim for 2-3 portions weekly. </li><li>Dark green leafy vegetables: kale, spinach, rocket, beet greens and chard are rich in folate, iron and zinc.</li><li>Eggs: organic, free range eggs are an excellent source of vitamin B12, folate, iron and zinc.</li></ul><h4>Which Supplements Can Support Cognition? </h4>Consider these top nutrients when looking for supplements to support cognition:<ol><li>Vitamin B complex with or without folate</li><li>Iron </li><li>Zinc</li><li>Omega-3 fatty acids</li></ol><h4>Top Tips on Buying Supplements for Cognition </h4><ul><li>When choosing a vitamin B complex, or vitamin B12 on it’s own, make sure the vitamin B12 is in a methylated (activated) form, such as methylcobalamin, for optimal absorption. Vegans should always supplement with vitamin B12 as it’s only available in animal-derived foods.</li><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.</li><li>You can supplement with omega 3 in the form of fish oil, or a vegan alternative derived from marine algae.</li><li>Iron bisglycinate is a highly absorbable form of iron which is better tolerated by those with sensitive digestive systems.</li></ul><h4>Nutritional Therapy Support For Cognition </h4>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with cognition and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations

Supplements for Cognition

Prevent memory loss & brain fog and discover a range of Cognitive Supplements & Vitamins for Brain Health. Compare hundreds of brands today at Vitaminology!

Cognition

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<h4>Nutrients for beating brain fog</h4>Eating a diet rich in whole foods such as meat, poultry, eggs, vegetables, fruit, nuts and seeds is the first step towards nourishing the brain for good cognitive health. There are, however, some particular nutrients that appear to be exceptionally useful for boosting brain function:Betaine is a natural anti-inflammatory compound that shows promise for improving memory function. Reducing overall inflammation in the body can benefit the health of the circulatory system that feeds the brain, as well as directly dampening inflammation in brain tissue. Betaine can be synthesized in the body but better levels are achieved through dietary intake too. Choose spinach, wheatgerm, beetroot and shellfish as good sources of betaine to support your brain.Carotenoids are the yellow, orange and red compounds found in vegetables such as carrots, sweet potatoes, tomatoes, kale, red peppers and pumpkin. They are powerful antioxidants that help protect cells from damage caused by everyday metabolism as well as ageing. The most common carotenoids include:<ul><li>Lutein – brain levels of lutein have been found to be lower in people with cognitive impairment and dietary lutein has been associated with better cognitive health. Lutein is mostly found in green leafy vegetables such as kale and spinach but avocado and egg yolks provide a source of lutein that is more readily absorbed in the body.</li><li>Zeaxanthin, found in mango, orange peppers and honeydew melon is a compound closely related to lutein. Studies have shown it can improve performance in cognitive tests.</li><li>Lycopene is thought to be one of the most efficient antioxidant carotenoids. Found above all in tomatoes, lycopene is more available to the body when food is chopped or heated, making tomato purées, passata and tomato-based dishes a good source of this important nutrient.</li></ul>Note that the carotenoids are more readily absorbed in the body when eaten with a source of fat – cook with olive oil, coconut oil, butter or ghee and drizzle olive or avocado oil on salads.Flavonoids are a type of polyphenol: compounds found in plant foods that have an antioxidant effect in the human body. Flavonoids have been seen to support brain signaling and creation of nerve cells, as well as regulating brain and nervous system inflammation. It is not surprising, therefore, that studies have found that a higher intake of flavonoids is associated with lower rates of cognitive decline. Key flavonoids include the following:<ul><li>Catechins are increasingly being studied for their use in reducing cognitive decline. Green tea is a major source of catechins and can be obtained as a decaffeinated supplement for those who dislike the taste. Alternatively, a range of richly-flavoured foods provide a good source of catechins, including red wine, tea, cocoa, fava beans, apples, pears, cherries and blackberries.</li><li>Anthocyanins provide the red, blue and purple colours seen in the plant world. Foods rich in anthocyanins appear to have a neuro-protective effect, reducing inflammation and limiting damage from toxins and ageing. Include fruits and vegetables in your diet that have rich dark colours. Examples include red cabbage, aubergine, cherries, blueberries, blackberries, strawberries, cranberries, blackcurrants and haskap berries.</li><li>Quercetin appears to have a protective effect against degenerative diseases of the brain and the circulatory system that feeds the brain. Luckily, quercetin is available in lots of fruits and vegetables, so including abundant fresh produce in your diet should serve your brain well. Top foods for quercetin include citrus fruits, onion, apples, parsley, sage and berries.</li></ul>

Beat brain fog and support cognition with these natural brain boosting nutrients. 


<a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>

<a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>

<a href="/directory/ingredients/blueberry" target="_blank">blueberries</a>

<a href="/directory/ingredients/beta-carotene" target="_blank">Carotenoids</a>

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut oil</a>

<a href="/directory/ingredients/cabbage" target="_blank">red cabbage</a>

<a href="/directory/ingredients/lutein" target="_blank">Zeaxanthin</a>

<a href="/directory/ingredients/methoxylated-flavones" target="_blank">Flavonoids</a>

<a href="/directory/ingredients/quercetin" target="_blank">Quercetin</a>

<a href="/directory/ingredients/green-tea" target="_blank">Green tea</a>

<a href="/directory/ingredients/olive" target="_blank">olive oil</a>

<a href="/directory/ingredients/lycopene" target="_blank">Lycopene</a>

<a href="/directory/ingredients/beet" target="_blank">beetroot</a>

<a href="/directory/ingredients/parsley" target="_blank">parsley</a>

<a href="/directory/ingredients/betaine-hydrochloride" target="_blank">Betaine</a>

<a href="/directory/ingredients/avocado" target="_blank">avocado</a>

<a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a>

<a href="/directory/ingredients/spinach" target="_blank">spinach</a>

<a href="/directory/ingredients/lutein" target="_blank">Lutein</a>

<a href="/directory/ingredients/lemon" target="_blank">citrus</a>

<a href="/directory/ingredients/tomato" target="_blank">tomato</a>

<a href="/directory/ingredients/sweet-orange" target="_blank">orange</a>

<a href="/directory/ingredients/cocoa" target="_blank">cocoa</a>

<a href="/directory/ingredients/olive" target="_blank">olive</a>

<a href="/directory/ingredients/pear" target="_blank">pears</a>

<a href="/directory/ingredients/onion" target="_blank">onion</a>

<h4>Nutrients for beating brain fog</h4>Eating a diet rich in whole foods such as meat, poultry, eggs, vegetables, fruit, nuts and seeds is the first step towards nourishing the brain for good cognitive health. There are, however, some particular nutrients that appear to be exceptionally useful for boosting brain function:<a href="/directory/ingredients/betaine-hydrochloride" target="_blank">Betaine</a> is a natural anti-inflammatory compound that shows promise for improving memory function. Reducing overall inflammation in the body can benefit the health of the circulatory system that feeds the brain, as well as directly dampening inflammation in brain tissue. Betaine can be synthesized in the body but better levels are achieved through dietary intake too. Choose <a href="/directory/ingredients/spinach" target="_blank">spinach</a>, wheatgerm, <a href="/directory/ingredients/beet" target="_blank">beetroot</a> and shellfish as good sources of betaine to support your brain.<a href="/directory/ingredients/beta-carotene" target="_blank">Carotenoids</a> are the yellow, <a href="/directory/ingredients/sweet-orange" target="_blank">orange</a> and red compounds found in vegetables such as carrots, sweet potatoes, tomatoes, <a href="/directory/ingredients/kale" target="_blank">kale</a>, red peppers and <a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a>. They are powerful antioxidants that help protect cells from damage caused by everyday metabolism as well as ageing. The most common carotenoids include:<ul><li><a href="/directory/ingredients/lutein" target="_blank">Lutein</a> – brain levels of lutein have been found to be lower in people with cognitive impairment and dietary lutein has been associated with better cognitive health. Lutein is mostly found in green leafy vegetables such as kale and spinach but <a href="/directory/ingredients/avocado" target="_blank">avocado</a> and egg yolks provide a source of lutein that is more readily absorbed in the body.</li><li><a href="/directory/ingredients/lutein" target="_blank">Zeaxanthin</a>, found in mango, orange peppers and honeydew melon is a compound closely related to lutein. Studies have shown it can improve performance in cognitive tests.</li><li><a href="/directory/ingredients/lycopene" target="_blank">Lycopene</a> is thought to be one of the most efficient <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> carotenoids. Found above all in tomatoes, lycopene is more available to the body when food is chopped or heated, making <a href="/directory/ingredients/tomato" target="_blank">tomato</a> purées, passata and tomato-based dishes a good source of this important nutrient.</li></ul>Note that the carotenoids are more readily absorbed in the body when eaten with a source of fat – cook with <a href="/directory/ingredients/olive" target="_blank">olive oil</a>, <a href="/directory/ingredients/coconut-oil" target="_blank">coconut oil</a>, butter or ghee and drizzle <a href="/directory/ingredients/olive" target="_blank">olive</a> or avocado oil on salads.<a href="/directory/ingredients/methoxylated-flavones" target="_blank">Flavonoids</a> are a type of polyphenol: compounds found in plant foods that have an antioxidant effect in the human body. Flavonoids have been seen to support brain signaling and creation of nerve cells, as well as regulating brain and nervous system inflammation. It is not surprising, therefore, that studies have found that a higher intake of flavonoids is associated with lower rates of cognitive decline. Key flavonoids include the following:<ul><li>Catechins are increasingly being studied for their use in reducing cognitive decline. <a href="/directory/ingredients/green-tea" target="_blank">Green tea</a> is a major source of catechins and can be obtained as a decaffeinated supplement for those who dislike the taste. Alternatively, a range of richly-flavoured foods provide a good source of catechins, including <a href="/directory/ingredients/wine" target="_blank">red wine</a>, <a href="/directory/ingredients/green-tea" target="_blank">tea</a>, <a href="/directory/ingredients/cocoa" target="_blank">cocoa</a>, fava beans, apples, <a href="/directory/ingredients/pear" target="_blank">pears</a>, cherries and blackberries.</li><li>Anthocyanins provide the red, blue and purple colours seen in the plant world. Foods rich in anthocyanins appear to have a neuro-protective effect, reducing inflammation and limiting damage from toxins and ageing. Include fruits and vegetables in your diet that have rich dark colours. Examples include <a href="/directory/ingredients/cabbage" target="_blank">red cabbage</a>, aubergine, cherries, <a href="/directory/ingredients/blueberry" target="_blank">blueberries</a>, blackberries, <a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>, cranberries, blackcurrants and haskap berries.</li><li><a href="/directory/ingredients/quercetin" target="_blank">Quercetin</a> appears to have a protective effect against degenerative diseases of the brain and the circulatory system that feeds the brain. Luckily, quercetin is available in lots of fruits and vegetables, so including abundant fresh produce in your diet should serve your brain well. Top foods for quercetin include <a href="/directory/ingredients/lemon" target="_blank">citrus</a> fruits, <a href="/directory/ingredients/onion" target="_blank">onion</a>, apples, <a href="/directory/ingredients/parsley" target="_blank">parsley</a>, <a href="/directory/ingredients/sage" target="_blank">sage</a> and berries.</li></ul>

Top Nutrients To Support Cognitive Health 

Eating a diet rich in whole foods such as meat, poultry, eggs, vegetables, fruit, nuts and seeds is the first step towards nourishing the brain for good cognitive health. There are, however, some particular nutrients that appear to be exceptionally useful for boosting brain function.

<h6>Betaine</h6>A natural anti-inflammatory compound that shows promise for improving memory function. Reducing overall inflammation in the body can benefit the health of the circulatory system that feeds the brain, as well as directly dampening inflammation in brain tissue. Betaine can be synthesized in the body but better levels are achieved through dietary intake too. Choose spinach, wheatgerm, beetroot and shellfish as good sources of betaine to support your brain.<h6>Carotenoids</h6>Yellow, orange and red compounds found in vegetables such as carrots, sweet potatoes, tomatoes, kale, red peppers and pumpkin. They are powerful antioxidants that help protect cells from damage caused by everyday metabolism as well as ageing. The most common carotenoids include:<ul><li>Lutein – brain levels of lutein have been found to be lower in people with cognitive impairment and dietary lutein has been associated with better cognitive health. Lutein is mostly found in green leafy vegetables such as kale and spinach but avocado and egg yolks provide a source of lutein that is more readily absorbed in the body.</li><li>Zeaxanthin, found in mango, orange peppers and honeydew melon is a compound closely related to lutein. Studies have shown it can improve performance in cognitive tests.</li><li>Lycopene is thought to be one of the most efficient antioxidant carotenoids. Found above all in tomatoes, lycopene is more available to the body when food is chopped or heated, making tomato purées, passata and tomato-based dishes a good source of this important nutrient.</li></ul>Note that the carotenoids are more readily absorbed in the body when eaten with a source of fat – cook with olive oil, coconut oil, butter or ghee and drizzle olive or avocado oil on salads.

<h6>Flavonoids</h6>A type of polyphenol: compounds found in plant foods that have an antioxidant effect in the human body. Flavonoids have been seen to support brain signaling and creation of nerve cells, as well as regulating brain and nervous system inflammation. It is not surprising, therefore, that studies have found that a higher intake of flavonoids is associated with lower rates of cognitive decline. Key flavonoids include the following:<ul><li>Catechins are increasingly being studied for their use in reducing cognitive decline. Green tea is a major source of catechins and can be obtained as a decaffeinated supplement for those who dislike the taste. Alternatively, a range of richly-flavoured foods provide a good source of catechins, including red wine, tea, cocoa, fava beans, apples, pears, cherries and blackberries.</li><li>Anthocyanins provide the red, blue and purple colours seen in the plant world. Foods rich in anthocyanins appear to have a neuro-protective effect, reducing inflammation and limiting damage from toxins and ageing. Include fruits and vegetables in your diet that have rich dark colours. Examples include red cabbage, aubergine, cherries, blueberries, blackberries, strawberries, cranberries, blackcurrants and haskap berries.</li><li>Quercetin appears to have a protective effect against degenerative diseases of the brain and the circulatory system that feeds the brain. Luckily, quercetin is available in lots of fruits and vegetables, so including abundant fresh produce in your diet should serve your brain well. Top foods for quercetin include citrus fruits, onion, apples, parsley, sage and berries.</li></ul>

<h3>Supplements for Cognition</h3>Do you have difficulty remembering things, or learning new skills? Cognitive decline occurs in approximately 1 in 9 adults, being more common in men aged over 65, but it can happen much earlier in life. Eating healthily, taking nutritional supplements and making lifestyle changes, such as learning a new language or how to play a musical instrument, are all natural ways to enhance cognition and improve memory. <h3>Key Foods for Cognition</h3>As part of a well-balanced, healthy diet you should include these nutrients to support cognition: vitamin B12, folate, iron, zinc and omega-3 fatty acids. Eat these foods regularly: <ul><li>Red meat and liver: provide excellent sources of vitamin B12, folate, iron and zinc. </li><li>Oily fish: salmon, mackerel, sardines and herring are good sources of vitamin B12, zinc, iron and omega-3 fatty acids. Aim for 2-3 portions weekly. </li><li>Dark green leafy vegetables: kale, spinach, rocket, beet greens and chard are rich in folate, iron and zinc.</li><li>Eggs: organic, free range eggs are an excellent source of vitamin B12, folate, iron and zinc.</li></ul><h3>Which Supplements Can Support Cognition? </h3>Consider these top nutrients when looking for supplements to support cognition:<ol type="1"><li>Vitamin B complex with or without folate</li><li>Iron </li><li>Zinc</li><li>Omega-3 fatty acids</li></ol><h3>Top Tips on Buying Supplements for Cognition </h3><ul><li>When choosing a vitamin B complex, or vitamin B12 on it’s own, make sure the vitamin B12 is in a methylated (activated) form, such as methylcobalamin, for optimal absorption. Vegans should always supplement with vitamin B12 as it’s only available in animal-derived foods.</li><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.</li><li>You can supplement with omega 3 in the form of fish oil, or a vegan alternative derived from marine algae.</li><li>Iron bisglycinate is a highly absorbable form of iron which is better tolerated by those with sensitive digestive systems.</li></ul><h3>Nutritional Therapy Support For Cognition </h3>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with cognition and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations

Vitamins for Cognition

Impairments in cognitive function are known to have multiple possible causes. Nutrient deficiencies, metabolic disturbances, toxins and poor digestive health might all play a role. It can be useful to ‘cover all your bases’ by boosting your nutritional intake and making healthy changes to your lifestyle. However, for more nuanced, tailored support, there are a number of tests that can show you where to target your efforts more accurately. Have a look at our list of some of the most common tests your doctor or nutrition practitioner can advise on:<h4>Nutrient testing</h4>Suboptimal intake of micronutrients – vitamins, minerals and other compounds found in foods such as plant polyphenols – can have negative effects on cognitive ability for people of all ages as the brain needs these substances for healthy structure and function. Testing for nutrient deficiencies allows you and your nutrition practitioner to identify areas for possible dietary and supplement modifications. Here are some key nutrient tests that might be helpful:Organic acids test – this urine test can give an insight into how well your body’s biochemical processes are functioning. The processes examined include energy production in the cells and metabolism of neurotransmitters, both of which are crucial in supporting the brain. As each biochemical process requires a specific set of nutrients to support it, your nutrition practitioner can use the results of an organic acids test to identify any nutritional gaps.Amino acids test – this test can be done on urine or blood, and gives an indication of your intake, absorption and usage of these important substances needed to create your body’s proteins. Optimal function of the brain and the creation of its chemical messengers – neurotransmitters – depends on the availability of a range of amino acids. Identifying problems in these areas can therefore be helpful to support cognitive performance.Fatty acids test – this blood test examines the membranes surrounding your red blood cells to determine their fatty acid composition. It gives an indication of your intake levels of the different kinds of fatty acid, such as Omega-3 and Omega-6, as well as your ability to metabolise them. The fatty acid proportions in these cell membranes are closely associated with cognitive health as the brain, its messengers and the nervous system depend on fatty acids for structure and function. Testing can inform your dietary strategy for restoring and maintaining optimal fatty acid balance.Oxidative stress analysis – this test can be carried out using blood or urine and is designed to give you an indication of how well your body is able to protect your cells from everyday damage. Oxidative stress is an inevitable side effect of the metabolic processes that keep us alive. The body keeps oxidative stress at healthy levels by employing its own internally-produced antioxidant substances and dietary antioxidants such as vitamin C and the polyphenol compounds found in a variety of fruits and vegetables. Maintaining this antioxidant capability is important to avoid oxidative stress causing inflammation and cell damage that is associated with cognitive impairment. An oxidative stress test can inform you and your nutrition practitioner of how well your antioxidant systems are working so that nutritional support can be tailored accordingly.Vitamin B12 test, a blood test, measures the total amount of vitamin B12 found in your bloodstream. Vitamin B12 is crucial for the health of the central nervous system and deficiencies can be an underlying cause of brain fog and other cognitive impairment. As some of the total vitamin B12 in the bloodstream will be an inactive form, routine vitamin B12 tests are not a reliable way of measuring the body’s levels of useable forms of this important vitamin. A more comprehensive picture of vitamin B12 status can be gained from a homocysteine test – see below – as raised homocysteine levels can indicate inadequate availability of vitamin B12.Homocysteine test, a blood test, measures blood levels of the amino acid (protein) homocysteine. Abnormally-high levels of homocysteine can cause damage to the insides of blood vessels, raising the risk of blood clots and cardiovascular disease. Importantly, raised homocysteine increases the risk of cognitive decline and dementia.Elevated levels of homocysteine in the blood can indicate that it is not being broken down adequately for use in the construction of the protein molecules your body needs. The B vitamins – vitamin B12, vitamin B6 and vitamin B9 (folate) – are needed in sufficient quantities and proportions to carry out homocysteine metabolism, so this test can indicate a need for these nutrients.Mineral analysis is most accurately carried out using samples of blood or urine. Tests look for imbalances in the body’s levels of mineral nutrients such as calcium, magnesium and zinc so that the need for dietary or supplemental minerals can be determined. Imbalances in nutritional minerals can affect the smooth functioning of metabolic and other body processes and are associated with cognitive decline.<h4>Toxins and detoxification tests</h4>The accumulation of certain heavy metals in body tissues is associated with cognitive decline. Metals such as cadmium, lead, arsenic and mercury are picked up via environmental exposure and can bind to the body’s cells inappropriately, disturbing their function and causing inflammation. Tests are available to detect elevated levels of these toxins and to ascertain the efficiency of your body’s detoxification systems:Toxic exposure testing is usually carried out using a urine sample. Assessment is made of the body’s levels of toxic heavy metals so that ongoing exposure can be identified and reduced and, where appropriate, a nutritional strategy can be tailored to detoxify the specific elements. This test is especially useful for anyone who has had occupational exposure to chemicals used in manufacturing, mining, painting, construction, farming and a range of other industries.Detoxification profiling can be done through a variety of saliva, urinary and blood tests to assess the liver’s ability to clear toxic substances from the body. Common tests include exposing the body to substances such as caffeine in order to measure the clearance rate. Another kind of detoxification test, often know as hepatic detoxification profiling, measures specific by-products of the liver’s enzymatic detoxification processes to determine the chemicals the body has been exposed to and how well the liver has been able to eliminate them. All of these tests can be helpful for determining tailored nutritional support.<h4>Gastro-intestinal testing</h4>Tests that determine the health of the digestive system can be a useful way to detect potential sources of inflammation in the gastro-intestinal tract that might be causing or perpetuating brain fog and other cognitive dysfunction. The following tests can be undertaken together or individually.Gut microbiome profiling is carried out on a stool sample and can reveal imbalances in gut bacteria and other microbes. Beneficial gut bacteria normally keep the mucous lining of the gut and the cells of the gut wall in a healthy condition. If these friendly microbial colonies are disturbed, the mucous lining can be depleted and the gut wall inflamed or damaged. This can impact digestive health and send inflammatory messengers around the body and up to the brain. The problem may be compounded if the gut wall allows inadequately digested food, bacteria and other unwanted substances to pass through into the bloodstream, triggering an immune or inflammatory response that has potential to irritate the brain. An analysis of the composition of the gut microbiome can allow your nutrition practitioner to tailor dietary and potential prebiotic and probiotic solutions to your gastro-intestinal environment.Gut permeability assessment – blood, stool and urine tests can be used to measure levels of the protein zonulin in the intestine. Zonulin is released from the gut lining and acts on the permeability (porous nature) of the gut wall. If permeability is increased, unwanted substances may pass into the bloodstream and provoke inflammation. Blood levels of zonulin have not proven to be as reliable a marker for gut permeability as stool samples and urine samples. Urine samples are tested after ingesting two kinds of sugar molecules (lactulose and mannitol). The levels of these sugars in the urine indicate the extent to which they were able to pass through the gut wall. Confirmation of increased gut permeability can inform dietary strategies so that zonulin-triggering foods such as gluten may be eliminated.Stool tests can also be used to detect and measure other markers that give an insight into the health of the gastro-intestinal tract:<ul><li>Pathogens – elements with potential to cause harm, including bacteria, yeast, mould, fungus and parasites.</li><li>Intestinal inflammation – the protein calprotectin, for example, is commonly found at higher levels in inflammatory bowel disease.</li><li>Digestive health – levels of bile acids and digestive enzymes such as pancreatic elastase can be measured to check for adequate digestive capability so that nutrients can be absorbed from food.</li></ul><h4>Metabolic testing</h4>Dysregulation in the body’s control of blood glucose levels is a key cause of vascular and systemic inflammation and is tightly associated with cognitive impairment. Some key tests can determine how well your body is regulating your blood glucose levels so that you and your doctor can take steps to regain optimal levels.HbA1c test, a blood test, essentially indicates how sugary your blood has been over the last three months. Proteins are examined for the effects of glycation – that is the fusion of glucose molecules to protein molecules. An elevated result can indicate that your body has not been able to bring down blood glucose levels adequately, suggesting insulin resistance (a state of chronically elevated insulin that leads to cells becoming desensitised to insulin’s requests to take in glucose) or insufficient insulin levels as seen in type 1 diabetes.Fasting insulin test, a blood test, can be useful to detect insulin dysfunction earlier than HbA1c testing. Blood glucose levels may continue to be normal while, hidden from view, cells have lost their ability to respond well to insulin and so insulin levels are abnormally high in an attempt to keep glucose in check. A fasting insulin test acts like an early warning system, allowing you and your doctor or nutrition practitioner to take steps to bring your insulin levels down and minimise the inflammation that can compromise the health of your brain.

Nutrient evaluation, stool analysis or metabolic tests are some of the tests which are used to assess cognitive function.

<a href="/directory/ingredients/digestive-enzymes" target="_blank">digestive enzymes</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">Vitamin B12</a>

<a href="/directory/ingredients/vitamin-b6" target="_blank">vitamin B6</a>

<a href="/directory/ingredients/folic-acid" target="_blank">vitamin B9</a>

<a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>

<a href="/directory/ingredients/bacillus-coagulans" target="_blank">probiotic</a>

<a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a>

<a href="/directory/ingredients/caffeine" target="_blank">caffeine</a>

<a href="/directory/ingredients/calcium" target="_blank">calcium</a>

<a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a>

<a href="/directory/ingredients/arsenic" target="_blank">arsenic</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folate</a>

<a href="/directory/ingredients/fish-oil" target="_blank">Omega</a>

Impairments in cognitive function are known to have multiple possible causes. Nutrient deficiencies, metabolic disturbances, toxins and poor digestive health might all play a role. It can be useful to ‘cover all your bases’ by boosting your nutritional intake and making healthy changes to your lifestyle. However, for more nuanced, tailored support, there are a number of tests that can show you where to target your efforts more accurately. Have a look at our list of some of the most common tests your doctor or nutrition practitioner can advise on:<h4>Nutrient testing</h4>Suboptimal intake of micronutrients – vitamins, minerals and other compounds found in foods such as plant polyphenols – can have negative effects on cognitive ability for people of all ages as the brain needs these substances for healthy structure and function. Testing for nutrient deficiencies allows you and your nutrition practitioner to identify areas for possible dietary and supplement modifications. Here are some key nutrient tests that might be helpful:Organic acids test – this urine test can give an insight into how well your body’s biochemical processes are functioning. The processes examined include energy production in the cells and metabolism of neurotransmitters, both of which are crucial in supporting the brain. As each biochemical process requires a specific set of nutrients to support it, your nutrition practitioner can use the results of an organic acids test to identify any nutritional gaps.Amino acids test – this test can be done on urine or blood, and gives an indication of your intake, absorption and usage of these important substances needed to create your body’s proteins. Optimal function of the brain and the creation of its chemical messengers – neurotransmitters – depends on the availability of a range of amino acids. Identifying problems in these areas can therefore be helpful to support cognitive performance.Fatty acids test – this blood test examines the membranes surrounding your red blood cells to determine their fatty acid composition. It gives an indication of your intake levels of the different kinds of fatty acid, such as <a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a> and <a href="/directory/ingredients/fish-oil" target="_blank">Omega</a>-6, as well as your ability to metabolise them. The fatty acid proportions in these cell membranes are closely associated with cognitive health as the brain, its messengers and the nervous system depend on fatty acids for structure and function. Testing can inform your dietary strategy for restoring and maintaining optimal fatty acid balance.Oxidative stress analysis – this test can be carried out using blood or urine and is designed to give you an indication of how well your body is able to protect your cells from everyday damage. Oxidative stress is an inevitable side effect of the metabolic processes that keep us alive. The body keeps oxidative stress at healthy levels by employing its own internally-produced <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> substances and dietary antioxidants such as <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a> and the polyphenol compounds found in a variety of fruits and vegetables. Maintaining this antioxidant capability is important to avoid oxidative stress causing inflammation and cell damage that is associated with cognitive impairment. An oxidative stress test can inform you and your nutrition practitioner of how well your antioxidant systems are working so that nutritional support can be tailored accordingly.<a href="/directory/ingredients/vitamin-b12" target="_blank">Vitamin B12</a> test, a blood test, measures the total amount of vitamin B12 found in your bloodstream. Vitamin B12 is crucial for the health of the central nervous system and deficiencies can be an underlying cause of brain fog and other cognitive impairment. As some of the total vitamin B12 in the bloodstream will be an inactive form, routine vitamin B12 tests are not a reliable way of measuring the body’s levels of useable forms of this important vitamin. A more comprehensive picture of vitamin B12 status can be gained from a homocysteine test – see below – as raised homocysteine levels can indicate inadequate availability of vitamin B12.Homocysteine test, a blood test, measures blood levels of the amino acid (protein) homocysteine. Abnormally-high levels of homocysteine can cause damage to the insides of blood vessels, raising the risk of blood clots and cardiovascular disease. Importantly, raised homocysteine increases the risk of cognitive decline and dementia.Elevated levels of homocysteine in the blood can indicate that it is not being broken down adequately for use in the construction of the protein molecules your body needs. The B vitamins – vitamin B12, <a href="/directory/ingredients/vitamin-b6" target="_blank">vitamin B6</a> and <a href="/directory/ingredients/folic-acid" target="_blank">vitamin B9</a> (<a href="/directory/ingredients/folic-acid" target="_blank">folate</a>) – are needed in sufficient quantities and proportions to carry out homocysteine metabolism, so this test can indicate a need for these nutrients.Mineral analysis is most accurately carried out using samples of blood or urine. Tests look for imbalances in the body’s levels of mineral nutrients such as <a href="/directory/ingredients/calcium" target="_blank">calcium</a>, <a href="/directory/ingredients/magnesium" target="_blank">magnesium</a> and <a href="/directory/ingredients/zinc" target="_blank">zinc</a> so that the need for dietary or supplemental minerals can be determined. Imbalances in nutritional minerals can affect the smooth functioning of metabolic and other body processes and are associated with cognitive decline.<h4>Toxins and detoxification tests</h4>The accumulation of certain heavy metals in body tissues is associated with cognitive decline. Metals such as cadmium, lead, <a href="/directory/ingredients/arsenic" target="_blank">arsenic</a> and mercury are picked up via environmental exposure and can bind to the body’s cells inappropriately, disturbing their function and causing inflammation. Tests are available to detect elevated levels of these toxins and to ascertain the efficiency of your body’s detoxification systems:Toxic exposure testing is usually carried out using a urine sample. Assessment is made of the body’s levels of toxic heavy metals so that ongoing exposure can be identified and reduced and, where appropriate, a nutritional strategy can be tailored to detoxify the specific elements. This test is especially useful for anyone who has had occupational exposure to chemicals used in manufacturing, mining, painting, construction, farming and a range of other industries.Detoxification profiling can be done through a variety of saliva, urinary and blood tests to assess the liver’s ability to clear toxic substances from the body. Common tests include exposing the body to substances such as <a href="/directory/ingredients/caffeine" target="_blank">caffeine</a> in order to measure the clearance rate. Another kind of detoxification test, often know as hepatic detoxification profiling, measures specific by-products of the liver’s enzymatic detoxification processes to determine the chemicals the body has been exposed to and how well the liver has been able to eliminate them. All of these tests can be helpful for determining tailored nutritional support.<h4>Gastro-intestinal testing</h4>Tests that determine the health of the digestive system can be a useful way to detect potential sources of inflammation in the gastro-intestinal tract that might be causing or perpetuating brain fog and other cognitive dysfunction. The following tests can be undertaken together or individually.Gut microbiome profiling is carried out on a stool sample and can reveal imbalances in gut bacteria and other microbes. Beneficial gut bacteria normally keep the mucous lining of the gut and the cells of the gut wall in a healthy condition. If these friendly microbial colonies are disturbed, the mucous lining can be depleted and the gut wall inflamed or damaged. This can impact digestive health and send inflammatory messengers around the body and up to the brain. The problem may be compounded if the gut wall allows inadequately digested food, bacteria and other unwanted substances to pass through into the bloodstream, triggering an immune or inflammatory response that has potential to irritate the brain. An analysis of the composition of the gut microbiome can allow your nutrition practitioner to tailor dietary and potential <a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a> and <a href="/directory/ingredients/bacillus-coagulans" target="_blank">probiotic</a> solutions to your gastro-intestinal environment.Gut permeability assessment – blood, stool and urine tests can be used to measure levels of the protein zonulin in the intestine. Zonulin is released from the gut lining and acts on the permeability (porous nature) of the gut wall. If permeability is increased, unwanted substances may pass into the bloodstream and provoke inflammation. Blood levels of zonulin have not proven to be as reliable a marker for gut permeability as stool samples and urine samples. Urine samples are tested after ingesting two kinds of sugar molecules (lactulose and mannitol). The levels of these sugars in the urine indicate the extent to which they were able to pass through the gut wall. Confirmation of increased gut permeability can inform dietary strategies so that zonulin-triggering foods such as gluten may be eliminated.Stool tests can also be used to detect and measure other markers that give an insight into the health of the gastro-intestinal tract:<ul><li>Pathogens – elements with potential to cause harm, including bacteria, yeast, mould, fungus and parasites.</li><li>Intestinal inflammation – the protein calprotectin, for example, is commonly found at higher levels in inflammatory bowel disease.</li><li>Digestive health – levels of bile acids and <a href="/directory/ingredients/digestive-enzymes" target="_blank">digestive enzymes</a> such as pancreatic elastase can be measured to check for adequate digestive capability so that nutrients can be absorbed from food.</li></ul><h4>Metabolic testing</h4>Dysregulation in the body’s control of blood glucose levels is a key cause of vascular and systemic inflammation and is tightly associated with cognitive impairment. Some key tests can determine how well your body is regulating your blood glucose levels so that you and your doctor can take steps to regain optimal levels.HbA1c test, a blood test, essentially indicates how sugary your blood has been over the last three months. Proteins are examined for the effects of glycation – that is the fusion of glucose molecules to protein molecules. An elevated result can indicate that your body has not been able to bring down blood glucose levels adequately, suggesting insulin resistance (a state of chronically elevated insulin that leads to cells becoming desensitised to insulin’s requests to take in glucose) or insufficient insulin levels as seen in type 1 diabetes.Fasting insulin test, a blood test, can be useful to detect insulin dysfunction earlier than HbA1c testing. Blood glucose levels may continue to be normal while, hidden from view, cells have lost their ability to respond well to insulin and so insulin levels are abnormally high in an attempt to keep glucose in check. A fasting insulin test acts like an early warning system, allowing you and your doctor or nutrition practitioner to take steps to bring your insulin levels down and minimise the inflammation that can compromise the health of your brain.

Functional Medicine Tests For Cognition

Impairments in cognitive function are known to have multiple possible causes. Nutrient deficiencies, metabolic disturbances, toxins and poor digestive health might all play a role. It can be useful to ‘cover all your bases’ by boosting your nutritional intake and making healthy changes to your lifestyle. However, for more nuanced, tailored support, there are a number of tests that can show you where to target your efforts more accurately. Have a look at our list of some of the most common tests your doctor or nutrition practitioner can advise on:<h4>Nutrient testing</h4>Suboptimal intake of micronutrients – vitamins, minerals and other compounds found in foods such as plant polyphenols – can have negative effects on cognitive ability for people of all ages as the brain needs these substances for healthy structure and function. Testing for nutrient deficiencies allows you and your nutrition practitioner to identify areas for possible dietary and supplement modifications. Here are some key nutrient tests that might be helpful:Organic acids test – this urine test can give an insight into how well your body’s biochemical processes are functioning. The processes examined include energy production in the cells and metabolism of neurotransmitters, both of which are crucial in supporting the brain. As each biochemical process requires a specific set of nutrients to support it, your nutrition practitioner can use the results of an organic acids test to identify any nutritional gaps.Amino acids test – this test can be done on urine or blood, and gives an indication of your intake, absorption and usage of these important substances needed to create your body’s proteins. Optimal function of the brain and the creation of its chemical messengers – neurotransmitters – depends on the availability of a range of amino acids. Identifying problems in these areas can therefore be helpful to support cognitive performance.Fatty acids test – this blood test examines the membranes surrounding your red blood cells to determine their fatty acid composition. It gives an indication of your intake levels of the different kinds of fatty acid, such as Omega-3 and Omega-6, as well as your ability to metabolise them. The fatty acid proportions in these cell membranes are closely associated with cognitive health as the brain, its messengers and the nervous system depend on fatty acids for structure and function. Testing can inform your dietary strategy for restoring and maintaining optimal fatty acid balance.

Oxidative stress analysis – this test can be carried out using blood or urine and is designed to give you an indication of how well your body is able to protect your cells from everyday damage. Oxidative stress is an inevitable side effect of the metabolic processes that keep us alive. The body keeps oxidative stress at healthy levels by employing its own internally-produced antioxidant substances and dietary antioxidants such as vitamin C and the polyphenol compounds found in a variety of fruits and vegetables. Maintaining this antioxidant capability is important to avoid oxidative stress causing inflammation and cell damage that is associated with cognitive impairment. An oxidative stress test can inform you and your nutrition practitioner of how well your antioxidant systems are working so that nutritional support can be tailored accordingly.Vitamin B12 test, a blood test, measures the total amount of vitamin B12 found in your bloodstream. Vitamin B12 is crucial for the health of the central nervous system and deficiencies can be an underlying cause of brain fog and other cognitive impairment. As some of the total vitamin B12 in the bloodstream will be an inactive form, routine vitamin B12 tests are not a reliable way of measuring the body’s levels of useable forms of this important vitamin. A more comprehensive picture of vitamin B12 status can be gained from a homocysteine test – see below – as raised homocysteine levels can indicate inadequate availability of vitamin B12.Homocysteine test, a blood test, measures blood levels of the amino acid (protein) homocysteine. Abnormally-high levels of homocysteine can cause damage to the insides of blood vessels, raising the risk of blood clots and cardiovascular disease. Importantly, raised homocysteine increases the risk of cognitive decline and dementia.Elevated levels of homocysteine in the blood can indicate that it is not being broken down adequately for use in the construction of the protein molecules your body needs. The B vitamins – vitamin B12, vitamin B6 and vitamin B9 (folate) – are needed in sufficient quantities and proportions to carry out homocysteine metabolism, so this test can indicate a need for these nutrients.Mineral analysis is most accurately carried out using samples of blood or urine. Tests look for imbalances in the body’s levels of mineral nutrients such as calcium, magnesium and zinc so that the need for dietary or supplemental minerals can be determined. Imbalances in nutritional minerals can affect the smooth functioning of metabolic and other body processes and are associated with cognitive decline.

<h4>Toxins and detoxification tests</h4>The accumulation of certain heavy metals in body tissues is associated with cognitive decline. Metals such as cadmium, lead, arsenic and mercury are picked up via environmental exposure and can bind to the body’s cells inappropriately, disturbing their function and causing inflammation. Tests are available to detect elevated levels of these toxins and to ascertain the efficiency of your body’s detoxification systems:Toxic exposure testing is usually carried out using a urine sample. Assessment is made of the body’s levels of toxic heavy metals so that ongoing exposure can be identified and reduced and, where appropriate, a nutritional strategy can be tailored to detoxify the specific elements. This test is especially useful for anyone who has had occupational exposure to chemicals used in manufacturing, mining, painting, construction, farming and a range of other industries.Detoxification profiling can be done through a variety of saliva, urinary and blood tests to assess the liver’s ability to clear toxic substances from the body. Common tests include exposing the body to substances such as caffeine in order to measure the clearance rate. Another kind of detoxification test, often know as hepatic detoxification profiling, measures specific by-products of the liver’s enzymatic detoxification processes to determine the chemicals the body has been exposed to and how well the liver has been able to eliminate them. All of these tests can be helpful for determining tailored nutritional support.<h4>Gastro-intestinal testing</h4>Tests that determine the health of the digestive system can be a useful way to detect potential sources of inflammation in the gastro-intestinal tract that might be causing or perpetuating brain fog and other cognitive dysfunction. The following tests can be undertaken together or individually.Gut microbiome profiling is carried out on a stool sample and can reveal imbalances in gut bacteria and other microbes. Beneficial gut bacteria normally keep the mucous lining of the gut and the cells of the gut wall in a healthy condition. If these friendly microbial colonies are disturbed, the mucous lining can be depleted and the gut wall inflamed or damaged. This can impact digestive health and send inflammatory messengers around the body and up to the brain. The problem may be compounded if the gut wall allows inadequately digested food, bacteria and other unwanted substances to pass through into the bloodstream, triggering an immune or inflammatory response that has potential to irritate the brain. An analysis of the composition of the gut microbiome can allow your nutrition practitioner to tailor dietary and potential prebiotic and probiotic solutions to your gastro-intestinal environment.Gut permeability assessment – blood, stool and urine tests can be used to measure levels of the protein zonulin in the intestine. Zonulin is released from the gut lining and acts on the permeability (porous nature) of the gut wall. If permeability is increased, unwanted substances may pass into the bloodstream and provoke inflammation. Blood levels of zonulin have not proven to be as reliable a marker for gut permeability as stool samples and urine samples. Urine samples are tested after ingesting two kinds of sugar molecules (lactulose and mannitol). The levels of these sugars in the urine indicate the extent to which they were able to pass through the gut wall. Confirmation of increased gut permeability can inform dietary strategies so that zonulin-triggering foods such as gluten may be eliminated.Stool tests can also be used to detect and measure other markers that give an insight into the health of the gastro-intestinal tract:<ul><li>Pathogens – elements with potential to cause harm, including bacteria, yeast, mould, fungus and parasites.</li><li>Intestinal inflammation – the protein calprotectin, for example, is commonly found at higher levels in inflammatory bowel disease.</li><li>Digestive health – levels of bile acids and digestive enzymes such as pancreatic elastase can be measured to check for adequate digestive capability so that nutrients can be absorbed from food.</li></ul>

<h4>Metabolic testing</h4>Dysregulation in the body’s control of blood glucose levels is a key cause of vascular and systemic inflammation and is tightly associated with cognitive impairment. Some key tests can determine how well your body is regulating your blood glucose levels so that you and your doctor can take steps to regain optimal levels.HbA1c test, a blood test, essentially indicates how sugary your blood has been over the last three months. Proteins are examined for the effects of glycation – that is the fusion of glucose molecules to protein molecules. An elevated result can indicate that your body has not been able to bring down blood glucose levels adequately, suggesting insulin resistance (a state of chronically elevated insulin that leads to cells becoming desensitised to insulin’s requests to take in glucose) or insufficient insulin levels as seen in type 1 diabetes.Fasting insulin test, a blood test, can be useful to detect insulin dysfunction earlier than HbA1c testing. Blood glucose levels may continue to be normal while, hidden from view, cells have lost their ability to respond well to insulin and so insulin levels are abnormally high in an attempt to keep glucose in check. A fasting insulin test acts like an early warning system, allowing you and your doctor or nutrition practitioner to take steps to bring your insulin levels down and minimise the inflammation that can compromise the health of your brain.

<h4>Could a keto diet help you to clear brain fog?</h4>This kind of very low carbohydrate (ketogenic) diet has been used for decades to reduce seizures in children with epilepsy, giving scientists a clue that it might help people with other brain conditions. Indeed, in recent years, there have been increasing numbers of studies suggesting keto diets can improve cognitive function in people with degenerative diseases of the brain and nervous system, including Alzheimer’s, Parkinson’s and multiple sclerosis. What does this mean for us if we wish to protect and improve our cognitive health? Let’s take a look at the ketogenic diet and how it can affect the brain and its function.<h4>What does the keto diet involve?</h4>There are a number of versions of the ketogenic diet, each focusing on different kinds of foods and different degrees of strictness. What they all have in common, though, is that they minimize the amount of sugar and starch (carbohydrates) in the diet – this means that bread, pizza, pasta and breakfast cereals are on the NO list! It also means that starchy vegetables such as potatoes are severely limited too.To make up for this loss, the diet focuses on increasing protein foods such as meat, fish, eggs, dairy, nuts, seeds, quinoa and tofu, as well as ensuring enough fatty foods are eaten to fill you up! This can mean choosing fatty cuts of meat, full-fat dairy and oily fish, but also adding oil to salads and butter to vegetables. Yes, vegetables are allowed, especially green leafy produce – as long as you give starchy potatoes and parsnips a miss!Different versions of the keto diet allow for different levels of starchy foods; in fact, even in cases of epilepsy, slightly higher levels of carbohydrates can still retain the benefits of the keto diet. The key is to tailor the diet to suit the individual’s health needs and exercise levels.<h4>How does keto support brain health?</h4>Here are just three key ways a ketogenic diet appears to support brain function and they all have to do with sugar – or rather the lack of!Protection of brain cellsGlucose, the sugar released from both sweet and starchy foods, may directly cause inflammation and damage to brain cells. This can be through glycation (a process in which sugar molecules attach to the body’s proteins). It can also be due to an increase in oxidative stress (the ‘free radicals’ the body has to work hard to keep within manageable levels to avoid tissue damage). The ketogenic diet severely limits dietary sugar and so leads to reductions in glycation and oxidative stress in the brain.Reduction of metabolic syndromeThe diseases of metabolic syndrome, including high blood pressure, type two diabetes and obesity, are all related to insulin resistance – the condition in which insulin has lost the ability to transfer glucose into the body’s cells efficiently. Insulin resistance means that high levels of insulin circulate in the body, triggering and perpetuating inflammation in body tissues – including the brain. Diets that restrict sugar and starchy foods are very successful at reversing the signs and symptoms of metabolic diseases, returning insulin to healthy levels and dampening inflammation in the brain and its vascular supply system.An alternative brain fuelOne of the causes of cognitive impairment is thought to be a disturbance in the way glucose is supplied as a fuel to the brain. In fact, brain scans can predict the severity of cognitive decline by how much the rate of cerebral glucose metabolism is reduced. If the brain is struggling to get the glucose it needs, it can be very effective to provide it with an alternative fuel: ketones.Ketones are produced as a by-product of burning fatty acids in the body. Burning of fatty acids, however, can only take place when insulin levels are low. For people with chronically elevated levels of insulin in the bloodstream, through high-sugar diets and dysregulated glucose-insulin metabolism, the burning of fat for fuel just cannot happen. This can lead to a kind of starvation for the brain as neither glucose nor ketones are available to it as fuel.Reducing dietary glucose helps to restore insulin levels to within normal parameters so that the body has a chance to burn fatty acids and create ketones. Fasting and low-carbohydrate diets both have this effect. The brain can then have a supply of ketones to keep it running well.<h4>Is keto for everyone?</h4>Ketogenic diets are certainly not for everyone. They are contra-indicated in pregnancy and breastfeeding and, for other people, they can be stressful to the body if implemented too quickly. They can also result in dangerously low levels of blood glucose and blood pressure for people taking certain medications, especially medications used in diabetes and hypertension. Consult your doctor or nutrition practitioner for support if you wish to explore this kind of diet. In the meantime, taking steps to reduce your intake of refined sugar is a huge step towards supporting the health of your brain!

The low carbohydrate keto diet has been shown to support brain health by improving cognitive function and decline. 


<a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>

<a href="/directory/ingredients/starch" target="_blank">starch</a>

<h4>Could a keto diet help you to clear brain fog?</h4>This kind of very low carbohydrate (ketogenic) diet has been used for decades to reduce seizures in children with epilepsy, giving scientists a clue that it might help people with other brain conditions. Indeed, in recent years, there have been increasing numbers of studies suggesting keto diets can improve cognitive function in people with degenerative diseases of the brain and nervous system, including Alzheimer’s, Parkinson’s and multiple sclerosis. What does this mean for us if we wish to protect and improve our cognitive health? Let’s take a look at the ketogenic diet and how it can affect the brain and its function.<h4>What does the keto diet involve?</h4>There are a number of versions of the ketogenic diet, each focusing on different kinds of foods and different degrees of strictness. What they all have in common, though, is that they minimize the amount of sugar and <a href="/directory/ingredients/starch" target="_blank">starch</a> (carbohydrates) in the diet – this means that bread, pizza, pasta and breakfast cereals are on the NO list! It also means that starchy vegetables such as potatoes are severely limited too.To make up for this loss, the diet focuses on increasing protein foods such as meat, fish, eggs, dairy, nuts, seeds, <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a> and <a href="/directory/ingredients/soy" target="_blank">tofu</a>, as well as ensuring enough fatty foods are eaten to fill you up! This can mean choosing fatty cuts of meat, full-fat dairy and oily fish, but also adding oil to salads and butter to vegetables. Yes, vegetables are allowed, especially green leafy produce – as long as you give starchy potatoes and parsnips a miss!Different versions of the keto diet allow for different levels of starchy foods; in fact, even in cases of epilepsy, slightly higher levels of carbohydrates can still retain the benefits of the keto diet. The key is to tailor the diet to suit the individual’s health needs and exercise levels.<h4>How does keto support brain health?</h4>Here are just three key ways a ketogenic diet appears to support brain function and they all have to do with sugar – or rather the lack of!Protection of brain cellsGlucose, the sugar released from both sweet and starchy foods, may directly cause inflammation and damage to brain cells. This can be through glycation (a process in which sugar molecules attach to the body’s proteins). It can also be due to an increase in oxidative stress (the ‘free radicals’ the body has to work hard to keep within manageable levels to avoid tissue damage). The ketogenic diet severely limits dietary sugar and so leads to reductions in glycation and oxidative stress in the brain.Reduction of metabolic syndromeThe diseases of metabolic syndrome, including high blood pressure, type two diabetes and obesity, are all related to insulin resistance – the condition in which insulin has lost the ability to transfer glucose into the body’s cells efficiently. Insulin resistance means that high levels of insulin circulate in the body, triggering and perpetuating inflammation in body tissues – including the brain. Diets that restrict sugar and starchy foods are very successful at reversing the signs and symptoms of metabolic diseases, returning insulin to healthy levels and dampening inflammation in the brain and its vascular supply system.An alternative brain fuelOne of the causes of cognitive impairment is thought to be a disturbance in the way glucose is supplied as a fuel to the brain. In fact, brain scans can predict the severity of cognitive decline by how much the rate of cerebral glucose metabolism is reduced. If the brain is struggling to get the glucose it needs, it can be very effective to provide it with an alternative fuel: ketones.Ketones are produced as a by-product of burning fatty acids in the body. Burning of fatty acids, however, can only take place when insulin levels are low. For people with chronically elevated levels of insulin in the bloodstream, through high-sugar diets and dysregulated glucose-insulin metabolism, the burning of fat for fuel just cannot happen. This can lead to a kind of starvation for the brain as neither glucose nor ketones are available to it as fuel.Reducing dietary glucose helps to restore insulin levels to within normal parameters so that the body has a chance to burn fatty acids and create ketones. Fasting and low-carbohydrate diets both have this effect. The brain can then have a supply of ketones to keep it running well.<h4>Is keto for everyone?</h4>Ketogenic diets are certainly not for everyone. They are contra-indicated in pregnancy and breastfeeding and, for other people, they can be stressful to the body if implemented too quickly. They can also result in dangerously low levels of blood glucose and blood pressure for people taking certain medications, especially medications used in diabetes and hypertension. Consult your doctor or nutrition practitioner for support if you wish to explore this kind of diet. In the meantime, taking steps to reduce your intake of refined sugar is a huge step towards supporting the health of your brain!

Keto For Cognition

<h4>Could a keto diet help you to clear brain fog?</h4>This kind of very low carbohydrate (ketogenic) diet has been used for decades to reduce seizures in children with epilepsy, giving scientists a clue that it might help people with other brain conditions. Indeed, in recent years, there have been increasing numbers of studies suggesting keto diets can improve cognitive function in people with degenerative diseases of the brain and nervous system, including Alzheimer’s, Parkinson’s and multiple sclerosis. What does this mean for us if we wish to protect and improve our cognitive health? Let’s take a look at the ketogenic diet and how it can affect the brain and its function.<h4>What does the keto diet involve?</h4>There are a number of versions of the ketogenic diet, each focusing on different kinds of foods and different degrees of strictness. What they all have in common, though, is that they minimize the amount of sugar and starch (carbohydrates) in the diet – this means that bread, pizza, pasta and breakfast cereals are on the NO list! It also means that starchy vegetables such as potatoes are severely limited too.To make up for this loss, the diet focuses on increasing protein foods such as meat, fish, eggs, dairy, nuts, seeds, quinoa and tofu, as well as ensuring enough fatty foods are eaten to fill you up! This can mean choosing fatty cuts of meat, full-fat dairy and oily fish, but also adding oil to salads and butter to vegetables. Yes, vegetables are allowed, especially green leafy produce – as long as you give starchy potatoes and parsnips a miss!Different versions of the keto diet allow for different levels of starchy foods; in fact, even in cases of epilepsy, slightly higher levels of carbohydrates can still retain the benefits of the keto diet. The key is to tailor the diet to suit the individual’s health needs and exercise levels.

<h4>How does keto support brain health?</h4>Here are just three key ways a ketogenic diet appears to support brain function and they all have to do with sugar – or rather the lack of!Protection of brain cellsGlucose, the sugar released from both sweet and starchy foods, may directly cause inflammation and damage to brain cells. This can be through glycation (a process in which sugar molecules attach to the body’s proteins). It can also be due to an increase in oxidative stress (the ‘free radicals’ the body has to work hard to keep within manageable levels to avoid tissue damage). The ketogenic diet severely limits dietary sugar and so leads to reductions in glycation and oxidative stress in the brain.Reduction of metabolic syndromeThe diseases of metabolic syndrome, including high blood pressure, type two diabetes and obesity, are all related to insulin resistance – the condition in which insulin has lost the ability to transfer glucose into the body’s cells efficiently. Insulin resistance means that high levels of insulin circulate in the body, triggering and perpetuating inflammation in body tissues – including the brain. Diets that restrict sugar and starchy foods are very successful at reversing the signs and symptoms of metabolic diseases, returning insulin to healthy levels and dampening inflammation in the brain and its vascular supply system.An alternative brain fuelOne of the causes of cognitive impairment is thought to be a disturbance in the way glucose is supplied as a fuel to the brain. In fact, brain scans can predict the severity of cognitive decline by how much the rate of cerebral glucose metabolism is reduced. If the brain is struggling to get the glucose it needs, it can be very effective to provide it with an alternative fuel: ketones.Ketones are produced as a by-product of burning fatty acids in the body. Burning of fatty acids, however, can only take place when insulin levels are low. For people with chronically elevated levels of insulin in the bloodstream, through high-sugar diets and dysregulated glucose-insulin metabolism, the burning of fat for fuel just cannot happen. This can lead to a kind of starvation for the brain as neither glucose nor ketones are available to it as fuel.Reducing dietary glucose helps to restore insulin levels to within normal parameters so that the body has a chance to burn fatty acids and create ketones. Fasting and low-carbohydrate diets both have this effect. The brain can then have a supply of ketones to keep it running well.<h4>Is keto for everyone?</h4>Ketogenic diets are certainly not for everyone. They are contra-indicated in pregnancy and breastfeeding and, for other people, they can be stressful to the body if implemented too quickly. They can also result in dangerously low levels of blood glucose and blood pressure for people taking certain medications, especially medications used in diabetes and hypertension. Consult your doctor or nutrition practitioner for support if you wish to explore this kind of diet. In the meantime, taking steps to reduce your intake of refined sugar is a huge step towards supporting the health of your brain!

Nutritional Therapist

Do you have difficulty remembering things, or learning new skills? Cognitive decline occurs in approximately 1 in 9 adults, being more common in men aged over 65, but it can happen much earlier in life. Eating healthily, taking nutritional supplements and making lifestyle changes, such as learning a new language or how to play a musical instrument, are all natural ways to enhance cognition and improve memory. <h4>Key Foods for Cognition</h4>As part of a well-balanced, healthy diet you should include these nutrients to support cognition: vitamin B12, folate, iron, zinc and omega-3 fatty acids. Eat these foods regularly: <ul><li>Red meat and liver: provide excellent sources of vitamin B12, folate, iron and zinc. </li><li>Oily fish: salmon, mackerel, sardines and herring are good sources of vitamin B12, zinc, iron and omega-3 fatty acids. Aim for 2-3 portions weekly. </li><li>Dark green leafy vegetables: kale, spinach, rocket, beet greens and chard are rich in folate, iron and zinc.</li><li>Eggs: organic, free range eggs are an excellent source of vitamin B12, folate, iron and zinc.</li></ul><h4>Which Supplements Can Support Cognition? </h4>Consider these top nutrients when looking for supplements to support cognition:<ol><li>Vitamin B complex with or without folate</li><li>Iron </li><li>Zinc</li><li>Omega-3 fatty acids</li></ol><h4>Top Tips on Buying Supplements for Cognition </h4>When choosing a vitamin B complex, or vitamin B12 on it’s own, make sure the vitamin B12 is in a methylated (activated) form, such as methylcobalamin, for optimal absorption. Vegans should always supplement with vitamin B12 as it’s only available in animal-derived foods.<ul><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.</li><li>You can supplement with omega 3 in the form of fish oil, or a vegan alternative derived from marine algae.</li><li>Iron bisglycinate is a highly absorbable form of iron which is better tolerated by those with sensitive digestive systems.</li></ul><h4>Nutritional Therapy Support For Cognition </h4>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with cognition and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultation