Observing World Alzheimer's Month: Top 3 Brain Health Supplements to Stay Sharp as You Age
Did you know that someone is diagnosed with Alzheimer’s every 65 seconds in the United States?
In fact, there are over 6 million people in America living with this devastating disease, and the number is expected to rise to 13 million by the year 2050.
That’s why this September, as we commemorate World Alzheimer's Month, it's the perfect time to reflect on our brain health and the steps we can take to protect it.
Understanding the Aging Brain
Before we dive into solutions, it's crucial to understand the challenges our brains face as we age. Over time, our brains can experience decreased blood flow, which limits the supply of oxygen and nutrients to brain cells.
Mitochondrial function, responsible for cellular energy production, tends to decline, leading to reduced mental stamina. Additionally, our brains become more susceptible to oxidative stress, which can damage brain cells and contribute to cognitive decline.
These changes aren't just abstract concepts – they can manifest in our daily lives as moments of forgetfulness, difficulty concentrating, or mental fatigue that seems to set in earlier and earlier in the day. However, armed with the right knowledge and tools, we can take proactive steps to support our cognitive health.
Key Nutrients That Support Brain Health
Although it’s ideal to get your nutrition mostly from food, today’s reality is that our food isn’t as nutrient-dense as it used to be.
Modern farming practices and soil depletion have reduced the amount of vital nutrients in the foods we consume daily. This is why, even with a healthy diet, supplementing with key nutrients can make a big difference—especially when it comes to brain health.
Fortunately, there are key nutrients we can supplement that have shown promise in supporting cognitive function and potentially reducing the risk of age-related cognitive decline.
1. Nutrients That Support Brain Structure and Inflammation
Omega-3 fatty acids are among the most well-researched nutrients for cognitive function and long-term brain health. These essential fats, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are crucial for maintaining brain structure, regulating neurotransmitters, and supporting a balanced inflammatory response.
DHA
DHA is a primary component of brain cell membranes, making up a significant portion of the brain’s gray matter. It plays a crucial role in neuroplasticity—the brain’s ability to adapt, form new connections, and process information efficiently. Research suggests that higher levels of DHA link to improved memory, focus, and overall cognitive function.
Additionally, DHA helps protect against neurodegeneration by reducing oxidative stress and promoting cell membrane fluidity, which is essential for efficient communication between brain cells.
EPA
While DHA is primarily structural, EPA is best known for its role in reducing neuroinflammation. Chronic inflammation in the brain has been linked to cognitive decline, depression, and neurodegenerative diseases. EPA helps regulate inflammatory pathways, supporting mood stability and protecting neurons from damage.
Studies have shown that individuals with higher EPA levels experience better emotional resilience and a lower risk of developing depressive symptoms, as EPA influences serotonin production and receptor function.
Omega-3s and Cognitive Longevity
The importance of DHA and EPA goes beyond short-term cognitive function—these essential fatty acids have been linked to long-term brain health and reduced risk of age-related cognitive decline. A study published in The American Journal of Clinical Nutrition found that older adults with higher DHA levels performed better on memory and executive function tests compared to those with lower levels.
In addition to their direct effects on the brain, omega-3s also support cardiovascular health, which is critical for maintaining proper blood flow and oxygen delivery to the brain. By optimizing circulation and reducing inflammation, omega-3s create the ideal environment for cognitive function and mental clarity.
2. Nutrients That Support Methylation & Cognitive Function
Methylation is a critical biochemical process affecting nearly every system in the body, including brain function, neurotransmitter production, and detoxification. Without efficient methylation, cognitive performance can suffer, leading to brain fog, mood imbalances, and increased susceptibility to neurodegeneration. Several key nutrients play a pivotal role in supporting optimal methylation and overall brain health:
Methyl Folate (L-5-MTHF)
Folate is essential for neurotransmitter synthesis, DNA repair, and cellular function. However, up to 40% of people have a genetic variation (MTHFR mutation) that reduces their ability to convert folic acid into its usable form, methyl folate. Supplementing with activated L-5-methyltetrahydrofolate (L-5-MTHF) ensures the brain receives the folate it needs to support memory, cognitive processing, and mood regulation.
Vitamin B12 (Methylcobalamin & Hydroxocobalamin)
B12 is crucial for brain health, energy metabolism, and red blood cell production. Methylcobalamin, the active form of B12, plays a direct role in methylation and neurotransmitter synthesis, helping to regulate mood and cognitive clarity. Hydroxocobalamin, another bioavailable form, supports detoxification and provides sustained B12 availability in the body. Together, these two forms optimize neurological function and prevent cognitive decline associated with B12 deficiencies.
Pyridoxal-5-Phosphate (Activated B6)
Vitamin B6, in its active form (P5P), is a cofactor in neurotransmitter production, including serotonin, dopamine, and GABA. Proper B6 levels help regulate mood, reduce anxiety, and support mental clarity. P5P also plays a key role in homocysteine metabolism, preventing the accumulation of this amino acid, which has been linked to cognitive decline and neurodegeneration.
Trimethylglycine (TMG)
Also known as betaine, TMG is a key methyl donor that helps regulate homocysteine levels, supporting cardiovascular and neurological health. It works synergistically with methyl folate and B12 to ensure proper methylation, reducing oxidative stress and inflammation in the brain. Studies suggest that optimizing methylation pathways with TMG can enhance focus, learning, and memory.
Additional Cognitive Support: Luteolin, Alpha Lipoic Acid & Biotin
· Luteolin is a potent flavonoid with neuroprotective properties, helping to reduce inflammation and oxidative stress in the brain.
· Alpha Lipoic Acid (ALA) supports mitochondrial function and acts as a powerful antioxidant, helping to preserve cognitive function and protect neurons from damage.
· Biotin is involved in fatty acid metabolism and energy production, contributing to overall brain vitality.
By ensuring adequate intake of these essential nutrients, you can support cognitive function, mental clarity, and long-term brain health.
3. Nutrients That Support Brain & Mood Stability
Vitamin D and K2 are critical for brain health, mood regulation, and neuroprotection. Research suggests that deficiencies in these vitamins are linked to cognitive decline, depression, and neurodegenerative diseases.
Vitamin D3
Vitamin D3 plays a key role in neurotransmitter regulation, influencing serotonin and dopamine levels—two chemicals essential for mood balance and cognitive function. Low vitamin D levels have been associated with brain fog, depression, and an increased risk of neurodegenerative diseases such as Alzheimer's.
Beyond mood support, vitamin D also plays a neuroprotective role by reducing inflammation and supporting nerve growth. A study published in the Journal of Neurology found that individuals with optimal vitamin D levels had a significantly lower risk of cognitive impairment compared to those with deficiencies.
Vitamin K2
Vitamin K2 is best known for its role in calcium metabolism, but emerging research highlights its importance in brain function. It helps prevent arterial calcification, ensuring proper blood flow to the brain, which is essential for cognitive performance. Additionally, K2 supports the production of sphingolipids, a type of fat crucial for brain cell structure and communication.
By working together, vitamin D3 and K2 support vascular health, reduce inflammation, and promote optimal neurotransmitter function—key factors in maintaining mental clarity, emotional stability, and long-term cognitive health.
A Simple Way to Incorporate These Nutrients Into Your Daily Routine
Supporting cognitive function, neurotransmitter balance, and emotional well-being doesn’t have to be complicated. The BioOne Sciences Brain and Mood Support Protocol is designed to provide a streamlined approach to brain health by combining three key areas of support:
· Omega 1600 for Brain Structure & Neuroprotection – This high-potency omega-3 formula provides a 1:1 ratio of EPA and DHA, totaling 1600 mg per serving, helping to maintain brain cell membranes, support neuroplasticity, and regulate inflammation to keep your mind sharp and resilient.
· Methylation Activation for Cognitive Clarity & Methylation Support – This all-in-one formula includes activated B vitamins, including methyl folate, methylcobalamin and hydroxocobalamin (B12), and P5P (B6), along with Trimethylglycine (TMG) to optimize methylation, neurotransmitter production, and homocysteine metabolism. These nutrients work together to enhance focus, mental clarity, and overall cognitive function.
· Vitamin D3 + K2 for Mood & Vascular Health – Vitamin D plays a critical role in serotonin production and neuroprotection, while K2 ensures proper calcium metabolism, supporting both brain and cardiovascular function for long-term health.
By combining these essential nutrients, this protocol offers an integrative, science-backed approach to mental clarity, mood stability, and long-term cognitive resilience—helping you stay focused, balanced, and energized every day.
