From Zinc to Vitamins people have been taking dietary supplements for decades and stock up on supposedly magical pills to improve overall well-being and it never stopped. Especially when dietary supplements are recommended by almost everyone, friends, families, neighbors, and social media influencers. But it is very necessary for one to find which is best for you. Most supplements are beneficial however, some have proven to be harmful too.

5 Things to Know About Dietary Supplements

1. Supplements come in many forms: Whether in pill form or powder form the goal remains the same to get you enough nutrients to enhance your health. These supplements at least have one dietary ingredient like vitamin, mineral, herb, amino acids, or enzymes. And some of the popular ones come in multivitamins. Some common dietary supplements have
   • Calcium
   • Garlic
   • Fish Oil
   • Vitamin D
   • Green Tea
2. Not all supplements are effective: Just because it is a health supplement doesn’t mean it is going to have the desire effect. There are many that do not benefit your health. Common supplements that may benefit health include
   1. To help keep nerve and blood cells healthy Vitamin B12 supplements are recommended.
   2. To reduce birth defects Folic acid supplements are taken by pregnant women
   3. To strengthen your bones Calcium and Vitamin D are recommended
   4. To prevent cell damage Vitamin C and E are taken
   5. To support heart health Fish oil is recommended.
   6. To slow down one’s vision loss from age-related macular degeneration Vitamin A supplements are to be given. However, despite the tremendous amount of research and studies on supplements, scientific evidence isn’t completely clear. As many studies show that multivitamins won’t make a person live longer but lower the chances of diseases.
3. Supplements are always not safe: Multivitamins aren’t likely to pose health risks but it is always right to take proper precautions. Some supplements may have the ingredients not mentioned on the label and that can be unsafe. Some supplements that may pose risks like Vitamin K, can reduce the effectiveness of blood thinners. Gingko can increase blood thinning. Herbal supplements can damage the liver.
4. Before taking any supplements it is necessary to speak with your healthcare provider: Before taking any supplements it’d be smart to discuss your options with a health care provider. Since the effectiveness and safety depend upon the individual’s health.
   1. Take supplements as directed on the label or prescribed by your healthcare provider.
   2. Read the label and percent daily value
   3. Be known to the extreme claims as prescribed on the label
   4. Keep your supplements stored properly
   5. Natural ingredients doesn’t necessarily equal safe
5. Nothing can replace the nutrient power of a healthy diet: Whatever your goal is, keep in mind that health supplements are not a replacement for a healthy diet; they are simply supplements. Never underestimate what a nutrient-rich diet can do.

Vitamins and minerals are very much important for an individual to develop and function properly as they should. Opting for a supplementary boost can help you remain  healthy. ZenHealthFoods is an heath eCommerce store that stocks a wide range of Vitamins and supplements. In fact, they also stock healthy food & drink as well as sport nutrition drinks. There is also a dedicated number one can call for some expert advice on the type of supplements that might be right for you.

Hence read this article further to know how you can modify your diet and make nutritional changes as per your age.

Essential Nutritional Tips

A person’s daily calorie intake depends on their weight, height, muscle mass, daily activities, and various other factors. Older adults need a few calories since they tend to have less exercise and tend to move less too. And if you continue to intake the same amount of calories per day taken in your younger days, then you may end up gaining extra fat, especially around your belly area. Though a few calorie intakes are necessary it is also important to intake a high level of nutrients compared to when younger.

So it becomes important for older people to eat a variety of food like fruits, vegetables, fish, and lean meats. Nutrients like protein, Vitamin D, calcium, Vitamin B12 are important ones. Let’s know in brief about which one you can benefit from and how?

You can Benefit from more Proteins

Losing strength and muscle causes weakness and age is the most common reason for this. This loss can also be termed as sarcopenia. This can become the major cause of weakness, fracture, and poor health for older people. But the research shows that people who ate the protein lost 45% less muscle mass compared to the people who ate it less. Additionally, people eating more protein or taking protein supplements have increased their muscle mass.

So elderly should combine a protein-rich diet with consistent exercise to help them deal with age-related problems.

You can Benefit from more Fiber

Constipation is a common health problem that can be relieved by eating fiber. This can be seen as a common issue for people from 65 and above. And the reason for that is from that age the people tend to move less and have certain medications going on and constipation may result as a side effect. To help with that problem dietary fiber helps stimulate bowel movements. Additionally, prevent diverticular diseases. So, We recommend you increase your fiber intake if you have bowel-related issues.

You can Benefit from more Calcium and Vitamin D

Calcium and Vitamin D are the two most important nutrients for bone health. Unfortunately, older people tend to absorb less calcium from their diet and also ageing makes skin thinner which reduces its ability to absorb sunlight, thus decreasing the efficiency of vitamin D as well. Together these changes can promote bone loss or increase the risk of fractures or much more. And to counter these ageing effects it’s necessary to consume more calcium and vitamin D through food and supplements. Include dairy products, green and leafy vegetables to increase levels of calcium and vitamin D.

You can Benefit from more Vitamin B12

The water-soluble vitamin, also known as cobalamin, is essential for making red blood cells and maintaining healthy brain functions. People over the age of 50 have a reduced ability to absorb vitamin B12 from their diet. And over time this can result in vitamin B12 deficiency. Also, people who follow vegan diets are less likely to eat rich vitamin B12 sources as it is abundantly obtained from eggs, fish, meat, and dairy. So consuming vitamin B12 can be benefitted.

Other Nutrients that may help as you Age

Several other nutrients you can add to your diet which can benefit you as you age;

1. Potassium
2. Omega 3 fatty acids
3. Magnesium
4. Iron

Most of these nutrients can be obtained from a diet rich in fruits, vegetables, fish, meat, and various other items as well.

Also, keep in mind that along with the nutrient-rich diet drinking an adequate amount of water is also important as you age. And ageing can reduce one’s ability to recognize sensations like hunger and thirst.

Luckily you can take the proper actions to overcome these deficiencies by taking nutrient-rich food or supplements whatever is required for your body. If you are looking for a place to order nutrient-rich supplements, Zenhealthfoods is the right place that can get those delivered supplements at your door whenever needed!

But the question that several people do not know the answer to is should you moisturize your face at night? This article provides more information about this.

Common Skin Issues

As you age, your skin starts becoming visibly thinner and more translucent, which can be termed as signs of ageing. Skin conditions like elastosis, where the skin appears leathery, can also be seen in people who spend a lot of time in the sun. So over time, with age, your skin starts to develop some similar signs of ageing and developing allergies, irritability, and diseases, such as eczema, psoriasis, rosacea, from underlying body/health issues.

The most noticeable change can be seen in a women’s skin at the time of menopause, but the skin starts to age as soon as middle age. This is what improves the requirement of a proper skincare regime and a dire need for moisturization, to protect the delicate and soft exterior layers by forming a protective skin barrier.

The night is an ideal time to rejuvenate and nourish your mind with all the therapeutic skin care practices, hence inculcating a skincare routine in your nighttime practices, enhancing your blood flow, and helping the skin repair overnight.

Let’s get Moisturizing

The intention when moisturizing is to ensure that every pore and crack and dry area on your skin, which forms a cavity in the skin layer, is evenly covered with the moisturizer. This helps it perform deep repair of your skin cavities over a period.

Before starting with the moisturization process, it is essential to ensure that you start with a clean surface, that is to say, make sure your skin is properly washed and cleaned before application.

Here are a few tips for the same:

1. A gentle face-wash or a light scrub before moisturizing helps in cleaning out the additional dirt on the external skin layer allowing the crème to penetrate deep within; make sure that you use only light skin scrubbing to activate the skin cells and clean it, without causing any kind of skin irritation.

2. It is believed that soaps cause your skin to dry out by taking away its natural oils, instead of gently cleaning the skin, and hence it is recommended to use cleansers or face-washes for your facial skin and not your regular body soaps.

3. Adding moisturization as an important part of your routine before bedtime, creates more hydrated and better-looking skin, by making the skin soft and plump, the next day. The moisturization helps to lock in the moisture of your face, not letting any dirt pass through the layer, hence not causing any harm to your skin. 

So, for the next time you go to bed, don’t forget to put on that moisturizer, for softer, younger-looking skin, the next morning! And if you are looking for quality Night cream & Oil products to help you maintain your skin in day-to-day life you can order it from Zenhealth, the trusted brand. 

Benefits of Night Creams

The benefits are obvious to some degree as it depends upon the ingredient too:

Soothing

Your face will have had tough times during the daytime. Following an evening routine can possibly increase the irritation hence applying the night cream can actually help your skin calm and soothe overnight to banish any kind of redness or irritation on your skin. Doing this at night can be the best balance.

Tackles Dryness

A night cream can perfectly help you tackle the dryness on your skin caused throughout the day. Its thick nourishing composition allows the moisture to absorb deeply into your skin banishing the dryness caused.

Moisturizing

The drying effects caused during the day due to pollution and excessive sun exposure make it important for your skin to get moisturized. Your skin however needs to make it to the morning too. And applying the night cream that keeps your skin hydrated overnight ensures you wake up looking fresh-faced, making your face supple and smooth. Night creams can even help you tackle dark circles.

Is Night Cream and moisturizer the same thing?

Whatever moisturizer does, night cream does it more intensely. It brings a huge amount of hydration. And this type of hydration will be extra for the daytime especially when putting on makeup or leading a busy life and during the night time it absorbs around 15% more than put on during the day. The night cream is so much thicker than a daily moisturizer

Collagen Boosting

In case when collagen is depleted the fine lines and wrinkles are more notable to appear. And using a night cream can boost that collagen production. That can help your skin look plumper by reducing the appearance of fine lines. By eliminating toxins and instead of giving a wonderful radiant glow working as your secret weapon.

Fresh start the next day

Every day your face has to be your frontline, and applying night cream helps your skin to rest. On the next day, it helps absorb morning products easily.

How to Apply a Night Cream?

Follow the cleansing routine first

Cleaning your face first with a cleanser should be your very first step and help you remove dirt. It is much recommended to double approach the method and ensure your skin is dry before applying the night cream.

Dab on night cream

By dabbing a generous amount of night creams using clean fingertips by massaging in an upward and circular motion. This helps to absorb the boosting cream and even improves circulation.

Also Read: Best Vitamin to take daily!

Some of the ingredients of night cream is as follows;

• Vitamin C
• Olive oil
• Honey
• Jasmine
• Shea Butter
• Anti-aging components
• Retinol
• Amino acids
• Antioxidants

Now you know everything about night cream especially the benefits of applying night cream, you would probably now not go to bed without applying it. If you are looking for quality and effective night cream you can visit our Zenhealth and select the night cream of your likings. We will deliver it to your place, try this now and start taking more care of your skin.

However, the majority of the body functions happening inside are controlled by vitamins and minerals. This includes muscle growth, joint support and various other functions happening inside the body depending upon the vitamins you take daily. But there are 13 essential vitamins and 16 different minerals that our body needs, so the thought of which one to prioritise is very difficult to answer. This article provides more information on the vitamins that are recommended by the doctors to prioritise for the efficient functioning of one’s body.

Best Vitamins to Take Daily

B Vitamins

Vitamin B plays an important role in the energy metabolism generated in the body. Vitamin B includes the following components as a part of it:

1. B-12

2. Biotin

3. Folate

4. B-1 To B-6

The deficiency of any of the above vitamins can have different negative effects on our body. Also, deficiency in any of the above component B vitamins can affect other components too.

For protein and fat metabolism, B-12 is very essential along with the proper working of B-6 and Folate. Similarly, Thiamine also helps to metabolise fat and protein along with carbohydrates.

As we discussed that B vitamins are very much essential for the metabolism process, here is the list of food items that are rich in B vitamins.

1. Meat and Seafood

2. Barley and Brown Rice

3. Eggs

4. Fruits like banana, apple, grapes and watermelon

5. Vegetables like spinach, potatoes and squash

As we can observe that most of the vitamin B is available in animal products, so vegan people may find it difficult to consume vitamin B

Vitamin D

There was a survey carried out among children to observe and compare the presence of vitamin D and fats. It was observed that participants with more fats had less vitamin D and vice versa. However, it hasn’t been proven that low vitamin D is the main cause of obesity.

It is known that to control blood sugar and improve insulin resistance for patients suffering from diabetes, vitamin D is a key nutrient. Unlike other nutrients, it is easy to get vitamin D as it can be  absorbed when exposed to the sun.

However, as a secondary source, items that are rich in vitamin D are:

1. Egg Yolks

2. Fatty Fish

3. Cod Liver Oil

4. Beef Liver

5. Mushrooms(Some type only)

Calcium

It is a no-brainer that Calcium is most important for healthy metabolism as well as healthy bone structure of our body. Some research suggests that high calcium along with vitamin D can assist weight loss.

There are many calcium supplements available but it is best for people to have a high calcium intake in their diet only. Food sources rich in calcium are:Milk

1. Yoghurt

2. Orange Juice

3. Fortified Cereals

4. Green Vegetables

Iron

Iron is needed for growth, development and effective metabolism in the body. It is essential for carrying oxygen in Red Blood Cells(RBC). RBC carries oxygen to and from various tissues and muscles of the body.

People with a low value of iron nutrients may have weak functioning of RBC as they could not send sufficient oxygen to muscles and muscles with low oxygen can not burn fat as efficiently as they would like to do. Some rich sources of iron are:

1. Meat

2. Beans

3. Brown Rice

4. Fortified Cereals

Tofu and Soybeans

Although iron is an essential nutrient for the functioning of the body, high consumption of iron has negative effects on the body too. So one should consult a doctor regarding intake of iron.

Also Read:

How To Choose The Right Multivitamin for You?

Magnesium

Magnesium is very important for initiating the chemical reactions happening in our body. Henceforth, it is clear that magnesium is important for the healthy metabolism process.

Magnesium-rich food items are as follows:

1. Nuts and Seeds

2. Legumes

3. Spinach

4. Bananas

5. Whole Grains

6. Potatoes

Many magnesium supplements are available but they may have adverse effects on our body. So one should consult a doctor before consuming any of these supplements in order to decide which one is better for your body. And you can get all these multivitamins at Zenhealthfoods that are best to take daily.

But how to choose the right multivitamin for you and why is it so difficult choosing the right one? Henceforth here is the detailed role of the supplements that helps you choose the best multivitamin for you.

What are Multivitamins?

Multivitamins are a vital supplement for kids. They happen to be chewy and contain various vitamins & minerals. In fact, they consist of 13 vitamins and 15 minerals that are essential to live a healthy life. Multivitamins are supplements that are vegan vitamins which help you maintain a healthy living.  

Essential Micro Nutrients

Human body needs certain micronutrients to keep the system continuing to work efficiently. Besides the well known nutrients like calcium, iron, magnesium, and Vitamin C a good multivitamin includes;Thiamin, niacin

1. B6, B12

2. Selenium, Zinc, Magnesium

3. Vitamin D2 or D3

4. Vitamins A, E, K

How to Choose a Multivitamin?

Nutritional content varies amongst the individual products and brands. And it is up to you which multivitamin to take. If you don’t know which supplements to go for, here are the factors depending on which you should select your supplements. Age- One may need more or less nutrients which depends on the age.

1. Diet- Considering the nutritional values of what you eat and depending on the intake of vitamins is more or less.  

2. Immune status- choosing multivitamin with Zinc would be preferable if you want to better your immune system.

3. Health Goals- whether you want to improve your sleep pattern or want more energy you can opt gor vitamin B6 supplements.

And if you have specific health concerns it is much recommended to seek medical advice first and go for the supplements as prescribed. 

Situations where Multivitamin Can Help

In these following three situations it is particularly recommended to take supplements.

1.) During Pregnancy Multivitamin with Folic Acid

If you are planning for pregnancy it is recommended to take supplements having folic acid for two to three months. That too before you conceive and until you’re 12 weeks pregnant. So, better look for the multivitamin including important material like RDA. this would definitely help you get required results.

Related article: Best Prenatal Vitamins and Nutrients are Necessary During Pregnancy

2.) Vitamin D

Usually you can get vitamin D from the sunlight, but during the time of autumn and winter you would need the sunlight on your skin. Even taking a balanced diet can help but only that cannot be much effective. So taking a daily dosage of multivitamin having 10 grams of  vitamin D helps you deal with the deficiency of lack of sunlight.

3.) Multivitamins for Kids

Children aged six months upto 5 years shall take the daily supplement of vitamin A, C, and D. The multivitamins for them are essential for their growth and development especially for the picky eaters. One of the most important is however, Vitamin A (for healthy growth and development of their bone repair and healthy tissue).

Calcium for building the skeletal system is also the key supplement, along with vitamin B12 and D for brain development.

What Multivitamins are right?

How to choose a multivitamin for women? or men? Answer to it is that multivitamins are adapted to specific needs that are made specifically for men, women, elderly according to their body type, body function, and development.

1.) Women’s Vitamins

Women’s supplements should definitely include calcium because they tend to lose their bone densities in their early 20s. Additionally they can also take the vitamin B multivitamins if facing brittle skin, hair, nails. Other multivitamins including iron, folic acid, iodine, vitamin D, DHA are much more recommended. These are termed to be much beneficial for the women in their further development.

2.) Men’s Vitamins

To support brain health and even maintain strong bones a lot of vitamin D is required for men producing testosterone. Most multivitamins for men would include easily digested vitamin B which supports RBC health. Vitamin K for proper blood clotting.

3.) Senior Vitamins

Senior adults would be benefitted from a higher intake of vitamin D, which supports their skeletal health that helps reduce injuries from fall. Even the boost of vitamin B12 is recommended. Potassium however is a very important nutrient to aid lowering bp followed by reducing chronic diseases. 

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Conclusion:

With many available vitamins in the market this process of choosing the right multivitamins for you can be overwhelming. Just to keep in mind the age, diet, your lifestyle and health goals. And accordingly choose the right one for you. But keep in mind that these supplements should not be replaced with a healthy diet.

From the 23rd to the 31st of October, the week-long campaign – launched by leading ethical vitamin company Viridian Nutrition – will celebrate the nation’s independent health stores, honouring their contribution as a first line of defence in keeping us well.

Like all health stores, B.Green, Healthy & Wise and Healthy Stuff Stores have long championed the importance of self-care in body and mind; the abundance of pure, health-giving ingredients that our planet provides – and the need to work in harmony with nature.  

The campaign is backed by three-time London Marathon winner Paula Radcliffe MBE, who has been a lifelong advocate of independent health food stores.

“I’m absolutely thrilled to be involved in Indy Health Week and supporting local independent health stores. Over the past 18 months, I think people have become more invested than ever in supporting their health through the right diet and supplementation, quality sleep and by making positive lifestyle choices – all things which are championed by independent health stores.

Paula said

“It was through advice from local health stores that I learned the vital components of a healthy diet to support my lifestyle, especially in the areas of sport, studying and recovery.”

As part of the campaign, people can download a voucher from the Indy Health Week website (www.indyhealthweek.com) and visit their local independent health food store to get a free ‘Foundations of Nutrition’ sample pack worth over £20. Supplied by Viridian Nutrition, the packs include 3 supplements and a book written by qualified nutritionist Jenny Carson. They will be available to collect at B.Green, Healthy & Wise and Healthy Stuff Stores from 23^rd to 31^st October.

Harpenden and Marlow of B.Green Store, Healthy & Wise Store and Healthy Stuff Store said: “We’re absolutely thrilled to join the Indy Health Week campaign to support people in the community with achieving their healthier lifestyle goals.

“Indy Health Week is a great opportunity to come in and learn how making positive lifestyle adjustments to diet, exercise and sleep can help with long-term health and wellbeing, an area we feel very passionate about.

“It also serves as an introduction to everything healthy, sustainable and planet-friendly from wholefoods, vitamins, organics to Fairtrade, vegan, cruelty-free products and much more. Above all, the campaign highlights that health food stores can work alongside the healthcare system and provide personalised solutions for people’s specific needs.”

Cheryl Thallon, Founder and Managing Director of Viridian Nutrition, said: “After the last 18 months and the increased focus on health, the campaign will raise awareness of how health stores can support the work of the NHS and help people to reach better health through diet, exercise, sleep and lifestyle interventions that can make a proactive difference. 

“Shockingly, data shows that many people use Google to learn about their health and they go online to research conditions affecting them. This information can be incorrect and unreliable so Indy Health Week will promote independent health food stores and the expertise they can offer.”

Indy Health Week was created to encourage people to visit the UK’s independent health stores to aid healthy lifestyles: many chronic health conditions can be improved or even avoided through lifestyle adjustments with diet, exercise, and sleep. These stores promote self-care, offering a first point of call for a range of ailments, and have become increasingly vital as the healthcare system continues to deal with the effects of the pandemic. To discover more about Indy Health week, find your nearest store and pick up your free seven-day Foundations of Nutrition pack, head to www.indyhealthweek.com

Keep in mind to always check the label! 

You can buy these over the counter with or without prescriptions. But it is more recommended if your GP can prescribe you all the required vitamins for consumption according to the dose needed. 

Best Vitamins To Take when Pregnant:

All nutrients are important but the following five plays a vital role in the baby’s growth and development during pregnancy:

1. Folic Acid 
2. Iron 
3. Vitamin D
4. Calcium 
5. Iodine

We should now know more about each supplement and how a pregnant lady is supposed to take them. When to avoid and why is it important and help your baby’s growth. 

What is Folic Acid?

The man-made vitamin B supplement is folic acid, which is also termed folate. It is a vitamin that helps your baby’s neural tube grow (which is a part of the baby’s nervous system). Taking this supplement may help reduce the risk of developing spina bifida or any possible condition affecting the baby’s spine and neural tube. 

Taking these vitamins before 3 months of getting pregnant is important. And when you get to know about your pregnancy take it as soon as possible for week 12. It is recommended to take 400 micrograms of folic acid each day. 

Folic Acid before and during Pregnancy 

During pregnancy, it becomes very important to get a balanced diet making sure that some food contains folic acid naturally too.

Food like:

• Green vegetables
• Green beans and green peas 
• Oranges
• Chickpea and Brown Rice 
• Some breakfast cereals
• Bread

These items contain folic acid so including this type of food is necessary. 

What is Iron?

For healthy red blood cells, Iron is important for a woman and her baby too. Sometimes the problem that arises- termed anaemia in which women become short of red blood cells. In this situation, they may feel very tired due to a lack of energy. And in case you are having twin babies, you would more likely to have iron deficiency. If your report shows anaemic then your GP will prescribe you iron supplements, and if you are not anaemic you would not need to take iron supplements.

By eating a healthy and balanced diet, having food consisting of Iron,

• Red meat, oily fish, eggs
• Green Leafy vegetables
• Fruits, Nuts, and dry fruits (especially Peanuts)
• Bread, cereals
• Beans 

These items contain Iron so including this type of food is necessary.

What is Vitamin D?

Vitamin D helps the body’s immune system work. Mostly our body makes vitamin D from sunlight on our skin and is also found in some foods. Probably the amount of vitamin D absorption is different for everyone. Depending upon the skin type, time of day, and year.  A pregnant woman should take a 10 microgram supplement each day. Breastfeeding women should take this as well. 

In case you do not take these supplements the chances of your baby to be born with soft bones arises. That can even possibly lead to rickets. 

Though it is difficult to get vitamin D from food alone, consumption of this food alongside can be helpful. Which includes, 

• Eggs
• Red meat
• Milk and Cereals
• Fish 
• Fat spreads and non-dairy milk alternatives.

What is Calcium?

Calcium is a mineral that helps a baby’s bones, teeth and muscles and nerves develop and you need to take 1000mg of calcium every day. The proper amount of calcium can be obtained by getting prenatal vitamins along with natural food consisting of calcium. 

• Milk, Cheese, Honey
• Orange Juice 
• Broccoli 
• Soya drinks 
• Any food with fortified floor

If you don’t get enough calcium during your pregnancy the chances of a health condition like osteoporosis arises. Because the body would absorb calcium from your bones and give it to your baby.

What is Iodine?

Iodine is a mineral that your body needs to develop thyroid hormones. A pregnant woman would need iodine during pregnancy because that helps the baby’s nervous system develop, also helps the baby move, think, and feel. One needs 220 micrograms of iodine every day. You should take the pregnancy supplements as prescribed by your GP. Although good sources of iodine include,

• Fish 
• Milk 
• Cheese
• Fortified cereals and bread
• Iodized salt 

For Viridian Product list click here

The brain can be at risk of several diseases such as dementia, Parkinson’s disease and mental and neurological conditions.  It is also the most energy demanding organ in the body, so its function will soon respond to poor- or under-nourishment.  Subsequently poor nourishment and low brain energy production can be a manifestation of impaired cognitive function.  Ultimately, it is important to nourish the brain and minimise toxin exposure as a preventative step. 

Top nutrients for brain health
For a long time, the role of nutrition in mental and cognitive health was overlooked.  However, now, as more is known about brain health, the importance of supporting the brain via nutrition is an up and coming focus that is recognised by healthcare professionals. 

A healthy nourished brain is linked to lower feelings of stress, improved moods, focus, and memory. Making simple changes to the foods you eat can have surprising benefits.  The following nutrients are key to supporting brain health and function:

B Vitamins – These water-soluble vitamins play a vital role in brain health.  Firstly, B vitamins play an essential role in energy production and the brain requires a lot of energy to function properly. Additionally, vitamins B6, B12, and folic acid are involved with recycling a compound called ‘homocysteine’, which in large amounts is associated with cognitive decline.  Certain B vitamins are also required for the formation of neurotransmitters, these are signalling agents which is how the brain sends signals and communicates information with the rest of the body. 

Iodine – Iodine is a trace element found in seaweed, fish and seafood.  Maternal iodine intake has been strongly linked to cognitive development and IQ levels in children.  Subsequently, low levels or deficiency during pregnancy is associated with a reduced IQ and cognitive development in the child.  
Additionally, Iodine plays an important role in thyroid health as well as aiding growth and brain development. 

Phosphatidylserine – This is a fatty substance known as a phospholipid which encapsulates the cell to act as a signalling interface.  It plays a key role in the activity of neurotransmitters, including acetylcholine, serotonin and dopamine and it appears to have a trophic (growth supportive) effect on the brain, which explains its major area of interest – age-related cognitive decline.  Scientists have explored the effects of phosphatidylserine on the brain and numerous clinical studies have revealed important benefits in cognition – especially those functions that tend to decline with age, including memory, learning and concentration, at a daily intake of around 200mg to 300mg.

Choline – Rich in foods such as eggs, poultry and dairy foods, choline belongs to the B vitamin family and it is a source of methyl groups needed for many steps in metabolism.  The body needs choline to synthesize two major phospholipids vital for cell membranes and of particular importance for brain structure and health. Choline has shown to be essential for cognitive health as it acts as a precursor to the neurotransmitter acetylcholine required for nerve transmission and functioning of the brain.  In a community-based population study, results revealed that those with a long-term higher intake of choline in the diet had better cognitive performance.

Omega 3 – The omega 3 essential fatty acids found in fish oil and marine algae are in a specific form that are beneficial due to their interruption of the inflammatory cascade and contribution to cell structure.  Evolutionary evidence suggests that a good supply of these fats in our diet was essential for the development of our unusually large brains; the problem is that our modern diets are often lower in these types of fats.  It is estimated that the average intake of omega 3 from eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is around 250mg per day and only one in four people consume any oily fish at all.  The Scientific Advisory Committee on Nutrition recommends a minimum intake of 450mg from EPA and DHA daily.   A low intake of omega-3 essential fatty acids has been implicated in a wide range of mental health issues because these fats make up a significant portion of the lipid fraction of the human brain and play important roles in many neurological functions.  

Brahmi – Also referred to as Bacopa monnieri is an adaptogenic herb that has been used traditionally to boost longevity and enhance cognitive function.  Brahmi is commonly grown in Asia, predominantly in India, Nepal, Sri Lanka and Vietnam, in wet tropical environments.  Brahmi has a rich history in Ayurvedic use and shows promise in exerting memory-enhancing and anxiety-reducing effects in contemporary research, which gives it the reputation as a nootropic.  Brahmi’s memory-enhancing properties have been attributed to the presence of saponins, namely bacosides A and B.

Zinc – Zinc is a trace element that is enriched in the brain and plays a key role in the transfer of messages from the brain to the central nervous system and back.  Zinc is considered essential for brain development and function throughout the life phases.  It is suggested that insufficient zinc may contribute to lowered learning ability, apathy, and lethargy.  Evidence shows that mental health conditions may be related to zinc status.  Subsequently, zinc treatment has been shown to be effective is some cases.  In addition, zinc is considered the gatekeeper of the immune system and so regulates inflammation thus adequate dietary zinc is considered to exert an anti-inflammatory effect.

Iron – The brain has a large requirement for iron due to its role in several brain functions.  Iron is known to play a role in energy production, nerve coating and in the production of the brain’s signalling agents, neurotransmitters.  In tissue iron binds an iron specific protein and it is stored in brain cells, brain-specific immune cells and signalling agents.  It is suggested that cognitive ability is increasingly associated with greater iron concentration through late adolescence and young adulthood.  An imbalance of iron is suggested to be damaging and that during ageing a continued imbalance may contribute to age-related neurodegenerative diseases.

Bilberry – Bilberry berries are a rich source of proanthocyanidins. Proanthocyanidins are highly pigmented compounds that are known to exert antioxidant and blood glucose regulating effects.  Poorly managed blood glucose and elevated oxidative damage are some contributions to cognitive impairment.  Therefore, it is considered that a diet abundant in proanthocyanidins may offer a protective effect against age-related neurodegeneration. 

Conclusion
In brief, nutrition is an essential element of optimising brain health.  The brain does not only require calories for energy but a host of vitamins and trace minerals to support energy production and brain function.  We can take memory and learning for granted in our younger years but with age these functions may decline.  Having an awareness of which nutrients are necessary to preserve memory and learning is essential and these can be included in the diet as food or food supplements.

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The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

References
Calabrese, C., Gregory, W. L., Leo, M., Kraemer, D., Bone, K., & Oken, B. (2008). Effects of a Standardized Bacopa monnieri Extract on Cognitive Performance, Anxiety, and Depression in the Elderly: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of Alternative and Complementary Medicine, 14(6), 707–713.

Naber, M., Hommel, B. & Colzato, L. Improved human visuomotor performance and pupil constriction after choline supplementation in a placebo-controlled double-blind study. Sci Rep 5, 13188 (2015).