The vitamin pills that can be BAD news
...and what to take instead
Your brain needs more B vitamins than the rest of your body in order to protect age- related cognitive abilities, such as memory and thinking skills.
These vitamins are vital to the working of our neurotransmitters — brain chemicals needed for proper communication between brain cells. Studies show 25 per cent of all dementia cases might be fully prevented by increasing consumption of foods rich in B vitamins.
Good sources include sunflower seeds, pistachios, fish (especially tuna), shellfish, chicken, turkey, lean beef, and offal. Sweet potatoes, avocado, leafy green vegetables, cabbage, bananas, and wholegrains also contain plenty of B vitamins.
Many plant-based foods are rich sources of folate (another name for vitamin B9) especially black- eyed peas, lentils, spinach, tofu, and avocado.
Vitamin B12 is found in shellfish (clams are the richest source) and fish (salmon, trout, mackerel, and fresh tuna top the list), as well as chicken, eggs, beef and dairy products.
As a general rule, it’s better to get the nutrients we need by eating whole foods, rather than by taking supplements, although these can sometimes be helpful to avoid possible deficiencies.
I take a teaspoon of royal jelly (a more potent version of honey), which is a rich source of vitamin B6. If you’re over 60, a daily omega-3 capsule might be a good idea (300-500mg or 500-1,000mg if you don’t eat fish).
A daily vitamin B complex is beneficial for the over-50s, particularly if you suffer from gastritis (inflamed stomach lining), reduced stomach acid or coeliac disease, or if you take metformin for diabetes or stomach acid blockers (for instance, proton pump inhibitors). As we get older our metabolism naturally slows down and absorption of some vitamins, such as vitamin B12, might decrease as a result. If you are not eating probiotic foods every day, a supplement might be useful — choose one that includes a minimum of three bacteria types.
Everyone needs to pay attention to their minerals, especially copper, iron and zinc. Too few slow the brain down. Too many might ‘ rust’ your brain cells.
research published in the journal The Lancet Neurology in 2004 suggests consuming too many of these minerals may contribute to cognitive problems in the elderly. Excessive intake promotes oxidative stress — the kind of ‘ rusting’ effect that makes your brain age faster.
Copper seems to be particularly bad news for your brain. It may reduce the brain’s ability to clear away toxic amyloid proteins before they form the plaques that are the hallmark of Alzheimer’s disease.
It could also encourage the clumping of these proteins. A high-fat diet is worse news — research shows that people whose diets are high in copper, saturated fat and trans fats have quicker rates of cognitive decline — adding roughly 19 years’ worth of ageing.
In these studies, the copper intake that was ultimately associated with cognitive decline turned out to be harmful only among those whose diets were also high in saturated fat and trans fats. It takes very little copper for brains on a high-fat diet to suffer — only 2.7mg a day, a sliver (12g) of fried liver.
Most people consume plenty of copper, iron and zinc in everyday meals, so if you’re taking a multivitamin, check the label for the content of these three minerals and, if possible, choose one without them.
otherwise, ensure that the supplement contains no more than 50 per cent of the daily recommended intake.
ADAPTED by LOUISE ATKINSON from Brain Food: How to eat smart And sharpen Your Mind by dr Lisa Mosconi, published by penguin Life at £14.99. © dr Lisa Mosconi 2018. to order a copy for £11.99 (offer valid until August 31, 2018), visit mailshop.co.uk/ books or call 0844 571 0640. p&p is free on orders over £15.