Nutrition to Support Brain Health & Offset Brain Injuries

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Episode Highlights
Creatine Benefits
emphasizes the importance of creatine supplementation for brain health, particularly in preventing and recovering from traumatic brain injuries (TBIs). He explains that creatine stores in the brain, especially in the motor and prefrontal cortex, can be depleted over time due to repeated head impacts, increasing the risk of second impact syndrome. Therefore, maintaining adequate creatine levels is crucial for those at high risk of head injuries, such as athletes.
The more creatine depletion that happens, the worse the damage in your brain that occurs after the second or repeated impact.
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Andy also highlights a study on football players that showed a reduction in creatine levels in the brain over a season, correlating with the number of head impacts. This suggests that creatine supplementation could be beneficial as a preventative measure for those in high-risk situations 1 2.
Evidence & Dosage
The strength of evidence (SOE) for creatine's benefits in brain health is significant, with a score of two on a scale where one is the highest. Andy mentions that creatine has been shown to reduce cortical damage following a TBI by 35% to 50%, making it a compelling option for both preventative and post-injury care. He also notes that creatine supplementation can improve cognitive function and depressive symptoms when used alongside antidepressant treatments.
Creatine probably has a role in either eliminating or at least drastically reducing some of those issues.
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For those preparing for high-risk situations, Andy recommends increasing creatine intake to 20-30 grams per day for seven days prior to the event. This can be split into smaller doses throughout the day to minimize gastrointestinal distress 3 4.
Omega-3 Benefits
Omega-3 fatty acids, particularly DHA and EPA, play a crucial role in brain health and injury recovery. Andy explains that a dosage of 2-4 grams per day is effective for brain-related injuries, with minimal risk of adverse effects. He emphasizes the importance of maintaining adequate omega-3 levels both before and after a brain injury to reduce its severity.
There's a lot of evidence to suggest if you go into a brain injury with better omega-3, the brain injury will be less significant.
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Andy also highlights the omega-3 index as a useful measure to assess one's omega-3 status, noting that many athletes have insufficient levels. He recommends fish like salmon, herring, and sardines as good dietary sources of omega-3s 5 6.
Choline
Choline is another essential nutrient for brain health, particularly in mitigating the effects of repeated head impacts. Andy discusses the Cobrit study, which found no significant benefits of choline supplementation for cognitive function post-injury, but he critiques the study's adherence rates. He believes choline still holds promise for brain health.
The average person doesn't get enough choline, which is crucial for brain health.
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For supplementation, Andy recommends alpha GPC or phosphatidylcholine, with dosages of 500 milligrams per day for general health and up to 2 grams per day post-injury. Common food sources include eggs, meat, and fish 7 8.
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