Ask a Dietitian

Research is growing in the area of nutrition and brain health. Whether it’s increased energy, alertness, memory, or risk for developing Alzheimer’s disease and dementia, foods and nutrients can play an important role. Let’s take a closer look at how the evidence stacks up for these top brain boosters!

ALCOHOL: Moderate alcohol consumption has been linked to a decreased risk for dementia.
Recommendations: Limit alcoholic drinks to 1-2 a day with a maximum of 9 a week for women and 13 drinks a week for men for those who already drink. Caution: It is not advised to start drinking if you do not already. Alcohol consumption can have negative effects on the body, increase the risk of chronic disease and lead to addiction.

B VITAMINS: Low levels of several B vitamins, including B6, B12, and folate have been associated with Alzheimer’s disease and dementia. However, the evidence is not conclusive to recommend B vitamin supplements to prevent Alzheimer’s disease or dementia.
Recommendations: For persons over 50 years of age, 2.4 mcg of Vitamin B12 from fortified foods and/or supplements is recommended to meet needs
Food Sources: Vitamin B6/Vitmain B12/Folate—whole & enriched grains, dark green leafy vegetables (e.g. spinach, kale, bok choy), fortified cereals, lean meat, fish, poultry, eggs and dairy products.

CAFFEINE: Stimulates the central nervous system causing increased adrenaline, dopamine secretion and temporary alertness. Tolerance is found with regular consumption and cessation can result in headaches, fatigue, irritability, and depressed mood.
Recommendations: General healthy people—max 400 mg caffeine daily = ~3 x 237mL (8 oz.) cups of brewed coffee; Children under 12—max 2.5 mg caffeine/kg/bodyweight daily = ~2 x 355 mL (12 oz.) cans of cola per day; Women of childbearing age—max 300 mg caffeine daily = ~2 x 237mL (8 oz.) cups of brewed coffee. (Health Canada, 2007)
Caution: Side effects of excessive intake include rapid heart rate, excessive urination, nausea, vomiting, restlessness, anxiety, depression, tremors, and difficulty sleeping
Sources: Coffee, tea, chocolate, colas, “energy” drinks, some medications

CARBOHYDRATES: Energy source or fuel for the brain in the form of glucose, which can readily cross the blood-brain barrier.
Recommendations: 45-65% of daily Calories; RDA = 130 g/day
Food Sources: Grain products, fruits, vegetables

CURCUMIN: The compound in turmeric that causes it to be yellow. Research on mice show it has potential use in the prevention and treatment of brain diseases such as Alzheimer’s due to its anti-inflammatory and anti-oxidant effects.
Recommendations: Further studies with humans are needed.
Food Sources: Turmeric, curry powder, prepared mustard

GINKGO BILOBA: Traditional Chinese medicinal herb extracted from the leaves of the maidenhair tree. Overall, research suggests a benefit for early Alzheimer’s and dementia, but it is inconsistent and not completely convincing. It appears to be safe with no side effects compared to a placebo.
Recommendations: Suggested doses range from 120-240 mg daily.
Caution: Use caution and talk to a health professional if taking anticoagulant or antiplatelet medications or if a bleeding disorder is present.

GREEN TEA: Green tea is a rich source of antioxidants, particularly catechins, which may have a positive effect on cognitive function and alertness, although this may be partly due to the presence of caffeine in the tea. The evidence is considered insufficient, so further trials are needed.
Recommendations: Studies have looked at those who drink 1-10 cups of green tea a day, but there are no recommended amounts. One cup of green tea contains ~50 mg of caffeine and ~80-100 mg polyphenol antioxidants depending on the brew strength and size of the cup.

OMEGA-3 FATTY ACIDS: There is fair evidence that high intakes of marine source omega-3 fatty acids decrease risk of dementia and cognitive impairment in healthy older adults. There is a lack of randomized trials, so no recommendations for prevention have been established. Two large trials are currently looking into omega-3 supplementation in healthy older persons. Recommendations: 2-3 servings of fatty fish per week
Caution: Use caution with supplemental forms of fish oil if you are diabetic, have a bleeding disorder or have high LDL cholesterol. Supplement fish oils can interfere with fat soluble vitamins (vitamins A, D, E, & K) causing toxicity.
Food Sources: fatty fish & fish oils, salmon, tuna, swordfish, mackerel, herring, lake trout, sardines, anchovy, herring, foods fortified with DHA/EPA

MINERALS: Excess & low iron intakes, high copper intakes, and zinc excess & deficiency have been associated with Alzheimer’s disease and dementia. There is increasing evidence showing a link between aluminum intake and dementia.
Recommendations: Iron, copper, and zinc intakes should be according to current dietary reference intakes, while aluminum intake can be reduced.
Food sources: Iron—meat & poultry (heme iron), fruits, vegetables and fortified grain products (non-heme iron); Copper—organ meats, seafood, nuts & seeds, wheat bran cereals, whole grains, and cocoa products; Zinc—red meats, fortified cereals, and some seafood; Aluminum—preservatives, colouring agents, leavening agents, anticaking agents, and using aluminum cookware.

VITAMINS C & E: Antioxidants that may decrease neural lipoprotein oxidation involved in Alzheimer’s disease, but the evidence is insufficient.
Recommendations: No recommendations in relation to Alzheimer’s disease. Caution: Vitamin E supplements higher than 1000 mg/day are not recommended due adverse affects / toxicity
Food Sources: Vitamin C—citrus fruits & juices, tomatoes, tomato juice, potatoes, brussel sprouts, cauliflower, broccoli, cabbage, strawberries, bell peppers; Vitamin E—vegetable oils, unprocessed grains, nuts, fruits, vegetables, meats.
By Vrinda Walker, dietetic Intern 2007