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Natural Mental Enhancement http://www.solgar.com/nutrition_library/healthy_living/mental_enhance= ment.html by Stephen Terrass The field of natural medicine has uncovered benefits to nutritional a= nd herbal supplementation which pertain to countless different health ne= eds. There are programmes for boosting the immune system, strengthening th= e cardiovascular system, treating allergies, correcting joint and skele= tal disorders, and so on. Many people will seek the help of such programm= es should they have a problem in a particular area, but there is one cat= egory which most everyone is interested in whether they have a problem or n= ot - improving mental performance. Improving memory; increasing alertness; enhancing intelligence; preventing senility, and so on. Many people s= eek these goals due to the demands of their career or lifestyle. Others a= re just curious to see whether their mental functioning can be enhanced.=20 While to many this area may seem like nothing but a gimmick, the trut= h is that there is an enormous quantity of medical and scientific research= which proves that age-related loss of mental abilities can be prevented or = even reversed under certain circumstances. Research also shows that one's existing mental function can be enhanced even while they are still yo= ung. Even better is the fact that this can be accomplished without the use= of harmful drugs or severe side effects.=20 The ability to improve mental functioning, also known as cognitive enhancement, can involve various mechanisms such as:=20 =95increasing circulation to the brain =95providing precursors to neurotransmitters (chemical messengers in the brain) =95providing usa= ble energy to the brain =95improving neuron function =95preventing free r= adical and oxidative damage to brain cells and others=20 Over the last few years, a great deal of publicity has surfaced about= a group of pharmaceutical medicines which have reputed cognitive enhanc= ing effects. These agents, often called smart drugs have since become the= object of much research - and with astoundingly impressive results. What is = less known is the fact that at the same time, a great deal of impressive r= esearch was being published into the benefits of non-drug therapies for cogni= tive enhancement which involve the use of various nutrients and herbs.= =20 Much of the activity of the brain is initiated and regulated by chemi= cal messengers called neurotransmitters. Neurotransmitters play a part in alertness, memory, sleep patterns, mood, concentration, reflexes, co-ordination, general nerve and muscle function, cardiovascular func= tion, and so on. As a result, both mental and physical function can be hind= ered by a lack of neurotransmitters or improved by an balanced supply. Some neurotransmitters are classed as stimulatory. This type triggers a hi= gher rate of nerve cell activity in the brain. Others are known as inhibit= ory neurotransmitters, which reduce the level of nerve cell activity.= =20 Although the administration of certain neurotransmitters has been use= d as a drug treatment for mental or psychological disorders such as depressi= on, this approach is not without side effects and risk of dependency. On = the other hand, the use of the dietary compounds which convert into neurotransmitters are generally considered very safe and non-habit fo= rming. Various amino acids are converted into certain neurotransmitters as a= re combinations of vitamins and other nutritional factors.=20 l-phenylalanine and l-tyrosine The amino acids phenylalanine and tyrosine are dietary precursors to = the important stimulatory neurotransmitters such as noradrenaline. Among = other functions, this neurotransmitter is partly responsible for an elevati= on in mental alertness, mood and ambition. Deficiencies in these amino acid= s would result in impaired mental and psychological functioning, and indeed, research has shown these amino acids to have anti-depressant effects.= In addition, researchers have reported the potential of these amino acid= s to improve memory and suppress the appetite. It should be noted that vit= amin B6 (pyridoxine) is needed in order to convert these amino acids into the= ir corresponding neurotransmitters. Although the use of l-phenylalanine = and l-tyrosine is considered very safe, it is generally recommended to av= oid supplementing these if you have high blood pressure.=20 l-glutamine L-glutamine is another example of an amino acid with substantial bene= fits to mental functioning. Other than glucose, a stimulatory neurotransmitte= r known as glutamic acid can be used as an energy source by the brain. Glutam= ic acid, which is sometimes called a 'brain food' is derived from dietar= y l-glutamine. The conversion of glutamine to glutamic acid is made in = the brain itself after successfully passing the blood-brain barrier. Asid= e from generally providing an energy source for the brain to function at a h= igher level, glutamic acid is thought to play a role in mental alertness an= d perhaps even memory enhancement. It is logical to assume that it woul= d be more effective to use the active substance itself, glutamic acid, rat= her than its precursor, l-glutamine; however, there is evidence to show t= hat glutamic acid does not readily pass through the blood-brain barrier, = while glutamine is passes through very easily. As with phenylalanine and ty= rosine, vitamin B6 is needed for the utilisation of glutamine.=20 phosphatidyl choline The nutrient phosphatidyl choline is a component of the phospholipid = known as lecithin. Phosphatidyl choline is needed in order to make another = vital stimulatory neurotransmitter called acetylcholine. Acetylcholine play= s a major role in many functions of the brain such as memory and learning abilities as well as alertness. In addition to these properties, acetylcholine is needed for proper nerve and muscle control throughou= t the body. Although the basic form of choline can be used to make acetylch= oline, phosphatidyl choline is more efficient in this purpose. The B-vitamin pantothenic acid is needed for the conversion of phosphatidyl choline= into acetylcholine. Phosphatidyl choline is very safe, but large amounts s= hould be avoided by those suffering with manic depression.=20 acetyl l-carnitine One of the most exciting discoveries in the area of cognitive enhance= ment is the natural substance known as acetyl l-carnitine. This is a derivati= ve of the amino acid-like nutrient l-carnitine. Carnitine is well known as = a beneficial nutrient for the cardiovascular system, especially due to = its ability to strengthen the heart and reduce cholesterol and triglyceri= des. Carnitine facilitates the entry of fats into the mitochondria of cell= s to be burned for energy.=20 The acetyl form of l-carnitine has these attributes, as well as remar= kable effects on mental function. Among other benefits, many dozens of clin= ical trials have found acetyl l-carnitine to reverse age-related memory lo= ss; successfully treat depression in the elderly; improve blood flow to t= he brain; and even to successfully treat symptoms of Alzheimer's Disease= . Although most of the research has been on elderly patients, acetyl l-carnitine has been shown to improve mental performance and reflex s= peed in young, healthy adults as well.=20 In general the results of the research has been very impressive, and although the dosages used were generally quite high, the acetyl l-car= nitine did not have a high risk of side effects or toxicity.=20 phosphatidylserine Research has shown that a nutrient called phosphatidylserine also enh= ances mental abilities in both young and old. Phosphatidylserine is a phosp= holipid found in brain cell membranes. Phosphatidylserine is a very heavily researched substance, and much of the research relates to its role in cognitive function.=20 Memory enhancement and improvement of learning abilities have been sh= own with administration of phosphatidylserine in healthy, normal adults. = In the elderly, reversing depression and symptoms of Alzheimer's Disease hav= e been noted, as well as a general increase in mental capabilities.=20 There are a few actions of phosphatidylserine which appear to account= for these benefits. First of all, it seems to increase the number of acetylcholine receptors in the brain. As mentioned earlier, acetylcho= line is very important in memory as well as alertness and learning. Phosphatidylserine also enhances glucose metabolism (the brain's main= energy source), and acts as a 'detergent' which helps prevent adverse change= s in the constitution of cell membranes and lipids.=20 Even in very high doses the only occasional side effect reported was = mild nausea, however it is noted that it should not be combined with presc= ribed anti-coagulants.=20 DMAE A natural substance which has been shown to increase the production o= f acetylcholine is the nutrient DMAE (dimethylaminoethanol). DMAE occur= s naturally in certain types of seafood. When supplemented in higher do= ses, been found to enhance memory and learning capabilities. It has also b= een shown to improve mood and improve sleep patterns. DMAE appears to pro= vide a mild stimulant effect which does not cause a noticeable 'let down' if= one stops taking it.=20 Although DMAE is generally considered to be very safe, excessive dosa= ge can cause headaches, tenseness and insomnia. Supplemental use of DMAE sho= uld be avoided by manic depressive individuals.=20 ginkgo biloba One of the most talked about herbs of this decade is ginkgo biloba. A= n extract of ginkgo containing 24% flavone glycosides (the herb's activ= e flavonoids) has been found to enhance mental functioning both in the = young and old. There are several mechanisms by which ginkgo exerts its bene= ficial effect on mental functioning.=20 First of all, ginkgo is known to improve circulation to the brain. It appears to initiate vasodilatation (opening of the blood vessels) in = the capillaries, which accounts for the increased blood flow and thus an increased levels of oxygen and nutrients to the brain cells. Lack of = brain oxygen is one of the main contributors to loss of mental performance, especially in the elderly. Nerve transmission sites (neurons) are esp= ecially harmed by lack of oxygen (hypoxia). Ginkgo extracts enhance nerve transmission in the brain and improve the production and usage of neurotransmitters within the brain. There is a particular benefit in = the case of the neurotransmitter acetylcholine, as ginkgo facilitates its receptors in a particular portion of the brain called the hippocampus= . The damage to brain cells and ultimately to mental performance can occur = due to many influences, but one of the most detrimental is the destruction c= aused by free radicals, highly reactive molecules or fragments of molecules= which interfere with cellular functions. Ginkgo components are known to act= as powerful antioxidants in the brain, thereby scavenging free radicals = which otherwise would cause premature death of cells. In addition, ginkgo b= iloba promotes the more efficient metabolism of glucose, the brain's major = source of energy. These are just some of the benefits attributed to this inc= redible herb.=20 The end result of these actions means an improvement in the performan= ce of the brain. There are many studies published in scientific journals wh= ich confirm these effects. It is generally understood that the use of gin= kgo would have the most profound effects in those with age-related declin= e of mental functioning. Indeed, clinical trials with the elderly showed significant improvement in alertness and general mental performance. = It was noted that these benefits were reflected in the behaviour of those ta= king part in the research trials. Interestingly there is a study which sho= wed that reaction time in a memorisation test was greatly enhanced in you= ng women after ginkgo administration.=20 There are many other nutrients and herbs which have attributes which = are beneficial to cognitive performance, but the above are some of the mo= st heavily researched. Because so many different substances are needed f= or optimal function of the brain, it is advisable to ensure adequate int= ake of all essential nutrients.=20 It should also be noted that it is not only important to know what yo= u can take to improve mental function; it is also important to avoid those = things which have adverse effect of cognitive performance. Poor diet in gene= ral must be the main focus, but with a special emphasis on avoidance or r= educing the intake of alcohol, caffeine, nicotine and sugar. Many people are = aware of the adverse effect of alcohol on the brain, but this is not just s= hortly after drinking. Even in what some would consider moderate quantities,= the regular use of alcohol may have lasting negative effects on mental fu= nction. Although stimulants such as caffeine, nicotine and sugar appear to en= hance mental activity, this effect is only temporary and is strictly stimul= ant in nature. They do not improve overall mental strength, nor general intelligence. In the long term they may even be detrimental by causin= g the depletion of important brain nutrients and by exhausting the supply o= f certain neurotransmitters.=20 For the best results in enhancing cognitive function, a combined appr= oach appears to be the most sensible. This might involve an overall improv= ement in dietary habits; avoiding or reducing the intake of alcohol and stimulants; basic supplementation to provide more optimal levels of essential nutrients; and the sensible use of any cognitive enhancing = agents mentioned above which are appropriate for one's individual circumstan= ces.=20 copyright 1995 VITAM - Barcelona, Spain 1995=20 http://www.solgar.com=20 <Picture>