Foods & Supplements for Peak Brain Performance
If you want more mental clarity, focus, creativity, and stamina…you’ve got to start with food and nutrition.
Brain-boosting foods tend to be rich in antioxidants (to protect brain cells from damage), healthy fats (to build fluid nerve cell membranes), or B vitamins (for neurotransmitter and energy production).
Load up on these foods to give your brain an extra advantage:
🫐 Berries as a source of antioxidants
🥦 Broccoli as a source of antioxidants
🥑 Avocados as a source of healthy fats
🌰 Nuts and seeds as a source of B vitamins and healthy fats
🥚Eggs as a source of choline (considered to be part of the B vitamin family) for neurotransmitter production
Supplements can be an additional boost to enhance mental performance. Here are a few examples of some of our favorites available at Sonoma Roots:
Choline is a building block for acetylcholine (a chemical messenger in the brain), phosphatidylcholine (building nerve cell membranes), and sphingomyelin (protection around nerves). If you don’t eat eggs every day, you may not be getting the recommended amount.
💊 Magnesium Threonate
Magnesium is needed for neurotransmitter production, energy production, and nerve signaling. Magnesium threonate is a readily absorbed form that crosses the blood-brain barrier to boost levels of magnesium in the brain.
💊 Bacopa, Ginseng, Ginkgo, etc.
These and other herbs support healthy brain function. They are categorized as “adaptogenic” herbs because they help your body adapt and be more resilient to stress. Herbs typically act by multiple mechanisms at once. Ginkgo, for example, has antioxidant effects, protects nerve cell health, and supports circulation to the brain.
💊 Lion’s Mane, Cordyceps, and Reishi
Often called “medicinal mushrooms,” these supplements support a healthy gut microbiome (which links to the gut-brain axis), boost antioxidant defenses, and support growth factors in the brain. They are popular for supporting memory, focus, and concentration.
I share this list to give you a glimpse of the possibilities. Please do not go out and buy all of these supplements. The reality is that you might benefit from one or two but taking all of them at once is often not necessary.
When working with patients to support peak brain performance, I always prioritize supplements so that we can get the best effect with the least number of interventions.
Would you like a personalized plan to boost your brain power?
🩺 Establishing naturopathic care or scheduling a follow-up visit (for those who have established naturopathic care) is the way to get an individualized treatment plan.
What is glutathione?
Glutathione is a powerful antioxidant made of three amino acids (glycine, cysteine and glutamine), that naturally occurs in the human body and is used to combat inflammation, prevent oxidative damage and supports detoxification.
The critical roles of glutathione in the body:
Who could benefit from glutathione?
Glutathione is easily depleted with inflammatory conditions, exposure to pollutants and wildfire smoke, viral infections, alcohol consumption, over-training and many other chronic ailments. It is one nutrient that can become chronically low with age and in aging populations. Some of the ailments that could benefit from glutathione supplementation may include:
How is glutathione supplemented:
Glutathione is not very shelf stable, making it difficult to supplement in the tablet or capsule form. Therefore, glutathione is most effective when used as an injection, included in an IV treatment or inhaled with the use of a nebulizer.
Why is nebulized glutathione a good choice for many?
Glutathione is found abundantly in the epithelial lining fluid (ELF) in the lower respiratory tract, making the nebulized and inhaled form the best form for respiratory conditions and respiratory health.
How nebulized glutathione treatments work:
Nebulizer treatments take 10-15 minutes and can be done at home with the use of a nebulizer and a mask. Although treatment recommendations will vary from individual to individual, typically, nebulized glutathione treatments are recommended twice weekly for 4 weeks and then once or twice a month thereafter for maintenance.
While nebulized glutathione may be recommended for children, each child will need to be able to tolerate a 10-15 minute long treatment with a mask on their face. Glutathione naturally has a sulfur smell, and sometimes children have aversions to the smell.
Are there any risks?
Glutathione is naturally heavy in sulfide compounds and therefore, those with severe sulfur sensitivity need to be screened prior to nebulized glutathione treatments being administered. Our office will screen each patient prior to their first use of nebulized glutathione with a urine test to check for sulfur sensitivity. We instruct our patients on use and monitor their first treatment before sending them home with the equipment necessary to continue subsequent treatments at home.
What are the potential side effects?
Nebulizing glutathione can cause coughing during or shortly after the treatment. In rare cases, it can cause bronchoconstriction, worsening an asthma flair.
What is the cost of nebulized glutathione therapy at Sonoma Roots?
While cost will fluctuate a little depending on the exact dose of glutathione dispensed, one could expect:
Each of the above cost breakdowns above include the visit fee with Dr. Danielle, first monitored treatment, a nebulizer with a mask and 4-weeks of glutathione treatments. For those who own a nebulizer (or share one amongst family members) and can bring it to the visit, the overall cost of initial treatment will be reduced by $60.
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