The Nutrient Duo That Could Save Your Mind

In this episode of Daily Value, we look into the synergistic relationship between two nutrient classes in supporting brain health and mitigating cognitive decline. Drawing on evidence from past clinical evidence suggesting these two nutrient classes work in tandem to support brain function and health.

Discussion Points:
-Homocysteine’s role in disrupting fatty acid incorporation into cell membranes and amyloid-beta clearance.
-Findings from one study, where some 70-year-old participants experienced up to 30% reduction in brain atrophy.
-Practical strategies to optimize intake of these nutrients.

00:00 Introduction to Brain Health and Nutrition

01:06 Understanding Mild Cognitive Impairment

01:44 The Role of B Vitamins and Omega-3s

02:34 Mechanisms of One Carbon Metabolism

03:06 Impact of Homocysteine on Brain Health

04:12 Key Studies on Nutrient Synergy

07:05 Practical Dietary Recommendations

08:07 Conclusion and Final Thoughts

https://pubmed.ncbi.nlm.nih.gov/22260268/
https://pubmed.ncbi.nlm.nih.gov/29480200/
https://pubmed.ncbi.nlm.nih.gov/26757190/

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Episode Transcript

Speaker 1 (00:09):
Hello everyone, welcome back to Daily Value.
I'm William Wallace, and todaywe're exploring the intersection
of nutrition and brain health,that being, the role or roles, I
should say of specific Bvitamins, like vitamins B6, b9,
and 12, and the omega-3 fattyacid docosahexaenoic acid,

(00:29):
better known as DHA, incognitive performance,
particularly in people with mildcognitive impairment.
In today's episode, we'll talkabout the complementary roles of
these nutrients in brain health, how they may work in a
synergistic manner, such thatboth DHA and folate and other B
vitamins may be needed to fullyreap the cognitive benefits of

(00:52):
these nutrient classes, and howone study, known as the VitaCog
study, was able to determinethat preventing brain atrophy by
up to 30% was only possible inthis case, when all of these
nutrients were working together.
Mild cognitive impairment is acondition characterized by
noticeable declines in cognitiveabilities such as memory and

(01:13):
decision-making that fall shortof dementia.
While not everyone with mildcognitive impairment progresses
to Alzheimer's disease or otherdementias, it does represent a
critical window for intervention.
It's very well known at thispoint that in the case of
something like sporadicAlzheimer's disease, once mild
cognitive impairment presents,the rate of progression of the

(01:35):
disease can begin to acceleratequite dramatically.
Now, nutritional strategies arecertainly one tool for slowing
cognitive decline.
Right now, just speaking aboutgeneral cognitive decline with
age, folate, a form of vitaminB9, vitamin B6, vitamin B12, and
DHA and omega-3 fatty acid playdistinct yet interconnected

(01:58):
roles in the brain.
The mentioned B vitamins areall cornerstone nutrients of
what's called one-carbonmetabolism.
One-carbon metabolism is anetwork of biochemical pathways
that transfers single-carbonunits between molecules to
support essential functions likesupporting DNA synthesis,
repair and methylation.

(02:20):
B vitamins facilitate theincorporation of DHA into
phospholipids, improving thefluidity and functionality of
cell membranes.
This enhances signaltransmission between neurons, a
neurotoxic amino acid, intomethionine, a precursor to

(02:45):
S-adenosylmethionine, or SAMe asmany people know it.
Same is a universal methyldonor involved in DNA
methylation.
Here's where omega-3 fattyacids, particularly DHA, come
into play.
Dha is a structural componentof brain cell membranes,
contributing to their fluidityand ability to transmit signals

(03:06):
efficiently.
Again, however, elevatedhomocysteine levels disrupt
phospholipid metabolism,reducing the incorporation of
DHA into cell membranes.
This creates a vicious cyclewhere neurons become less
resilient and more vulnerable todamage.
Homocysteine has been shown tointerfere with the metabolism of
amyloid beta plaques.

(03:27):
Amyloid beta is a proteinfragment produced when a larger
protein called amyloid precursorprotein is broken down in the
brain.
While it is naturally occurring.
Problems arise when amyloidbeta accumulates, abnormally
forming plaques between braincells.
Abnormally forming plaquesbetween brain cells.
These plaques can become toxicand disrupt communication

(03:48):
between neurons.
They also trigger inflammationand oxidative stress, leading to
neuronal damage and cell death.
B vitamins step in to break thiscycle by lowering homocysteine
levels, enabling the brain toeffectively utilize omega-3s and
actually omega-3 fatty acidintake has been shown to
increase the expression ofcritical enzymes responsible for

(04:10):
homocysteine metabolism.
One of the most compellingstudies in this area is the
VitaCog trial.
That was a two-year randomizedcontrolled trial involving 266
participants aged 70 years andolder with mild cognitive
impairment.
This study investigated whetherB vitamin supplementation,
specifically 800 micrograms offolate, 20 milligrams of vitamin

(04:33):
B6, and 500 micrograms ofvitamin B12, could slow
cognitive decline, and theresults were striking.
B vitamin supplementationslowed brain atrophy by up to
30% and participants withelevated homocysteine levels,
that's homocysteine levels over11 micromoles per liter.

(04:55):
However, the study revealed animportant factor Participants
with higher baseline omega-3status experienced the greatest
cognitive benefits.
For instance, those with thehighest levels of DHA showed
significant improvements inverbal memory and global
cognition compared to those withlower DHA levels.

(05:16):
In contrast, participants withlow omega-3 levels derive little
to no benefit from B vitamins.
In this case, those with goodomega-3 status had blood levels
of greater than 579 micromolesper liter.
This would be considered theupper range of normal.
Another randomized trialsupported these findings

(05:38):
Participants who took B vitaminsalongside DHA and EPA, the two
primary omega-3 fatty acids.
They saw slower progressionfrom mild cognitive impairment
to Alzheimer's disease.
Those in the placebo groupshowed no such protection.
However, the primary outcomesof that study were not meant to
assess cognitive decline or therate of cognitive decline, so

(06:00):
that's just another interestingtidbit in the literature.
These findings align with thebroader literature on the
neuroprotective effects of Bvitamins and DHA.
For instance, a 2016 review onB vitamins emphasizes their role
as coenzymes in energymetabolism and DNA and RNA
synthesis.
Deficiencies in folate andvitamin B12 are particularly

(06:24):
linked to homocysteine levels,which again are implicated in
neurogeneration, oxidativestress and impaired methylation
capacity.
The synergistic effects ofthese two classes of nutrients
observed in the VITCog studyhighlight an important point no
single nutrient operates inisolation.
Optimal brain health requires aholistic approach that

(06:46):
considers the interconnectedroles of multiple nutrients,
including folate, dha and thebroader B vitamin complex.
Based on current evidence, thecombination of B vitamins and
omega-3 fatty acids like DHA,may offer greater benefits than
either nutrient class alone.
Foods rich in B vitaminsinclude leafy greens, legumes

(07:08):
and fortified grains.
Animal proteins can be anexcellent source of vitamin B12
and B6, while fatty fish likesalmon and mackerel are
excellent sources of DHA and EPA.
When considering supplementing,especially as it comes to
omega-3s, if you are starting atan omega-3 index below 4% to
get yourself into the desirablerange, that being close to 8%

(07:31):
and above 2,000 mg of EPA plusDHA daily for 4-6 months has
been shown to help up to 90% ofthe general population reach an
omega-3 index of 8%.
I generally am a fan ofhigh-quality omega-3
supplementation in most people.
As the American HeartAssociation recommendation for
omega-3 intake that being atleast two servings of fatty fish

(07:53):
per week, it only gives someonean approximate 10% chance of
reaching a desirable omega-3index value.
As it comes to this topic,consistency and adherence over
time is what matters most.
Nutrition is one piece of thepuzzle.
Regular exercise, adequatesleep and cognitive engagement
are all equally important formaintaining brain health.

(08:16):
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Stay sharp and stay healthy.