Research Tips
February 4, 2009Power athletes take creatine supplements to enhance strength. Creatine also may help to boost the brain. A study of young adult vegetarians found significantly improved short-term memory after taking creatine for six weeks.
Proc Biol Sci. 2003 Oct 22;270(1529):2147-50
January 13, 2009
Vitamin B-12 deficiency can cause short-term memory problems similar to early Alzheimer's disease. Other possible symptoms are depression, numbness in the feet or hands, vision problems, or unexplainable random pains.
Vitamin B12 (cobalamin) deficiency in elderly patients
January 17, 2009
If your short-term memory is getting shorter, ask your physician to check your vitamin B12 status. You may need to get monthly B12 injections to maintain a sharp wit.
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85
January 28, 2009
Some individuals cannot absorb Vitamin B12. These individuals will require monthly injections of vitamin B12 to prevent short-term memory loss mimicking Alzheimer disease.
Am J Clin Nutr. 2005 May;81(5):1155-62.
April 13, 2009
Poor iron nutrition may predispose people to attention deficit hyperactivity disorder. When low iron status is properly diagnosed in a child with ADHD, iron supplementation may reduce symptoms.
Arch Pediatr Adolesc Med. 2004 Dec;158(12):1113-5.
April 15, 2009
Athletes often take creatine supplements to boost muscle performance in high intensity sports. The brain also uses creatine for energy and supplements may enhance certain types of brain performance. Food sources are meats, poultry and fish.
Neurosci Res. 2002 Apr;42(4):279-85.
May 17, 2009
Good nutrition is needed for a healthy mind and an active memory. Eating a wide variety of foods from all of the food groups helps to provide all nutrients needed for peak brain function.
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85.
May 21, 2009
Breakfast can increase the speed and accuracy of recalling information. To get a good start on meeting daily nutrient needs, try eating one-fourth of the day's calories at breakfast.
Indian Pediatr. 2008 Oct;45(10):824-8.
May 26, 2009
The senses of taste and smell are essential for selection of safe foods that are not spoiled and toxic. Eating a variety of foods can support keen senses by providing key nutrients such as vitamin A, thiamin (B1), iron, zinc and copper.
Curr Opin Gastroenterol. 2007 Mar;23(2):171-7.
May 28, 2009
Strictly speaking, there is no dietary requirement for carbohydrate. The brain, however, prefers glucose for its metabolic fuel and uses about 400 calories of the blood sugar glucose each day. For this reason, some carbohydrate sources are recommended in all prudent diets.
Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S107-11.
May 31, 2009
Depression, no matter what the cause, can result in memory problems. Several vitamin and mineral deficiencies can cause depression. Eating a wide variety of foods helps to meet these nutrient needs.
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.
June 8, 2009
Most people function best (mentally and physically) with something for breakfast. The most beneficial breakfasts provide a balanced mixture of carbohydrate, protein and fat. Without all three of these energy sources, many people fade out before lunch time.
Am J Clin Nutr. 2006 Feb;83(2):211-20.
June 25, 2009
Fish is often called “brain food” and this reputation may be deserved. One of the components of fish oil is also a major part of the human brain. There is some research that suggests consuming fish once or twice a week may help to protect brain function with aging.
Cochrane Database Syst Rev. 2006 Jan 25;(1):CD005379.
July 1, 2009
It remains a common misbelief that sweet foods cause hyperactivity in children. However, several well-designed research studies indicated that this was not the case.
Nutr Rev. 1994 May;52(5):173-5.
July 25, 2009
A full life requires not only a strong body but also a healthy mind. Marginal deficiencies of many nutrients can cause subclinical depression and in turn impair memory.
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85.
July 27, 2009
Vitamin B-12 deficiency can manifest itself as short-term memory problems similar to early Alzheimer's disease. Taking a preventive B-12 supplement is recommended for those past their fifth decade of life.
J Nutr Health Aging. 2007 Mar-Apr;11(2):132-52.
July 28, 2009
Studies show that eating breakfast increases the speed and accuracy of information recall, an essential skill for top performance in school or on the job.
Int J Food Sci Nutr. 2009 Jan 31:1-7.
August 9, 2009
Having memory problems can become somewhat worrisome. But did you know that short-term memory problems can be caused by a deficiency in vitamin B-12? If you can't remember where you left your keys, have your physician check your B-12 level.
CMAJ. 2004 Aug 3;171(3):251-9.
August 28, 2009
A variety of nutrient deficiencies can affect brain function. For example, some cases of attention deficit hyperactivity disorder have been linked with iron deficiency. Foods with readily absorbed iron include red meat and chicken thigh. Foods high in vitamin C enhance the absorption of iron from plant foods.
Arch Pediatr Adolesc Med. 2004 Dec;158(12):1113-5.
September 10, 2009
Mental and physical performance can decline when people skip breakfast. A morning meal that includes a balanced mixture of carbohydrate, protein and fat can help to keep you alert without triggering the midmorning appetite.
Am J Clin Nutr. 2006 Feb;83(2):211-20.
September 25, 2009
The carbohydrate in starchy foods and fruits supports normal brain function. When reducing calories for weight loss, eating a moderate amount of carbohydrate and adequate protein promotes fat loss, inhibits muscle loss and helps lower weight over time.
Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S107-11.
December 11, 2009
Fish oils contain omega-3 fatty acids that are needed by the brain and also may decrease the risk of developing age-related macular degeneration.
Cochrane Database Syst Rev. 2006 Jan 25;(1):CD005379
December 19, 2009
A hectic holiday schedule that makes you too rushed to eat and drink on your normal schedule can back-fire by triggering headaches.
National Headache Foundation
December 24, 2009
The brain needs a steady supply of energy for normal function. Its major fuel is glucose, a sugar molecule derived primarily from high carbohydrate foods like grains, legumes, fruits, and vegetables.
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.
January 28, 2010
For a variety of reasons, some people poorly absorb vitamin B12. These individuals can benefit from monthly injections of the vitamin to prevent short-term memory loss that can mimic early Alzheimer disease.
Am J Clin Nutr. 2005 May;81(5):1155-62.
February 10, 2010
Vitamin B-12 deficiency can impair memory, decrease intellectual capacity, and cause emotional instability. Vegetarians are more prone to B-12 deficiency because only animal foods contain significant amounts of B-12.
Ann Nutr Metab. 2000;44(5-6):229-34.
March 3, 2010
Eating higher fat ocean fish like butterfish, kahala, salmon and sardines, provides the omega-3 fatty acids that are proving to be so important for maintaining many body functions, including vision and the function of the aging brain.
J Nutr Health Aging. 2004;8(3):163-74.
March 8, 2010
Leading a full life requires both a strong body and a healthy mind. Marginal deficiencies of many nutrients can contribute to subclinical depression and impaired memory.
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85.
March 23, 2010
The omega-3 fatty acid docosahexaenoic acid, better known as DHA, is a major component of the brain. There is growing evidence that this fatty acid helps to preserve brain function during aging. Fatty fish are a rich food source of DHA.
J Nutr. 2009 Apr;139(4):804S-19S.
April 4, 2010
Researchers have found that several nutrient deficiencies are linked to depression. Ideally, part of the medical evaluation of depression should include a thorough nutritional assessment.
Biol Psychiatry. 2005 Nov 1;58(9):679-85.
May 6, 2010
It has been estimated that one out of seven people over age 65 lose the ability to absorb vitamin B-12 normally and are at risk of developing a deficiency.
Arch Intern Med. 2005 May 23;165(10):1167-72.
May 9, 2010
Skipping breakfast has been linked to decreased mental and physical performance. A balanced morning meal of foods that provide carbohydrate and protein works best for both the brain and the body.
Am J Clin Nutr. 2006 Feb;83(2):211-20.
May 12, 2010
Depression is a complex mental disease that sometimes may be triggered by limited nutrition. Several nutrients are required for normal brain function.
Biol Psychiatry. 2005 Nov 1;58(9):679-85.
May 15, 2010
Mental performance on exams can benefit from adequate sleep and moderate sized meals that are balanced and include some carbohydrate.
Br J Nutr. 1997 Apr;77 Suppl 1:S29-38.
May 25, 2010
The brain likes sugar. Its major source of energy is glucose (blood sugar). It uses about 400 calories of glucose every day. Sweet and starchy foods can both meet this need.
Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S107-11.
June 9, 2010
Contrary to popular belief, research has shown that sugar does not cause increased aggressiveness and hyperactivity. In fact, a study of incarcerated teenage boys found that sugar had a calming effect and helped the boys to concentrate and pay attention.
Nutr Rev. 1994 May;52(5):173-5.
June 10, 2010
Several vitamin and mineral deficiencies can affect brain function and lead to psychological problems like depression. Adequate intake of essential nutrients from a balanced diet is the best protection. When that's not possible, dietary supplements can fill the gaps.
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.
June 28, 2010
Brain researchers report that eating fish a few times a week supports brain function in older people. They think that this is due to the omega-3 components of fish oil.
Neurology. 2008 Aug 5;71(6):439-46.
June 29, 2010
Good nutrition is required for a healthy mind and an active memory. The major energy supply for the brain is glucose, a sugar molecule best obtained from whole foods like grains, legumes, fruits, vegetables and some milk products.
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.
July 22, 2010
Short-term memory loss can be a sign of a vitamin B-12 deficiency? Since the ability to absorb B-12 from foods declines with age, it is commonly recommended that people over 50 years of age meet their B-12 needs with fortified foods or supplements.
J Nutr Health Aging. 2010;14(5):339-45.
July 26, 2010
Memory loss and vitamin B-12 deficiency are both common in those over 50. Since B-12 deficiency can cause memory problems, a thorough evaluation of vitamin B-12 status should be conducted in anyone who develops memory problems or other neurological symptoms.
J Nutr Health Aging. 2007 Mar-Apr;11(2):132-52.
July 28, 2010
Vitamin D is now known to be important in brain function. Low levels of vitamin D have been associated with substantial cognitive decline in an older population studied over a 6-year period.
Arch Intern Med. 2010;170(13):1135-1141.
August 25, 2010
Depression and moodiness can result from nutrient deficiencies. In particular, deficient intake of folate, vitamins B-1, B-6, and B-12, iron, selenium, and omega-3 fatty acids can adversely affect brain function.
Biol Psychiatry. 2005 Nov 1;58(9):679-85.
August 27, 2010
Breakfast benefits brain function. Research has repeatedly indicated that cognitive function is better when breakfast is not skipped. This effect is most pronounced in children and teens.
Nutr Res Rev. 2009 Dec;22(2):220-43.
September 5, 2010
Some people are so concerned with healthy eating that they have grown afraid of food. This condition, called “orthorexia nervosa,” can lead to a diet so narrow that it causes nutrient deficiencies that damage health.
Arch Latinoam Nutr. 2007 Dec;57(4):313-5.