As a community pharmacist I get the opportunity to interact with patients who come to my practice for a number of years. So throughout this time I often observe when people’s frustration when their memory or their mood isn’t what it used to be. A lot of times this can because through a nutrient depletion caused by either environment, diet, or medications. Let me explain…..
1. Environment- We are exposed through chemicals in our daily life that if not removed from our bodies over time start to accumulate and sometimes they accumulate where we don’t want them like in our liver or in our brain. When this happens we typically start getting forgetful, loose our ability to focus, and feel moody at times. One way to combat this is by removing these circulating toxins with a detoxification kit. You can learn more about those here.
2. Diet- Lets face it we don’t eat like we should and we know it. By eating more cruciferous vegetables like broccoli, Brussel sprouts, and cauliflower, we can remove some of the build up. By adding spinach and kale to our daily diets we can add natural sources of vitamins and minerals which are essential to our brain health and memory.
3. Medications- Sometimes the medications we take can also cause vital nutrients like B6 and folic acid, and iron to be stripped from our system. When this happens we experience symptoms like foggy memories and a little bit of mood issues. This occurs because of a depletion of omega-3 and co q10 from statins. This can also occur from a deficiency in B vitamins caused by oral contraceptives, diabetic or blood pressure medications.
To combat our environment, diet, and typical medication use I recommend supporting good overall health by engaging in regular physical activity, maintaining a well-balanced diet, prioritizing sleep, and managing stress can help to support mental well-being. Certain dietary supplements may also help to support cognitive function, as well as address or prevent mental health conditions. Below I have included supplements for Mood & Memory Support.
Supplements For Mood & Memory Support
Below I have included useful information about supplements I recommend for mood and memory support, that can be purchased directly from my dispensary at https://us.fullscript.com/welcome/szielinski.
Omega-3 fatty acids- Almost 60% of the human brain is comprised of fat. That’s right over 50%. Omega-3 fatty acids, an essential component of cell membrane structure, play a role in brain development and function. The long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) may be obtained through diet by eating oily fish (e.g., mackerel, herring, salmon, sardines) or through fish oil or vegetarian algal supplements. Omega-3 supplementation has been shown to improve cognition in individuals with low omega-3 status. Dietary intake of omega-3 fatty acids may also help prevent certain cognitive conditions such as depression and dementia. The antidepressant effects of fish oil supplementation may be attributed to its ability to reduce inflammation and directly act on cell membrane properties.Top omega-3 supplements on Fullscript:Orthomega Liquid Fish Oil- Mango
St. John’s wort (Hypericum perforatum)-St. John’s wort is one of the most-researched medicinal herbs, commonly used for mood disorders in herbal medicine and Traditional Chinese Medicine. The plant’s yellow flowers are used to prepare teas or formulate dietary supplements. Research has demonstrated that supplementation with St. John’s wort in individuals with mild-to-moderate depression has comparable efficacy and safety when compared to selective serotonin reuptake inhibitors (SSRIs), a class of pharmaceutical antidepressants. Considering several pharmaceuticals interact with St. John’s wort, it is recommended to speak with your healthcare practitioner before taking this supplement.
Top St. John’s wort supplements on Fullscript:
Bacopa (Bacopa monnieri) – Bacopa monnieri is also known as water hyssop or Brahmi in Ayurveda, the traditional system of medicine in India. Bacopa is a medicinal herb with a variety of properties, including anti-inflammatory, analgesic, memory enhancing, sedative, and anti-epileptic effects. Clinical research has demonstrated that bacopa may improve cognitive functions such as learning and memory in healthy individuals, as well as improve concentration in individuals with mild cognitive impairment. Further, bacopa may increase serotonin levels, a neurotransmitter that promotes relaxation in the body.
Top Bacopa supplements on Fullscript:
Phosphatidylserine –Phosphatidylserine (PS) is a phospholipid serving an essential structural component of the brain in which it helps to form nerve cell membranes and myelin, a protective sheath that surrounds nerve fibers. Although PS is not easily obtained through the diet, PS dietary supplements commonly derived from soy lecithin or sunflower lecithin are available. Supplementation with PS has been shown to support short- and long-term memory formation, memory retrieval, learning and information recall, as well as reasoning, problem-solving, communication, and language skills.
Top Phosphatidylserine supplements on Fullscript:
Folate- Folate, or vitamin B9, is a water-soluble nutrient required for brain function and development. Folate exists in several forms, including tetrahydrofolate (THF) in food and folic acid or L-5-methyltetrahydrofolate (L-5-MTHF) in dietary supplements. Foods that are high in folate include beef liver, green vegetables (e.g., asparagus, broccoli, Brussels sprouts, mustard greens, spinach), black-eyes peas, avocado, and kidney beans. Low levels of folate are associated with age-related cognitive dysfunction. Folate supplementation prior to conception and during the first trimester of pregnancy supports fetal nervous system development and lowers the risk of neural tube defects (NTDs). Certain individuals who have difficulty converting folate to its active form due to a genetic polymorphism may benefit from supplementing with L-5-MTHF specifically, which is considered the “active” form of folate.
Top Folate supplements on Fullscript:
Sometimes referred to as the sunshine vitamin, vitamin D is synthesized in the skin from sun exposure. Clinical studies suggest that low levels of vitamin D are associated with cognitive impairment, as well as an increased risk of Alzheimer’s disease and seasonal affective disorder, a form of depression that typically occurs during the winter months. Certain individuals, such as older adults, individuals with limited sun exposure, and dark-skinned individuals, have a limited ability to synthesize vitamin D and may benefit from supplementation. Learn more about Vitamin D Here
Top Vitamin D supplements on Fullscript:
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