Have you ever found yourself or a loved one struggling to remember recent events, losing track of time, or misplacing everyday items? These could be early signs of cognitive decline, and they can be worrisome. While it’s normal to forget things occasionally, consistent issues with memory and cognitive functions might indicate something more serious. It’s essential to catch these signs early to manage them effectively. Understanding key biomarkers and incorporating targeted supplements can play a central role in maintaining cognitive health and possibly preventing dementia.
Key Biomarker Tests for Dementia Prevention
HbA1c: Your blood sugar levels can reveal a lot about your health. Elevated HbA1c levels, which measure average blood sugar over the past two to three months, can damage blood vessels and increase the risk of cognitive decline. Keeping this level below 5.7% is ideal for maintaining cognitive health.
Homocysteine: Homocysteine is an amino acid in your blood. High levels can indicate a higher risk for dementia and Alzheimer's. Aim for a level below 10 µmol/L to reduce your risk. Your doctor can test this and guide you on how to lower it if needed.
Omega-3 Index: Omega-3 fatty acids, particularly DHA, are crucial for brain health. The Omega-3 Index measures the amount of EPA and DHA in your red blood cells. Higher levels are linked to better brain health, with an index of 8% or higher being ideal. This test can help you understand if you need to boost your intake.
Vitamin D: Vitamin D isn't just for bones; it's also vital for your brain. Low levels are associated with cognitive impairment and dementia. A blood test can determine your level, with a healthy range being between 50-75 nmol/L. Ensuring you get enough Vitamin D can help protect your brain.
Supplements to Support Cognitive Health
The following supplements are recommended, you can click on each one to learn more.
C8 Oil: A type of medium-chain triglyceride that provides an alternative energy source for the brain, supporting cognitive function.
Omega-3 DHA: DHA is a superstar when it comes to brain health. It supports the structure and function of your brain cells, helping to maintain cognitive function. Studies show that higher DHA levels can reduce the risk of Alzheimer's. You can find DHA in fish oil supplements, which are a convenient way to boost your intake.
Homocysteine-Lowering B Vitamin Complex: Vitamins B6, B12, and folate work together to lower homocysteine levels, protecting against cognitive decline. These vitamins support brain health by aiding in the production of neurotransmitters and maintaining brain cell function. Taking a B vitamin complex can help keep your homocysteine levels in check and support overall brain health.
PC Lecithin: A rich source of phosphatidylcholine, which Supports the structure of brain cell membranes and aids in memory and cognitive function.
Vitamin D: Vitamin D is essential for brain health, too. It helps regulate calcium in the brain and protects against neurodegeneration. Ensuring you have adequate Vitamin D levels can maintain cognitive function and slow the progression of dementia. If you're low, a supplement can help you reach optimal levels.
Taking Action:
Understanding these biomarkers and incorporating the recommended supplements can empower you to take proactive steps toward maintaining cognitive health. Regular check-ups with your doctor, combined with a balanced diet, physical activity, and mental exercises, can also contribute to reducing the risk of dementia.
For personalised guidance and a deeper dive into brain health, consider joining our upcoming workshop, "The Vitality Code: Your Blueprint for Lifelong Wellness." This workshop will provide interactive activities and comprehensive strategies to support your cognitive health. Comment or contact us for your interest in joining the workshop.
For more detailed information on improving brain health, you can refer to our previous blog post on [How to Improve Your Brain Health at Any Age: A Comprehensive Guide].
By staying informed and proactive, you can take meaningful steps towards a healthier, more vibrant brain as you age.
References:
Drangowska-Way, A. (2023, October 11). Correlations Between Omega-3 Fatty Acids and Brain Function. Lifespan.io; Lifespan Extension Advocacy Foundation. https://www.lifespan.io/news/correlations-between-omega-3-fatty-acids-and-brain-function/#:~:text=Omega%2D3%20fatty%20acids%2C%20cognition%2C%20and%20brain%20structures&text=EPA%20and%20omega%2D3%20fatty,working%20memory%20or%20executive%20function.
Giannos, P., Prokopidis, K., Lidoriki, I. et al. Medium-chain triglycerides may improve memory in non-demented older adults: a systematic review of randomized controlled trials. BMC Geriatr 22, 817 (2022). https://doi.org/10.1186/s12877-022-03521-6
Ravaglia, G., Forti, P., Maioli, F., Martelli, M., Servadei, L., Brunetti, N., Porcellini, E., & Licastro, F. (2005). Homocysteine and folate as risk factors for dementia and Alzheimer disease. The American Journal of Clinical Nutrition, 82(3), 636-643. https://doi.org/10.1093/ajcn.82.3.636
Van der Schaft, J., Koek, H., Dijkstra, E., Verhaar, H., Van der Schouw, Y., & Emmelot-Vonk, M. (2013). The association between vitamin D and cognition: A systematic review. Ageing Research Reviews, 12(4), 1013-1023. https://doi.org/10.1016/j.arr.2013.05.004
Zheng, F., Yan, L., Yang, Z. et al. HbA1c, diabetes and cognitive decline: the English Longitudinal Study of Ageing. Diabetologia 61, 839–848 (2018). https://doi.org/10.1007/s00125-017-4541-7
Zhou, Mm., Xue, Y., Sun, Sh. et al. Effects of different fatty acids composition of phosphatidylcholine on brain function of dementia mice induced by scopolamine. Lipids Health Dis 15, 135 (2016). https://doi.org/10.1186/s12944-016-0305-5
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