Brain Shrinkage, B Vitamins, omega 3 fatty acid

http://www.lifeextension.com/magazine/2015/2/combat-age-related-brain-atrophy/page-01

The following is from the above web link.

B Vitamins

B vitamins are essential for supporting normal metabolic function, especially in the regulation of homocysteine⁵¹ (and elevated homocysteine, as we have seen, leads to significant brain shrinkage and dementia, especially when B-vitamins are deficient).^18,27,52,53

Elderly people are now generally advised to maintain optimal B-vitamin status—and for good reason.^13,54 Studies show that people with higher folate levels have slower rates of brain atrophy and a lower rate of conversion from mild cognitive impairment to actual dementia, and those who take folate or B12 have lower grades of brain white matter abnormalities.^53,55

While each of these B vitamins provides its own unique benefits, several recent studies show why it’s beneficial to supplement with a combination of folate, vitamin B6, and vitamin B12. This was clearly seen in a double-blind, placebo-controlled clinical trial in adults over age 70 who had mild cognitive impairment.⁵⁶

For the study, one group of subjects took folate (800 mcg/day), vitamin B12 (500 mcg/day), and vitamin B6 ( 20 mg/day), while the other group took placebo.⁵⁶ After two years, supplemented patients’ brains shrank at an annual rate that was 30% slower than those taking the placebo. Supplemented patients whose homocysteine levels were abnormally high at baseline had a 53% slower brain shrinkage rate than unsupplemented patients, showing that supplementing with B vitamins is especially important in people who have high homocysteine levels.

A follow-up study showed that brain areas most susceptible to atrophy in the early development of Alzheimer’s disease are especially well-protected by the same B-vitamin regimen, with supplemented patients experiencing as much as a 7-fold reduction in shrinkage of those regions.⁵⁷ Another study, using the same doses of B vitamins, found that supplemented patients had 30% lower mean plasma homocysteine levels, and slower rates of cognitive decline on multiple standard tests.⁵⁸

Omega-3 Fatty Acids

  

Omega-3 fatty acids comprise a large and important portion of brain cell membranes, where they participate in a wide variety of cellular functions. 

Indeed, 30 to 50% of the fatty acids in brain cell membranes are long-chain polyunsaturated fatty acids that include the vital omega-3 group. Brain cell membranes are especially rich in DHA, an essential fatty acid derived only from the diet.^59,60

Omega-3s have many functions that help protect brain cells. Omega-3 fats are known to enhance the brain’s relaxing functions.⁶¹ This protects brain cells from overexcitation, which is a major cause of brain cell damage that occurs with aging.⁶² Omega-3s also help preserve brain cell function by increasing the production of anti-inflammatory signaling molecules in the brain.^59,63 Similarly, omega-3 fats in brain tissue protect cells from damage induced by stress and elevated stress steroids.⁶³

The importance of this protection is especially seen when there’s not enough of this vital nutrient. Indeed, abnormal distributions of fatty acids in brain cells are associated with a variety of mental health disorders, particularly major depression and bipolar disorder.⁶⁴

It is not surprising, then, that age-related changes in brain cell omega-3 fat composition raise the risk of brain abnormalities as people age.⁶⁵ By contrast, studies show that a higher omega-3 index (which is the sum of the omega-3 fats EPA plus DHA), is correlated with larger brain volume.⁶⁶

Unfortunately, aging is associated with a significant decline in DHA levels in the brain, a drop that is sharply worsened in Alzheimer’s disease and possibly other neurodegenerative disorders.^67,68 This highlights the importance of protecting your brain by supplementing with omega-3 fats.