Aging brings wisdom and understanding, but at the same time come dangers to brain health.
These dangers include leaky brain cells, brain chemistry imbalances, oxidative damage and the formation of sticky goo (called lipofuscin) inside nerve cells.
Fortunately, you don’t have to succumb to the negative aspects of aging. One way to keep your brain alive and healthy is to take specific supplements that support active brain health.
Recently the Journal of Neurochemistry published a study showing that two supplements go a long way towards supporting and protecting the brain against age-related damage. The two supplements are Co-Enzyme Q10 (CoQ10) and creatine.
You’ve read about CoQ10 in past issues of Balance Point. To review, this substance is crucial to heart health, energy levels and brain function.
In the published study, mice with Huntington’s disease (wasting of brain nerve cells), CoQ10 led to increased motor skills and also helped extend their lives. That is a major discovery.
Of course you don’t have to wait to come down with heart or brain meltdown to start taking CoQ10. It will support the activities of these vital organs right now and increase both how long you live and your quality of life.
Creatine is an important component of muscle tissues, but it also affects brain function. It improves memory and mental focus and attention.
Both CoQ10 and creatine occur naturally in grass-fed beef. Even so, it’s hard to get therapeutic doses from foods. That means to get the most benefit requires supplementation.
I like the form of CoQ10 called ubiquinol because it is 8 times more powerful than the more common ubiquinone form. It also lasts longer in your bloodstream. An ideal dose of this form is between 50 and 100 mg daily, although you can take more.
Creatine occurs in the body naturally, made from three amino acids, L-arginine, L-glycine and L-methionine. It is largely stored in muscle tissue, but also shows up in the brain and other organs.
Similar to amino acids, a fairly large amount needs to be taken to be effective. We’re talking grams rather than milligrams.
Dosage of creatine depend on gender and body weight. Here are the recommended daily doses these amounts can be spread over 2 or 3 meals:
|Lean Body Mass (lbs)||Dose for Men (grams)||Dose for Women (grams)|
Chart Source: The Colgan Institute, San Diego
I’m always happy to find big benefits from just a few supplements. CoQ10 and creatine are important supplements to consider for increasing health and longevity, especially when it comes to mental clarity.
Hyperhealth Pro Database, In-Tele-Health, Hansville, WA, 2008.
Dynamic Duo Targets Nervous System Killers, Dr. Al Sears, M.D.
Yang L et al. Combination therapy with coenzyme Q10 and creatine produces additive neuroprotective effects in models of Parkinson’s and Huntington’s diseases. J Neurochem. 2009 Jun;109(5):1427-39.