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Proven Supplements for Brain Health

Our health depends on our diet and lifestyle more than anything else. No amount of supplements will compensate for poor diet and lack of exercise. However, we cannot get all we need from food. 

A note about the difference between endogenous supplements and exogenous ones. The endogenous supplements exist in our bodies and in our daily food. We can and should take the appropriate ones for the rest of our lives. The exogenous ones do not exist in our bodies or in our daily food. The effects from these only last about six months or so, and then are no longer effective. All herbs are exogenous and have no benefit after about six months.

These are the endogenous supplements I take for memory health and Alzheimer's prevention (in addition to these supplements):

• PS (phosphatidyl serine) 100 mg
• Pregnenolone 25 mg
• Acetyl-L-Carnitine (ALC) 500 mg
• Fish Oil 1,000 (3x a day)
• Coenzyme Q10 100 mg
• Carnosine 500 mg
• Lecithin 1200 mg
• Vitamin E 200 IU (I take 400 IU every other day)

Below is a bit more information about each that I've researched from reliable sources: 

PS (phosphatidyl serine) 100 mg is an excellent brain, memory, and cognition supplement that helps prevent senility and Alzheimer's. Use with pregnenolone and ALC.  There is good science behind PS, especially with regard to strokes, senility, attention deficit hyperactivity disorder (ADHD) and Alzheimer's. PS is an important building block of brain tissue, and the most important lipid to maintain cell structure. It is only in the few years that this has become available to us inexpensively from soybeans. It is still somewhat costly, as the wholesale price is about $1,800 a kilogram. You need to take 100 mg of PS every day after the age of 40 to keep your brain at peak functioning. You can find sixty capsules of this for as little as $20 if you shop around. The price will come down somewhat as technology improves. 

Pregnenolone is THE most powerful memory enhancer known to science and the most important brain hormone, and falls after the age of about 40 in men and women. Men can take 50 mg, and women should take 25 mg.

Acetyl-L-Carnitine 500 mg (ALC) has much science on it for extending the length and quality  of our lives, especially brain health. Acetyl-l-carnitine (ALC) is the acetyl derivative of regular carnitine, and is absorbed much better. No matter how good your diet is, your ALC levels will fall as you age. ALC is important for fatty acid oxidation and therefore energy production. ALC helps stop oxidative damage from free radicals and therefore has anti-aging properties. It is part of the central nervous systems nerve transmission, conduction, repair and general function. Human studies have found benefits from such varied conditions as Parkinson’s disease, stroke, to HIV and more benefits are being found as research continues. ALC is integral to brain metabolism, and many studies have been done here. The most important use is for good brain health and metabolism. Taking ALC 500 to 1,000 mg a day supports good memory, cognition, learning, clear thinking, sound sleep, nerve transmission, and other neuroprotective benefits. There is no reason to take more. As part of a program to prevent senility, Alzheimers, dementia, memory loss, and impaired thought, ALC promotes the production of acetylcholine, which is neuro-protective. Alzheimers patients have shown low acetyl-choline levels generally.

Fish (or flax) oil is another supplement for good brain metabolism as these raise blood DHA (docohexaneoic acid) levels.

Coenzyme Q10 (CoQ10) Everyone over the age of 40 should take CoQ10, as our blood levels fall as we age. It is a “coenzyme” which means it catalyzes the activities of other enzymes. CoQ10 is very important for energy production thru forming ATP. This powerful antioxidant has important anti-aging properties with many and varied benefits. There is almost none in our food. Our blood and tissue levels fall severely as we age. Cancer patients often show low levels of CoQ10, and it has shown promise in preventing Alzheimer's and senility. Do not buy ubiquinol! It is often sold as a cheap and ineffective version of CoQ10. You must take this with your flax oil, or with your meals, for better absorption.

Carnosine is an amino acid is found in our muscles, heart and brain. Our carnosine levels fall as we age. We can make this from other amino acids, but we need supplements as we age. This is now being investigated for preventing senility and Alzheimer's, as patients have low serum and brain levels. Everyone over 40 should take at least one 500 mg capsule a day. 

Lecithin is very much involved in brain metabolism as is PS. This is a good supplement to take as part of a comprehensive program to prevent senility, memory loss, Alzheimer’s and cognitive loss. It is also involved in the nervous system and nerve cell transmission, cell communication and regeneration. Lecithin is inexpensive and widely available. Take a 1,200 mg softgel every day.

Vitamin E Diabetes, Alzheimer’s, stroke, high cholesterol, atherosclerosis, heart attack, dementia, immunity, macular degeneration, various skin conditions, cataracts, the aging process, lupus, and various cancers all indicate vitamin E deficiency as one of the causes. You should buy a brand with all four natural mixed tocopherols, instead of the cheap alpha-only tocopherol. Do not use the tocotrienols from palm oil. 200 IU is enough. Do not take large doses, as this is a fat soluble vitamin that will accumulate in the liver.

Best Lasagna I've Ever Made

It's been years since I've made lasagna; we love it, but it's hardly worth all the work and mess. This recipe was so easy, including cleanup, that I don't think I'll wait as long until the next time. Make it in a disposable pan, and include a Panzanella salad, pick up a loaf of fresh Ciabatta bread, and you can take a complete meal to those in need, enough to serve a crowd.  For extra pizzazz, add a tiny bottle of olive oil and your home-made Carrabbas' Herb-Olive Oil Dip, and it's sure to be a hit. 

INGREDIENTS

• 1 (9 ounce) box Barilla no-boil lasagna noodles
• 1 (15 ounce) container ricotta cheese
• 4 cups shredded mozzarella cheese
• 1⁄2 cup Parmesan cheese (optional)
• 1 lb ground beef or 1 lb sausage, browned with veggies
• veggies: thinly sliced sweet onion, sliced mushrooms, diced bell peppers (at least 2 colors), 4 C fresh spinach
• 3 cans pasta sauce
• parsley (to garnish)

DIRECTIONS

1. In a deep pan, brown ground beef with sliced onion. Add mushrooms and bell peppers. When finished, top with spinach until just wilted. Mix well. 
2. Preheat oven to 375°F.
3. In bowl, combine ricotta cheese and TWO cups of the mozzarella cheese and Parmesan (some versions call for 2 beaten eggs, optional). 
4. In a 13x9x3, spread 1 cup of sauce on bottom of pan. It is not necessary to spray a glass pan. 
5. Prepare three layers for shallower pans, or four if you have a deeper pan. For three layers, divide as follows: 
• 3-4 uncooked lasagna noodles (don't worry if they don't touch; they will stretch during baking)
• 1/2 of the browned meat mixture
• 1/3 of the ricotta cheese mixture
• 1/4 Cup mozzarella cheese
• 1 Cup sauce
6. For top layer:
1. 3-4 uncooked lasagna noodles
2. remaining sauce
3. remaining ricotta cheese if any
4. 1 cup mozzarella
7. Bake covered with foil for 30-45 minutes.
8. Uncover and continue cooking until all the cheese is melted on the top (about 5 minutes).
9. Let stand 15 minutes before serving.

Panzanella - an amazing Italian salad!

My version has more arugula than the original

Wandering through Kroger's last weekend, I tasted a sample of a salad featuring my favorite lettuce - arugula. It was SO good, I immediately returned to the produce section to put back the salad fixin's I had in my basket and picked up everything I needed for my new favorite salad. I'd never heard of Panzanella, but I wasn't surprised to google it and find many, many recipes. It turned out great! Even my guys raved about it. The true Panzanella, from Central Italy, has 5 cups of day-old bread, but my version included only three small slices of fresh ciabatta. It would be good without any bread at all, but despite being soggy, it does add an interesting texture and a delicious way to soak up that tasty dressing. The sample lady at Kroger made it the same way, and told me some people mistake the bread for meat! The Pioneer Woman goes a step further and makes delicious-looking--and probably less soggy--croutons for her version: Panzanella Salad. Here is my recipe:

Ingredients

Made this lasagna to go along with the salad!*

• Ciabatta bread - three small slices, cubed 
• 1/4 C Balsamic Vinegar - $$$ is better 
• 1/4 C Olive Oil
• 1 t basic leaves, chopped (fresh preferred but I used dry) 
• 1 thinly sliced red onion 4 diced tomatoes 
• 1 5 oz container of argula
• Your favorite salad ingredients; here are mine: 
• 1/2 English cucumber, peeled and diced 
• 1 avocado, diced 

Preparation

1. In a large bowl, combine the balsamic vinegar, olive oil, basil, salt and pepper. 
2. Chop the onion and stir it into the dressing; this gives it more time to marinate. 
3. Dice the tomatoes and add them to the bowl. 
4. Prepare the rest of the veggies, and toss into the bowl with the bread cubes just before serving. 
5. If desired, top with fresh grated Parmesan. 

The page from "Taste of Italy" booklet

*Check out this recipe to the easiest and Best lasagna I've ever made!