The UltraMind Solution (98 page)

Use herbs such as turmeric, rosemary, and ginger, which are powerful antioxidants, anti-inflammatories, and detoxifiers.

Eat garlic and onions, noted for their cholesterol blood-pressure-lowering and antioxidant effects. They are also anti-inflammatory and enhance detoxification.

Drink green tea, which contains abundant amounts of anti-inflammatory, detoxifying, and antioxidant phytonutrients.

And yes . . . chocolate, only the darkest, most luxurious kind and only one to two ounces a day. It should be 70 percent cocoa.

Now that you understand the basic underpinnings of the diet itself, next we need to discuss the supplementation you will need to create optimal brain function. We will do that in the next chapter.

——————

Think of nutrients as fertilizer for your brain. Think of them as little helpers that improve communications and connections.

In a perfect world, no one would need supplements. But given the stress of our modern life, the poor quality of our food supply, and the high load of toxins on our brains and bodies, we clearly need a basic daily supply of the raw materials for all our enzymes and biochemistry to run as designed.

In Part II we reviewed the research and the importance of nutrients for optimal brain function. If your doctor asks for evidence about the importance of nutritional supplementation, have him read the scientific review “Vitamins, Minerals and Mood,”
¹
which summarizes only 126 of the best scientific papers and the rationale for using nutrients to support mood.

That doesn’t even cover the data on autism, ADHD, or any of the neurodegenerative diseases.
^2
;
3

Remember, studying one nutrient alone as a drug to treat one disease will often fail. That is because nutrients work as a team.

And there is a basic workhorse team needed for everyone. Additional supplements may help people with specific imbalances. You have identified these imbalances by taking the quizzes in Part II. I will show you how to incorporate these additional supplements in Part IV.

In this chapter, I want to focus on the basic supplements everyone needs for good brain health. These supplements are an important part of the basic six-week plan. In chapter 19, where I give you a full outline of the program, I will show you how to incorporate them into your daily routine.

Here are the basic raw materials needed for everyone who wants to keep their brain healthy.

1.
A high-quality, high-potency, highly bioavailable broad spectrum multivitamin, which contains all the basic essential vitamins and minerals

2.
Calcium and magnesium

3.
Vitamin D
₃

4.
Omega-3 fatty acids (EPA and DHA)

5.
Methylation factors: folate, B
₆
, and B
₁₂
. Often special activated forms of these nutrients are needed to be most effective for brain health.

6.
Probiotics or beneficial bacteria to improve your digestion, reduce food allergies, and reduce gut inflammation

Over the last fifteen years researching and treating thousands of patients, I have learned much about how to find safe, high-quality, and effective nutritional supplement products.

Finding the best products to support health has always been the most difficult part of my job, as it is for any practitioner of Functional Medicine. The lack of adequate government regulations, the dizzying number of products on the market, and the large variations in quality all create a minefield of obstacles for anyone trying to find the right supplement, vitamin, or herb.

Be aware that all brands are not created equal. Quality is up to the manufacturer because of limited regulations regarding manufacturing. Certain companies are more careful about quality, sourcing of raw materials, consistency of dose from batch to batch, the use of active forms of nutrients, not using fillers, additives, colorings, etc.

When choosing supplements it is important that you choose quality products. While I do not officially endorse or have any consulting or employee relationship with any supplement companies, I do believe a few have risen to the top of the supplement industry and can be safely used to help support and enhance your health. When choosing supplements, make sure to consider the following factors:

Manufacturers who use GMP (good manufacturing practices) for drug or supplement standards from an outside certifying body

Third-party analysis for independent verification of active ingredients and contaminants

Products that have some basis in basic science, clinical trials, or have a long history of use and safety