1. Magnesium
First of all, Love emphasizes the significance of magnesium, an essential mineral involved in a staggering amount enzymatic processes within the body—over 300, in fact. With roles ranging from energy production to immune health, and even to weight loss, magnesium holds one key to sustaining optimal brain function. Love reveals a concerning statistic from the USDA, indicating that 8 out of 10 Americans lack sufficient magnesium levels. "We could probably all use more of this," he says.
Love explains, "Having the appropriate amount of magnesium could improve sleep. That’s really important for memory. And it improves energy and brain function. Those are really important for memory as well." While magnesium-rich foods like leafy greens and almonds are recommended, Love says a supplement is also a good option. He favors magnesium glycinate as a cost-effective and easily absorbable supplement.
2. Vitamin B Complex
Next up, Love delves into the importance of Vitamin-B complex, which is beneficial not only for the brain but also for skin health. Deficiencies in B vitamins, including niacin, folate, and Vitamin B12, can lead to impaired memory due to insufficient neurotransmitter production, he explains. "These are the communication molecules in the brain. So if you don’t have enough B vitamins, you may not have enough neurotransmitters, and that could impair memory," he notes.
These vitamins can also do wonders for your hair, skin and nails. "Biotin is a B complex vitamin, and biotin is involved in healthy hair, skin, and nails," Love says. All in all, ensuring an ample supply of B vitamins is crucial for maintaining cognitive function and promoting overall well-being. There are plenty of great foods that can help with this, but a supplement isn't a bad idea, either.
3. Vitamin D
Here's another important supplement to consider for your brain and beyond, especially if you're a woman over 40. Love highlights Vitamin D's essential role in brain health. Deficiencies in this vitamin, he says, are linked to an increased risk of Alzheimer's disease. This is especially alarming considering, as he points out, that research shows that a significant percentage of Americans fall short in Vitamin D levels.
Love urges individuals—particularly women over 40—to consider Vitamin D supplementation if they're not getting enough sun exposure. In addition to noting this vitamin's integral role in brain health, he also highlights the connection to bone health, stating, "Over age 40, our bones–especially women–may be losing bone mass." Regular exercise, a nutrient-rich diet, and the inclusion of minerals like magnesium and Vitamin D are emphasized to build and maintain strong, healthy bones, he says. Of course, adding Vitamin D-rich foods to your plate is another great way to go.
The bottom line
By incorporating magnesium, Vitamin-B complex, and Vitamin D into your daily routine, you can proactively support brain health after the age of 40. However, it's always important to remember that supplements can come with risks, and you should speak to a healthcare professional before shaking up your regimen. All in all, though, making nutrition a priority and focusing on brain-healthy habits is always a good idea.