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Maintaining the Brain, Across the Lifespan

A comprehensive protocol with evidence-based ingredients to improve focus and concentration, enhance memory and support cognitive health for patients of all ages.

Maintaining optimal brain fitness is essential for cognitive function, physical health, balanced mood and overall wellbeing. But neurological and concentration issues have increased significantly, with studies suggesting the rate of self-reported cognitive disability in the U.S. almost doubled over the past decade. Difficulty focusing or concentrating, decision-making problems and memory loss are common, affecting 6 percent to 11 percent of adults, and research names cognitive impairment as a predictor of future cognitive decline.1, 2, 3, 4  

A variety of influences are implicated, including exposure to neurotoxic compounds, deficiencies in essential nutrients, stress and anxiety, digital distractions, high-pressure lifestyles and transgenerational traumas. And age-related changes to the brain heighten the risk of cognitive decline and dementia, reflected in the marked increase in neurological diseases. One study found the number of Americans living with Alzheimer’s rose from 5.3 million in 2019 to 6.5 million in 2023, and estimates suggest that number could be twice as high in the next 35 years.5, 6, 7, 8

Aging patients aren’t the only concern. Changes to the brain are cumulative, and cognitive decline can begin as early as the age of 45. Young adults and millennials increasingly report trouble with memory, focus and concentration, and in one analysis, the incidence of cognitive struggles among adults 18 to 39 nearly doubled between 2013 and 2023. Meanwhile, disrupted focus and concentration are common in children. Diagnoses of ADHD in children continue to rise, and one study found by the age of 4, as many as 40 percent of children had sufficient problems with attention to be of concern to parents and preschool teachers.9, 10, 11, 12, 13

The challenge for practitioners: creating an effective, natural protocol for patients of all ages. Certain diet and lifestyle interventions are known to preserve neurological health, improve focus, memory and concentration, and protect the brain across the lifespan. Here’s what the studies show.

Eating patterns: maintaining the brain.

Volumes of research demonstrates the impact of diet and nutrition on brain health, cognitive function and age-related declines. Some highlights:

  • Emphasizing vegetables, fruits and seafood, with modest amounts of whole grains, lean meats and dairy support cognitive health and protect against impairments. Mediterranean and MIND diets in particular are significantly associated with slower declines, higher levels of brain function during aging and a lower risk of dementia, and in one review, people who adhered most closely to the MIND diet had a 53 percent reduced rate of Alzheimer’s compared to those who did not follow the diet closely.14, 15, 16, 17, 18, 19
  • Certain dietary components, including green tea, leafy green vegetables, berries, walnuts, fatty fish and olive oil are associated with improved memory, better cognitive performance and delayed impairments during aging. Studies suggest higher intake of omega 3 enhances abstract reasoning, increase hippocampal volumes and lower white matter lesions, and fish consumption is linked with decreased cognitive decline, notably in episodic memory.20, 21, 22, 23, 24, 25
  • Keto and low-carb regimens appear to impede neuroinflammation, reduce ROS production, influence the gut-brain axis through modulating the microbiome. In animal models, a keto diet potentially hampered amyloid plaque formation, and human studies suggest adhering to a low-carb diet may support memory and cognitive health in older adults.26, 27, 28, 29, 30, 31
  • Intermittent fasting and caloric restriction promote microbiome diversity, boost neuronal stress resistance, preserve brain function and possibly delay the onset and progression of Alzheimer’s and Parkinson’s. Human trials also hint at promising results, and some research links a low-carb diet with improved executive function, attention, inhibition, and associative and recognition memory.32, 33, 34, 35, 36, 37
  • Diets high in saturated fats, processed foods, sugar and excessive salt are associated with increased neuroinflammation and oxidative stress, impaired memory and cognitive function, mood disorders and depression and greater risk of neurodegenerative conditions and dementia. The effects are rapid: in one study, a junk food diet high in saturated fat disrupted hippocampal memory processing, even after just a few days.38, 39, 40, 41, 42, 43

Exercise, sleep, stress: the impact of lifestyle.

Specific lifestyle changes have been shown to protect the brain, promote cognitive fitness and slow age-related declines. What to emphasize:

  • Regular exercise supports brain health and cognitive function through several mechanisms. In one study, exercise training increased the size of the anterior hippocampus, leading to improvements in spatial memory. Other research links physical activity with a lower risk of dementia, while a sedentary lifestyle is implicated in Alzheimer’s. Even short periods of moderate to vigorous exercise may enhance processing speed, working and episodic memory and executive functions, with the results persisting for up to 24 hours.44, 45, 46, 47, 48, 49
  • Chronic stress alters brain structure and activity, impacting memory, emotional regulation and higher-level thinking and accelerating the risk of neurodegenerative diseases. Stress management techniques, especially yoga and meditation practices, have been shown to promote resilience, preserve functional and structural connectivity in the brain and potentially increase gray matter volume in multiple areas of the brain. In other research, a regular yoga practice was neuroprotective and improved visuospatial functioning in older adults.50, 51, 52, 53, 54
  • Insufficient sleep drives inflammation and oxidative stress and significantly impacts executive functions, memory consolidation and mood, and chronic lack of sleep drives neurodegeneration and age-related declines. In studies, diminished sleep quality in older adults is linked with memory deficits, accelerated brain aging and increased risk of cognitive impairment. Even a loss of just one to two hours per night affects the brain, disrupting attention, learning, problem solving and emotional regulation.56, 57, 58, 59, 60, 61
  • Social support, engagement and community bonds are strongly associated with mental health, cognitive function and wellbeing. A sense of connection and community are especially important for older adults, with research suggesting participation in group or volunteer activities increases neuroplasticity and hippocampal volume and improves recall. Learning new skills supports cognitive function and slows memory loss, and interestingly, using computers and interacting on social media appears to enhance memory in elderly adults. Ongoing loneliness and isolation, on the other hand, are significantly associated with impaired memory, depression and heightened risk of decline.62, 63, 64, 65, 66, 67, 68
  • Mental health conditions physically alter brain structure and activity, impacting mood, memory and decision making. Studies show chronic depression results in loss of volume of the hippocampus and prefrontal cortex, neurotransmitter disruptions, increased inflammation and decreased brain function and stress resilience. Poor mental health is implicated in cognitive decline, and research link depression with higher rates of dementia. Conversely, having a sense of meaning and purpose in life protects against dementia: in one study, a sense of purpose was associated with about a 28 percent lower risk for developing cognitive impairment.69, 70, 71, 72

Science-backed supplements for brain health.

Diet and lifestyle interventions alone may not adequately shield the brain from environmental damage or age-related changes. A comprehensive protocol that includes science-backed ingredients can optimize memory, focus, learning and concentration, and protect the brain across the lifespan. Along with foundational nutrition, B vitamins play central roles in neurological health, and low levels are linked to depression, cognitive decline and dementia. Beetroot is rich in natural nitrates that convert to nitric oxide to boost mitochondrial efficiency, increase brain blood flow and support cognition. In studies of older adults, beetroot juice combined with exercise showed synergistic effects in improving attention, processing speed and fatigue resistance, and other research suggests beetroot juice promotes oral bacteria associated with blood vessel and brain health. And a growing body of evidence points to magnesium and Bacopa monnieri for enhancing cognitive performance and preserving brain function. What the research shows:73, 74, 75, 76, 77, 78, 79

Magnesium.

As a central player in neurological function, magnesium is involved in nerve signal transmission, NMDA receptor activity, neurotransmitter production, excitatory and inhibitory neurotransmission pathways and other aspects. Studies demonstrate its neuroprotective effects and ability to reduce ROS and modulate inflammatory processes, and higher magnesium intake is linked with improved brain function and delayed cognitive decline.80, 81, 82, 83, 84, 85, 86, 87

But deficiencies are common: some research suggests 60 percent of Americans fail to meet the recommended dietary allowance and 45 percent are deficient, with profound consequences. Magnesium deficiency promotes neuroinflammation, the hallmark of neurodegenerative disorders, and low magnesium concentration is associated with poor cognitive health, increased risk of impairment and higher rates of Alzheimer’s disease and dementia.88, 89, 90, 91, 92, 93,  94

However, magnesium must be delivered in a bioavailable form to ensure proper absorption and utilization—critical for patients with gastrointestinal issues, type II diabetes or alcohol dependence. Additionally, increased consumption of processed food has been shown to impede magnesium absorption and contribute to deficiencies, especially among children.95, 96, 97, 98

Magnesium glycerophosphate—consisting of magnesium atom bonded to  glycerol and phosphate—is a highly bioavailable magnesium with increased solubility and greater ability to cross the intestinal barrier. Unlike other forms, glycerophosphate remains stable in the gut, only becoming soluble in the intestinal tract to improve absorption without gastrointestinal effects. In research, magnesium glycerophosphate was  well absorbed and better tolerated than magnesium aspartate, magnesium glutamate and other forms.99, 100, 101, 102

Magnesium glycerophosphate also provides readily available phosphate and glycerol, enhancing ATP production. “Magnesium glycerophosphate harnesses the benefit of phosphorus to efficiently mobilize magnesium similar to ATP, while delivering an efficacious amount of magnesium without tolerability concerns,” says Arland Hill, DC,  director of clinical education for Biotics Research.

Bacopa.

Bacopa monnieri, a traditional Ayurvedic medicine, has been used for centuries to support brain health, reduce stress and ease anxiety, and studies demonstrate its effects on cognitive performance and balanced mood.  In human trials, bacopa supplementation was associated with significant improvements in verbal learning, word recall, memory acquisition and retention, speed of attention and reaction time, as well as decreased cortisol response from stress and reduced anxiety.103, 104, 105, 106, 107, 108, 109

While most bacopa extracts are standardized for only two compounds, BacoMind, a patented, clinically validated bacopa extract, is standardized for nine naturally occurring bioactive constituents, including bacosides, bacopasides, luteolin, apigenin and beta-sitosterol, and has been extensively studied for its ability to support cognitive performance and preserve brain health.  “BacoMind’s benefits are attributed to several mechanisms of action,” says Hill, “including neuroprotection through antioxidant activity and enzyme inhibition, serotonin modulation and dopamine preservation.”

Clinical trials demonstrate BacoMind’s effects on multiple aspects of cognitive function including memory, learning and processing speed. Studies of healthy adults found BacoMind supplementation improved memory capacity and recall, verbal and total learning, and memory acquisition and retention. In another trial of healthy adults aged 50 to 75 years old, BacoMind was associated with statistically significant improvements in focused attention, mental arithmetic skills, working memory, short- and long-term memory and psychomotor performance. Studies of children with learning challenges also suggest BacoMind’s promise for promoting attention and self-control while reducing restlessness.110, 111, 112, 113, 114, 115, 116

“A comprehensive formula that combines magnesium glycerophosphate, BacoMind and supportive nutrients is ideal for those looking to optimize brain health,” says Hill, “and can equally be used across the lifespan for neurological dysfunction that presents in the earlier decades of life.”

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