Perform with Dr. Andy Galpin

Nutrition to Support Brain Health & Offset Brain Injuries

Aug 14, 2024

Discover how nutrition plays a vital role in brain health and recovery from injuries like TBIs. Learn about the surprising prevalence of brain injuries outside of sports. Explore how specific nutrients, including creatine, omega-3s, and vitamins, can enhance cognitive function and aid recovery. Hear insights from research on the powerful benefits of BCAAs, magnesium, and blueberries. Plus, find out optimal dosages and dietary sources to support your brain over time.

01:41:52

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Quick takeaways

Nutrition, particularly specific nutrients like creatine and omega-3 fatty acids, is vital for enhancing brain performance and reducing injury risk.

Awareness of traumatic brain injuries (TBIs) is essential, as they often occur in everyday situations and can be mistakenly attributed to aging.

Creatine supplementation plays a crucial role in energy production for brain health, especially during recovery from brain injuries.

Antioxidant-rich foods like blueberries contribute to brain health by protecting against oxidative stress and supporting cognitive function.

Deep dives

The Importance of Nutrition in Brain Health

Nutrition plays a crucial role in enhancing brain performance and reducing the risk of brain injuries, such as concussions and traumatic brain injuries (TBIs). Good nutrition can not only help with recovery but also support long-term brain health. Given the high prevalence of TBIs, which occur not just in athletes but in everyday situations, understanding nutritional strategies is essential for everyone. This information is especially relevant for those who may have personal experiences with such injuries and are looking for effective dietary interventions.

The Importance of Vitamin B2 (Riboflavin) and B Vitamins in TBI Recovery

04:11

Creatine: A Cognitive Boost after Sleep Deprivation

01:38

Functions of Choline in Brain Health and Traumatic Brain Injury Treatment

03:44

Choline Supplements and Food Sources

02:53

Intro

8min

Understanding Brain Injuries and Nutrition

28min

The Role of Creatine in Supporting Brain Health and Recovery from Injuries

13min

Creatine and Brain Health: A Nutritional Perspective

35min

Nutritional Insights for Brain Recovery

15min

Gratitude and Engagement: Supporting Scientific Insight

3min

In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery.

Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources.

Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.

Access the full show notes for this episode at performpodcast.com.

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Timestamps

00:00:00 Brain Health & Injury

00:03:58 Sponsors: LMNT & Continuum

00:07:08 Nutrition & Supplements for Brain Injury

00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion

00:16:01 Brain Injury Pathophysiology

00:21:08 Burst Capillaries, Initial TBI Response

00:28:55 Delayed TBI Response, Neuroinflammation

00:33:11 Sponsors: Momentous & Maui Nui

00:35:44 Creatine Monohydrate; Second Impact Syndrome

00:40:44 Strength of Evidence Scale, Creatine

00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources

00:52:14 Sponsors: AG1 & David Protein

00:54:57 Fish Oil, DHA, EPA

00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index

01:03:38 Vitamin B2 (Riboflavin), Vitamin B

01:07:49 Riboflavin Dosages, Timing; Food Sources

01:10:17 Choline

01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage

01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep

01:23:56 BCAAs Dosage, Whole Food Sources

01:26:54 Magnesium

01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources

01:32:01 Blueberry Anthocyanins

01:34:20 Anthocyanins Dosage; Food Sources

01:36:09 Caffeine & Brain Injury Recovery

01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements

01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures

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Perform with Dr. Andy Galpin

Nutrition to Support Brain Health & Offset Brain Injuries

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Importance of Nutrition in Brain Health

Understanding Traumatic Brain Injuries

Key Nutrients for Brain Injury Prevention and Recovery

The Role of Creatine in Brain Health

Benefits of Omega-3 Fatty Acids

The Importance of Magnesium and B Vitamins

Natural Remedies: Blueberries and Other Foods

The Importance of Vitamin B2 (Riboflavin) and B Vitamins in TBI Recovery

Creatine: A Cognitive Boost after Sleep Deprivation

Functions of Choline in Brain Health and Traumatic Brain Injury Treatment

Choline Supplements and Food Sources

Thank you to our sponsors

Timestamps

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