Inexpensive Brain-Boosting Supplements Offering Significant Returns as You Age
The gut, a microbial universe within the human body, is teeming with trillions of microbes that maintain a delicate balance to ensure overall health. This ecosystem, often referred to as the body's "second brain," has a profound influence on the health of other body parts and is closely connected to the brain through the gut-brain axis.
To nurture this microbial community, it's essential to consume healthy flora in the form of probiotics and provide them with nourishment, in the form of prebiotics. One such prebiotic, inulin, stands out for its affordability and potential brain-protective abilities as we age.
Inulin, a soluble fiber, breaks down into short-chain fatty acids (SCFAs), offering nourishment to friendly gut bacteria. These acids are often used as an indicator of gut health. Consuming inulin may lead to feelings of fullness, reduced cravings, and weight loss. It may also decrease diabetes risk, slow the growth of melanoma and colon cancer, and aid in stroke recovery. Moreover, inulin has been linked to a lower risk of dementia.
Researchers at King's College London (KCL) were particularly keen to explore the effect of inulin and another soluble fiber supplement, fructooligosaccharides (FOS), on the aging brain due to the high prevalence of Alzheimer's among women. In a study involving 36 pairs of female twins aged 60 and above, one twin from each pair was given either inulin or FOS in a daily protein powder, while the other received a placebo.
After just 12 weeks, twins taking inulin or FOS daily displayed higher scores on visual memory and learning tests compared to those in the placebo group. The researchers also noticed slight differences in the gut microbiome between twins. For instance, twins consuming inulin or FOS had higher levels of the beneficial bacteria Bifidobacterium, known to reduce cognitive deficits in mice by regulating gut-brain connections.
Dr. Mary Ni Lochlainn, a geriatric medicine researcher at King's College London, stated, "This holds huge promise for enhancing brain health and memory in our aging population. Unlocking the secrets of the gut-brain axis could offer new approaches for living more healthily for longer."
If you're interested in incorporating inulin into your diet, it can be found in chicory root, Jerusalem artichokes, onions, garlic, asparagus, bananas, cereal grains like barley, wheat, and oats, and blue agave. Pairing prebiotics like inulin with probiotics, found in fermented foods such as yogurt, sauerkraut, kefir, kimchi, tempeh, and miso, can further support gut health.
Sources:1. Cheap Daily Supplement Seems to Boost Brain Function in Older Adults - Science Alert2. Effect of gut microbiome modulation on muscle function and cognition: the PROMOTe randomised controlled trial - Nature Communications3. Plant Prebiotics and Their Role in the Amelioration of Diseases - Biomolecules4. Dietary fructooligosaccharides and potential benefits on health - Journal of Physiology and Biochemistry
- Incorporating inulin, a prebiotic found in chicory root and other foods, may aid in boosting brain health as we age by enhancing the gut-brain axis.
- The health-and-wellness industry is exploring the use of supplements like inulin and fructooligosaccharides (FOS) to maintain brain health, particularly in women, who are at a higher risk of developing conditions like Alzheimer's.
- A study conducted by researchers at King's College London (KCL) demonstrated that daily consumption of inulin or FOS can lead to improved visual memory and learning abilities in women aged 60 and above.
- Mental-health and fitness-and-exercise are not the only factors important for brain health; the Science Alert article suggests that by nourishing the gut microbiome with prebiotics like inulin, we can potentially protect and enhance brain function.
- Nutrition plays a crucial role in aging, and foods rich in prebiotics such as inulin can help support brain health, promote wellness, and contribute to a healthier lifestyle during the aging process.
