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best omega-3 for kids options

Omega-3 fatty acids are substances that have structural and functional significance in the body. They are essential nutrients—human cells cannot make omega-3s on their own and must obtain them from the diet.

Years of research clearly demonstrates the benefits of omega-3-rich regimens, especially among children. Many food groups have high omega-3 fatty acid content, but they may not all be appetizing to picky eaters. Parents may think of giving supplements, but they may have questions about their safety and dosage, or they may be unsure if they work at all.

In this guide, we explain what omega-3 fatty acids are, how good they are for the body and how their health benefits can help children crush their milestones. We also discuss their natural sources, how you can give them to the pickiest eaters at your home, and when to consider giving omega-3 supplements to kids.

 

Contents

First Things First — What Are Omega-3 Fatty Acids? What Are the Roles of Omega-3 Fatty Acids in a Child's Body? What Are the Benefits of Omega-3 Fatty Acids for Kids? What Dosage of Omega-3 Fatty Acids Is Safe for Children?What Are the Side Effects of Omega-3 Fatty Acids? How Can You Get Your Kids to Take Omega-3 Fatty Acids? Conclusion

First Things First — What Are Omega-3 Fatty Acids?

Omega-3 fatty acids belong to a class of compounds called "polyunsaturated fatty acids" or PUFAs. These substances have multiple unsaturated bonds, or "double bonds,” that let them remain fluid at normal temperatures—a property that is crucial to cellular function. 

dha

Omega-3 fatty acids are named after the omega-3 unsaturated bond. Three omega-3 oils are important to humans: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA).

  DHA

DHA is the central nervous system's most abundant omega-3 fatty acid and is critical to early brain and eye (retinal) structural development. Babies primarily get it from breast milk or when they start feeding on omega-3-rich food.

  EPA

EPA is also present in the central nervous system, but in lesser amounts. It stays less in the brain's fatty membranes because it is more involved in combating inflammation than DHA. EPA is also obtained from human milk and foods high in omega-3 fatty acids.

  ALA

ALA does not have any specific role in the body, but cells can transform it into DHA and EPA.

omega 3 fatty acyds, dha & epa

Omega-3 Fatty Acids That Are Important to Human Growth

Flaxseed oil, chia seeds and walnuts are abundant sources of ALA. On the other hand, DHA and EPA are best obtained from fatty fish. Lactating mothers on omega-3-rich diets have higher amounts of these nutrients in their milk, which is good for exclusively breastfed infants.

Another class of essential nutrients with properties similar to those of omega-3 fatty acids is the omega-6 fatty acid group. In the human body, arachidonic acid (AA) is the most important molecule belonging to this group.

arachidonic

How is this information relevant to your child’s health?

In the body, big protein molecules called "enzymes" accelerate various chemical transformations. Some of them activate PUFAs in the tissues. Enzymes are big enough to engulf PUFAs, but omega-3 and omega-6 fatty acids compete for sites within the enzymes. A balance between the two groups is needed for optimum health. 

“We need these(Alpha GPC and DHA omegas) in our children. We need these during pregnancy. We need these before pregnancy. Moms who are breast-feeding need to be taking these nutrients. Babies need to be taking these nutrients.”

Dr. Ari Calhoun
Naturopathic Doctor

What Are the Roles of Omega-3 Fatty Acids in a Child's Body?

Omega-3 fatty acids have crucial functions in a child's body. The most important ones are explained below.

Building Blocks of Cell Membranes

The cell membrane is the barrier that surrounds every cell. It is made mostly of fat, but protein and carbohydrate structures are embedded in it. Some of these embedded structures "swim" sideways within the membranes when cells communicate.

Brain Cells Interacting at Lightning Speed at the Synapse

The Brain Cells Interacting at Lightning Speed at the Synapse

 In the brain, neuronal communication is a fast process. Children's reflexes, memory retrieval, multiplication skills, emotional regulation and other mental tasks depend on the signaling between different brain cells. Omega-3 fatty acids, mostly DHA, keep the brain cell membranes fluid to ensure that message transmission occurs within a split-second.

DHA starts to build up in the central nervous system, mainly in the gray matter, before birth. This process is critical to cognitive and visual development. Both DHA and EPA continue to deposit in the brain cell membranes throughout life, but enzymes act on them so they can perform other functions. That is why dietary replenishment is so important.

Skeletal and heart muscles also have high omega-3 fatty acid content. Body movement, such as when your kid is returning a tennis serve, entails fast signaling similar to that in the brain. Cell membrane fluidity is crucial in muscular contraction. Additionally, omega-3 fatty acids are needed for proper muscle growth.

Reduction of Inflammation

PUFAs play a significant role in inflammatory processes throughout the body. Enzymes turn them into inflammatory molecules called "eicosanoids," which include prostaglandins, thromboxanes and leukotrienes. They are some of the molecules responsible for the following:

  Post-injury pain, swelling, warmth and redness

  Allergic rashes and cough

  Fever during an infection

Omega-3 derivatives have actions different from those of their omega-6 counterparts. The former combat inflammation while the latter promote the process. Both groups of molecules are needed for normal function. However, a higher intake of omega-6 fatty acids, typical of the standard American diet, can make kids susceptible to frequent bouts of inflammation.

In the brain, EPA is more often transformed into an eicosanoid than DHA. However, both inhibit the formation and actions of AA derivatives, helping inflammation resolve quickly after it starts.

Omega-3 fatty acids absorb toxic free radicals, thanks to their unsaturated bonds. They also reduce the formation of two other groups of inflammatory molecules, the interleukins and tumor necrosis factors.

enzyme

 Keeping Bad Cholesterol in Check

Cholesterol plaques are collections of excess cholesterol—another type of fat molecule—and debris that build up in the blood vessels over time. Plaque formation begins as early as childhood, and it can speed up or slow down, depending on one's diet and genetic factors.

Low-density lipoprotein (LDL), aka "bad cholesterol," is a combination of proteins, cholesterol and saturated and trans fats. The liver produces cholesterol and saturated fats after a high-calorie meal, so they're not essential in the diet. Meanwhile, trans fats come from solid fats like margarine and red meat fat, but they are not needed in the human body.

LDL hastens cholesterol plaque formation, clogs the vessels and reduces blood flow. Plaques trigger inflammation and eventually lead to impairment of the vital organs and painful diseases of the limbs. Genetically at-risk individuals can develop these conditions as early as the late teens.

High-density lipoprotein (HDL), or "good cholesterol," picks up the excess cholesterol deposited in the blood vessels. Omega-3 fatty acids increase both LDL and HDL but raise HDL to a greater degree. A high HDL-LDL ratio promotes cardiovascular health.

Improvement of Blood Flow

Plaque formation not only leads to inflammation but also induces blood clotting problems and blood vessel narrowing. Cholesterol plaque can build up in all body organs, but in young people, the most serious ones can form in the brain, heart, limbs and kidneys. Omega-3 fatty acid derivatives prevent these problems, maintaining good blood flow in plaque-ridden areas of the body.

Kids stay strong and have brighter futures when they have plenty of omega-3 fatty acids aiding in these functions. On the other hand, sticking to the omega-3-deficient standard American diet makes them vulnerable to many childhood illnesses, which can keep them from reaching their full potential. The earlier kids increase their omega-3 fatty acid levels, the sooner they can gain their advantages.

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What Are the Benefits of Omega-3 Fatty Acids for Kids?

Healthy kids grow up to become intellectually, emotionally and physically resilient adults. Omega-3 fatty acids support children's health, letting them become bold conquerors of life's challenges. Various studies prove the beneficial actions of these essential nutrients.

Improved Mental Performance

Omega-3 fatty acids have been shown to impact various areas of kids’ mental function and development.

  Cognition:

Higher blood levels of omega-3 fatty acids can enhance kids’ cognition. In one study, individuals aged 4-25 who received omega-3 supplements did better in word tests, serial subtractions, color recognition and other cognitive function measures compared to the placebo group. In another, toddlers breastfed by mothers who supplemented with omega-3s during pregnancy and lactation performed better in IQ tests than the placebo group.

  Sleep and IQ:

Fish oil supplements were found to improve sleep quality among school-age children. Additionally, sleep quality was shown to directly correlate with IQ.

  Mood regulation:

In one study, 12 weeks of omega-3 fatty acid supplementation improved mood ratings in troubled children and adolescents. This supported previous findings of omega-3s being able to reduce depressive feelings among the young.

  ADHD Symptoms:

In another group of children, a meta-analysis concluded that omega-3 supplements could enhance attention span, behavioral control and school performance. Saturated fats, simple sugars and sodium contribute to attentional and behavioral issues in the young, and these substances are present in large amounts in the standard American diet.

5  Self-esteem:

Adherence to an omega-3-rich diet is consistently linked to academic excellence, physical fitness, psychological balance and high self-esteem among healthy adolescents and pre-adolescents.

Good cognition, emotional intelligence and high self-esteem are some of the clear benefits of omega-3 fatty acids. These qualities help young people build mental momentum, which is critical to achieving and sustaining success in every aspect of life.

piano girl

Enhanced Cardiovascular Function

The American Heart Association recommends that adults regularly take omega-3 fatty acids for cardiovascular health. Pediatricians have yet to come up with a consensus, but the following studies prove their cardiovascular benefits for younger people:

  Omega-3 fatty acid levels inversely correlate with obesity and insulin resistance among school-age children.

  In one study, the intake of omega-3 fatty acid supplements led to total blood cholesterol reduction among overweight school-age girls. It also resulted in better blood pressure control among overweight school-age boys.

  In a study involving young kids at risk of undernutrition, the intake of omega-3 supplements increased blood flow to the brain, resulting in cognitive enhancement.

What this means is that omega-3 fatty acids can keep the heart and blood vessels healthy for a long time. Adequate intake helps ensure that your child will not be held back by a bad heart before reaching their peak.

Modulation of Inflammatory Responses

Research shows that increasing omega-3 fatty acid intake can reduce the symptoms of chronic inflammatory diseases among pediatric patients.

  In a group of school-age children, higher omega-3 fatty acid intake was associated with fewer allergic reactions  and a lesser need for bronchodilator therapy. Increased omega-6 fatty acid intake was associated with opposing trends.

  Various studies show that young women with haywire immunity experience relief.

  In a group of young people with digestive problems, the Mediterranean diet, a regimen requiring high seafood intake, was associated with nutritional improvement.

  Studies show that omega-3 fatty acids may retard the development of nerve tissue abnormalities in the young.

Chronic inflammation wears people out, and its health risks are real no matter what age. Omega-3 fatty acids modulate kids’ inflammatory responses, keeping them on track to meet their goals.


Omega-3 fatty acids boost kids' focus, emotional intelligence and cardiac health and normalize their inflammatory responses. They help children effortlessly leap across the finish line instead of huffing and puffing in the middle of the race. If you want to help your kid become a confident and successful adult, increasing their omega-3 intake now will be your best move.

What Dosage of Omega-3 Fatty Acids Is Recommended for Children?

The following table shows the adequate daily intakes of omega-3 oils in the pediatric population, as recommended by the National Institutes of Health (NIH):

A brain-healthy diet lets you compete at the highest levels in any field.

table

*As total omega-3 fats
**As ALA. About 15-20% of ALA is converted to other omega-3 fatty acids.
***Increases to 1.4 g during pregnancy and 1.3 g during lactation

This table mostly refers to ALA as the primary omega-3 fatty acid source. However, only 15-20% of it is converted to DHA, the brain's predominant fatty component, and EPA, the body's protector from inflammation. Optimum development requires more DHA and EPA than what dietary ALA can produce.

How do you know if your child is taking enough omega-3 fatty acids?

Take note of the foods they eat, look up their omega-3 fatty acid content on the USDA's FoodData Central page and add up the numbers. You may compare them with what the above table recommends as the minimum for their age and gender.

However, optimum growth requires more, and the FDA states that children can have as much as 3.0 g of total daily omega-3s, including DHA and EPA. Additionally, you must make room for illnesses because they also deplete the body's stores of these nutrients. The risk of developing omega-3 fatty acid deficiency should concern you because the condition is damaging to children's health.

The standard American diet includes foods rich in simple sugars, as well as flavor enhancers filled with saturated and trans fats. And when kids look at their friends and people on TV taking pleasure in eating such foods, it's easy to understand why they would be tempted to do the same and pass up on your salmon casserole.

However, these edibles are low on omega-3s. Omega-3 fatty acid insufficiency leads to dermatologic problems, poor cardiovascular function, chronic inflammation, behavioral issues, learning difficulties and the inability to concentrate. These complications can impair children's development and wreck their future.

If your kid is on this dangerous path, you might think of forcing them to eat healthy. However, parent-child conflict, even over small matters like food, can traumatize growing kids. Doctor-formulated Cover Three Kids Brain Boost was made to address this problem.

Similarly, Brain Assist can support parents focused on becoming the best parents they can be by giving them a complete brain-boosting nutrient combination.

“With the blend of turmeric and omega fatty acids in Cover Three, I felt amazing. And I've tried a lot of nootropics and with Cover Three I definitely experienced better brain function”

Dr. Amber Krogsrud
Naturopathic

What Are the Side Effects of Omega-3 Fatty Acids?

Some of the known side effects of Omega-3 fatty acids are:

  Bad odor of the sweat and breath

  Digestive problems, because fat intake can irritate the gut

  Taste intolerance

  There has also been some concern about omega-3 fatty acids interfering with normal clotting.


Blood clotting is a process that depends on the balance between clotting promoters and suppressors. Blood will clot if the promoters predominate, but it will stay fluid if the suppressors prevail. Blood that is too thick or clots easily can clog the vessels and deprive the cells of oxygen. On the other hand, blood thinning can also weaken the blood vessels.

Omega-3 fatty acids are needed to keep this balance. When taken in the recommended amounts, the risk of bleeding is insignificant. Studies among adult patients taking omega-3 oil supplements are inconclusive at best. Remember that some of them are even taking blood thinners for chronic health conditions. Another research showed thatfish oil supplementation did not increase the occurrence of bleeding among at-risk children.

The FDA recommends that the total daily omega-3 fatty acid intake should not exceed 3.0 g, and as much as 2.0 g can come from supplements. However, according to the European Food Safety Authority, the consumption of 5.0 g of combined omega-3 oils daily has not been associated with adverse effects in healthy children or adults.

How Can You Get Your Kids to Take Omega-3 Fatty Acids?

cereal

Now that you know more about the benefits and safety of omega-3s, your next concern may be about how to give them to picky eaters.

You can get kid-friendly recipes incorporating omega-3-rich foods, such as:

  Fortified milk, which you can serve as is or mixed in soup or cereals.
  Walnuts, which you can mix in pastries.
  Flaxseed oil, which you can mix in dressings.
  Canola oil, which you may regularly use for cooking.
5  And fatty fish—the richest DHA and EPA source of all—which you can bake, steam or grill.

However, we all know that the struggle is harder with some kids. You may try giving them fish oil, but it is known for its funny smell and taste and tendency to cause allergies. Chewable gel capsules are another option, but some kids don't think they're fun.

Last but not the least, you may try doctor-formulated Cover Three Kids Brain Boost. It has that yummy orange taste that kids love. Besides being loaded with omega-3 fatty acids, it is packed with other brain boosters to improve your child's mental and physical performance.

alpha   Alpha-glycerophosphocholine

—boosts alertness, memory and focus. It also helps power up muscle movement.

curcumin   Curcumin

—sharpens memory and focus while keeping the mood up and protecting from inflammation.

trans   Trans-resveratrol

—a powerful free radical neutralizer, protecting the brain and body from stress.

uridine   Uridine

—aids brain cell development, body growth and immune function.

vitamin c  Vitamin C

—powers up the immune system while enhancing mental focus.

One pack of this delicious smoothie is enough to keep your kids sharp all day. You can give it plain, together with a snack or mixed with ice cream. Not only is it tasty and nutritious, but it is also safe to take every day.

Conclusion

Omega-3 fatty acids are essential nutrients that help build cell membranes, boost mental performance, fight inflammation and ensure cardiovascular health. They are obtained mostly from the diet, and rich sources include fatty fish, nuts, seeds and fortified milk. They are generally safe for children when given at the right amounts.

However, picky eaters and chronically sick kids are at risk of developing omega-3 fatty acid deficiency. Cover Three Kids Brain Boost is a yummy supplement that can ensure that your child is getting enough omega-3s to support their full development. It also has other mental focus boosters that can help them build mental momentum and secure a brighter tomorrow.

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How to Ramp Up Your BDNF and Mental Focus by Fasting

In 2016, the Nobel Prize recognized Yoshinori Ohsumi for his pioneering work in autophagy, a cellular process triggered by starvation. The benefits of fasting on overall health are widely documented, but Dr. Ohsumi's win made the subject even more popular. Since then, more people have sought to uncover the exact mechanisms by which dietary restriction enhanced bodily functions and slowed down aging.

BDNF is known to promote neuroplasticity, boost mental performance and delay age-associated cognitive decline. Scientists found that intermittent fasting could unleash this molecule in the brain.

How does fasting ramp up BDNF? Can it truly sharpen your mind?

In this article, we talk about how fasting contributes to brain health and how you can practice it to increase your mental focus.

So first, let's discuss the molecule that makes all these things happen.

 

Contents

What Is BDNF? How Does BDNF Link Fasting with Brain Health? What Other Factors Can Stimulate the Brain to Make More BDNF? Even if There Were Other Ways to Draw Out BDNF, Why Should You Try Intermittent Fasting?What Fasting Schedules Are Best for Inducing BDNF Secretion? Do Brain Supplements and Fasting Go Together? Conclusion

What Is BDNF?

“BDNF” is short for “brain-derived neurotrophic growth factor.”

As the name implies, growth factors are chemicals that regulate cell growth and multiplication. They also block mechanisms that lead to cell death. BDNF is found in many parts of the body but is most highly concentrated in the brain, where it is known to exert these effects:

what is bdnf

  Stimulate the growth of new neurons

New brain cell formation, or “neurogenesis,” starts in the womb. In adults, neurogenesis mainly takes place in the hippocampus, where it is vital to memory and continuous learning. It can cease during early adulthood without proper care. BDNF stimulates the growth of new neurons, powering up the mind and keeping it sharp for a long time.

   Aid in the formation and reinforcement of neuronal connections

Synaptogenesis is a process linking different brain cells by forming structures called "synapses." These junctions are important for cell-to-cell communication and long-term memory.

BDNF stimulates synaptogenesis and makes synapses more efficient at transmitting signals. It likewise induces the growth of nerve branches called “dendrites,” which also help speed up cell signaling.

  Promote brain plasticity and adaptation

Do you remember learning how to read for the first time? It was slow at first but got better with practice. The same goes for any new skill you acquire and use repeatedly. By promoting synaptogenesis and dendrite growth, BDNF helps rewire the brain, enabling people to adjust to their new circumstances.

Conversely, BDNF deficiency is associated with various cognitive and psychological conditions, such as Alzheimer's disease, Parkinson's dementia, insomnia, schizophrenia and depression. Optimal levels of this growth factor promote brain health.

 

“With Cover Three, I don't get that head pain, there's so much more clarity, there's not so much fogginess”

Jeremy Fattorusso
MMA Fighter

How Does BDNF Link Fasting with Brain Health?

In the first couple of hours after eating, your brain's primary fuel is the simple carbohydrate glucose. Once insulin clears up the excess glucose in your blood, the body starts to use up fat for energy. With continued fasting, your fat cells will release increasing amounts of fatty acids, which the liver will convert to ketones. Ketones will reach peak levels around 12 hours after your last meal.

graph

logo

 

Plasma hormones:

Insulin - stores excess glucose

Glucagon - releases glucose and fatty acids From body stores during fasting

Metabolic fuels:

Glucose - comes from food after eating and from body stores at the start of fasting

Fatty acids - mainly come from body stores during fasting

Ketone bodies - form from excess free fatty acids

Relative Changes in Plasma Hormones and Metabolic Fuels During Fasting

We've all learned to adapt to stress. Fasting is a form of stress that stimulates BDNF secretion. This growth factor mediates the changes that let the brain adjust to the stress. However, the fasting period’s duration is critical to the timing of its induction.

“Fasting is a form of stress that stimulates BDNF secretion”

Mouse studies reveal that BDNF levels surge after 12 hours of starvation when ketones start to become the brain's primary fuel. These events correlate with adaptive neuronal changes:

  BDNF levels plummet in the hypothalamus but shoot up in the hippocampus and prefrontal cortex.

  In the hypothalamus, where BDNF is low, autophagy begins. Autophagy is a cellular housekeeping mechanism that starts after long periods of fasting. Normally, it degrades and recycles different cellular structures, including microbial proteins captured when fighting an infection. It conserves resources and disrupts mechanisms that promote growth.

  Autophagy eats up hypothalamic synapses during fasting. The hypothalamus is in charge of bodily functions like feeding and energy production. Synaptic autophagy in this part of the brain sends signals to the body to eat and make more ketones.

 The BDNF rise in the hippocampus and prefrontal cortex inhibits autophagy. Remember that the hippocampus is the seat of memory and learning. Meanwhile, the prefrontal cortex is in charge of problem-solving, judgment and motivation. By inhibiting autophagy in these areas, the animal learns to cope with the stress and develops new behaviors that will let it respond better in the future.

brain

The Prefrontal Lobe, Hypothalamus and Hippocampus

Autophagy literally means "eating the self." Cells undergo the process to survive long periods of stress, but too much of it is also harmful. BDNF suppression balances autophagy's effects in the brain, making it resilient and primed to learn from the experience.

“My brain map experiment showed a difference before and 30 minutes after Cover Three”

Michael Edwards
Brain Decoder

What Fasting Schedules Are Best for Inducing BDNF Secretion?

 

There are a lot of fasting regimens being touted by different sources. However, if we go by the science, optimum fasting BDNF secretion in humans is expected to occur after 12 hours of starvation or strict caloric limitation. The ones that meet this requirement are briefly described below.

  Warrior's Diet

This entails restricting your intake to only small bites of fruits and vegetables during the day, capping it off with a large meal at night. The regimen is repeated every day. People who are practicing intermittent fasting for the first time will find the Warrior's Diet the easiest to follow.

  5:2 Diet

Here, you can eat normally 5 days of the week and reduce your intake to 500-600 calories on 2 separate days. This regimen is popular because, like the Warrior's Diet, it does not involve strict fasting, and the choice of fasting days is flexible.

  16/8 Plan

This diet limits the eating window to just 8 hours daily, although some extend it to 10 hours. So the fasting window is 14-16 hours long. You can schedule most of your intake in the middle of the day, during which time you are free to eat any food in any amount you want. Fasting may start a few hours before bedtime and end at lunch the next day, but you may choose any 16-hour period that is comfortable for you.

  Alternate-Day Fasting

The ideal approach to this plan is to eat normally on eating days and drink only calorie-free beverages, like water and unsweetened tea, on fasting days. However, it's a difficult regimen to sustain, so others would rather restrict to 500-600 calories on fasting days than eat nothing. Choose whichever routine is more comfortable for you.

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What Other Factors Can Stimulate the Brain to Make More BDNF?

Aside from fasting, there are other ways to increase BDNF levels in the brain. They can be classified according to the mechanisms they involve.

  Brain stimulation:

BDNF is a growth factor essential to learning, which occurs significantly with repeated stimulation. Brain exercises, physical training and social interaction provide this stimulus. Meanwhile, sunlight exposure excites the retinas, the sensory regions behind the eyes that connect to the optic nerves. Activating these intracranial nerves jolts other parts of the brain, including BDNF-producing cells.

  Glucose depletion:

Activities that simulate prolonged glucose deprivation and increase ketones in the blood trigger BDNF secretion. They include sleep, regular exercise and the ketogenic diet.

  Stress reduction:

Too much stress increases stress hormones in the blood uncontrollably, suppressing BDNF production in the hippocampus. Activities that diminish stress, like sleep, meditation, and breathing exercises, reduce stress hormones and liberate BDNF in the brain.

  Nutrition:

Certain brain foods and nutrients are known to trigger BDNF secretion. Regular intake of these dietary components is proven to enhance memory and mental focus and delay cognitive decline.

  • Alpha-glycerophosphocholine is the precursor of acetylcholine, a brain chemical that boosts alertness and mental concentration. Aside from increasing BDNF levels in the brain, it is also involved in muscle contraction, digestion, vision and other vital bodily functions. Alpha-glycerophosphocholine is found in milk, eggs and vegetables.
  • Curcumin has many beneficial effects on the brain, as it helps fight inflammation, boost immune function and regulate mood levels. Turmeric and curry are its main sources.
  • Omega-3 fatty acids are building blocks of the cell membrane, making them crucial in brain cell communication. They also curb inflammation and trap toxic free radicals. Fatty fish, soybeans and walnuts are rich sources of these nutrients.
  • Trans-resveratrol is a powerful stilbenoid antioxidant that is obtained from grapes, berries and red wine.
  • Uridine, a building block of RNA and DNA's thymidine, is essential in making protein molecules like BDNF. It also powers up the immune system and is involved in the metabolism of carbohydrates, fats and proteins. Broccoli and other leafy greens are its rich sources.
  • Vitamin C boosts the immune system, traps toxic free radicals, regulates sugar levels and helps produce brain chemicals called "neurotransmitters." Oranges and other citrus fruits are its best sources.

You can get all these mental focus enhancers from a well-balanced, brain-healthy diet. Active individuals who might have suboptimal regimens and forget one or two of these components may benefit from a complete brain supplement like Brain Assist.

Even if There Were Other Ways to Draw Out BDNF, Why Should You Try Intermittent Fasting?

“The increase in clarity of mind I’ve been feeling from intermittent fasting is outstanding. And hard for me to achieve otherwise. I now do it on most of the days when I work at a computer”

Branko Kral
Head of Content & Analytics
at Chosen Data

As previously mentioned, intermittent fasting benefits the entire body, not just the brain. Its impact on overall health and mental performance has been demonstrated in many fields of research.

  Sugar fluctuations in the brain cause nerves to misfire, producing movement problems and altered consciousness. Vulnerable people usually have low BDNF levels in the central nervous system. Ketogenic diets enhance BDNF secretion and reduce neuronal irritability, which is why they are recommended for such individuals.

  Communication and social interaction disturbances among children are sometimes linked to BDNF deficiency and weight problems. Exercise and intermittent fasting help them overcome cognitive and psychological challenges.

  Habitual overeating is linked to BDNF deficiency, and it increases the risk of developing stress-related cognitive and psychological conditions. Healthy weight ranges and fasting help improve mood levels and mental focus among susceptible individuals.

  Studies show that intermittent fasting can enhance blood sugar control safely among vulnerable people. Body weight reduction has been observed, but no acute mental changes associated with sugar fluctuations were reported

There is growing evidence proving that intermittent fasting can improve a number of health conditions. It is one brain-boosting measure that is certainly worth a try.

Aside from the schedule, you also have to consider if intermittent fasting is safe for you. While dietary restriction benefits a lot of people, drastic caloric reduction may cause others to faint, feel dizzy or experience other side effects. If you have a medical condition, make sure to get clearance from your doctor or be under medical supervision before starting any fasting regimens.

Also, intermittent fasting should be done in moderation. Extremely long fasting periods lead to infections, vitamin deficiencies and other malnutrition-related illnesses.

Do Brain Supplements and Fasting Go Together?

 

“Brain supplements and intermittent fasting go together very well.”

 

Remember how excessive autophagy can be unhealthy for the brain and that BDNF can regulate it? The ability of brain supplements to induce BDNF secretion makes them powerful autophagy modulators. Taking brain supplements like Brain Assist helps you maximize the BDNF-enhancing power of intermittent fasting. Together, they make sure that you stay razor-sharp for a very long time.

Conclusion

Intermittent fasting impacts overall health and mental function. Its beneficial effects on the brain are mediated by BDNF, a promoter of neuronal resilience and growth. The fasting period’s duration is crucial to this molecule's secretion, as it is stimulated by glucose depletion and significant ketone formation. Once released, it suppresses autophagy, letting the brain keep stress-adaptive changes in critical regions.

To maximize its benefits, intermittent fasting is best combined with the intake of brain supplements. Particularly important nutrients are alpha-glycerophosphocholine, curcumin, omega-3 fatty acids, trans-resveratrol, uridine, and vitamin C—all potent BDNF inducers, and thus, autophagy modulators. Doctor-formulated Brain Assist, which can go with any fasting schedule, has all these ingredients to let you stay mentally focused and fight off brain aging.

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