September 18, 2020
There are numerous substances and herbs that help in facilitating the health and functionality of the brain. But what if we just want to feed the brain nutrients that help increase its overall health?
Today I want introduce to you three natural compounds uridine, citicoline and DHA, that when consumed help increase your brain’s health, plasticity, neurogenesis (growth of new brain cells) and synaptogenesis (growth of new brain cell connections). These three work synergistically together to increase brain phosphatides and synaptic proteins, that aid in overall brain health by inducing an increase in synaptogenesis and dendritic spines (the “back” of neurons thought to store memory) on hippocampal neurons(1). Several weeks of treatment with these compounds exhibited parallel changes in proteins known to be associated with pre- and post-synaptic membranes(1).
Uridine
Uridine is a nucleoside consisting of uracil and D-ribose and a component of RNA. It’s also known as beta-uridine or allo uridine and belongs to the class of organic compounds known as pyrimidine nucleosides(6). It is found abundantly in mothers breast milk, as one of its role is to facilitate brain development(1). It helps create the right environment for increased neuronal plasticity and synapse formation, which helps the brain adapt, learn, remember and regrow. Studies show uridine increases neurite outgrowth, helping brain cells grow and regenerate(2). It activates P2Y2 receptors which promotes the birth of new neurons and also repairs injured ones alongside nerve growth factor (NGF)(3). It has demonstrated to help people suffering from depression and bipolar by increasing mitochondrial health and improving the phospholipid structure of nerve cell membranes(4)(5). Furthermore, uridine administration not only improves memory and cognition but also has sleep-promoting and anti-epileptic actions(7).
Citicoline
Citicoline, also known as CDP-choline, is vitally important for the biosynthesis of phospholipids such as phosphatidylcholine, which help build cell membranes and protective nerve coatings(8). After it’s ingestion, citicoline goes through chemical reactions (hydrolysis and dephosphorylation) that produces two compounds cytidine and choline(9). These two compounds then by-pass the blood to brain barrier, enter the brain and are resynthesized into CDP-choline within brain cells. It boosts the production of acetylcholine (neurotransmitter responsible for muscle movement, thinking and working memory) but also has shown to increase dopamine and norepinephrine in the CNS(10). Citicoline has demonstrated to be neuroprotective in those with brain ischemia, stroke and trauma by inhibiting destructive processes, stimulating antioxidant glutathione synthesis and reductase, attenuating lipid peroxidation and restoring ATPase activity(9)(11).
DHA
Docosahexaenoic acid (DHA) comes from omega-3 fatty acids and is generally found fish oil but can also be sourced from flaxseeds and chia seeds. It is highly concentrated in the brain (making up 90% of the omega-3 fatty acids in your brain) and is a structural constituent of membranes specifically in the central nervous system(12). Since endogenous formation of DHA is relatively low, consuming DHA may contribute to optimal conditions for brain development but if low levels are sustained during childhood and adult life, this may lead to cognitive decline and major psychiatric disorders(12). It has demonstrated to be anti-inflammatory with a study showing 6-12 weeks of intake decreased concentrations of several inflammatory markers in the blood by 20%(13). It helps improve age related cognitive decline by positively influencing aspects of hippocampal neurogenesis (growth of new brain cells) which increases cognitive performance and memory, yet the mechanisms by which is does this is still unclear(14)(15).
As we can see, there are amazing benefits from consuming any three of these compounds but when taken together they synergistically help to amplify the positive effects to a greater degree. By improving the brain’s health through these natural compounds, we can expect better cognitive performance, increased learning abilities and memory due to their repairing, growing and rewiring abilities(1). By increasing the overall health of our brains, we will also acquire better stable moods and possibly increase motivation, this is theorized to happen due to the restoration of dopaminergic transmission and upregulation/modulation of dopamine receptors(16). This formula is a worthwhile investment for anyone, throughout all stages of life.
Written by Luke Pavasovic
Director and Naturopath at Alchemic Health
facebook.com/alchemichealth
www.alchemichealth.com
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3062998/
2. https://pubmed.ncbi.nlm.nih.gov/15939540/
3. https://pubmed.ncbi.nlm.nih.gov/23550835/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3080753/
5. https://pubmed.ncbi.nlm.nih.gov/21176029
6. https://pubchem.ncbi.nlm.nih.gov/compound/Uridine
7. https://pubmed.ncbi.nlm.nih.gov/21401495/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6120106/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3933742/
10. https://pubmed.ncbi.nlm.nih.gov/17171187/
11. https://pubmed.ncbi.nlm.nih.gov/11796739/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728620/
13. https://academic.oup.com/jn/article/139/3/495/4670362
14. https://www.ocl-journal.org/articles/ocl/full_html/2011/05/ocl2011185p242/ocl2011185p242.html
15. https://www.sciencedirect.com/science/article/pii/B9780124105270000211
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2592845/