Plants for the Ageing Brain Not medical advice - consult your Dr/pharmacist Modern Medicinal History The first modern drugs to treat cognitive complaints were derived from plants Physostigma venenosum - the first drug candidate for the treatment of Alzheimer's disease. Physostigmine functions to stop the breakdown of acetylcholine, an important neurochemical for cognition and memory Galantamine, an alkaloid from Snowdrops is approved for use in the management of Alzheimer’s disease in over 70 countries worldwide, once again working to stop the breakdown of acetylcholine Huperzine A, also working on acetylcholine is a substance that comes from Chinese club moss (Huperzia serrata) Let thy food be thy medicine Diet matters Polyphenols eg. from tea, cacao, turmeric, blueberries etc have been attributed with improved cognitive health - consumption of added polyphenols in the diet in healthy or mildly cognitively impaired older adults improved cognitive measures. There are acute benefits and longer term, in a cognitively impaired population, improvements have been noted. Carotenoids - leafy greens etc The dietary intake of carotenoids should be promoted as this may have a substantial positive effect on cognition and memory. Supplementation appears to benefit neurocognitive function, even if consumed for a discrete period of time in late life. Eat the rainbow. A review [10] concludes those with "cognitive defects would be best served to consider multiple nutrients and phytonutrients to improve aspects of their cognitive function" Published trials of the benefits of blueberry [1,2], pomegranate [3], grape [4,5,6], flavonoid rich orange [7,8,9] in the treatment of small numbers of cognitively impaired and healthy populations, including on mood, have recently appeared. Anthocyanins in particular (think purple!) have been considered to positively influence cognition and be beneficial for the prevention and treatment of dementia. [1] https://www.ncbi.nlm.nih.gov/pubmed/28230732 [2] https://www.ncbi.nlm.nih.gov/pubmed/29882843 [3] https://www.ncbi.nlm.nih.gov/pubmed/23970941 [4] https://www.ncbi.nlm.nih.gov/pubmed/22468945 [5] https://www.ncbi.nlm.nih.gov/pubmed/28429081 [6] https://www.ncbi.nlm.nih.gov/pubmed/26864371 [7] https://www.ncbi.nlm.nih.gov/pubmed/28091350 ' [8] https://www.ncbi.nlm.nih.gov/pubmed/26280945 [9] https://www.ncbi.nlm.nih.gov/pubmed/25733635 [10] https://pubmed.ncbi.nlm.nih.gov/34541370/ IV Ginkgo biloba often used for cognitive decline, evidence to support it's use Ginkgo biloba is claimed to have neuroprotective effects in humans https://doi.org/10.3233/jad- 215423 the most commonly ingested herb for brain health Used daily as a therapeutic option in people who already are experiencing cognitive decline, then it appears to be reliably effective and comparable to low doses of conventional pharmaceuticals Always consult your pharmacist Herbal medicine can interact with pharmaceuticals or not be right for you https://examine.com/supplements/ginkgo- biloba/ Saffron Well studied. Promising Clinical studies have indicated that the effects of saffron on cognitive impairment were not different from those produced by conventional pharmaceuticals and that it had a better safety profile Also has significant antidepressant effects on mood. http://dx.doi.org/10.2174/1570159X19666210113144703 Relatively cheaply available (Middle Eastern supermarket) or as a supplement at larger chemists Low doses used. Brahmi (Bacopa) - 'memory herb' Possibly useful, more evidence needed There is some evidence to suggest that Bacopa improves memory but human studies in more severe cognitive impairment have been inconclusive Often available at chemists, sometimes with Ginkgo/B-vitamins Several clinical trials show significant and consistent improvements in various domains of cognitive functioning from 3 to 12 months across samples of healthy adults and those with dementia with minimal adverse effects https://examine.com/supplements/bacopa-monnieri/ IV Sage - Salvia officinalis Promising in humans There is mounting evidence of beneficial cognitive and mood effects but although Salvia officinalis seems to have positive, acute, cognitive-enhancing and mood effects, its effects over longer-term ingestion require study. available readily in supplement form Confirmed clinical pharmacological effects of Sage on humans so far include improvement of memory and cognitive functions, pain relief and significant improvement in blood glucose [1] https://dx.doi.org/10.1007%2Fs40268-016-0157-5 IV Gotu kola - Centella asiatica long history in Ayurvedic medicine as a rejuvenative herb that improves memory and brain function Said to rejuvenate the mind, improve memory and intellect, support concentration, and influence the quality of consciousness. being researched https://doi.org/10.3390%2F antiox11020215 I Ashwagandha - Withania somnifera Early research promising Potentially of benefit for treatment of memory and cognitive deficits https://doi.org/10.1080/19390211.2017.1284970 Long history of use in Ayurvedic medicine Available at chemists or some Indian supermarkets Often referred to as an adaptogen, also helping the body adjust to stress Rosemary Possibly useful Data suggest potential beneficial properties of acute consumption of rosemary water in humans [1]. It has effects on cholinergic and other neurotransmitters supporting cognition, mood and memory. [1] https://doi.org/10.1177/0269881118798339 Tea, or aromatherapy The presence of volatile components, polyphenols and diterpenes and the absorption of these (and other) compounds may facilitate cognitive performance. Blood levels of 1,8-cineole have previously been demonstrated to correlate with cognitive task performance following exposure to rosemary aroma. Rosemary essential oil is reported to stimulate the nervous system and thus perk up memory and concentration capacity. In a study, an improved cognitive performance was observed with increase in overall quality of memory Cooking simply with these Some super simple recipes Golden Latte's with with Ashwagandha, Cinnamon, Turmeric and nutmeg with saffron using coconut oil/MCTs. Polyphenol rich foods can be chosen, eg black rice instead of white, purple carrots etc Brahmi or Ginkgo can be made into pesto Gotu kola often used as a green in cooking Ashwagandha has benefits in cognitive impairment [1,2] while low doses of saffron have neuroprotective and anti- neuroinflammatory activities and efficacy in cognitive impairment [3] Low-dose (80 mg) curcumin from turmeric had significant positive acute and chronic effects on cognition and chronic effects on mood and fatigue. Cinnamon polyphenols also have been noted to be beneficial for cognitive decline. Medium chain triglycerides from coconut are being trialled in cognitive impairment as a 'ketogenic' fuel for the brain. [1] https://doi.org/10.1080/19390211.2017.1284970 [2] https://doi.org/10.1002/ptr.6552 [3] https://doi.org/10.2174/1570159x19666210113144703