Health Made Easy

Breathwork (box breathing) for stress reduction - Dr. Jason Jones Elizabeth City NC, Chiropractor

When you’re stressed, the level of the cortisol hormone associated with stress rise in your body, and one of the best measures to reverse these cortisol spikes is breathwork or deep breathing.

Box breathing is a technique that involves taking slow, deep breaths. It is simple and you can practice it anytime to relieve stress, boost concentration and heighten your performance.

Everyone benefits from breathwork, from athletes, to police officers, and even nurses. It can be particularly helpful to you if you have lung diseases like chronic obstructive pulmonary disease (COPD).

How to do Box Breathing

Before starting out, you have to sit upright in a comfortable chair and keep your feet flat on the floor. More so, ensure you stay in a stress-free quiet environment that can support your concentration.

Keep your hands relaxed in your laps, and let your palms face up. Focus on your posture and maintain an upright posture. This helps you perform this breathwork properly.

Exhale slowly

The first step after sitting upright is to exhale slowly through your mouth (You can count 1 to 4 slowly). This helps to push out oxygen out of your lungs. However, you have to focus on your breath and be conscious of what you’re doing.

Hold your breath and Inhale slowly

After exhaling for a slow count of four, try to hold your breath for another slow count of four, and then inhale slowly and deeply through your nose. Do this to a slow count of four and feel the air filling your lungs. Continue until your lungs are full and air starts to move into your abdomen.

Hold your breath and Exhale slowly again

Hold your breath for a slow count of four and exhale through your mouth for another slow count of four. This expels the air from your lungs and abdomen.

Repeat the process

After breathing out, repeat the process all over again.  Repeat 4-10 times

Benefits of box breathing for stress reduction

Deep breathing has been shown by much research to regulate the autonomic nervous system (ANS). It helps to regulate body temperature, lowering blood pressure and giving a sense of calm.

Box breathing helps reduce stress and improve your mood. The slow holding of breath allows the build- up of CO2 in the bloodstream. And this boosts the cardio-inhibitory response of the vague nerves as you exhale. The end result is a calm and relaxed feeling in your mind and body.

You can use the box breathing for treating conditions such as generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), panic disorder, and depression.

This breathwork is also effective for treating insomnia allowing you to calm your nervous system at night before going to bed. More so, you can use box breathing to manage pain conditions.  

However, note that as a beginner who’s new to box breathing, you may find it hard to get the hang of it. Also, it is normal to feel dizzy after a few rounds. Don’t worry about that; as you practice it the more, you’ll be able to hang on longer without any feeling of dizziness.  You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC. To learn more about breathing techniques to help you manage stress.  

Best Most Absorbable Forms of Minerals– Dr. Jason Jones Elizabeth City NC, Chiropractor

Minerals play key roles in various bodily functions, including muscle contraction, bone health, fluid balance, growth, and many other processes.  

However, some can be difficult for your body to absorb, and that’s why minerals are often in the chelated forms for increased absorption.

Chelated minerals are bound to compounds like organic or amino acids, and they have gained much interest recently. The chelating agents or compounds helps to boost your body’s uptake of the mineral involved.

Types of Absorbable or Chelated Minerals

You can get most minerals in the chelated forms, and some of the most common minerals include:

• Zinc
• Calcium
• Copper
• Magnesium
• Iron
• Chromium
• Cobalt
• Potassium

Chelated Minerals Using Amino Acids

Some amino acids commonly used to make mineral chelates include:

• Methionine: used for making zinc methionine, copper methionine, and many more
• Aspartic acid: used for making magnesium aspartate, zinc aspartate, and more
• Monomethionine: used for making zinc monomethionine
• Glycine: used for making magnesium glycinate
• Lysine: used for making calcium lysinate

Chelated Minerals Using Organic Acids

Some organic acids commonly used for making mineral chelates include:

• Citric acid: used for making magnesium citrate, chromium citrate, and more
• Acetic acid: used for making calcium acetate, zinc acetate, and more
• Gluconic acid: used for making zinc gluconate, iron gluconate, and more
• Orotic acid: used for making lithium orotate, magnesium orotate, and more
• Picolinic acid: used for making magnesium picolinate, chromium picolinate, and more.
• Fumaric acid: used for making iron (ferrous) fumarate

Absorption of Chelated Minerals

Chelated minerals have been shown by several studies to have better absorption than non-chelated ones.

One study in 15 adults shows that chelated zinc (zinc gluconate and zinc citrate) was absorbed 11% more effectively than non-chelated options like zinc oxide.

Another study in 30 adults found that magnesium glycerophosphate (which is chelated) raised the level of magnesium in the blood far more significantly than magnesium oxide (which is non-chelated).

Some other studies suggest that taking chelated minerals help to reduce the total amount you need to consume to attain healthy blood levels. This supports people who are at risk of excess mineral intake.

Should You Use Chelated Minerals?

Sometimes, taking minerals in the chelated forms is more suitable.

For example, older people tend to produce less stomach acid, which affects mineral absorption. But chelated minerals don’t require much stomach acid to be efficiently absorbed. So chelated minerals may be more suitable as you grow older.

Also, if you’re the type that experience stomach pain after taking supplements, chelated minerals may benefit you as they’re less dependent on stomach acid for digestion.

You can consult Dr. Jason Jones t our chiropractic office in Elizabeth City, NC to get the best advice before trying out any chelated minerals.    

Magnesium is one of the essential minerals needed for overall health and wellbeing. It represents the fourth most abundant mineral in the body, and it is present in many whole foods like legumes, green leafy vegetables, seeds, and nuts.

But studies have shown that about two-thirds of the western population doesn’t meet their magnesium needs with diet alone. And low levels have been linked to health ailments, such as heart disease, type-2 diabetes, migraines, and mood disorders.

That’s more reason why a lot of people turn to magnesium supplements. However, it can be difficult knowing which supplement is appropriate for you as there are multiple varieties of supplemental magnesium.

Reactions of magnesium in the body

Magnesium is needed for over 400 metabolic reactions that contribute to healthy living. Some of the reactions this mineral in the body include:

• It helps in the conversion of food into cellular energy needed to transmit nerve impulses
• It helps in nerve signal transmission
• It is needed alongside calcium in equal proportion to control muscle contraction and relaxation
• It supports the absorption of other minerals and vitamins, especially potassium, calcium, sodium, and vitamin D
• It is needed for bone growth and density
• It helps to balance blood sugar levels and dilate blood vessels

Best Absorbable forms of magnesium

Magnesium comes in many different forms, but they differ in bioavailability. Some are not efficiently absorbed by the body, even when they appear to have high amounts of magnesium. So it is important to always know if your body can make use of it.

Below are the various forms of magnesium and their uses:

Magnesium citrate

This is a form of magnesium that is bound with citric acid. It is one of the most common formulations and studies have shown that it is one of the most absorbable forms of magnesium. This means that magnesium citrate is better absorbed than other forms.

It is typically used to replenish low magnesium levels, and sometimes at higher doses, it can be used as a laxative to treat constipation.

Magnesium chloride

Magnesium chloride is one form of magnesium that gets absorbed easily in the oral cavity and it is used to treat constipation, heartburn, and low levels of magnesium. You can also apply it topically to relieve muscle soreness.

Magnesium oxide

This form combines magnesium and oxygen to form a salt. It may be sold in capsule or powder form, and it is used to relieve digestive issues like heartburn and constipation.

However, this salt is not typically used to treat magnesium deficiencies, as it has been reported to be poorly absorbed by the digestive tract. It is the cheapest and most commonly used in supplements.

Other forms of magnesium include:

• Magnesium lactate
• Magnesium chloride
• Magnesium malate
• Magnesium L-threonate
• Magnesium taurate
• Magnesium glycinate
• Magnesium sulfate

Dosage and possible side effects of magnesium

The average recommended daily amount of magnesium for men is 420 mg and 320 mg for women. This is one good reason for you to check labels of supplement formulations, to ensure you’re taking the appropriate dose.

However, if you have to take magnesium in absorbable forms, always look for products tested by a third party, such as NSF International, USP, and ConsumerLab.

Lastly, it is important to always speak with your healthcare provider before trying any dietary supplement.

So, you can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City NC, to get advice on the best diets to meet your daily magnesium needs. You’ll also get recommendations of the ideal magnesium supplement if you’re unable to meet your daily needs.

Minerals are simply described as inorganic nutrients needed in adequate amounts for bodily functions. Important minerals include trace elements like iodine, zinc, iron, and micronutrients such as potassium, calcium, sodium, and magnesium.

However, deficiency diseases can occur if these minerals are lacking in one’s diet for an extended period. That’s more reason why you need to always eat a balanced diet that contains a sufficient amount of these minerals, alongside vitamins and other nutrients.

Below are some health ailments that are caused by mineral deficiency and some natural ways to treat them:

Anemia

Anemia is a health ailment in which the blood is unable to transport the required oxygen to the body tissues. This condition is caused by iron deficiency, and iron is required to produce hemoglobin in red blood cells which helps in transporting oxygen throughout the body.

Unfortunately, around 40-60 percent of the infants in developing countries are diagnosed to suffer mental impairment due to a lack of iron in their diet.

Some common symptoms you’re likely to notice as your body becomes more deficient in iron include:

• Weakness
• Pale skin
• Extreme fatigue
• Brittle nails
• Cold hands and feet
• Headache, lightheadedness, or dizziness

A good way to prevent this ailment is to eat foods like poultry, red meat, spinach, etc. which are rich in iron.

You can also help anemia with iron supplementation, but always consult your doctor and have your blood levels tested before supplementing with iron.   

Osteoporosis

Osteoporosis is a condition characterized by weak and brittle bones. It’s a serious ailment that can lead to a fracture when you fall or subject yourself to even mild stresses such as coughing or bending over.

This health ailment is more likely to occur in people who are deficient in calcium. A low calcium intake causes diminished bone density, increased risk of fractures, and early bone loss.

Other risk factors for osteoporosis include dietary disorders, gastrointestinal surgery, thyroid problems, etc.

You can prevent this condition by eating calcium-rich foods like dairy, sardines, and dark green leafy vegetables.

Muscle paralysis

Muscle paralysis is a health ailment that can be caused by potassium deficiency. Some common symptoms of this deficiency include weakness and muscle cramping. You can also other symptoms like bloating, constipation, or abdominal pain.

Potassium is an essential mineral that is required for nerve signals and muscle contraction. But you can lose potassium through excessive fluid loss (vomiting, use of diuretics, or kidney disease).

You can prevent muscle paralysis by eating foods rich in potassium. Examples include fruits and vegetables such as potatoes, beets, plums, avocado, dark leafy greens, and bananas.

Goiter

This ailment is a progressive enlargement of the thyroid gland, and this can be caused by iodine deficiency. The body needs iodine for the production of thyroid hormone, but it does not produce this mineral, hence, it is an essential part of every diet.

Iodine deficiency can also cause hypothyroidism and intellectual disabilities in children, especially when the mothers didn’t take enough iodine during pregnancy.

You can help a goiter by eating iodine-rich foods such as seafood, dairy products, eggs, meat, and some bread.

Abnormal heart rhythms

You can get abnormal rhythms of the heart if you suffer from magnesium deficiency. This is mainly because magnesium is needed to control hundreds of chemical reactions, including control of blood glucose and blood pressure.

Magnesium also controls energy metabolism, brain function, and protein production. This mineral is uncommon in healthy people, but chronic health conditions like alcoholism and certain medications may cause magnesium deficiency.

You can also suffer muscle cramps, tingling, numbness, and seizures if you’re magnesium deficient.

Hence, you should include magnesium in your diet. Some good magnesium-rich foods include nuts, legumes, whole grains, seeds, and green leafy vegetables.

You can consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC to get recommendations on the best natural foods to include in your diet to prevent health ailments caused by mineral deficiency.

On this episode:

• We discuss different types of radiation that we are all exposed to daily
• Symptoms of Radiation exposure
• What systems of the body it affects
• Removing Smart Meters from your home
• How do detox from it. Sara’s Protocol
• How we can avoid it.
• Simple tips and strategies

Sara is a health coach, natural supplement expert, and busy mom of three. She completed my undergraduate studies at Stanford University with a degree in Economics and Psychology in 1998. In 2016, she also graduated from the Institute for Integrative Nutrition and The Invincible Wellness System.

As a mother of three teenagers, She has had the opportunity to solve a broad spectrum of health issues affecting every member of our family. As a result, for the past 15 years, she have been in search of alternative solutions. Sara has been the guest on numerous podcasts and this is her second time on our show.

Learn more about Sara here:

ACCELERATED HEALTH PRODUCTS

ACCELERATED HEALTH TV

ACCELERATED HEALTH RADIO

Top 4 Most Common Mineral Deficiencies– Dr. Jason Jones Elizabeth City NC, Chiropractor

Our bodies need many nutrients for overall good health, and most times we get these nutrients from certain foods. But it is quite unfortunate that many Western diets today do not contain a sufficient amount of certain minerals and vitamins that are essential for many body functions. Instead, these foods are filled with grains, saturated fats, sugar, and not enough vegetables and fruits.

The Centers for Disease Control and Prevention reported that nearly 10% of the U.S population is suffering from nutritional deficiencies. And the common mineral deficiencies vary by gender, age, and race/ethnicity.

More so, our bodies may not be getting enough nutrients due to several reasons, including:

• Health problems such as digestive disorders or kidney disease – This could hinder the absorption of certain minerals and vitamins.
• The side effect of certain medications
• Restrictive diets
• Unhealthy foods.

While your body may get enough nutrients to function optimally from a consistently healthy diet, others may need a higher amount of certain minerals or vitamins for body development.

That said, here is a list of some incredibly common mineral deficiencies:

Iron deficiency

Iron is an essential nutrient needed for the production of red blood cells. It particularly binds with hemoglobin to transport oxygen to the body cells.

There are two kinds of dietary iron, including heme iron (present only in animals and high in red meats), and non-heme iron (present in both plants and animals). The heme iron is absorbed more easily than the non-heme type.

Iron deficiencies can result in anemia, a condition in which your blood’s ability to carry oxygen drops.

Symptoms of this iron deficiency include weakness, tiredness, impaired brain function, and a weakened immune system.

You can get a good amount of heme iron from dietary sources like organ meat, red meat, canned sardines, and shellfish. You can get non-heme iron from dietary sources like seeds, beans, dark, and dark, leafy greens.

Calcium deficiency

Calcium is needed to mineralize teeth and bones, especially during a period of rapid growth. It is also essential for bone maintenance.

More so, calcium serves as a signaling molecule that supports the function of the muscles, heart, and nerves.

A survey conducted in the United States showed that fewer than 22% of teenagers, fewer than 10% of adult women above 50, and fewer than 22% of men above 50 met their daily recommended calcium intake.

Low calcium intake is common, especially among older adults and women of all ages. The symptoms are usually an increased risk of osteoporosis as you grow older.

However, some good dietary sources of calcium include dairy products, boned fish, and dark green vegetables.

 Iodine deficiency

Iodine is an important mineral needed for normal thyroid function. It is also essential for the production of thyroid hormones, which are involved in bodily processes like brain development, growth, and bone maintenance.

Unfortunately, iodine deficiency affects nearly one-third of the world’s population, and it is followed by symptoms like enlarged thyroid gland, weight gain, shortness of breath, and increased heart rate. Iodine deficiency also results in developmental abnormalities and mental retardation in children.

However, some good dietary sources of iodine include fish, seaweed, eggs, and dairy.

Magnesium deficiency

Magnesium is one of the essential minerals needed by the body, particularly for bone and teeth structure. It is also involved over 400 enzymatic reactions in the body.

But studies have shown that almost half of the U.S population takes less than the recommended amount of magnesium daily.

Magnesium deficiency contributes to some conditions, including metabolic syndrome, type 2 diabetes, osteoporosis, and heart disease.

The deficiency can also be caused by drug use, disease, and reduced digestive function.

The major symptoms of magnesium deficiency include muscle cramps, abnormal heart rhythm, restless leg syndrome, migraines, and fatigue.

Some dietary sources of magnesium include:

• Nuts
• Whole grains
• Dark green, leafy vegetable
• Dark chocolate

In conclusion, you need to always be aware that you can be deficient in essential minerals, and the ones listed above are the most common. Older adults, young women, and children, vegans, and vegetarians are at higher risk of these mineral deficiencies. However, the best way to prevent deficiency is to always eat a balanced diet. Supplements may be necessary if diet alone cannot supply all the needed minerals.

You can consult Dr. Jason Jones at our chiropractic office at Elizabeth City NC to get the best advice on how to eat right to get enough minerals and vitamins needed to stay healthy.

Neuroplasticity and Neurogenesis, Strategies to regenerate the brain – Dr. Jason Jones Elizabeth City NC, Chiropractor

You might have believed that every brain stops developing after a certain age, but that’s not true. Studies have shown that the brain has the ability to form new neural pathways and create neurons even as you grow into old age. This is achieved through a process called Neuroplasticity and neurogenesis.

Neuroplasticity simply means the ability of the brain to regenerate both anatomically and functionally. When you suffer from brain disorders, injuries, or degenerative diseases, including Alzheimer’s disease, Parkinson’s disease, Multiple sclerosis, Dyslexia, etc., the brain plasticity helps to reduce the effect of altered structures.

More, the brain is constantly changing, and a unique region of the brain called the “hippocampus,” which controls learning, memory, and mood, can grow new brain cells throughout our lives. This process is called “neurogenesis,” and it continues into old age.

However, the rate of neuroplasticity or neurogenesis is affected by our lifestyle. In fact, there are many natural methods or strategies that helps to boost the regeneration of the brain, including:

Restorative sleep

You already know how refreshing it can be when you have a good night’s sleep. But it goes beyond that; sleep is also helpful in repairing and growing new brain cells or neurons.

When you don’t sleep well or you have disrupted sleep, it impairs neuroplasticity and neurogenesis. So aim for 7-8 hours of sleep every night. If you find it hard to fall asleep, you can try measures like making your room as dark as possible or going to bed at the same time.

Exercise

Exercise has huge benefits on the brain and the body. When you engage in aerobic activities such as cycling, running, swimming, and even sex, it helps to boost brain regeneration.

You might wonder how? Well, as you get the heart pumping (for over 20 minutes at a stretch), and from a routine from it, several growth hormones are stimulated in the brain.

More so, the increased endorphin production helps to reduce your stress level- something that could slow down neurogenesis and neuroplasticity.

Try new environments

Studies have shown that activities like traveling, learning new skills or language, and making new social connections, help to stimulate the regeneration of the brain.

The idea is to get out of your comfort zone and challenge yourself mentally on a regular basis. This triggers new neuron growth and sustains those new brain cells to stay with you for long.

Meditation & Prayer

When you practice meditation and/or prayer, it helps both your mind and body. Not only that, but it also supports neuroplasticity and neurogenesis by increasing hippocampal volume, grey matter density, and melatonin levels.

Meditation also helps to clear factors that restrict the growth of new neurons, including anxiety, stress, and depression.

Intermittent fasting

Many studies have shown that fasting/calorie-restriction promotes neuron growth, improves cognitive function, and increases synaptic plasticity.

During fasting, the shift in metabolism lowers the levels of leptin- a hormone produced by fat. This way, the brain receives a signal for neurons to produce more energy.

You can try popular methods of intermittent fasting:

• A 16-hour fast- eating dinner at 8 pm and breaking your fast at noon the next day.
• Fasting for an entire 24-hour period, one day per week.
• “5-2” model – eating for five days and restricting calories (between 400-600 calories) for two days in a non-consecutive manner.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC, to get more natural strategies to support your brain regeneration.

Dr. Nelli Gluzman, founder and head physician at Blossom Pediatrics, is passionately dedicated to helping you rescue your child’s health. She utilizes an integrative, functional, and holistic approach to medicine. This approach is one that focuses on the root cause of chronic illness in children, allowing for the complete reversal of symptoms and the elimination of long-term conditions. 

“Doctor Mom”, as her patients have fondly nicknamed her, is dedicated to helping each child find relief from their illness, allowing them to live happier, healthier, and more fulfilling lives. This is achieved through individualized treatment plans based entirely on what will work best for each particular child.

Working with the sickest children inside the hospitals of NY as well as running her own practice; Dr. Gluzman is trained and experienced in both conventional and holistic medicine. She is passionate about helping each child regain and sustain optimal health through a customized blending of functional and integrative medicine. Throughout this highly specialized process, the child’s transformative healing is predicated on the strong partnership formed between Dr. Gluzman and each family she treats. All the factors that influence health, wellness, and disease are taken into consideration; including the body, mind, spirit, community. 

More Info on Dr. Nelli

In this powerful interview we covered:

What the difference is between Root Cause Solutions vs. Band Aid Solutions

How Dr. Gluzman was drawn to working with children with chronic health conditions with functional medicine and natural approaches and how she got into this with her daughters on challenges. 

Why she chooses a more integrative approach and what it looks like when a child first arrives into her office or through telemedicine?

What are some more subtle signs of these issues that we as parents might miss? 

What are 6 questions to ask when searching for a Pediatrician that uses integrative medicine and other natural therapies.

RESCUE YOUR CHILD PROGRAM

10 Natural Foods that Support Brain Regeneration – Dr. Jason Jones Elizabeth City NC, Chiropractor

Due to the nature of our industrial fast-paced society everyone stands at the risk of experiencing brain degeneration as we grow old. But luckily, there are lots of natural foods that support brain health and help to strengthen brainpower.

You should be excited about this because the food choices you make are one variable you can easily control. You can support your brain regeneration and functionality by eating a brain-boosting diet.

Here are a few natural foods that support brain regeneration boost memory powers:

Nuts

Nuts like almonds and walnuts are rich omega-3 fatty acids, and protein, which helps the brain build new neurons and support memory building capacity.

More so, nuts contain vitamin E- an antioxidant that helps protect brain cells from oxidative stress resulting from the actions of free radicals.

A 2014 study shows that a high intake of nuts was linked to better brain function among elderly people. This food has also been linked to a reduced risk of Alzheimer’s disease.

Oily fish

Fish like salmon, mackerel, herring, tuna, and sardines are a good source of omega-3 fatty acids, and this helps to build membranes around the brain cells. They, therefore, help to improve the structure of neurons thereby boosting brain regeneration.

Studies have shown that people that consume high levels of omega-3s have a higher flow of blood in their brains. Besides, there are many links between omega-3 levels and improved cognition, or better-thinking abilities.

Berries

Berries are high in flavonoid antioxidants, including anthocyanin, catechin which makes them contribute many positive effects on the brain, including:

• Increasing neuroplasticity, which helps the neurons form new connections in the brain, thereby boosting learning and memory
• Delaying age-related neurodegenerative diseases
• Reducing inflammation

Some good berries that contain a high amount of antioxidant that helps brain health include strawberries, blueberries, blackcurrants, blackberries, and mulberries.

Dark chocolate

You can also support brain regeneration by eating dark chocolates as they contain cocoa, which is rich in flavonoids. These antioxidants help to clear oxidative stress which is linked to brain diseases and age-related cognitive decline.

Studies show that the flavonoids in cocoa encourage the growth of neurons and blood vessels in the part of the brain involved in learning and memory. They also stimulate more blood flow in the brain.

Other nutrient-rich foods that boost brain power and support brain regeneration include:

• Olive oil
• Coconut oil
• Eggs
• Avocadoes
• Broccoli
• Kimchi

These foods above can help boost your memory and concentration, as well as reduce the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

You can consult Dr. Jason Jones at our Chiropractic Office at Elizabeth City, NC to get even more natural food options that can help support your brain health and boost regeneration.

5 Vitamins and Supplements that Support Brain Function and Regeneration – Dr. Jason Jones Elizabeth City, NC, Chiropractor

The brain directs the whole activities of the body, and it is important to pay attention to what helps your brain work optimally. A good way to support your brain functioning and regeneration is to ensure you stay hydrated, get the right nutrition, limit unhealthy habits, like smoking and consuming too much alcohol.

However, your diet may not contain all the necessary nutrients that are needed by the brain. That’s why it is good to support your brain health by taking the right vitamins and supplements to help it get the nutrients it needs to function properly and regenerate.

Poor nutrition can cause reduced ability to focus, a failing memory, declining cognitive functioning, and uneven moods. You may even be setting yourself up for neurodegenerative diseases like Alzheimer’s and dementia.

So to avoid poor brain health, you need to get enough nutrients including vitamins and supplements that support brain function and regeneration.

Check out these great brain health supplements and vitamins:

Vitamin E

Vitamin E is a supplement that supports brain function. This antioxidant helps to reduce oxidative stress, and studies have linked this supplement with reduced risk of stroke, heart disease, and Alzheimer’s disease.

However, you need to take vitamin E in a moderate proportion. This way, it helps people living with mild to moderate Alzheimer’s dementia to continue with their normal life functions for a short period.

But note that a high amount of vitamin E has been shown to increase the risk of hemorrhagic stroke.  Keep intake to no more than 400IU’s per day unless direct doctor supervision.

Vitamin C

Vitamin C cannot be produced by the body, so you can obtain them from dietary sources or in form of supplements. This water-soluble vitamin plays a vital role in brain health. It supports neurodevelopment, antioxidant function, and neurotransmitter function.

Studies have found a link between vitamin C levels and cognitive performance. A comparison between healthy and cognitively impaired individuals showed that healthy individuals contain high blood concentrations of Vitamin C.

B Vitamins

B vitamins contribute largely to brain health. These eight water-soluble vitamins support reactions involved in the synthesis and repair of DNA and RNA, energy production, and production of chemicals and molecules used by the nervous system.

Studies found that taking B vitamins, including B6, b9, and B12 for at least three months helped to improve episodic memory in people living with dementia.

That’s more reason why research suggests supplementing with a B-complex supplement for individuals deficient in one or more of the B vitamins. This works better for brain health than using isolated vitamin supplements.

Beta-carotene

Beta carotene is found in a variety of vegetables and fruits, and it is a precursor to vitamin A in the body.  

One study observed the effect of long-term supplementation with beta-carotene in males over 65 years of age. The result showed that long-term supplementation resulted in a significantly higher global score compared to the placebo group.

The global score in the study measured verbal memory, general cognition, and the ability to list categorized words.

Vitamin K

Vitamin K is a fat-soluble vitamin present in foods as phylloquinone (K1). It helps activate certain proteins associated with the survival of nerve cells.

If you have a low amount of this vitamin in your body, it can lead to low behavioral and cognitive performance. But higher levels have been associated with greater verbal episodic memory.

Some studies also show that vitamin K may help protect against oxidative stress and inflammation, which are mainly implicated in neurodegeneration.

Note that it is important to speak with your doctor before starting any supplement regimen. Taking excess of supplements may adversely affect your brain, so ensure you don’t overdo it.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to get the best advice and recommendation of supplements to better your brain health and support regeneration.