In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery. 

Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources. 

Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.

Access the full show notes for this episode at performpodcast.com.

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Timestamps

00:00:00 Brain Health & Injury

00:03:58 Sponsors: LMNT & Continuum

00:07:08 Nutrition & Supplements for Brain Injury 

00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion

00:16:01 Brain Injury Pathophysiology

00:21:08 Burst Capillaries, Initial TBI Response

00:28:55 Delayed TBI Response, Neuroinflammation

00:33:11 Sponsors: Momentous & Maui Nui

00:35:44 Creatine Monohydrate; Second Impact Syndrome

00:40:44 Strength of Evidence Scale, Creatine

00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources

00:52:14 Sponsors: AG1 & David Protein

00:54:57 Fish Oil, DHA, EPA

00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index

01:03:38 Vitamin B2 (Riboflavin), Vitamin B

01:07:49 Riboflavin Dosages, Timing; Food Sources

01:10:17 Choline

01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage

01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep

01:23:56 BCAAs Dosage, Whole Food Sources

01:26:54 Magnesium

01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources

01:32:01 Blueberry Anthocyanins

01:34:20 Anthocyanins Dosage; Food Sources

01:36:09 Caffeine & Brain Injury Recovery

01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements

01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

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