Americans value individualism, and supplements shouldn’t be one-sized-fits-all, according to Daniel G. Amen, M.D., author of "Change Your Brain, Change Your Body." He appeared on CBS’ "The Early Show on Saturday Morning," to discuss thoughtful approaches to vitamin and nutrient supplementation, noting effectiveness varies by person.
For his generally healthy patients, Dr. Amen recommends three supplements, he said. He said a multivitamin is a good idea because most Americans don’t eat five servings of fruits and vegetables each say. Omega-3 essential fatty acids (EFAs) should also be included in supplementation routines, he said, because low levels lead people to dementia, depression and suicide. Additionally, he noted omega-3s have been shown to benefit heart, skin, eye and hair health. The last vitamin he suggested everyone take is vitamin D because low levels can cause hunger and an increase risk for cancer, diabetes, multiple sclerosis and heart attack.
Besides for the basics, Dr. Amen noted some nutrients are good for specific conditions. He said he helped to conduct a study on rhodiola and found it boosted blood flow to the front part of the brain, which suggests it boosts focus and energy, and enhances overall brain function.
He said 5-HTP boosts serotonin, a chemical in your brain that, when low, can cause obsessive behaviors and mood problems. He added research suggests supplementing with 200 to 250 mg of 5-HTP per day can also increase weight loss. However, he said not all anxious and overweight people are the same, noting, “You have to know your type of brain.” He recommended talking to a naturopath or doctor before taking 5-HTP.
Huperzine A, a Chinese moss extract, has been found in a number of studies to aid memory he said, adding one study suggested it may help kids with learning issues.
While Dr. Amen said he is not a fan of caffeine, he values green tea because it can help one focus and relax at the same time. He said green tea can boost willpower, keep people on track, enhance brain function and make DNA biologically younger.
An added benefit to many of the brain health supplements is that they usually also aid heart health. “What I always say is that whatever is good for your brain is good for your heart— it is all about good blood flow,” he said.
He said the most common misconception about supplements is that they aren’t researched. He said there is plenty of science to allow people to supplement for their specific needs.