All of the supplements that I recommend have been vetted by me for purity of ingredients based upon my research of what is and isn’t a safe ingredient. I cannot vet and do not vouch for the truthfulness of the statements on the supplements I recommend. That said, please consult with a physician before beginning a supplement regimen. This site is not intended to provide diagnosis, treatment or medical advice. Products, services & information provided on this site are provided for informational purposes only.
COGNITIVE FUNCTIONING & MEMORY
- Omega-3’s – Krill oil, & Fermented cod liver oil
There are three types of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — which are found mostly in fatty fish like salmon and mackerel — and alpha-linolenic acid (ALA), which is found in leafy green vegetables (Brussels sprouts, spinach), nuts and seeds (walnuts, flaxseeds).
In terms of supplements, I recommend Krill oil because it is sustainably harvested and very pure, along with fermented cod liver oil. A combination of these gives you the right Omega‘s along with natural vitamin A and Alpha Lipoic acid
That said, the best way to get Omega’s though is to eat Salmon or Mackerel 1-3 times a week. The body uses the Omega‘s from the actual fish more effectively than it uses supplements. I like to hedge my bets and do both.
- Vitamin E
Vitamin E is an antioxidant and is believed to help with brain health by reducing oxidative stress. I don’t recommend high doses as they can have negative side effects, one of which is the risk of hemorrhagic stroke. Vitamin E is also important for good skin.
- B vitamins
Three B vitamins are often linked with brain health: B6, B9 (folate), and B12. They can help break down homocysteine, high levels of which have been associated with a greater risk of dementia and Alzheimer’s disease. B vitamins also help produce energy needed to develop new brain cells.
However, most people get enough B vitamins through their diet. You may need extra B vitamins via supplements if you have a B deficiency, if you don’t get enough from your diet or if you have high levels of homocystine.
Folate and not folic acid is the appropriate from of vitamin B. Likewise always take B12 with biotin.
- NAC – N-acetyl cysteine (NAC) is a supplement form of cysteine.
It replenishes the most powerful antioxidant in your body, glutathione. It aids in the treatment of chronic respiratory conditions, fertility and most importantly, brain health.
It supports the immune system, by fighting free radicals and may contribute to longevity. It has also been shown to decrease heart disease infertility and even some psychiatric disorders.
It’s essential for immune health and fighting cellular damage. Some researchers believe it may even contribute to longevity (1 Trusted Source)
Its antioxidant properties are also important for combatting numerous other ailments caused by oxidative stress, such as heart disease, infertility and some psychiatric conditions (2 Trusted Source)
- Coconut oil
Is the only thing ever shown to reverse the effects of Alzheimer’s. One of the theories is that it works because it’s a potent anti-microbial and Alzheimer’s may actually be an infection in the brain.
I put a tablespoon or two in my coffee or tea each morning, fry all meats and coconut oil, and slather it on my heart and veggies. It does not store as bad in the body but is used instead as instant energy.
Besides being effective in preventing Alzheimer’s, turmeric is also effective in preventing cancer and heart disease. It is an all around great supplement.
The four vitamins found to be helpful when it comes to preventing COVID are Vitamin D, Vitamin C, Zinc, and Quercetin.
First let’s talk about what vitamin D is. It’s not actually a vitamin. It is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate. These nutrients are needed to keep bones, teeth and muscles healthy.
A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. The incidence of osteomalacia in the US is 1 in 1000 adults, which is fairly high.
The most important thing vitamin D does however is support the immune system, which is why it is so important for preventing COVID.
The best way to get vitamin D3 is from sunlight shining on your skin as the skin hosts a type of cholesterol that allows the body to produce its own vitamin D3.
In fact, sun-derived vitamin D may circulate for twice as long as vitamin D from food or supplements (1Trusted Source)
So how do you know when you can get vitamin D three from the sun?
An app called DMinder tells you! Depending upon the part of the world in which you live and the time of year it calculates the amount of vitamin D3 that you will be able to absorb and tells you the time of day when you can absorb the most vitamin D three. That is called solar noon. It’s a cool app 🙂
For example, in Cincinnati, Ohio where I live, vitamin D3 from the sun just came back on January 13th and it will be here through Mid-November. As we get closer to summer solar noon, it will occur earlier and earlier throughout the day. Currently, here in the US, solar noon, is fairly late in the afternoon.
You can also get vitamin D3 naturally from food. Here are 6 healthy foods that are high in vitamin D3.
- Salmon. Salmon is a popular fatty fish and great source of vitamin D
- Herring and sardines. Herring is a fish eaten around the world
- Cod liver oil. Cod liver oil is a popular supplement
- Canned tuna
- Egg yolks
In addition, bananas are a great source of magnesium, which plays an important role in activating vitamin D3 in the body.
When it comes to supplementing with vitamin D3 I’m not a fan. There isn’t convincing evidence that supplemented vitamin D3 has the protective impact that sun generated vitamin D3, or even food generated vitamin D3 has for our immune system.
Sun induced vitamin D is sulfated and that seems to be the key when it comes to immunity. It is all about the sulfate! It always is… People living in parts of the world where there is more sulfur are the healthiest people and live the longest lives.
To that end I use a Sperti Vitamin D sunlamp during the months of the year when there is no solar noon in my part of the world. I recommend that you do the same 🙂
I don’t recommend buying vitamin C supplements in the United States as most of them are made from genetically engineered corn. Instead, I recommend that you get your vitamin C from Kakadu plum and Camu Camu powders. Or if you are fortunate enough to be able to actually obtain Kakadu plums, even better! But good luck, they’re very hard to get a hold of in this part of the world. If you live in New Zealand or Australia you’ll have much better luck.
The great thing about camo camo and khaki do plum powders is that they are extraordinarily high in vitamin C.
Kakadu plums have the highest recorded natural amount of vitamin C of any food in the world. In fact, 3.5 ounces (100 grams) of the fruit provide well over 3,000% of your daily needs (1). For reference, the same serving of oranges contains 59.1% of the DV, while the same amount of blueberries provides just 10.8% of the DV
The nutritional breakdown of 3.5 ounces (100 grams) of the edible part of the Kakadu plum fruit is (1):
- Calories: 59
- Protein: 0.8 grams
- Carbs: 17.2 grams
- Dietary fiber: 7.1 grams
- Fat: 0.5 grams
- Sodium: 13 mg
- Vitamin C: 3,230% of the Daily Value (DV)
- Copper: 100% of the DV
- Iron: 13.3% of the DV
That said it’s pretty tricky getting an actual Kakadu plum in this part of the world. But there are companies that provide Kakadu Plumbing Powder and Kakadu plum juice.
Camu Camu powder is much easier to get here in the US and also provides a significant amount of vitamin C at 682 mg per tsp. (Picture of Navitas Organic and Camu Camu powder)
Fruits with the highest sources of vitamin C include:
- Citrus fruits and juices, such as orange and grapefruit.
- Kiwi fruit.
- Strawberries, raspberries, blueberries, and cranberries.
Zinc, a nutrient found throughout your body, which helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell So it is particularly helpful from someone who is recovering from Covid. More importantly, can also help prevent you from being infected.
Food sources of zinc include chicken, red meat and organic fortified breakfast cereals.
My favorite way to get zinc is in a gummy that includes folate, B12, and biotin made by Mary Ruth’s.
Quercetin, is a naturally occurring dietary flavonoid, that is well known for ameliorating chronic diseases and delaying the aging process. In terms of preventing COVID, its antiviral properties can interfere with various stages of the coronavirus entry and replication cycle. The potential is such that it may even be an adjunct to the drug arsenal against coronavirus infections.
Even more interesting, is that it seems to work synergistically with C and D to create an antiviral action that could even be an alternative to vaccination. This would be especially important for people for whom vaccination is contra indicated or for those individuals who are uncomfortable with vaccinations in general.
Dr. Renae Norton specializes in the treatment of eating disorders. Located in Cincinnati, Ohio. Call 513-205-6543 to schedule an appointment or fill out our online contact form for someone to call you to discuss your concerns. Tele-therapy sessions available. Individual and family sessions also available.
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Materials contained on this site are made available solely for educational purposes and as part of an effort to raise general awareness of the psychological treatments available to individuals with health issues. These materials are not intended to be, and are not a substitute for, direct professional medical or psychological care based on your individual condition and circumstances. Dr. J. Renae Norton does not diagnose or treat medical conditions. While this site may contain descriptions of pharmacological, psychiatric and psychological treatments, such descriptions and any related materials should not be used to diagnose or treat a mental health problem without consulting a qualified mental health care provider. You are advised to consult your medical health provider about your personal questions or concerns.