Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries

- Dr. Andy Galpin's podcast "Perform" covers a wide range of human performance topics, including the importance of nutrition and supplementation for brain health and injury recovery, specifically highlighting key nutrients like creatine monohydrate, DHA, EPA, riboflavin, and choline.

- Traumatic brain injuries (TBIs) are described as the "invisible disease" due to their lack of visible physical signs, with symptoms such as memory recall issues, mood changes, and sleep disturbances often mistaken for normal aging. TBIs are classified into mild, moderate, and severe categories based on the duration of altered consciousness.

- Nutrition and supplementation play a crucial role in both reducing the risk of brain injuries and aiding recovery. Notable nutrients include creatine monohydrate for replenishing brain energy stores, omega-3 fatty acids (DHA and EPA) for improving cerebral blood flow and modulating inflammation, and B vitamins, especially riboflavin, for energy production and antioxidant defense.

- Creatine monohydrate is particularly effective for brain health, reducing cortical damage by 35-50% after a TBI and improving symptoms such as sleep, cognition, and mood. The recommended dosage for brain health benefits is around 20 grams per day, divided into smaller doses to avoid gastrointestinal distress.

- Omega-3 fatty acids, particularly DHA and EPA, are essential for brain health due to their roles in neurological function, inflammation regulation, and maintaining hippocampal volume critical for cognition. A daily intake of 2-4 grams is recommended, with food sources including fatty fish like salmon, herring, and sardines.

- Choline is vital for brain health, aiding in the preservation of the blood-brain barrier, neurotransmitter synthesis, and reducing symptoms of TBIs. It is found in foods like eggs, meat, and fish, with a recommended dosage of 1-2 grams per day for post-injury recovery. Supplements like alpha GPC can also be used.

- Blueberry anthocyanins have shown potential neuroprotective effects by reducing oxidative stress and inflammation. Consuming 100 grams of blueberries can provide about 500 milligrams of anthocyanins, supporting cognitive function and brain health.

- Riboflavin (Vitamin B2) is important for brain injury recovery, aiding ATP production and reducing recovery time. A dosage of 400 mg per day has been shown to significantly speed up recovery from brain injuries.

- Magnesium is crucial for over 600 biochemical reactions in the body, including neuroplasticity and ATP production. Post-TBI, magnesium supplementation has shown significant reductions in injury severity and can be obtained from foods like pumpkin seeds and almonds or through supplements.

- Ensuring adequate nutrient levels before an injury can mitigate the severity and aid in faster recovery. For instance, maintaining high creatine and omega-3 levels prior to an injury can lead to better outcomes and lower the risk of severe brain injuries.