The Supplements That Actually Work for Your Brain — Dr. Tommy Wood

Supplements for Brain Health00:00

Host mentions supplements like CDP-choline (also called citicoline) and xylitol as potential options not on the usual list.

Core Nutrients with Strong Evidence00:31

Supplements with the best evidence start with core nutrients obtainable from diet but should be supplemented if deficient:

• Omega-3s
• B vitamins involved in methylation: B12, folate (B9), riboflavin (B2), B6
• Vitamin D
• Iron, particularly if anemic (requires assessment for cause); more common in women, associated with perimenopause symptoms
• Magnesium

Antioxidants and Polyphenols01:31

Antioxidant polyphenols show acute and long-term cognitive benefits, especially from:

• Berries
• Coffee, tea
• Skins of roasted nuts and seeds

Choline and CDP-Choline01:31

Choline is critical as a head group for fats in membranes, important for the brain. Increasing choline deficiency due to reduced intake of eggs and liver, richest sources.

Randomized controlled trials:

• In older adults with cognitive decline, CDP-choline improves aspects of cognitive function
• After traumatic brain injury (TBI), meta-analyses show CDP-choline improves neuropsychological outcomes

In cognitively degraded states, 500-1,000 mg/day of choline beneficial. Most get choline from diet: eggs, liver, seafood (sardines), whole grains (oats, quinoa). Speaker gets it from these sources, does not supplement.

Creatine Supplementation03:00

Speaker supplements with creatine (10 g daily, all in one morning dose):

• Evidence across depression, sleep deprivation, cognitive function
• No perfect trial for preventing dementia, but interesting data
• Above 5 g, transporters may saturate; take all at once for convenience and personal cognitive stimulation effect
• Taking later affects sleep for speaker (not for everyone); effects vary by person
• For >10 g (e.g., 20-30 g), split doses for better absorption
• GI side effects possible, related to dose, quality, and combinations (e.g., coffee, MCT oil, sardines); acclimate over time

Creapure creatine monohydrate used in most studies. Recent systematic review/meta-analysis: no additional GI side effects vs. placebo across studies (high-quality creatine, not all at 30 g).

Exogenous Lactate and Increasing Brain Lactate Uptake06:01

No need for ingestibles to increase lactate uptake into brain or circulating levels to avoid intense exercise:

• Exogenous lactate salts (like ketone salts) bump blood lactate minimally
• Brain takes up available endogenous lactate (similar to ketones)
• Body produces plenty via exercise
• Alternatives: blood flow restriction (e.g., high-rep leg presses with cuffs) produces several millimolar lactate under low load
• Prefer Norwegian 4x4 over BFR for lactate production

No recommendation to take anything for lactate increase.