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
Disclaimer & Disclosures
