The Vitamin Clerk explains how to leverage the Boost-Protect-Maintain method to promote mental energy.
A little stress can be helpful for us. It motivates us to pay more attention. Some stress is conducive to learning. The new neural connections may increase the likelihood of improved performance the next time.
We all have looked for external ways to improve mental energy and counterbalance our daily stress. This is why functional energy beverages are so popular. They contain many ingredients for immediate energy. Some of these functional ingredients include carnitine, tyrosine, caffeine, and MCT oil.
I would be concerned about taking them repeatedly. It's an expensive habit. Plus, you might be surprised at the high quantity of sugar, preservatives and artificial sweeteners. Another issue is that some ingredients are habit forming and cause withdrawal symptoms.
Alternatively, I suggest keeping your goals aligned with expectations when it comes to choosing functional supplements. For mental energy over 40+ years old, my expectation is improving resistance to mental fatigue—not an immediate boost of energy. This way, my goal for cognitive support is a long-term goal.
Here is a 3-step strategy with functional supplements that may promote long-term resistance to mental fatigue.
1. Boost resistance to fatigue with Cordyceps mushrooms.
The Cordycepins have been shown to turn on a cellular signal responsible for maintaining ATP concentrations in homeostasis relative to the amount of AMP. As a result, cordycepins may help resistance against fatigue and quicker recovery when energy demands are high. See our blog on cordyceps. Cordyceps militaris is the species more commercially available because it is the least expensive to cultivate. But Cordyceps sinensis is the species most studied and slightly more expensive. It is now grown on a grain-based substrate to make it commercially accessible. We have available C. sinensis mycelia powder at reasonable prices.
Recommended use: One 500 mg capsule two or three times a day with or without a meal.
2. Protect your brain from free radicals with Moringa leaves
Medicinal plants and mushrooms produce a rich diversity of unique compounds that help them survive and are healthy for us too. Moringa oleifera, or the drumstick tree, produces a class of molecules called Glucosinolates. These molecules are inactive. However, when the leaves become damaged an enzyme is released called myrosinase which convert Glucosinolates into a biologically active class of molecules called Isothiocyanates. Isothiocyanates are sulfur-containing molecules that help the plant fight bacterial infection. For humans, several studies suggest that they are anti-inflammatory and strongly anti-oxidative.
Researchers use rat models of ischemia (which simulate heart attacks and strokes) to study the damaging effects of inflammation and reactive oxygen species in the heart and brain. Isothiocyanates extracted from Moringa reduced the expression of several intermediaries of the inflammation response and disrupted the production of free radicals. The formation of hydrogen sulfide contributed by Isothiocyanates may be how these molecules work.
The take-home message here is that, in the long term, stress and diabetes are contributing factors to low-grade inflammation which is believed to be harmful to our brains. I’m committed to pure Moringa powder as a natural way to protect the brain against chronic inflammation and oxidative stress.
Recommended use: One 400 mg capsule two or three times daily, thirty minutes before a meal.
3. Maintain healthy blood circulation with Hydrolyzed Collagen Peptides
Collagen (specifically Type 3) is the most important structural component of our blood vessels. Aging is a significant factor that contributes to collagen depletion—in addition to a diet rich in carbs, UV light from the Sun, and smoking. Collagen supplementation is worthwhile in order to offset age-related collagen depletion and promote healthy circulation of blood and nutrients to all of our organs.
Does the Collagen Type matter? Your body makes what it needs. Think of Hydrolyzed Collagen Peptides as the building blocks. That said, Collagen Types differ based on amino acid composition and modification. Therefore, my rationale is to take collagen that has the building blocks of Type 3.
Why not just take protein powder supplements? Collagen is rich in specific amino acids including glycine, proline, and lysine which give collagen its 3-D form. Protein powder supplements alone may not be sufficient because good collagen supplements will have more of these amino acids. Besides, protein supplements are more expensive, and one gets tired of vanilla or chocolate all of the time.
If you are vegan, then a vegan protein supplement is great. Make sure you are not deficient in Vitamin C and Copper as these are co-factors for enzymes that modify the pro-collagen prior to its assembly into long collagen fibers.
Recommended use: Five grams two times per day, one in the morning and one at bedtime.
Follow the links below if you're interested in reading more about the effects of Isothiocyanates in in-vivo models.
Testai, L., et al. (2016). The novel H2S-donor 4-carboxyphenyl isothiocyanate promotes cardioprotective effects against ischemia/reperfusion injury through activation of mitoKATP channels and reduction of oxidative stress. Pharmacological research, 113(Pt A), 290–299. https://doi.org/10.1016/j.phrs.2016.09.006
Kamal, R. M., et al. (2022). Beneficial Health Effects of Glucosinolates-Derived Isothiocyanates on Cardiovascular and Neurodegenerative Diseases. Molecules (Basel, Switzerland), 27(3), 624. https://doi.org/10.3390/molecules27030624
Galuppo, M., et al. (2015b). 4(α-L-rhamnosyloxy)-benzyl isothiocyanate, a bioactive phytochemical that defends cerebral tissue and prevents severe damage induced by focal ischemia/reperfusion. J. Biol. Regul. Homeost. Agents. 29, 343–356. Go to article