Nootropics and the Era of Cognitive Performance: A recap from “The Outlook on Active Nutrition”

At “The Outlook on Active Nutrition,” Douglas Kalman, PhD, RD, FISSN clinical associate professor in the Dr. Kiran C. Patel College of Osteopathic Medicine at Nova Southeastern University in Fort Lauderdale, FL, co-founder of Substantiation Sciences and the International Society of Sports Nutrition (ISSN) did a presentation on nootropic ingredients and the relationship between nutrition, cognitive health, and sports performance.

He explained that our bodies are intricate systems, and the food we consume is the fuel that runs them. While we often think of nutrition in terms of physical health, the impact of diet on our brain, mood, and cognitive function is profound and undeniable. This field, known as nutritional neuroscience, is a scientific discipline dedicated to understanding how dietary components, whether consumed or neglected, affect our neurochemistry, mental well-being, and cognitive performance. It's a holistic view that recognizes mood states and cognitive performance are not separate but deeply integrated.

Our central processing unit, the brain, is an incredibly demanding organ.Weighing only about 2% of a person's body weight, it consumes a remarkable 20% of the calories required daily. If we require 2,000 calories per day, the brain needs 400 of those calories. And while, getting 400 calories from one’s diet is not terribly difficult, it’s important to consider the quality of nutrients in one’s diet.

Nutrition's Lifelong Impact on Cognitive Health

The influence of nutrition on the brain begins even before birth. For example, the third trimester of pregnancy is a critical period where a mother's nutritional status can have long-lasting effects on her child's cognitive function and mental well-being. A compelling example is iron deficiency in pregnant women. Kalman explained that iron insufficiency during pregnancy can lead to cognitive and emotional delays in the child that may persist for up to 23 years. Unfortunately, that is a reality for many people, as an estimated 40% of pregnant women who experience fatigue and other symptoms of iron deficiency go undiagnosed, underscoring a significant public health issue.

The body's ability to absorb nutrients is also a key factor. Chronic inflammation of the gastrointestinal (GI) tract can reduce the digestive surface area, negatively impacting the body's ability to absorb essential vitamins, minerals, and amino acids. This means that even if a person consumes a nutrient-rich diet, their body may not be able to effectively utilize those nutrients due to an unhealthy gut.

Essential Nutrients and Novel Compounds for Brain Function

Protein is arguably the most important macronutrient for supporting cognitive function, said Kalman. Amino acids from protein serve as direct precursors for key neurotransmitters, such as serotonin, dopamine, and norepinephrine, which regulate mood and cognitive performance. Insufficient protein intake, especially of essential amino acids, can impair the production of these critical compounds.

Beyond protein, a vast array of micronutrients are vital for brain health. The production of neurotransmitters also requires adequate levels of thiamine, riboflavin, niacin, B6, folate, B12, vitamin C, zinc, and choline, explained Kalman. Deficiencies in vitamins like B12 and folate can impact nerve myelination, disrupting nerve impulses and leading to cognitive and emotional delays.

Vitamin D has a profound impact on cognitive function as well. Low levels of vitamin D have been linked to higher rates of depression and suicidal ideation, and can also contribute to anxiety and even psychosis, said Kalman. Similarly, a recent study found that higher baseline dietary magnesium was associated with larger brain volume, and therefore, better brain health.¹ Unfortunately, research shows that the median dietary intake of magnesium is below estimated average requirements and recommended dietary allowances across most demographics.²

Kalman also points to arginine-inositol silicate as a beneficial ingredient that has been shown to enhance cognitive abilities acutely within one to three doses, with and maintain those benefits over the course of 14 doses. Namely, the compound improves arginine uptake, which increases nitric oxide production, enhancing blood explained Kalman. Specific cognitive health benefits related to arginine-inositol include improved ability to do visual search, speed of processing, mental flexibility and executive functions under stress, as well as improved accuracy, reaction time, and decision-making processes. All this is important in both everyday and athletic contexts. Another noteworthy ingredient is citicoline, a precursor to choline which crucial during pregnancy to support the development of the fetus as well as overall brain development by supporting neuronal function. It also supports ATP production for beneficial impacts on attention.

The amino acid tyrosine is particularly relevant for those who are sleep-deprived, supporting executive function and working memory. Most research on the ingredient has been conducted for military purposes such as fighter pilots who traverse multiple time zones and have to function under high levels of stress.

The most common and well-known ingredient highlighted by Kalman was caffeine. For example, he pointed out that people who drink 3-5 cups per day have a lower risk of developing type II diabetes, which has a direct relationship to cognitive health. He explained that hyperglycemia has negative impacts on cognitive function due to changes in blood circulation from high levels of sugar molecules, making blood more viscous.

Potential for Nootropics in Sports Nutrition

The potential for nootropics in the active nutrition space is huge. A rapidly growing segment, the U.S. market was value just under $4 billion in 2022, but project to grown to nearly $12 billion by 2030 said Kalman. This growth reflects a greater public awareness of the link between nutrition and cognitive function. And while nutrition from food is paramount, supplements play an important role in filling nutrient gaps.

“One of the things that I have a problem with when we're dealing with society is that we'll always hear from media and other people, ‘You don't need supplements, you can eat perfectly.’ But who does? Meet people where they are,” said Kalman.

Factors like cognitive health are particularly attractive because focus, alertness, and mood are actively felt by consumers. In the context of active nutrition, cognitive health has been less of a factor, but the scientific rationale exists to support the use of nootropic ingredients for active nutrition. 

References

1. Alateeq, K.; Walsh, E.I.; Cherbuin, N. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. Eur J Nutr. 2023, 62 (1), 2039-2051. DOI: 10.1007/s00394-023-03123-x
2. Ford, E.S.; Mokdad, A.H. Dietary Magnesium Intake in a National Sample of U.S. Adults. The Journal of Nutrition. 2003, 133 (9), 2879-2882. DOI: 10.1093/jn/133.9.2879