Health
Boost Your Brain in 12 Weeks with Prebiotics
Maintaining brain health is a priority at all ages, but it becomes increasingly important as we age and the risk of dementia increases. While many strategies can help keep the brain youthful, recent research suggests that adding certain supplements to your routine could significantly improve your brain function in just 12 weeks.
Researchers at the School of Life Course & Population Sciences at King’s College London have discovered that two prebiotic plant fiber supplements, fructooligosaccharide (FOS) and inulin, can enhance cognition and muscle strength in adults over 60. This study, published in Nature Communications, highlights the potential benefits of these supplements for brain health.
Prebiotics, according to the Mayo Clinic, are foods that enhance the good bacteria in your gut, distinguishing them from probiotics. Inulin is a dietary fiber naturally found in plants, while FOS is a carbohydrate found in various plants such as onions, garlic, artichokes, bananas, and asparagus. FOS is also commonly used as an alternative sweetener.
The study aimed to assess the impact of these two prebiotic supplements on the gut microbiome, which has been suggested to play a role in muscle physiology and cognition as we age. A total of 36 pairs of twins were given either a placebo or a supplement daily for 12 weeks to understand this relationship.
“Participants taking the supplements also had fewer errors when taking a memory test.”
The results were promising. The group that received the fiber supplement outperformed the placebo group in tests assessing brain function, including an early marker for Alzheimer’s disease, the Paired Associates Learning test.
The study also reinforced the connection between the brain and the gut, often referred to as the gut-brain axis. After 12 weeks, the fiber supplements “led to significant changes in participants’ gut microbiome composition, particularly an increase in the numbers of beneficial bacteria such as Bifidobacterium.”
Mary Ní Lochlainn, a post-doctoral National Institute for Health and Care Research Fellow from the Department of Twin Research at King’s College London, expressed enthusiasm about the results. “We are excited to see these changes in just 12 weeks,” she said. “This holds huge promise for enhancing brain health and memory in our ageing population. Unlocking the secrets of the gut-brain axis could offer new approaches for living more healthily for longer.”
Senior study author Claire Steves, professor of aging and health, and clinical director of TwinsUK at King’s College London, emphasized the accessibility and affordability of these supplements. “These plant fibers, which are cheap and available over-the counter, could benefit a wide group of people in these cash-strapped times. They are safe and acceptable too,” Steves said.
However, the study did not find that the supplements had any effect on muscle strength during the 12-week period. Participants did resistance exercises and took a separate protein supplement “aimed at improving muscle function.”
The study was conducted remotely, with participants monitored via video and taking questionnaires and cognitive tests online. This method could be beneficial for future research as it eliminates the need for older adults to travel or visit a hospital.
Despite the promising findings, the study had some limitations, including a predominantly female participant pool and the inability to assess muscle mass due to the remote setting. The researchers also acknowledged the need for larger research projects to address digital literacy and access to technology.
Steves concluded that future research will investigate “whether these effects are sustained over longer periods and in larger groups of people.”
While the latest research provides valuable insights, it’s important to consult your healthcare provider before making any changes to your medication or health routine.
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