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.

Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/perform Continuum: https://continuum.club/perform Momentous: https://livemomentous.com/performMaui Nui Venison: https://mauinuivenison.com/perform David Protein: https://davidprotein.com/perform 

Timestamps00:00:00 Brain Health & Injury00:03:58 Sponsors: LMNT & Continuum00:07:08 Nutrition & Supplements for Brain Injury 00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion00:16:01 Brain Injury Pathophysiology00:21:08 Burst Capillaries, Initial TBI Response00:28:55 Delayed TBI Response, Neuroinflammation00:33:11 Sponsors: Momentous & Maui Nui00:35:44 Creatine Monohydrate; Second Impact Syndrome00:40:44 Strength of Evidence Scale, Creatine00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources00:52:14 Sponsors: AG1 & David Protein00:54:57 Fish Oil, DHA, EPA00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index01:03:38 Vitamin B2 (Riboflavin), Vitamin B01:07:49 Riboflavin Dosages, Timing; Food Sources01:10:17 Choline01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep01:23:56 BCAAs Dosage, Whole Food Sources01:26:54 Magnesium01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources01:32:01 Blueberry Anthocyanins01:34:20 Anthocyanins Dosage; Food Sources01:36:09 Caffeine & Brain Injury Recovery01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

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