WHAT'S SUPP?
Daily 15p supplement ‘boosts brain function in 12 weeks and could ward off Alzheimer’s’
And other easy ways to add the nutrient to your meals
TAKING a cheap daily supplement could boost your brain function in just 12 weeks, scientists say.
Researchers from Kings College London (KCL) found that popping a fibre supplement every day improved performance in memory tests used for spotting early signs of Alzheimer's disease.
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The study, published in , was carried out on pairs of twins in their 60s - one in each pair had a fibre supplement daily, while the other received placebo pills.
The structure allowed researchers to compare the health effects of taking the cheap supplement.
Over just 12 weeks, fibre-takers had higher amounts of beneficial bacteria in their guts and also performed better in tests assessing brain function, often used to spot early signs of brain-robbing Alzheimer's.
The study's first author Dr Mary Ni Lochlainn said: "We are excited to see these changes in just 12 weeks.
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"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."
Foods that could also benefit
In the UK, over 900,000 people live with dementia, most of which is Alzheimer’s disease or vascular dementia.
A number of studies have sought to investigate the links between Alzheimer's risk and diet, with suggesting that people who ate more fibre had a lower risk of developing the brain robbing disease and other forms of dementia.
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Those studies looked at edible fibre - in the form of foods like oat bran, beans, nuts, and some fruits and vegetables.
But researchers at TwinsUK - the UK’s largest adult twin registry
based at King’s College London - used plant fibre supplements inulin and FOS.
The 72 participants (36 pairs of twins) did not know what pill they had been given until the end of the experiment, and neither did the scientists.
They sought to understand how targeting the microbiota, the diverse community of microorganisms residing in our intestines, could impact brain function.
Popular low cost snack that can help you lose weight and improve your heart health
They also looked how the tablets might impact muscle function, as muscle loss is another condition people grapple with as they age.
Study participants also did resistance exercises and ate a protein supplement, which was aimed at improving muscle function.
They were monitored by researchers through online questionnaires and cognitive tests.
While there was no significant difference in muscle strength between the groups, the group receiving the fibre supplement performed better in tests assessing brain function, reaction time and processing speed.
The 15p a day capsules
This included their performance in the Paired Associates Learning test, which is used to spot early markers for Alzheimer’s disease.
Reaction times and speed are important for daily living, researchers noted, as they can help people react to traffic or stop a simple trip-up turning into a fall.
Senior author Professor Claire Steves, Professor of ageing and Health at King’s College London said: “These plant fibres, 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. Our next task is to see whether these effects are sustained over longer periods and in larger groups of people.”
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You can grab bottle of 90 High Fibre Blend capsules for £13.99 at Holland & Barrett- that'll work out to about 15p a day.
You can also buy inulin powder at Holland & Barrett for £11.99, or Lamberts FOS (Fructo-oligosaccharides) supplements for £14.36 at Landys Chemist.
How much fibre should I have daily?
According to the NHS, upping your fibre intake could do more than help your brain.
Eating plenty of it has been associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Government guidelines state that adults should aim to have about 30g of fibre a day, though most of us only manage to have about 20g.
The NHS recommended a number of ways to up your daily fibre content:
- Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits like Weetabix, plain shredded whole grain like Shredded wheat, or porridge as oats
- Go for wholemeal or granary breads, or higher fibre white bread
- Choose wholegrains like wholewheat pasta, bulgur wheat or brown rice
- Have potatoes with their skins on
- Add pulses like beans, lentils or chickpeas to stews, curries and salads
- Add a side of veg to your meals
- Have some fresh or dried fruit, or fruit canned in natural juice for dessert
- For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds
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