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sugary beverage intake was associated with poorer cognitive function 231 Confidence of Efficacy: High* Cocoa Polyphenols Food source(s): Dark chocolate Potential Mechanism(s) 237-240 : Increasing brain blood flow and oxygenation, as well as influencing brain electrical signaling after short-term consumption Increasing nerve growth factor levels with daily consumption Suggested Intake (Brain Benefits): 35 grams (about 1 ounce) of dark chocolate in a sitting 10 grams of chocolate with 99% cocoa content daily Scientific Evidence: Study 1 Study Design: RCT Subjects: 98 individuals aged 1824 years Dose: 35 grams (about 1 ounce) of dark chocolate versus 35 grams of low-flavanol white chocolate Results: Improved performance on a test of verbal memory (remembering information presented via written or spoken words) and some tests of verbal learning (learning through reading or listening) two hours later 241 Study 2 Study Design: RCT Subjects: 140 postmenopausal women Dose: 10 grams of chocolate with 99% cocoa content daily versus no chocolate for six months Results: Slightly improved performance on tests of cognitive flexibility and processing speed 242 Study 3 Study Design: RCT (Negative) Subjects: 100 participants over age 65 Dose: 50 grams of high-flavanol dark chocolate (providing 410 mg of cocoa flavanols) versus 50 grams of low-flavanol dark chocolate (providing 86 mg of cocoa flavanols) daily for eight weeks Results: No differences in cognitive performance 243 Study 4 Study Design: Systematic reviews of RCTs Subjects: Young adults Results: Cocoa flavanols can improve neuroplasticity and cognitive function in early adulthood 237 Confidence of Efficacy: Medium* Carotenoids Food source(s): Leafy greens (spinach, kale, et al) Carrots Avocadoes Potential Mechanism(s): Lutein, in particular, accumulates in the retina of the eye and in the brain where it protects against oxidative damage and supports nerve function 244,245 Suggested Intake (Brain Benefits): Estimates of lutein content suggest cup of cooked kale or cup of cooked spinach may provide a meaningful amount of lutein 246 Scientific Evidence: Study 1 Study Design: RCT Subjects: 84 adults, aged 2545 years, with overweight or obesity Dose: One Hass avocado per day versus no avocado for 12 weeks Results: Raised blood lutein levels and improved scores on a cognitive test measuring the ability to control attention

Not every person needs to reach 15 mg

Most importantly, the review paper concludes with an emerging demographic that may benefit from Carnipure L-Carnitine: people with sarcopenia, a natural condition of muscle deterioration as part of the aging process, which may be mitigated by supplementation with the ingredient

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