Nutrition expert and bestselling author Patrick Holford has introduced a new supplement to his range, aimed at supporting brain health. The ‘Brain Food Upgrade’ pack, launched through his HOLFORDirect brand, combines key nutrients designed to improve cognitive function and slow down brain shrinkage.
Holford, known for his Amazon bestseller Upgrade Your Brain, explained that maintaining a healthy brain requires three essential components: omega-3 fats, phospholipids, and B vitamins. According to Holford, the brain’s dry weight is made up of 60% fat, with omega-3 DHA (primarily found in fish oils) and phosphatidylcholine (found in lecithin granules) being vital for brain structure.
“These nutrients are like the wood and nails of the brain,” Holford explained. “Brain shrinkage is literally what dementia is – as we age, the size of the brain diminishes.”
Holford emphasised that B vitamins, particularly B6, B12, and folate (commonly found in leafy greens), are equally important as they facilitate a process known as methylation, which helps to bind phospholipids to omega-3 fats. He referred to these vitamins as the “hammer” that helps secure the brain’s building blocks.
“B vitamins don’t work effectively without omega-3, and vice versa,” he said. “Research shows that every trial combining these two nutrients has demonstrated a reduction in cognitive decline and a slowdown in age-related brain shrinkage by up to 73% a year.”
The ‘Brain Food Upgrade’ pack includes high-strength omega-3 fish oils, providing an optimal 500mg of DHA, lecithin rich in phospholipids, and a B vitamin formula called Connect, designed to support methylation. Holford takes this combination of supplements twice a day, stating that it brings noticeable improvements in mental clarity and overall well-being. “Your brain starts to ‘sing’ when you have the right nutrients – there’s no brain fog, better focus, and you sleep more soundly,” he said.
To further support brain health, Holford founded the charity Food for the Brain 16 years ago. The organisation offers a free Cognitive Function Test and a lifestyle questionnaire designed to help individuals assess their risk of future cognitive decline. The charity also provides a home testing kit to measure homocysteine levels, with results over 11mcmol/l indicating brain shrinkage, and an omega-3 index test, with a level of 8% or higher indicating optimal intake.
In addition to taking his supplements, Holford recommends eating oily fish such as salmon, mackerel, sardines, and herring three times a week to increase omega-3 intake. He added that caviar, rich in omega-3, phospholipids, and B12, is the most nutrient-dense food for brain health. “Our ancestors ate seafood regularly,” he said, stressing the importance of returning to a diet rich in brain-boosting nutrients.
Holford’s ‘Brain Food Upgrade’ pack, now available through HOLFORDirect, has been described as “caviar for the brain.” For more information, including how to purchase the supplement, visit HOLFORDirect’s website.
The pack promises to be a valuable tool for those looking to optimise brain health and reduce the risks of age-related cognitive decline.
