Veganism and issues with memory/recall?
Hi everyone!
I'm a very new vegan (only about two months), but so far everything has been fantastic. The switch has been pretty effortless--I feel better about myself and what I'm putting in my body than I have in a really long time--and I haven't had any major issues. My digestion has improved (dramatically), I've lost some weight and my skin is clearer. I also notice I have a lot more energy during the day, and don't get as hungry. The one issue I have been having is minor, and to be honest, I"m not even sure if I'm imagining it, but I was hoping to find out if anyone has experienced anything similar.
For the past few weeks, I've been having some trouble with memory and recall. I'll have trouble thinking of a word (a name, or something random like a specific noun) or I'll have trouble remembering a key detail having to do with something I'm working on at work. It's not terrible, and I'm usually able to think of the word/fact after 10-15 seconds, but it's definitely been happening more than usual. Has anyone had his happen? I've heard in the past that eating fish can help with memory, so I thought maybe it was possible that this could be a side effect of a vegan diet.
A few clarifications: I'm getting plenty of calories, protein and fats (lots of nuts and avocados) and I'm taking a multivitamin. I'm 25.
Thanks so much for any input! I really appreciate it.
Welcome to vegweb. This is a great place to get help. I am a few months into an almost fat free vegan diet myself and I am still learning a lot. I haven’t noticed a change in my memory.
You might want to try adding Flax seed oil and/or DHA to your diet and limiting the other fats (avocados, nuts, seeds, chocolate, vegetable oils, etc.) to less than 10% of your total caloric intake.
I was taking fish oil before becoming a vegan for the EPA and Omega 3. I am now getting Omega 3 from flax seed oil and algae derived DHA. The Flax seed oil is a required part of the Caldwell B Esselstyn’s diet that I am on. The DHA is a more usable version of the end product of Omega 3 oil metabolism (Omega 3->EPA->DHA).
I also read somewhere that it is a good idea to keep the ratio of omega 3 oil higher than omega 6. Omega 6 tends to be inflammatory. In addition, avocado, nuts, and vegetable oils have a lot of circulatory system clogging fat. The saturated fat in vegetables is just as bad for your circulatory system as saturated fat in animal products.
Thanks--I appreciate the response! I was mostly trying to figure out if this kind of brain fog is something usually associated with a vegan diet, or if this is just something specific having to do with me personally.
I'll try adding some flax seed oil to my smoothies in the morning. Thank you!
Welcome to vegweb. This is a great place to get help. I am a few months into an almost fat free vegan diet myself and I am still learning a lot. I haven’t noticed a change in my memory.
You might want to try adding Flax seed oil and/or DHA to your diet and limiting the other fats (avocados, nuts, seeds, chocolate, vegetable oils, etc.) to less than 10% of your total caloric intake.
I was taking fish oil before becoming a vegan for the EPA and Omega 3. I am now getting Omega 3 from flax seed oil and algae derived DHA. The Flax seed oil is a required part of the Caldwell B Esselstyn’s diet that I am on. The DHA is a more usable version of the end product of Omega 3 oil metabolism (Omega 3->EPA->DHA).
I also read somewhere that it is a good idea to keep the ratio of omega 3 oil higher than omega 6. Omega 6 tends to be inflammatory. In addition, avocado, nuts, and vegetable oils have a lot of circulatory system clogging fat. The saturated fat in vegetables is just as bad for your circulatory system as saturated fat in animal products.
how much flax oil do you ingest per day? what kind of DHA supplement are you taking?
Congrats on being a new vegan - way to go!!
In my experience, veganism should HELP with mental clarity and focus. I have WAY more of that since becoming vegan than I ever did as an omnivore (and I've been vegan for over 19 years). I recently did a test group for a healthy vegan diet & they all reported more clarity & mental focus as well.
My first thought was - Is there something else going on in your life that coincides with your dietary change? OR is this change so new to you that it's taking a lot of thought to maintain?
Either way, I would just make sure to eat enough, get lots of healthy whole foods in your diet, and perhaps consider a relaxation or meditation exercise as that would also help your mental state - best of luck!! :)
how much flax oil do you ingest per day? what kind of DHA supplement are you taking?
@amymylove: I'm not sure if you were asking me or the poster you responded to, but I don't actively supplement my diet with anything beyond what I regularly eat with meals. However, I eat plenty of walnuts, olive oil and beans, and per another poster's suggestion I'm going to try and incorporate more flax.
Do omegas have a big effect memory/brain function? Sorry if that's a novice question--still relatively new at this. Thanks!
no that was aimed at sdvegi sorry...
yes omegas are needed! for sure... i think i am going to start taking some kind of supplement... or maybe i just need to start taking that E3 Live again as that seemed to clear my mental fog
Welcome to vegweb. This is a great place to get help. I am a few months into an almost fat free vegan diet myself and I am still learning a lot. I haven’t noticed a change in my memory.
You might want to try adding Flax seed oil and/or DHA to your diet and limiting the other fats (avocados, nuts, seeds, chocolate, vegetable oils, etc.) to less than 10% of your total caloric intake.
I was taking fish oil before becoming a vegan for the EPA and Omega 3. I am now getting Omega 3 from flax seed oil and algae derived DHA. The Flax seed oil is a required part of the Caldwell B Esselstyn’s diet that I am on. The DHA is a more usable version of the end product of Omega 3 oil metabolism (Omega 3->EPA->DHA).
I also read somewhere that it is a good idea to keep the ratio of omega 3 oil higher than omega 6. Omega 6 tends to be inflammatory. In addition, avocado, nuts, and vegetable oils have a lot of circulatory system clogging fat. The saturated fat in vegetables is just as bad for your circulatory system as saturated fat in animal products.
how much flax oil do you ingest per day? what kind of DHA supplement are you taking?
I take 3600mg of Flax seed oil and 900mg of DHA daily. This is my minimum or base amount. I also put ground flax seed in oatmeal every morning and may use it in other meals. I use Spring Valley Algae derived DHA. I think CB Esselstyn recommends a teaspoon of flax per day, which is about 5,000mg.
teaspoon of flax oil or flax seeds?
Do you drink coffee or tea? I've heard (i.e. read on wikipedia) caffeine can worsen memory in that way. I feel like that happens to me more when I drink coffee regularly. 'tip of the tongue syndrome'
teaspoon of flax oil or flax seeds?
A teaspoon of flax oil. If it is fresh it will taste good .
Do you drink coffee or tea? I've heard (i.e. read on wikipedia) caffeine can worsen memory in that way. I feel like that happens to me more when I drink coffee regularly. 'tip of the tongue syndrome'
i actually don't really drink either! i do drink soda though the caffeine doesn't really ever effect me... i could drink 2 Monsters and be fine
teaspoon of flax oil or flax seeds?
A teaspoon of flax oil. If it is fresh it will taste good .
awesome thank you!
teaspoon of flax oil or flax seeds?
A teaspoon of flax oil. If it is fresh it will taste good .
awesome thank you!
You're welcome :)
Thanks--I appreciate the response! I was mostly trying to figure out if this kind of brain fog is something usually associated with a vegan diet, or if this is just something specific having to do with me personally.
I'll try adding some flax seed oil to my smoothies in the morning. Thank you!
I think it could be diet related... any diet, not just vegan.
how much flax oil do you ingest per day? what kind of DHA supplement are you taking?
@amymylove: I'm not sure if you were asking me or the poster you responded to, but I don't actively supplement my diet with anything beyond what I regularly eat with meals. However, I eat plenty of walnuts, olive oil and beans, and per another poster's suggestion I'm going to try and incorporate more flax.
Do omegas have a big effect memory/brain function? Sorry if that's a novice question--still relatively new at this. Thanks!
Yes, brain function...
http://en.wikipedia.org/wiki/Docosahexaenoic_acid
Central nervous system constituent
DHA is the most abundant omega 3 fatty acid (polyunsaturated fatty acids, PUFAs) in the brain and retina. It comprises 40% of the PUFAs in the brain and 60% of the PUFAs in the retina. 50% of the weight of the neuron's plasma membrane is composed of DHA.
Of all the fatty acids, DHA has the largest effect on brain PUFA composition. DHA is found in three phospholipids: phosphatidylethanolamine, ethanolamine plasmalogens, and phosphatidylserine (PS). It modulates the carrier-mediated transport of choline, glycine, and taurine, the function of delayed rectifier potassium channels, and the response of rhodopsin contained in the synaptic vesicles, among many other functions.
DHA deficiency is associated with cognitive decline. PS controls apoptosis, and low DHA levels lower neural cell PS and increase neural cell death. DHA is depleted in the cerebral cortex of severely depressed patients.
Studies of vegetarians and vegans
Vegetarian diets typically contain limited amounts of DHA, and vegan diets typically contain no DHA. Vegetarians and vegans have substantially lower levels of DHA in their body, and short-term supplemental ALA has been shown to increase EPA but not DHA. However, supplemental preformed DHA, available in algae-derived oils or capsules, has been shown to increase DHA levels. While there is little evidence of adverse health or cognitive effects due to DHA deficiency in adult vegetarians or vegans, fetal and breast milk levels remain a concern.
Coming into the discussion late here-but I wanted to suggest that you get your B12 levels checked. Although it is probably a little bit early for a B12 deficiency to be manifesting itself if related to your switch to veganism, it sounds like there is a chance you are displaying the neurological effects that can result from a B12 deficiency. Impaired thought processes (anything from confusion to dementia) can be accompanied by muscle weakness, tingling, reduced sensation in the hands and feet, etc as a result of this deficiency. If this is the case, I would guess it is from another cause than your veganism-you might lack the enzyme in your gut that allows you to absorb B12 (called pernicious anemia). This might explain why you are showing such symptoms so soon after becoming vegan (most people have a relatively large store of B12 built up in their bodies) and why you are experiencing these symptoms even while taking a multivitamin.
B12 deficiencies are really serious because the neurological effects can be irreversible, but as long as you catch and take care of the issue ASAP, it is not a problem-B12 injections or diet supplementation might be necessary depending on the cause.
Regardless, any neuro changes like this should be checked out by a Dr. ASAP.