If you've ever heard of myelin, it was probably in biology class at school. It's definitely worth learning more about myelin, because the membrane serves an important purpose in protecting your nerve cells.
In this article, you'll learn everything you need to know about myelin and its role in your brain and cells.
Table of contents
1. Definition: What is myelin?
Myelin is a protective layer of proteins and fats that surrounds the ends of nerve cells. These axons are shielded by a myelin sheath, allowing the nerve cell to send rapid, frequent electrical signals.
Essentially , this allows the brain to communicate with other parts of the body and actively direct movements, but also control metabolism.
These electrical signals are, in a sense, the basic unit of information processing in your brain and are therefore essential for your brain's functionality .
Myelin is composed of 70% fat and 30% protein, which is why it is also called "white matter." Myelinated regions in the brain are relatively easy to identify due to their white color.
During childhood and adolescence, myelin continues to grow and supports the functioning of the developing brain and nervous system . This is also the reason why babies still move and act so uncoordinatedly.
The incompletely developed myelin sheaths cause inadequate communication between nerve cells. What looks cute to us is simply a developmental step of myelin that hasn't yet been completed.
2. What function does the myelin sheath have for the brain?
The main function of myelin is to improve the transmission of impulses in the brain, in the form of action potentials. These, in effect, transport information along the axon of one nerve cell to the next.
Now things get exciting, and that's what makes myelin such an important factor when it comes to mental performance : As a study from the University of North Carolina found, myelin increases the speed of the electrical impulses of individual nerve cells. [1]
How quickly your nerve cells interact with each other and how all learning, thinking and memory processes take place in your brain depends on the health of the myelin in your central nervous system (CNS).
Strictly speaking, the myelin sheath prevents electrical energy from escaping from the axon; in a sense, it maintains the voltage within the individual nerve cells.
Research is also investigating the connection between myelin and intelligence. A recent report from the Department of Psychiatry, State University of New York, has revealed a connection between "white matter" and intelligence. [2]
Because myelin improves the transmission of stimuli in the brain , it determines the speed of all processes occurring. Proper functioning of these processes is crucial for overall mental performance , as well as for learning and memory processes!
Take-home message: Myelin is the important protective layer that surrounds your nerve cells. Whether your brain is sufficiently supplied with myelin determines how quickly the numerous information processing processes in your brain can proceed!
BRAINEFFECT HACK : If you want to support your mental performance in general, vitamins B5 and B12 are what you're looking for. You can get these and other nutrients in our smart FOCUS capsules and our Think Drink FOCUS NOW .
3. The consequences of myelin deficiency
The effects of a deficiency in the myelin sheath are numerous. This is logical, considering that your entire brain and nervous system depend on this substance.
If there is a deficiency, signaling disruptions occur between your brain and other parts of your body, as a study by the Institute of Molecular Medicine & Genetics at the University of Georgia found. [3]
These include blurred vision, tingling or numbness throughout the body, and mental lapses. All of these are due to a weakness in the myelin sheath.
It often takes a long time to detect a deficiency because the symptoms can be so diverse. It is primarily triggered by weakened immune systems, infections, and inflammation. If the body is already weakened, the myelin sheaths can also be attacked.
Take-home message: A lack of myelin is associated with visual impairment, physiological and mental deficits.
4. Rebuild the natural myelin sheath!
First of all, there's no magic formula for rebuilding the myelin sheath. However, some methods and tips are claimed to be beneficial for rebuilding the myelin sheath .
To understand this, you first need to know how they are formed. There are two types of cells that can produce myelin: oligodendrocytes (CNS) and Schwann cells (PNS).
While Schwann cells are distributed throughout the body, oligodendrocytes are more commonly found in the brain and are responsible for the regeneration of myelin.
1. Sleep
One of the most important factors is restful sleep . As a study by the Department of Psychiatry at the University of Wisconsin-Madison found, during REM sleep, the body produces more cells that are needed as a starting material for oligodendrocytes. [4]
The better you recover and the more sleep you give your body, the more myelin can be produced. The opposite is true with stress and overtiredness. If you don't give your body and brain enough rest, cells die faster.
It is therefore extremely important for your mental performance that you get a good night's rest so that the important myelin can be formed.
Tips for falling asleep in the sleep guide
Also interesting in the context of myelin and sleep: The myelin sheath in our brain is closely linked to habits and rituals that we perform automatically every day.
As Shawn Stevenson writes in his book "Sleep Smarter" [5], our bedroom, for example, should be designed to serve the sole purpose of sleeping.
Just as we enter the bathroom to brush our teeth or wash ourselves, we should only enter the bedroom to sleep.
The process of repetition and establishing a routine in the evening helps to stimulate myelin - like a kind of muscle.
BRAINEFFECT HACK : If you often need longer to fall asleep in the evening, our SLEEP capsules and SLEEP SPRAY with melatonin can help you fall asleep faster.
2. Ketosis
A ketogenic diet or ketones can support the regeneration of the myelin sheath . A ketogenic diet has been shown to be effective in a patient suffering from hypomyelination. [6]
In this disease , myelination is impaired from birth due to a deficiency of AGC1 (aspartate-glutamate carrier) . In this case, the ketogenic diet was able to improve myelination by compensating for a deficiency in a specific enzyme (AGC1, which contributes to the formation of N-acetylaspartate in oligodendrocytes).
On the other hand, ketones also serve as an energy source and precursor for lipid synthesis in the important oligodendrocytes in the brain and can thus support myelination. [7]
BRAINEFFECT HACK : With us you get high-quality MCT oil ROCKET C8 from which your body can produce ketone bodies for ketosis particularly quickly.
3. The Omega-3 fatty acid DHA
The total fat content of your brain consists of approximately 20% of the essential omega-3 fatty acid DHA . Even during pregnancy, the development of an infant's cerebral cortex depends on the omega-3 fatty acid DHA, which is stored during the first two years after birth.
This phase of DHA deposition coincides with the onset of myelination, indicating that both processes are closely linked. It is believed that DHA is required to promote myelination.
Everything about Omega-3 fatty acids
A reduction in DHA in the diet can ultimately lead to learning and memory problems in adults as well. This can be attributed to an excessively high omega-6 to omega-3 ratio, which is often found in today's society.
One study found that this can have at least some negative effects on myelin growth. [8]
BRAINEFFECT HACK : Still looking for a high-quality source of omega-3? We have two for you. Either in the form of sustainable KRILL BOOST or the vegan alternative made from algae oil , VEGAN OMEGA 3 .
4. Vitamin D and Vitamin K2
Vitamin D and vitamin K2 are also linked to myelin. Studies have shown that the vitamin D receptor can increase the production of oligodendrocytes [9], and vitamin K is involved in the increase of so-called "sulfatides," a component of the myelin membrane layer. [10]
BRAINEFFECT HACK : We have high-quality and high-dose VITAMIN D3 in combination with Vitamin K2 for you.
5. Choline, vitamin B12 and vitamin B5
As we've discovered, vitamin B12 , citicoline , and vitamin B5 (pantothenic acid) are particularly important for myelin formation. These are some of the precursors your brain needs to synthesize myelin.
Vitamin B5 is essential because it helps in the synthesis of fats ingested through food - and myelin is made up of up to 70% fats.
But vitamin B5 is not only responsible for this, it also helps with the synthesis of acetylcholine, the important neurotransmitter in your brain.
The active ingredient citicoline also supports this task. In addition to the formation of acetylcholine, it is primarily responsible for the repair of damaged myelin sheaths .
Since these two substances are micronutrients and vitamins that are always found in food only in relatively small doses, a supplement can be useful as a targeted application.
BRAINEFFECT HACK: FOCUS contains vitamins B5 and B12. It provides your brain with micronutrients that can support myelin formation and help maintain mental performance.
5. Conclusion
Myelin is an essential substance for you because it protects your nerve cells and plays a key role in transmitting stimuli through your central nervous system.
You can make sure you consume enough nutrients for myelin production. This will especially benefit your ability to concentrate.
6. Studies
[1] Morell P, Quarle RH (1999) University of North Carolina at Chapel Hill. Basic Neurochemistry: Molecular, Cellular and Medical Aspects. 6th edition. The Myelin Sheath. [ https://www.ncbi.nlm.nih.gov/books/NBK27954/]
[2] Podbielska M, Levery SB, Hogan EL (2011) Georgia Health Sciences University. Journal of Clinical Lipidology. The structural and functional role of myelin fast-migrating cerebrosides: pathological importance in multiple sclerosis. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3373471/ ]
[3] Haier RJ, Jung RE, Yeo RA, Head K, Alkire MT (2004) University of California. Neuroimage. Structural brain variation and general intelligence. [https://www.ncbi.nlm.nih.gov/pubmed/15325390]
[4] Bellesi M, Pfister-Genskow M, Maret S, Keles S, Tononi G, Cirelli C (2013) University of Wisconsin-Madison. Journal of Neuroscience. Effects of Sleep and Wake on Oligodendrocytes and Their Precursors. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874087/]
[5] Stevenson, Shawn: Sleep Smarter. 21 Essentials Strategies to sleep your way to a better body, better health, and bigger Success. Page: 64
[6] Dahlin M, Martin DA, Hedlund Z, Jonsson M, von Döbeln U, Wedell A (2015) Karolinska Institute. Epilepsia. The ketogenic diet compensates for AGC1 deficiency and improves myelination. [https://www.ncbi.nlm.nih.gov/pubmed/26401995]
[7] Poduslo SE, Miller K (1991) The Johns Hopkins University School of Medicine. Neurochemistry International. Ketone bodies as precursors for lipid synthesis in neurons, astrocytes, and oligodendroglia (myelin) in hyperthyroidism, hyperketonemia and hypoketonemia. [https://www.ncbi.nlm.nih.gov/pubmed/20504680]
[8] Novak EM, Dyer RA, Innis SM (2008) University of British Columbia. Brain Research. High dietary omega-6 fatty acids contribute to reduced docosahexaenoic acid in the developing brain and inhibit secondary neurite growth. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772061/#B160-nutrients-08-00099]
[9] de la Fuente AG, Errea O, van Wijngaarden P, Gonzalez GA (2015) University of Cambridge. The Journal of Cell Biology. Vitamin D receptor-retinoid X receptor heterodimer signaling regulates oligodendrocyte progenitor cell differentiation. [https://www.ncbi.nlm.nih.gov/pubmed/26644513]
[10] Crivello NA, Casseus SL, Peterson JW (2010) Tufts University Boston. Journal of Nutritional Biochemistry. Age- and brain-region-specific effects of dietary vitamin K on myelin sulfatides. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2891353/]
{{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}
