What is *The Better Brain* by Bonnie J. Kaplan about?

*The Better Brain* explores the link between nutrition and mental health, arguing that deficiencies in vitamins and minerals contribute to rising rates of depression, anxiety, and ADHD. Authors Bonnie J. Kaplan and Julia Rucklidge present evidence-based strategies to improve brain health through dietary changes, including a Mediterranean-style diet and targeted supplementation, supported by 300+ peer-reviewed studies.

Who should read *The Better Brain*?

This book is essential for individuals struggling with mental health challenges, parents seeking to support children’s cognitive development, and anyone interested in non-pharmaceutical approaches to well-being. It’s also valuable for healthcare professionals exploring nutrition’s role in mental health.

Is *The Better Brain* worth reading?

Yes—the book offers a paradigm-shifting perspective backed by decades of clinical research. It combines scientific rigor with practical tools, including 30+ mood-boosting recipes and supplement guidelines, making it a actionable guide for improving mental resilience.

What are the key concepts in *The Better Brain*?

Key ideas include: - **Nutrient depletion**: Modern diets and soil degradation reduce essential vitamins/minerals critical for brain function. - **Mediterranean diet**: Emphasizes fresh produce, nuts, and seeds to stabilize mood. - **Micronutrient therapy**: Broad-spectrum supplements can outperform single-nutrient approaches for conditions like ADHD.

What credentials do the authors of *The Better Brain* have?

Bonnie J. Kaplan, PhD, is a Professor Emerita at the University of Calgary with 45+ years researching nutrition’s impact on brain health. Co-author Julia Rucklidge, PhD, is a clinical psychologist. Together, they’ve published 300+ studies and pioneered micronutrient treatments for mental disorders.

Does *The Better Brain* critique traditional mental health treatments?

While not dismissing medication, the authors argue that overreliance on pharmaceuticals ignores root causes like poor nutrition. They advocate integrating dietary changes with conventional therapies for more sustainable outcomes.

Are there recipes in *The Better Brain*?

Yes—the book includes 30+ recipes designed to boost brain health, such as nutrient-dense meals rich in omega-3s, antioxidants, and minerals. Examples include salmon bowls, leafy green salads, and seed-based snacks.

How does *The Better Brain* compare to other mental health books?

Unlike titles focusing solely on therapy or medication, *The Better Brain* emphasizes nutrition’s foundational role. It complements works like *Brain Energy* by Dr. Chris Palmer but stands out for its specific dietary protocols and clinical case studies.

更好的大脑

营养如何帮助你克服焦虑、抑郁、多动症（ADHD）和压力

邦妮·J·卡普兰和朱莉娅·J·拉克利奇

3.79(668 Reviews)

《更好的大脑》概述

你的大脑困扰是否可能根源于营养问题？《更健康的大脑》（The Better Brain）揭示了突破性的研究，展示了饮食改变如何对抗焦虑、抑郁和多动症（ADHD）——这挑战了大型制药公司的统治地位，并位列 2021 年阅读量最高的健康文章之一。如果你的心理健康解决方案就在你的餐盘里呢？

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第 1 章

The Nutritional Revolution Transforming Mental Health

What if the solution to many mental health problems was right in your kitchen, not in a pill bottle? Imagine a world where depression, anxiety, ADHD, and even psychosis could be significantly improved through proper nutrition rather than medication. This revolutionary concept forms the backbone of "The Better Brain," a groundbreaking work by neuroscientists Bonnie J. Kaplan and Julia J. Rucklidge that has garnered attention from health professionals worldwide and earned praise from integrative medicine pioneer Dr. Andrew Weil. The book challenges our medication-first approach to mental health, presenting compelling evidence that proper brain nutrition can transform lives. While conventional psychiatry has spent decades focusing on chemical imbalances and pharmaceutical solutions, this research suggests we've been missing something fundamental: the brain's insatiable need for proper nutrients. With mental health issues affecting one in five Americans and suicide rates climbing despite increased medication use, this nutritional approach offers new hope for millions suffering in silence.

第 2 章

The Missing Link in Mental Health Treatment

Despite billions spent on research and a dramatic increase in psychiatric medication prescriptions, mental illness rates continue to rise across Western countries. Antidepressant use has tripled since 2000, with 15.5 million Americans taking them for at least five years. Yet recovery rates remain unchanged from fifty years ago, and suicide rates have steadily increased. This suggests our current approach isn't addressing the underlying problem. The medical establishment's neglect of nutrition's role in mental health represents a profound blind spot. While Harvard-trained physicians like Dr. Andrew Weil received just thirty minutes of nutrition education during four years of medical training, mounting evidence shows that dietary modifications can dramatically improve mental health symptoms. This knowledge gap isn't accidental-pharmaceutical companies have heavily influenced physician education and scientific research for decades, skewing information about treatment efficacy and safety. The connection between nutrition and mental health isn't new. Hippocrates advised "let food be thy medicine" over two millennia ago, and nineteenth-century physicians commonly attributed mental symptoms to "imperfect nutrition." This wisdom was largely forgotten mid-twentieth century with the explosion of pharmaceutical drugs targeting the brain. Medical education shifted away from nutrition while drug companies gained unprecedented control over the medical narrative. Modern medicine's fixation on "magic bullet" treatments-one solution for one problem-has further undermined nutritional approaches. Researchers spent decades testing single nutrients for mental disorders with only modest results, failing to recognize that the brain's complexity requires multiple nutrients working synergistically, not isolated ingredients. This single-nutrient mindset developed from successes with deficiency diseases like scurvy (vitamin C) and pellagra (niacin), but proved fundamentally flawed for brain health. Financial influence has further distorted treatment recommendations. Clinical practice guidelines are typically written by committees with pharmaceutical company ties-in Canada, 59% of mental health treatment guideline developers received pharmaceutical funding. This explains why nutrient treatments rarely appear in guidelines despite strong evidence. Even when studies meet FDA requirements for proving efficacy, the results have minimal impact because "money talks."

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第 3 章

Your Brain's Insatiable Nutritional Demands

Though it's only 2% of your body weight, your brain demands 20-40% of all nutrients you consume. This metabolic glutton requires a quart of blood every minute-ten times what you'd expect for an organ its size-to deliver essential nutrients that power brain metabolism. Consider serotonin production: converting tryptophan to serotonin requires three minerals (iron, phosphorus, calcium) and vitamin B6, while the breakdown pathways need five minerals and three B vitamins. No single nutrient is special-your brain needs the full spectrum working together for optimal function. Every cell in your body contains mitochondria-tiny energy factories that convert nutrients into ATP, the molecule essential for life. This process involves complex metabolic cycles completely dependent on dietary nutrients working together. No single nutrient can power this system alone-they're all necessary for your brain's energy production. Your genes aren't fixed determinants of your fate but function more like dimmer switches that can be turned up or down-a concept called genetic expression. Environmental factors, including nutrition, can modify gene expression. Even identical twins with the same genetic code don't always develop the same conditions, with concordance rates for disorders like schizophrenia below 80%. This proves that environmental factors-epigenetic variables-can influence how genes express themselves. The methylation cycle transfers methyl groups billions of times per second to DNA, hormones, immune cells and neurotransmitters, repairing DNA breaks and regulating hormones. This process requires numerous nutrient cofactors like zinc, folate, and B vitamins. Poor nutrition and environmental toxins can disrupt optimal methylation, affecting whether genes are silenced (methylated) or activated (unmethylated).

第 4 章

When Your Brain Needs Extra Nutritional Support

Our brains require additional nutrients during specific periods or conditions. During chronic stress, the fight/flight response depletes nutrients as it takes priority over other bodily functions through the triage theory. When we experience stress, our bodies prioritize survival functions-just as emergency rooms treat the most critical patients first. Modern stressors like work pressures, traffic, and even existential worries trigger this response, leading to excessive release of stress hormones like adrenaline and cortisol. While helpful for acute stress, chronic activation depletes nutrients as the body diverts resources to survival mechanisms at the expense of concentration, mood regulation, and sleep. Genetic differences like inborn errors of metabolism may create higher-than-normal nutrient requirements for optimal brain function. Some people have genetic mutations causing defective enzymes that require larger-than-normal amounts of nutrients to function properly. Biochemist Bruce Ames documented fifty human genetic mutations creating excessive need for vitamin cofactors, each associated with physical ailments that could be corrected through vitamin supplementation. Long-term medication use can deplete nutrients-aspirin affects vitamin C, contraceptives decrease folate and other vitamins, mood stabilizers reduce various micronutrients, and statins inhibit CoQ10 function. Excessive inflammation increases nutrient needs, as does pregnancy, when supplementation protects both mother and developing fetus. The teenage years represent another metabolically demanding period when the brain undergoes massive growth and rewiring, particularly in the frontal lobes responsible for cognitive skills, impulsivity, and emotional regulation. Teenagers' enormous appetites reflect their heightened nutritional needs during this "brain under construction" phase. As we age, our brains require more nutrients to combat cognitive decline. A 2019 study of nearly 200,000 individuals found that even those with high genetic risk for dementia had lower disease rates when following healthy diets. Nutrients protect telomeres-DNA sequences at chromosome ends that serve as aging biomarkers-from stress-induced attrition. The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) has shown remarkable results, with followers appearing 7.5 years cognitively "younger" than non-followers.

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第 5 章

The Gut-Brain Connection: Your Second Brain

The connection between gut and brain has been intuitively understood for centuries, and now science confirms this relationship. Our bodies host numerous specialized microbial communities-from our mouths, skin, and gut to even our eyelashes. The gut microbiome, containing about 90% of our body's microbes, is particularly crucial. Digestion begins the moment food enters our mouth, with us swallowing approximately 140 billion bacterial cells daily that help seed our intestinal microbiome. The mouth and gut are "two stops on the same bus line," sharing major bacterial groups like Bacteroidetes and Firmicutes that thrive on plant-based diets. Beyond digestion, these microbes influence immune and metabolic function, gene expression, and mental health. In the 1980s, researchers noted that most mental health patients suffered from digestive problems, but they wrongly assumed mental health issues caused the gut problems. Today's microbiome research explores the reverse-that digestive problems may actually cause mental health problems. This paradigm shift suggests improving gut microbiome health could significantly benefit mental function. Recent advances allow scientists to identify bacterial diversity in the microbiome with unprecedented detail. Research now explores whether gut bacteria can influence emotions and behavior. Remarkable studies show that fecal microbiota transplants can not only cure intestinal infections but potentially affect mental health. In mice studies, transferring gut microbes between animals transferred emotional traits like anxiety, while also changing levels of BDNF in the brain's emotional centers. Communication between gut and brain occurs through multiple channels, including immunity, metabolism, endocrine function, and the vagus nerve-explaining why you can trust your "gut feeling." Less diverse microbiomes correlate with poorer mental health, with specific bacterial strains potentially linked to conditions like ADHD, schizophrenia, and depression.

第 6 章

Our Declining Food Supply: Not Your Grandmother's Peach

The health of soil microbiomes directly impacts human nutrition and brain health. Like our gut microbiome, soil is alive with microorganisms-bacteria, fungi, protozoa, and nematodes-so numerous that a teaspoon of healthy soil contains more organisms than there are humans on Earth. These microbes form symbiotic relationships with plants, with fungi creating vast underground networks (the "wood-wide web") that transport nutrients and enable plant communication. Plants growing in healthy soil can utilize any of the 118 periodic table elements they need. They require at least fifteen essential minerals to synthesize approximately fifteen vitamins-nutrients we obtain by eating plants or animals that eat plants. Unlike plants, humans can synthesize very few vitamins ourselves. Some B vitamins and vitamin K are produced by our gut bacteria (not our cells), while vitamin D is produced in skin exposed to sunlight. For all other essential vitamins and minerals, we're entirely dependent on our food or supplements. Unfortunately, modern agricultural practices are destroying vital soil microbiomes, compromising the nutritional value of our food. Modern fruits and vegetables lack the nutritional value of those from previous generations due to declining soil mineral content. Studies show alarming mineral losses since 1940: 19% less magnesium, 29% less calcium, 37% less iron, and 62% less copper. Years of tilling and crop rotation deplete soil minerals, which standard NPK (nitrogen, phosphorus, potassium) fertilizers don't fully replace. Plants can't manufacture minerals-they must absorb them from soil-and neither can humans. A 2018 analysis of forty soil samples across western Canada found only magnesium consistently met acceptable levels, while twelve other essential minerals fell below acceptable levels in most samples-even in organic fields, demonstrating that "organic" doesn't necessarily mean mineral-rich. Beyond soil depletion, modern food production prioritizes rapid growth, appearance, and shelf life over nutrition and flavor. Faster-growing crops spend less time absorbing soil minerals needed for vitamin synthesis. Genetic modifications for sweetness or quicker ripening increase carbohydrate content at the expense of essential nutrients. Climate change is paradoxically causing plants to grow larger but with fewer micronutrients. Higher carbon dioxide levels lead to plants with more carbohydrates but less protein and minerals-essentially creating "sugar bombs" with diminished nutritional value. Studies of spring wheat grown in high CO2 conditions showed a 7% decline in protein, decreased iron and manganese, and increased carbohydrates. As our planet warms, our food supply is becoming less nutritious for brain health.

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第 7 章

The Power of Food Choices on Mental Health

The last decade has revealed compelling research on how nutrients influence mental wellbeing-affecting mood, sleep, concentration, and stress management. This research addresses a critical causality question: Does processed food cause mental health problems, or do mental health issues drive unhealthy food choices? The evidence now clearly shows that diet quality precedes mental health outcomes. Multiple cross-sectional studies across different cultures consistently demonstrate that people who eat whole foods have fewer mental health symptoms than those consuming processed diets. Australian research found women eating traditional diets (vegetables, fruit, meat, fish, whole grains) had lower rates of depression and anxiety than those consuming Western diets. Korean studies linked ADHD symptoms to fast food and soft drinks rather than fruits and vegetables. Even more convincingly, prospective studies reveal that poor diets predict the onset of depression and other mental health issues years later, while healthier diets are protective. UK research following 3,000 middle-aged adults found those consuming mostly sweet desserts, fried food, and processed meat had higher depression rates five years later. The Spanish SUN project tracked 9,000 adults and found fast food consumption predicted new depression cases. Fish consumption is particularly significant-countries with high fish intake show dramatically lower rates of depression, bipolar disorder, and other psychiatric conditions. Population studies reveal extraordinary mental health benefits from fish consumption, with countries showing high seafood intake demonstrating 65 times lower lifetime depression risk, 50 times lower postpartum depression risk, and 30 times lower bipolar disorder risk. For pregnant women, diet quality directly impacts both maternal mental health and offspring development. Poor maternal diet correlates with higher rates of prenatal and postpartum depression and anxiety. Norwegian research found mothers consuming more processed food during pregnancy had children with more behavioral problems at age five. French studies linked Western diets during pregnancy to childhood hyperactivity and inattention. Studies consistently show that healthier diets improve mental health, including the SMILES trial which demonstrated that adults with depression who improved their Mediterranean-style diet experienced significant mood improvements, with 32% achieving remission compared to just 8% in the social support group. Similar results were found in the HELFIMED study and a study targeting young adults that used just a 13-minute instructional video.

第 8 章

Treating Mental Health Disorders with Broad-Spectrum Nutrients

While dietary changes are the most important first step toward better mental health, sometimes they aren't enough to resolve mental health problems. Broad-spectrum multinutrient supplements can provide additional support, with research showing they can effectively address various psychiatric symptoms without relying on single-nutrient "magic bullet" solutions. Research using broad-spectrum multinutrient supplements has shown substantial reduction in ADHD symptoms across multiple studies. In Julia's randomized controlled trials with both adults and children, about half of participants taking multinutrients showed significant improvement rated as "much" to "very much improved" by clinicians, with another 30% showing milder improvement. The benefits extended beyond core ADHD symptoms to include improved emotional regulation. Nine-year-old Isaiah exemplifies these benefits-after experiencing medication side effects that made him "zombified," the multinutrient treatment dramatically improved his behavior and academic performance, with his mother reporting that the nutrients "absolutely saved our lives as a family." Multiple studies have shown promising results using nutrient formulas for autism. Professor James Adams at Arizona State University conducted a small pilot RCT with twenty children using Spectrum SupportTM, finding improvements in sleep, gastrointestinal problems, and trends toward better behavior and language. A larger follow-up RCT with 141 participants using a modified formula (SyndionTM) showed reduced tantrums and hyperactivity plus improved receptive language. Though randomized controlled trials for bipolar disorder using nutrients have been difficult to conduct due to resistance from the psychiatric establishment, numerous open-label trials, case studies, and database analyses using the EMP formula have consistently shown improved symptoms and reduced medication needs in both adults and children with bipolar symptoms. Some studies report up to 80% of participants experiencing substantial symptom reduction. Dr. Lewis Mehl-Madrona has pioneered studies using multinutrient approaches for psychosis and schizophrenia. When followed for two years and compared to thirty-one patients on standard treatment, those taking both medication and multinutrients showed significantly fewer psychosis symptoms at fifteen months, with even stronger differences at two years. The nutrients also allowed for lower medication dosages with fewer side effects.

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第 9 章

Nutrients for Life's Common Challenges

Life presents many challenges that don't fit psychiatric diagnostic categories but still impact our quality of life and relationships. Broad-spectrum nutrients can help address these common struggles, from addiction to sleep problems, offering natural solutions backed by emerging research. Julia's case study of Brian showed remarkable results when he took a multinutrient formula (EMP) for mood dysregulation-not only did his depression improve dramatically, but he spontaneously quit smoking and reduced marijuana use. When he stopped the nutrients, his symptoms returned along with smoking, only to improve again when resuming supplementation. A controlled study found that 42% of smokers taking multinutrients achieved full abstinence for twelve weeks versus 23% in the placebo group-results comparable or better than pharmaceutical options like Champix but with fewer side effects. Nutrients have shown remarkable effectiveness in reducing aggression and violent behavior across various populations. Multiple studies demonstrate significant reductions in antisocial behaviors-one study showed 47 percent fewer antisocial behaviors requiring discipline in children taking multinutrients compared to placebo. Similar effects have been documented in prison populations. Nutrients show promising effects on cognitive function across the lifespan. The VITACOG trial at Oxford found remarkable results in seniors with mild cognitive impairment: those receiving B vitamins experienced 53 percent slower whole-brain atrophy and up to 90 percent slower atrophy in specific brain regions. Nutrients may also benefit traumatic brain injury (TBI) recovery, as demonstrated by the case of Tristan, a military munitions specialist with severe emotional dysregulation following a TBI, whose mood stability dramatically improved over 12 months of supplementation. PMS affects 20-30 percent of women, with 1.2-6.4 percent experiencing the more severe premenstrual dysphoric disorder (PMDD). In an RCT comparing vitamin B6 to a multinutrient formula (EMP), both treatments were highly effective-72 percent of the EMP group and 60 percent of the B6 group achieved remission after three cycles. Women taking the broad-spectrum formula also showed greater improvement in quality of life measures. Insomnia affects 12-15 percent of adults and up to 50 percent of primary healthcare patients. In an eight-week study with seventeen participants taking Optimal Balance (a variation of DEN) at breakfast and lunchtime, significant improvements were observed in time to fall asleep, number of night awakenings, and sleep quality. Participants also reported better stress coping, reduced anxiety, and improved mood.

第 10 章

Building Resilience to Trauma and Stress

Natural disasters and traumatic events can have devastating psychological impacts. With climate change increasing extreme weather events, we need to ensure our brains are prepared to manage the resulting stress. Current research shows the powerful effect of nutrient supplementation for trauma survivors, yet this simple, cost-effective solution remains largely unknown to the public. When trauma occurs, our bodies initiate the fight/flight response, releasing stress hormones like adrenaline and cortisol that trigger physiological changes: digestion shuts down, blood redirects to muscles, and muscle tension increases for potential escape. After a threat passes, psychological distress varies unpredictably-from anxiety and fear to depression, dissociation, and irritability. When these symptoms persist and compromise daily functioning, they're classified as PTSD, affecting about 7 percent of the population lifetime and 30-60 percent of disaster survivors. Research across multiple countries over the past two decades has consistently demonstrated that B vitamins improve resilience to stress. Studies focusing on workplace stress, university students, and community members show B vitamins reduce general stress quickly and effectively. B vitamins are crucial because they support the methylation cycle, neurotransmitter production, glucose metabolism (vital for the fight/flight response), and pathways that reduce inflammation. Following the Christchurch earthquakes in New Zealand, Julia designed an online clinical trial comparing different nutrient formulas: Berocca (B-complex) and EMP at two doses. The 91 participants showed significant improvements in stress, anxiety, and mood, with PTSD rates dropping from 65% to 19% in treated groups while remaining unchanged in the untreated group. The higher EMP dose (8 capsules daily) showed the greatest benefits, suggesting that providing additional nutrients during extreme stress helps replenish depleted stores diverted to the fight/flight response. After the March 15, 2019, terrorist attack on two Christchurch mosques that killed 51 people and injured 40, Julia fundraised to purchase Optimal Balance supplements and distributed them free to affected members of the Muslim community. Through online monitoring of 26 participants, Julia observed remarkable results: before treatment, 77% of participants met the criteria for probable PTSD; after an average of five weeks of multinutrient supplementation, this dropped to just 23%-meaning 70% of those with likely PTSD achieved remission. One survivor, Mirwais, who narrowly escaped death when a bullet grazed his skull, reported significant improvements in sleep, mood stability, and reduction in flashbacks, anger, and fear after taking the supplements.

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第 11 章

Practical Steps for Better Brain Nutrition

The best approach to optimal brain health is focusing on real, whole foods-not ultra-processed products filled with chemicals. As Michael Pollan succinctly advised: "Eat food. Not too much. Mostly plants." This means consuming foods our ancestors would recognize, avoiding items that come in boxes with long, unpronounceable ingredient lists. Research consistently shows the Mediterranean diet offers the most mental health benefits. This eating pattern focuses on what to eat more of rather than restrictions: fresh foods high in vegetables, fruits, nuts, healthy fats, dairy products, lean meat, fish, and whole grains, while minimizing processed packaged foods. Contrary to popular belief, eating healthy doesn't have to be expensive. In fact, the Australian ModiMed diet study showed participants' weekly food costs dropped from $138 to $112 after adopting healthier eating habits. Home-cooked meals are typically more economical than processed, packaged, or restaurant foods. While whole foods should be your primary nutrient source, supplements may benefit those experiencing intense stress, trauma, pregnancy, postpartum issues, serious mental health problems, or those with family histories of mental disorders. Many people find that taking supplements first helps them feel better, which then motivates them to improve their diet further. Finding the best supplements for mental health can be complicated. Two key concepts are essential for evaluating supplements: breadth and dose. Breadth refers to the variety of nutrients included-there's no single magic ingredient for mental health, but rather the combination of approximately thirty minerals and vitamins working together in balance. Dose matters tremendously, as Recommended Dietary Allowances (RDAs) were developed for healthy individuals and represent minimum intake to prevent deficiency diseases, not optimal brain functioning. Several multinutrient products have scientific evidence supporting their potential mental health benefits. EMPower/EMPowerplus and Daily Essential Nutrients (DEN) have the strongest scientific base with over fifty peer-reviewed studies. Other evidence-backed options include Brain Child Spectrum Support for autism, Berocca and Blackmores Executive B for stress, Forceval for aggression in prisoners, Enlyte for depression (particularly in those with MTHFR gene variants), and Optivite for PMS.

第 12 章

A Vision for a Healthier Mental Health Future

The authors envision a three-step approach to mental health care. Step One involves educating people with mental health challenges about eating real food and following a Mediterranean diet. Step Two recommends broad-spectrum multinutrient supplements for those who don't get enough benefit from diet alone. Step Three refers those still struggling to counseling, medication, or family therapy. They emphasize that nutrition should be the primary treatment that patients receive first, with medication considered a supplement if needed at all. This approach could reduce mental health referrals by at least one-third, easing the burden on stretched resources. Case studies show treatment with broad-spectrum multinutrients can resolve mental health problems at less than 10% of conventional care costs. Marie, diagnosed with multiple psychiatric disorders, spent 70% of five years as an inpatient at about $60,000 annually. After starting EMP in 2001, she never needed additional mental health care, saving an estimated $1.2 million in inpatient costs alone over twenty years. Seven evidence-based policy changes are needed: nutritional education for expectant mothers; treating children with diet and nutrients before medications; implementing nutrition education in mental health facilities; teaching medical students about nutrients in brain metabolism; educating psychiatric students about nutrition treatments; healthcare systems covering nutrition education and multinutrient formulas; and agribusiness improving soil mineral density. The stigma of mental illness stems from fear of the unknown. Viewing mental health problems as nutritional issues would eliminate stigma, as there's no shame in needing to improve one's diet. In a healthier future, mental symptoms would indicate "imperfect nutrition" and people would be taught better eating habits first. With 20% of people suffering from mental disorders, businesses facing sick leave costs, schools spending scarce resources on mental health services, and children being medicated at young ages with unknown long-term effects, the social burden of poor food choices has become too great. The authors conclude with optimism: "Change is not difficult. Change is possible. Change is achievable."

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《更好的大脑》核心主题

nutritional psychiatry
micronutrient therapy
brain metabolism
epigenetic expression
gut-brain axis

《更好的大脑》经典语录

Let food be thy medicine.
Money talks.
Your brain needs the full spectrum working together.
Genes aren't fixed determinants of your fate.
Teenagers' enormous appetites reflect their heightened nutritional needs.

《更好的大脑》主要人物

Bonnie J. KaplanNeuroscientist and co-author of the book
Julia J. RucklidgeNeuroscientist and co-author of the book
Dr. Andrew WeilIntegrative medicine pioneer and physician

关于作者

Bonnie J. Kaplan 博士与 Julia J. Rucklidge 博士是《更强大脑：通过营养克服焦虑、对抗抑郁、减少多动症和压力》（The Better Brain: Overcome Anxiety, Combat Depression, and Reduce ADHD and Stress with Nutrition）一书的共同作者，她们是营养精神病学领域先驱性的临床心理学家和研究人员。

Kaplan 是卡尔加里大学卡明医学院的荣誉退休教授。她发表了 180 多篇关于营养对大脑健康作用的研究论文，并创立了阿尔伯塔省妊娠结局与营养研究项目。

Rucklidge 是新西兰坎特伯雷大学的教授，也是心理健康与营养研究实验室的主任。她关于微量营养素的 TEDx 演讲获得了 160 万次观看，为她赢得了全球认可。

她们的书籍融合了数十年的同行评审研究——包括她们在灾后心理健康和多动症方面的里程碑式研究——以及实用策略，书中包含 30 多种食谱和基于证据的营养方案。两人均获得过罗杰斯博士奖（Dr. Rogers Prize）等荣誉，并入选加拿大“心理健康领域 150 位变革者”。

《更强大脑》由哈珀柯林斯（HarperCollins）和企鹅兰登书屋（Penguin Random House）出版，将她们合作发表的 300 多篇论文浓缩为一份通过饮食改变心理健康的科学指南。

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Morning Anxiety to Steady Focus

High-achievers often struggle with morning dread that sabotages their productivity before the day even begins. This plan is designed for professionals and students who need science-backed tools to regulate their nervous system and transform nervous energy into calm, sharp focus.

1 h 30 m•3 章节

由哥伦比亚大学校友在旧金山创建

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由哥伦比亚大学校友在旧金山创建

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

查看更多网络上关于 BeFreed 的讨论

开启你的学习之旅，就是现在

第 6 章

更好的大脑

概述《更好的大脑》概述

一本书，多种聆听方式。

The Nutritional Revolution Transforming Mental Health

The Missing Link in Mental Health Treatment

边听边看，每个词都清晰呈现

Your Brain's Insatiable Nutritional Demands

When Your Brain Needs Extra Nutritional Support

从 《更好的大脑》中收获更多

The Gut-Brain Connection: Your Second Brain

Our Declining Food Supply: Not Your Grandmother's Peach

边听边看，每个词都清晰呈现

The Power of Food Choices on Mental Health

Treating Mental Health Disorders with Broad-Spectrum Nutrients

从 《更好的大脑》中收获更多

Nutrients for Life's Common Challenges

Building Resilience to Trauma and Stress

边听边看，每个词都清晰呈现

Practical Steps for Better Brain Nutrition

A Vision for a Healthier Mental Health Future

你已读完 《更好的大脑》

《更好的大脑》核心主题

《更好的大脑》经典语录

《更好的大脑》主要人物

关于作者

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关于本书的常见问题

What is The Better Brain by Bonnie J. Kaplan about?

Who should read The Better Brain?

Is The Better Brain worth reading?

What are the key concepts in The Better Brain?

发现更多

1,000,000+ curious minds.

1,000,000+ curious minds.

一本书，多种聆听方式。

The Nutritional Revolution Transforming Mental Health

The Missing Link in Mental Health Treatment

边听边看，每个词都清晰呈现

Your Brain's Insatiable Nutritional Demands

When Your Brain Needs Extra Nutritional Support

从 《更好的大脑》中收获更多

The Gut-Brain Connection: Your Second Brain

Our Declining Food Supply: Not Your Grandmother's Peach

边听边看，每个词都清晰呈现

The Power of Food Choices on Mental Health

Treating Mental Health Disorders with Broad-Spectrum Nutrients

从 《更好的大脑》中收获更多

Nutrients for Life's Common Challenges

Building Resilience to Trauma and Stress

边听边看，每个词都清晰呈现

Practical Steps for Better Brain Nutrition

A Vision for a Healthier Mental Health Future

你已读完 《更好的大脑》

用户还喜欢

发现更多

《更好的大脑》概述

从《更好的大脑》中收获更多

从《更好的大脑》中收获更多

你已读完《更好的大脑》

从《更好的大脑》中收获更多

从《更好的大脑》中收获更多

你已读完《更好的大脑》