Brain boosting bio-actives: what really works?
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Transcript of Brain boosting bio-actives: what really works?
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Brain-boosting bio-actives: what really works?
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Why brain health is HOT right now
• 1 in 4 suffer with a mental health condition• 12 million adults see their GP for this – most cases stress-
related anxiety and depression• 13.3 million working days lost each year due to stress-related
illness• Cognitive decline and dementia are on the rise• 1 in 5 older adults suffer with depression and/or dementia• 7% of over 65s have dementia • 20% of over 80s have dementia
Issues affecting the brain and mind are widespread
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The Problem
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With nearly all of UK adults affected by one of the four following need-states determining how we can utilise nutrition to treat and prevent mental illness is of key
public health importance
• Depression will affect 1 in 4 people in their life
• 7% of over 65s have dementia. Expected to increase by 40% in next 12 years
• 3.2m (13%) adults work 48hrs/week; 16% in South East England
• 1/4 of adults have taken sick leave due to stress; 10% of adults have occasional panic attacks
Stress Mental performance
MoodCognitive decline
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Introducing MindCare®
Having specialised in omega-3 lipid therapeutics for over a decade, we havetranslated our extensive expertise from our cutting edge science-based omega-3 EPA supplements and our understanding of brain development, cognition andmental health into a premium mass market wellbeing offering for adults seeking tomake the most of life. MindCare® supplements deliver the foundationalingredients for the brain and all-round health to transform how people feel.
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Nutrition for brain and mental health –the evidence
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Brain studies are extremely difficult to conduct
Why??
What's the optimal length of time for this intervention
Which nutrients should be used? Single, isolated nutrients or blends….
What dose do we give?
What's the right population for this study and intervention?
What else might be affecting the participants’ brains?
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Omega-3s
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Lipids and the brain 18 = Stearic18:2 = Linoleic20:3 = DGLA20:4 = AA22.5 = DPA
18.3 = α-LA20.5 = EPA22.5 = DPA22.6 = DHA
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EFSA panel outcomes of DHA:
• The Panel notes that there is a well established role of DHA in brain function
• The Panel concludes that a cause and effect relationship has been established between the consumption of DHA and the maintenance of normal brain function
• The Panel considers that in order to bear the claim, foods should contain 250 mg of DHA in one or more servings
http://www.efsa.europa.eu/sites/default/files/scientific_output/files/main_documents/3840.pdf
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• Dominant polyunsaturated fatty acid in the brain• DHA vital for structure of the brain • Own unique structure ensures membranes are fluid and flexible
• Vital neuroprotection– neurotransmission, membrane channel and receptor function,
synaptic plasticity – memory and learning
DHA and the brain
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• Structurally, EPA not a key player but numerous other roles make it vital for brain structure and function
– protects DHA via reducing phospholipase A2 activity– major anti-inflammatory eicosanoid precursor – directly competes with
and displaces AA to reduce inflammation– interacts with genes directly to stimulate neurone growth and
differentiation– reduces oxidative stress– enhances focus, attention and processing speed – rapid β-oxidation in preference to DHA providing fuel for mitochondrial
energy production
EPA and the brain
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• EPA directly reduces stress perception and protects against HPA-axis dysregulation
• Reducing inflammation protects against degradation and reduced transportation of neurotransmitters at the synapse
Repeated exposure to stress = HPA-axis hyper responsiveness, anxiety, depression, inflammation, oxidative stress and increased cell ageing
Bosma-den boer 2012, Laugero et al., 2011Furuyashiki 2012 Keikolt-Glaser., 2010, Ros., 2009
EPA and the brain
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• EPA turnover considerably higher than DHA (brain DHA turnover is very low 4-5mg/day)
• Requires constant replenishment at higher levels than DHA– protects against the high levels of
inflammation, oxidative stress and HPA-axis dysregulation, common to modern diet and lifestyles
• EPA in excess of DHA – necessary to elicit mood and anti-inflammatory benefits
EPA and the brain
Roke and Mutch 2014:Supplementation with 1200mg EPA + 600mg DHA in young healthy males ages 18-25 for 12 weeks followed by 6 weeks washout
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BUT - does your fish oil deliver?
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Importance of oil concentration Higher concentrations increase cellular omega-3 levels more than the same dose provided at a lower concentration
Brunton and Collins 2007
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Importance of dose plus concentration Higher dose high concentrations from rTG fish oil increase cellular omega-3 levels up to 5x more than krill oil and 3x more than standard fish oil
Laidlaw et al., 2014 Comparison of manufacturer- recommended dose of rTG, EE concentrated fish oils with Krill oil (PL) and salmon oil (TG)
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The power of rTG omega-3
Dyerberg et al., 2010 graph shows the % increase in serum EPA+DHA content following 2 weeks of EPA and DHA supplementation Av. 3.3g per day.
rTG oil delivered biggest increase in serum lipid content in the lowest volume of oil and lowest total dose of EPA+DHA (all others delivered 200mg EPA + DHA or more)
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B vitamins
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• Vital for energy metabolism, synthesis of neurotransmitters, antioxidant protection
• Ensures optimal delivery of fuel to the brain – enhances cognition, relaxation, sleep, mental focus and
reduces stress and oxidative stress
B vitamin complex
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• Homocysteine recycling – by-product of the methylation cycle – necessary for the production of:– SAMe – metabolism of neurotransmitters serotonin, melatonin and dopamine– cysteine and glutathione – vital for antioxidant protection and detoxification processes– DNA – cell cycle, genetic replication, growth and development– carnitine, choline and CoQ10 – energy metabolism and mitochondrial function– myelin proteins – nerve transmission and CNS communication
• Homocysteine accumulation affects every function right down to the cellular level
B vitamin complex
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Other vital vitamins
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Vitamin C • further supports detoxification, provides antioxidant
protection against free radicals • reduces tiredness and fatigue• necessary for the proper functioning of the CNS and
psychological functioning
Vitamin E• sunflower seed source• antioxidant protection
Vital vitamins
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Vital vitamins
Vitamin D
• expression of nootropics (‘smart’ drugs)
• neurone growth and development
• calcium homeostasis – neurone firing
• detoxification - helping to rid the brain of protein build-ups
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Mind-modulating minerals
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Zinc • essential to the production of neurotransmitters• enhances neurotransmission via interaction with receptors, transporters
and ion channels in the neurone and synapse
Selenium• up-regulates glutathione production• main component of antioxidant enzymes• supports proper adrenal function – commonly disrupted by high stress and
poor diet – leads to poor sleep, memory problems and fatigue
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Magnesium
• Regulates the CNS via – neurotransmitter synthesis– neurone activity – synaptic plasticity
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Immune function and the brain
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• Stress, busy lifestyles, poor diet, ageing, poor sleep and low mood all negatively impact the immune system
• When we get sick, brain function and mood are dramatically reduced
• Vitamin C, E, D, zinc, selenium, omega-3 and B vitamins all work together to enhance, support and protect immune function
• Reduces likelihood of illness
• Prevents stress-induced immune weakening
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Immune function and the brain
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Stress and anxiety
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Chronic stress
HPA axis over-stimulation
Excess cortisol Inflammation Oxidative stress, lipid peroxidation
Low serotonin, GABA and dopamine, anxiety, depression, tiredness, fatigue, immune suppression
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Chronic stress
HPA axis over-stimulation
Excess cortisol Inflammation Oxidative stress, lipid peroxidation
Low serotonin, GABA and dopamine, anxiety, depression, tiredness, fatigue, immune suppression
Omega -3
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Chronic stress
HPA axis over-stimulation
Excess cortisol Inflammation Oxidative stress, lipid peroxidation
Low serotonin, GABA and dopamine, anxiety, depression, tiredness, fatigue, immune suppression
Vitamins C and B
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Selenium protects thyroid function, reducing impact of HPA-axis overstimulation
Vitamin B5 helps regulates adrenal function – reducing hypersensitivity to stress
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Magnesium
• Neurotransmitter production • Vitamin B6 absorption• Required by 325 enzymes (many of which
act in the brain)• Neurone health, synaptic plasticity,
learning and memory [51,52]
• Low magnesium levels linked to anxiety, depression, irritability, insomnia, confusion….[50]
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L-Theanine• Amino acid commonly lacking in modern diet• Present in tea!
SerotoninHappiness
Sleep
DopamineFocus Motivation Learning Anti-
anxiety
GABARelaxation
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Ashwagandha
ValerianRhodiola
Reduction of stress and insomnia
Anti-anxiety benefits
Prevents high cortisol production
Protects against stress induced immunosuppression
Minor benefits to anxiety sleep and fatigue
Increased subjective wellbeing in stressed fatigued individuals
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Focus, attention and cognitive performance
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Omega-3 increases blood flow to the brain supplying oxygen and fuel delivery, are essential for neurotransmitter production and function, memory, learning, cognition, and brain and neurone cell structure
Benefits restricted to those with sub-optimal omega-3 intake – surprised?!
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DHA is for memory and learning if intake is low
EPA in excess of DHA for cognitive performance, in particular attention
Total omega-3 needed to be >400mg
‘DHA only’ often resulted in detrimental effects to cognition
Many benefits of DHA associated with increased blood flow
>1month intervention needed for benefits to be seen
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Zinc is necessary for neurotransmitter production and helps to ensure sustained, optimal neurone firing
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Acetyl-L-Carnitine• Transports fat directly to the mitochondria of brain cells• Increases noradrenaline, dopamine and serotonin and their receptors
– increases memory and cognitive function
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L-Theanine PLUS caffeine • Potent fine-tuning of focus, concentration and memory• Improved cognitive performance for demanding tasks
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Taurine is an amino sulfonic acid that acts as a lipid/membrane stabiliser in the body and can aid various antioxidant defence systems.
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Amino Acids. 2000;19(3-4):635-42.A taurine and caffeine-containing drink stimulates cognitive performance and well-being.Seidl R1, Peyrl A, Nicham R, Hauser E.
The findings clearly indicate that the mixture of three key ingredients of Red Bull Energy Drink used in the study (caffeine, taurine, glucuronolactone) have positive effects upon human mental performance and mood.
Psychopharmacology (Berl). 2001 Nov;158(3):322-8.An evaluation of a caffeinated taurine drink on mood, memory and information processing in healthy volunteers without caffeine abstinence.Warburton DM1, Bersellini E, Sweeney E.RESULTS:
In both studies, the caffeinated, taurine-containing beverage produced improved attention and verbal reasoning, in comparison with a sugar-free and the sugar-containing drinks. The improvement with the verum drink was manifested in terms of both the mean number correct and the reaction times. Another important finding was the reduction in the variability of attentional performance between participants.
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• L-Theanine + taurine calm and focus the mind via GABA and dopamine activation
• Caffeine stimulates the brain, increasing energy, alertness and information processing speed
• L-Theanine + caffeine enhance focus and reduce distractibility
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Mood balance
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Omega-3
• EPA and DHA are essential for mood-regulating neurotransmitter production and function
• EPA reduces inflammation, which directly attacks and degrades serotonin, leading to low mood and depression
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Depression Sublette 2011 Meta-analysis
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Grosso et al., 2014
http://www.ncbi.nlm.nih.gov/pubmed/24805797
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Vitamin D
• acts as a mood stabiliser
• low levels increase risk of anxiety and depression
• Studies show mixed results (in some case worsening) in managing depression
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‘all studies without flaws demonstrated a statistically significant improvement in depression with Vitamin D supplements…… the effect size was comparable to that of anti-depressant medication.’
NB: Only effective in those who are deficient AND dose given must result in a changed serum Vit D level http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4011048/
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B Vitamins
• Vitamin B3 helps to reduce inflammation and increase dopamine synthesis [14]
• Vitamin B7 helps to stabilise blood sugars and reduce mood swings [30,31]
• B12 and folate – vital for homocysteine recycling (and therefore SAMe production) – levels linked to positive affect in healthy population (Edney et al., sept 2015 http://www.ncbi.nlm.nih.gov/pubmed/26346363)
• B6 (P5P) positively correlates with tryptophan levels and reduced kynurenine pathway metabolites
(Deac et al., April 2015 http://www.ncbi.nlm.nih.gov/pubmed/25833774)
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Recent study using NHANES data found significant relationship between very low magnesium status and depression
Tarleton and Littenberg March 2015 http://www.ncbi.nlm.nih.gov/pubmed/25748766
Magnesium
Supplementation with glycinate/taurinate form (1-300mg <4 times daily) shown to quickly and effectively relieve depression symptoms [50]
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5-HTP
Is the direct precursor to serotonin and unlike tryptophan cannot be used for niacin or protein synthesis
It easily crosses the blood brain barrier
Currently, St John’s Wort is the much better researched source and contains approx. 25% active 5-HTP
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Cognitive decline
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BUT almost all studies of omega-3 use to boost cognitive function have shown little or no benefits – why?
• Study population• Dose given• EPA or DHA • Cognitive tests chosen • Duration of intervention time • Is it already too late?
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B vitamins
• B1,2,3 and 5– support mitochondria of the brain and CNS– aid detoxification pathways– reduce inflammation
• B6, B12 and folate in their most active and bioavailable forms – homocysteine recycling – elevated levels = significant risk factor for age-related cognitive decline
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Alpha-lipoic acid– reverses age-related oxidative damage – metal chelator – prevents build-up in blood
and brain– stabilises mitochondrial membranes– improves age-related cognitive decline [70, 71, 72]
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MMSE scores showed a significant improvement in 43% patients of group A (26 subjects) and 23% of group B (15 subjects), compared to baseline ( = .001). Also ADAS-Cog, 𝑃CIBIC, and ADFACS scores showed a significant improvement in group A versus group B. IR was higher in group A. Our study suggests that ALA therapy could be effective in slowing cognitive decline in patients with AD and IR.
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Resveratrol
– supports mitochondrial function– slows ageing process via interaction with
sirtuin enzymes
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Antioxidant combination formulas supply potent antioxidant defence and recycling of body’s antioxidant pool to help reduce free radical damage to neurones and protect brain structure and
function
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Ginseng has been shown to provide mild cognitive enhancement as well as improve subjective wellbeing
Bacopa MonnieriWas found to increase cognition and improve symptoms of cognitive decline after 4-6 weeks of use
Gingko Biloba studies have found it provides a notable benefit to cognition and symptoms of cognitive decline
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What else?
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MindCare® - product range Igennus MindCare® is the first comprehensive range of targeted brain nutrition supplements based on four identified consumer need-states.
Stress Mental performance Mood Cognitive
decline
Transform how you feel™
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72
A simple, expertly formulated, 1-a-day dual capsule systemUltra concentrated MindCare® omega-3 EPA & DHA capsules with vitamins D & EPrecisely formulated to target and support brain
function (250mg DHA plus 410 mg EPA per
capsule) using the body-ready rTG form of
omega-3 that is nature-identical and easily
absorbed by the body
MindCare® micronutrient capsules contain:full B complex plus zinc, selenium, vitamin C and targeted ACTIVES Target distinct areas of brain health with a
comprehensive blend of synergistic vitamins,
minerals and specialist actives at proven,
effective levels and in super-bioavailable forms
MindCare® is based on cutting edge nutrition science, and combines premium triglyceride omega-3 fish oil containing 80% active doses of EPA and DHA with scientifically proven nutrients for various aspects of brain health
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MindCare® BALANCE is designed specifically to target the physiological changes associated with stress and feeling overwhelmed, to help you stay relaxed and keep on top of life
With: Magnesium glycinate and L-Theanine
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MindCare® FOCUS is designed to optimise focus and attention, allowing you to stay alert and fulfil your potential when you need it most
With: Acetyl-L-Carnitine, L-Theanine, taurine and caffeine
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MindCare® LIFT supplies the nutrients needed to protect neurotransmitter production and function, boosting serotonin naturally, to help you stay happy and enjoy life
With: Magnesium glycinate and 5-HTP
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MindCare® PROTECT is uniquely formulated to support brain function as we age and protect against oxidative stress-induced damage, to help you stay sharp and get the most out of life
With: Acetyl-L-Cysteine, alpha lipoic acid and resveratrol
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• Highly researched and expertly formulated for maximum benefits
• Contains highly bioavailable omega-3 EPA and DHA– nourishes, protects and repairs the brain and neurone structures – enhances cellular communication and blood flow– prevents oxidative & inflammatory damage
MindCare®Ingredients summary
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• Active, bioavailable and specialised micronutrient blends– mitochondrial function– neurotransmitter production and
function– antioxidant protection and detoxification– reduce overstimulation of HPA-axis and
CNS in response to stress– support natural biological functions
needed for optimal brain health
MindCare® Mechanisms summary
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MindCare® Benefits summary
Calms the mind, helping you to regain control and stay relaxed and keep on top of life.
Fine tunes your attention & supercharges your mental processing so you can stay alert to fulfil your full potential.
For those needing a little pick-me-up. Protects & enhances your feel-good chemicals so you can stay happy and enjoy life.
Helps adults to stay sharp by protecting the brain structure, memory and mood as you age, so you can get the most out of life.
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41. Szewczyk B: Zinc homeostasis and neurodegenerative disorders. Front Aging Neurosci 2013, 5:33.42. Brewer GJ, Kanzer SH, Zimmerman EA, Molho ES, Celmins DF, Heckman SM, Dick R: Subclinical zinc deficiency in Alzheimer's disease and
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Ask our nutritionists
call 0845 1300 424 | International +44 1223 421434 [email protected] |igennus.com
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Dr Nina BaileyBSc MSc PhD
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Sophie TullyBSc MSc DipPT
Nutrition Education Manager
Kyla WilliamsDipION BSc MSc
Nutrition Technical Advisor