Foods and Supplements for Brain Health – Do They Work?

As seniors get older, a fear is that they will begin to show a decline in mental sharpness or suffer from dementia which is described as memory loss so severe that it impacts daily living. Alzheimer’s disease is the most common type of dementia and currently, only a few treatments have been shown to be effective in slowing the disease – there is no cure.

But while many believe memory loss and dementia are just an unfortunate part of the aging process, a growing number believe that brain foods and vitamin supplements can stop or at least slow the onset of cognitive decline. 

In fact, a recent survey showed that over 25% of adults over the age of 50 take a supplement to improve their brain health or help keep their memory sharp. The problem is, there is often little proof that any of these supposed brain supplements actually work. Of all of the different supplements for brain health on the market, only two have shown real promise; vitamin E and B vitamins.

Two Promising Brain Health Supplements

Vitamin E

Vitamin E is an antioxidant that appears to help sustain brain health by reducing oxidative stress on brain cells. Vitamin E doesn’t decrease the risk of Alzheimer’s but may slow its progression.

Taking too much vitamin E is dangerous. Always consult with a doctor before taking vitamin E.

B Vitamins

B vitamins appear to help break down homocysteine which at high levels has been associated with a risk of dementia or Alzheimer’s disease. A healthy diet, however, already provides enough of these essential B vitamins so there’s typically no need for a B vitamin supplement.

What About Fish Oil?

Fish is an important component of the Mediterranean diet and studies show that Omega-3 fatty acid from foods such as fish, plant or nut oils are linked to a lower risk of Alzheimer’s disease. Currently, however, more double-blind studies using placebos are needed to determine if fish oil supplements can provide any benefit to brain health.

Healthy Brain Foods

While the research is out for many brain supplements, there is growing research that a healthy diet can potentially slow brain aging by up to 7 years or more while reducing the risk of Alzheimer’s disease. Two diets that brain health researchers have been particularly interested in are the Mediterranean diet and the DASH diet which both have decades of research behind them.

The Mediterranean Diet

The Mediterranean diet helps cardiovascular function and provides anti-inflammatory benefits. The diet includes foods that are rich in antioxidants as well as monounsaturated and omega-3 fats which have been associated with a lower risk of cognitive decline and dementia. The diet recommends more fruits and vegetables while reducing red meat, eating more fish that contains omega-3 fats, and cooking with extra virgin olive oil.

The DASH Diet

The DASH diet, on the other hand, is focused on preventing high blood pressure and hypertension. Dash stands for Dietary Approaches to Stop Hypertension. The DASH diet recommends reducing sodium and eating a diet that contains plenty of nutrients like potassium, calcium, and magnesium that help reduce blood pressure. The DASH diet includes lots of whole grains, fruits and vegetables, and low-fat dairy products. The DASH diet emphasizes eating balanced portion sizes and eating a variety of healthy foods and nutrients.

A New Diet for Brain Health – The MIND Diet

The MIND diet, created by university researchers, combines foods and concepts from both the Mediterranean and DASH diet to create a diet specifically rich in foods and nutrients that support brain health and reduce the risk of Alzheimer’s disease. The MIND diet includes:

Green Leafy Vegetables

Green leafy vegetables like kale, collard greens, spinach, or lettuce have been shown to help lower the risk of dementia and cognitive decline.

Blueberries and Strawberries

A 20-year study showed that older adults who ate blueberries and strawberries had the slowest rates of cognitive decline. Researchers believe the high level of flavonoids in berries provides the benefit.

Nuts for Protein

Cut out junk food and switch to nuts. Nuts are packed with fat-soluble vitamin E which is known for helping sustain brain health. Make sure to get unsalted nuts to cut the sodium.

More Fish

A memory study showed that adults 65 and older who ate fish once a week scored better on memory tests and number puzzles than those who ate fish less often.

Less Meat

Try eating more beans, lentils, and soybeans which provide protein and fiber and are rich in B vitamins that support brain health.

Cook with Olive Oil

Olive oil is a key component of the Mediterranean diet. Avoid butter and margarine and cook with olive oil instead. The best olive oil is extra virgin olive oil.

Ultimately, it turns out that a brain health supplement may not the answer we are looking for. Instead, eating a diet of fruits, vegetables, and healthy fats while cutting down on salt, highly saturated fats, and empty calories can potentially help overall brain health more than a supplement ever will.

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