Effects of Dietary Interventions on Cognitive Outcomes
Study Details
This new review outlined the latest science on nutritional strategies and supplements for cognitive health and function throughout life📚
Here are the key takeaway messages ⬇️
Key Findings
SUPPLEMENTS & NUTRIENTS 💊
Omega-3 Fatty Acids (EPA & DHA) 🐟
🧠 Supports brain development and reduce age-related decline
📉 Most helpful for those with low baseline intake or mild impairment
Iron🩸
👶🏻 Critical for neurodevelopment in early life
⁉️ Deficiency linked to cognitive impairments
Iodine🧂
🤰 Essential during pregnancy for fetal brain development
🎓 Deficiency associated with lower IQ in children
Folate (Vitamin B9) 🥬
🧬 Supports neural development and DNA synthesis
🧠 Low levels linked to cognitive decline
Zinc 🥩
🧠 Important for brain structure and function
⚠️ Deficiency affects attention and motor development
B Vitamins (B6, B12) 💊
🧩 Linked to better memory and executive function
🛡️ May help reduce brain atrophy with omega-3
Antioxidants (C, E, Polyphenols) 🍊
🛡️ Reduce oxidative stress and support cognitive aging
🌱 Found in fruits, vegetables, and plant-rich diets
Polyphenols 🍇
🧠 Linked to better cognitive performance
🔥 May reduce neuroinflammation
DIETARY STRATEGIES 🍽️
Mediterranean Diet 🥗
🧠 Improves memory, cognition, and reduces dementia risk
🐟 Emphasises vegetables, legumes, fish, and olive oil
DASH Diet 🧂
⏳ Linked to slower cognitive decline
🍎 Focuses on fruits, veg, low-fat dairy, and less salt
MIND Diet 🧠
🍇 Associated with slower brain aging and lower Alzheimer’s risk
🥬 Combines Mediterranean and DASH with a focus on berries and leafy greens
Plant-Based Diets 🌱
🛡️ High in antioxidants and polyphenols
🚫 Low in saturated fats and processed foods
Low Sugar / Low Saturated Fat Diet 🍭
🧠 Linked to better cognitive performance in youth
🚫 Limits ultra-processed and sugary foods
Conclusion
There are many dietary strategies that can support brain function, but…
🍱 Whole-diet approaches are more effective than single nutrients
⏰ Early intervention offers the greatest cognitive benefits
📈 Best results seen in those with poor nutrition or cognitive risk
Reference
https://pubmed.ncbi.nlm.nih.gov/40573075/
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