Dietary strategies for cognitive health and performance 🧠
The most important brain nutrients.
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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