Let’s face it, we’re all getting older--both individually and as a population. That’s why researchers are so focused on learning what we can do to help maintain a healthy brain as we age. And what they are finding is that good nutrition can go a long way in supporting brain function through our golden years.

In Psychology Today, Perry Renshaw, MD, Ph.D, professor of psychiatry at the University of Utah School of Medicine and Director of the Magnetic Resonance Laboratory at the Brain Institute at the University of Utah writes, "today, accumulating evidence suggests that not only better overall nutrition, but also supplementation with several key nutrients may help stave off the reduced efficiency of brain cells that occurs with aging."

Renshaw points out several dietary nutrients and supplements that may be helpful, including:

• B Vitamins – especially thiamin, riboflavin, niacin, folic acid, B-12 and B-6. Some B-Vitamins are necessary for the efficient metabolism of glucose, the brain’s primary fuel. Others are involved in metabolic functions that maintain healthy homocysteine levels.
• Antioxidants – Vitamin E and C, alpha-lipoic acid, CoQ-10, and plant-based antioxidants (Ginkgo Biloba, Curcumin, and Green Tea Extract.) Antioxidants help protect the brain from oxidative damage.
• Essential Fatty Acids – these are the so-called “good fats” found in fish, nuts and vegetables. One stand-out, the Omega-3 fatty acid DHA (docosahexaenoic acid), comprises up to 50% of total fatty acids in the brain’s gray matter and is believed to exert a major influence on neural composition and function. Higher dietary intakes of fish and/or DHA have been associated with healthy brain function in a number of population studies.
• Citicoline - Citicoline is synthesized by the body from choline, an essential nutrient related to B-vitamins. Citicoline helps maintain brain levels of the neurotransmitter acetylcholine which supports memory and mental performance in healthy individuals.
• Magnesium – supports synaptic function in regions of the brain associated with learning and memory.

In addition to a healthy diet, experts recommend getting at least 30 minutes of physical exercise on most days to maintain optimal cognitive function.

Sources:

Psychology Today

LiveStrong

From babies to boomers, it appears that omega-3 fatty acids like those found in oily fish may support brain health and cognitive function no matter what your age. In the past, most of the research on omega-3 fatty acids and their affect on your brain focused on opposite ends of the age spectrum—babies and aging adults.

Now a new study finds that young people, who were thought to already be at their mental peak, could experience a boost in working memory with omega-3 fatty acids.

The study participants—all healthy young adults between the ages of 18 and 25 took 2 grams of omega-3 fatty acids per day containing 750 mg docosahexaenonic acid (DHA) and 930 mg eicosapentaenoic acid (EPA) for a period of six months.

Then the researchers tested their memory with a simple recall game. The scientists were somewhat amazed to find that the study subjects boosted their working memory up to 23 percent.

"Before seeing this data, I would have said it was impossible to move young healthy individuals above their cognitive best," said Bita Moghaddam, project investigator and professor of neuroscience at the University of Pittsburgh.

While the researchers were able to show that omega-3 fatty acids produced gains in cognitive function in young people, they were not successful in identifying the mechanism behind this effect.

Other Benefits

In addition to promoting cognitive function, studies have shown that omega-3 fatty acids provide the same cardiovascular benefits for young adults as older adults.

Sources:

Science Daily

LiveStrong

Per federal dietary guidelines, we often hear about recommendations regarding the intake of folic acid to reduce the number of cases of spina bifida and other neural tube birth defects. But did you know that folic acid is also necessary for your brain as you age?

A recent study among older adults found that 400 mcg of folic acid combined with 100 mcg of vitamin B12 promoted healthy cognitive functioning--especially in memory tasks. The randomized, controlled 2-year trial involved 900 adults age 60-74.

Folic Acid Sources

Foods containing folic acid include leafy green vegetables, fruits, dried beans, peas and nuts. Enriched breads, cereals and other grain products also contain folic acid. The recommended dietary allowance for folate in adults is 400 mcg daily. If you don’t get enough folate in your diet, you can also take it as a dietary supplement.

Vitamin B12 Sources

Vitamin B12 is present in animal products such as meat, poultry, fish (including shellfish), and to a lesser extent milk. Therefore vegetarians often need to take a B12 supplement.

The recommended dietary allowance for B12 in adults 14-and older is 2.4 mcg/day. However, for adults 50 and older it is recommended that Vitamin B12 intake should be from supplements or fortified foods due to age-related malabsorption which can be caused by:

• Pernicious anemia, a condition in which there is a lack of a protein called intrinsic factor. The protein, which is made in the stomach, is necessary for vitamin B12 absorption.
• Atrophic gastritis, a thinning of the stomach lining that affects up to 30% of people aged 50 and older.
• Surgery in which part of the stomach and/or small intestine is removed.
• Conditions affecting the small intestine, such as Crohn's disease, celiac disease, bacterial growth, or a parasite.
• Excessive alcohol consumption.
• Autoimmune disorders, such as Graves' disease or lupus
• Long-term use of acid-reducing drugs.

Both folic acid and vitamin B12 are commonly found in B-Complex supplements.

Sources:

Medline Plus

The American Journal of Clinical Nutrition

Linus Pauling Institute

WebMD