Nutrients That Affect Cognitive Function

For the first time, a study shows simultaneous cardiovascular and cognitive health improvement outcomes of blueberry administration. Polyphenols, especially anthocyanins (a major class of flavonoids), have gathered interest for their potential health benefits. Anthocyanins [plant pigment(s)] are found in various fruits and vegetables that have red, purple, and blue hues. Common sources include blueberries, blackberries, cherries, and red grapes. These compounds have been linked to a range of health benefits, including improved vascular function and cognitive function. Despite growing evidence of their benefits, there is no established recommended daily intake for anthocyanins. A recent double-blind, randomized controlled trial published in the American Journal of Clinical Nutrition has added to the evidence regarding health-promoting effects of anthocyanin intake. This study (PMID: 36972800) involved 61 healthy participants 65-80 years old. They were given either 26g of freeze-dried wild blueberry powder (containing ~300 mg anthocyanins) or a placebo daily for 12 weeks. The results were as follows: - Vascular Function: Participants in the blueberry group exhibited an increase in flow-mediated dilation (ability of blood vessels to properly dilate and contract) and a reduction in systolic blood pressure, suggesting improved cardiovascular health. - Cognitive Performance: Improvements were observed in short-term word recall (working memory) and task-switching ability, suggesting enhanced cognitive functioning in these domains. The study did not find changes in cerebral blood flow or gut microbiota composition. cardiovascular and cognitive health effects attributed to anthocyanins range from 200-400 mg and above (depending on the targeted outcome). As such, it stands to reason that more manageable and practical ways to achieve this level of anthocyanins could include a concentrated blueberry (or other fruit/vegetable) extract standardized to anthocyanin content. However, first and foremost, one should focus on including vibrantly colored fruits and vegetables rich in anthocyanins as part of regular dietary practices before supplementing https://lnkd.in/eQ3mDR-2

Here’s how Vitamin E, Vitamin D, Quercetin, Omega-3s, and Magnesium support brain youthfulness and cognitive longevity: ⸻ 🧠 Vitamin E • Antioxidant protection: Vitamin E, especially alpha-tocopherol, protects brain cells from oxidative stress, which accelerates aging and cognitive decline. • Supports neuron membranes: Keeps the fatty outer layer of neurons stable, improving signal transmission. • May reduce Alzheimer’s risk: Linked to slower progression in mild cognitive impairment. ⸻ 🌞 Vitamin D • Neuroprotective hormone: Vitamin D regulates calcium in the brain, supporting nerve signaling and synaptic plasticity. • Mood and cognition: Low levels are linked to depression, brain fog, and dementia risk. • Reduces inflammation: Helps reduce chronic brain inflammation, which ages the brain. ⸻ 🍎 Quercetin • Flavonoid antioxidant: Found in apples, onions, and berries—crosses the blood-brain barrier to reduce oxidative stress. • Fights brain inflammation: Helps protect against age-related neurodegeneration. • Boosts autophagy: Supports the brain’s self-cleaning process by clearing damaged proteins. ⸻ 🐟 Omega-3s (EPA & DHA) • Brain structure & fluidity: DHA makes up much of your brain’s gray matter and helps keep neurons flexible and responsive. • Anti-inflammatory: Omega-3s dampen harmful inflammation linked to cognitive decline. • Improves memory: Especially in aging adults, higher DHA levels are associated with sharper memory and slower brain aging. ⸻ ⚡ Magnesium • Calms the nervous system: Magnesium helps regulate neurotransmitters like GABA and glutamate, supporting mental clarity and reducing anxiety. • Neuroplasticity: It plays a role in synapse formation and learning. • Supports blood flow: Magnesium helps maintain cerebral blood flow, delivering oxygen and nutrients. ⸻ Together, these compounds protect your brain from oxidative stress, inflammation, and age-related structural changes—key drivers of cognitive decline. When taken consistently and with a healthy diet, they support sharper memory, better mood, and greater neuroplasticity as you age.

Leafy green vegetables, such as #spinach, #kale, and #collard #greens are consistently associated with a lower risk of #cognitive decline and #dementia in numerous studies. But what about fruits? #Blueberries followed closely by #strawberries also repeatedly associate with better cognitive outcomes in both the short and long term. Blueberries are thought to reduce dementia risk due to their high levels of #antioxidants, particularly #flavonoids like anthocyanins, which give the berries their deep blue color. These compounds help combat #oxidative stress and #inflammation, both of which are associated with aging and the development of #neurodegenerative diseases like dementia. 1. Antioxidant Protection: Blueberries are rich in antioxidants, which protect brain cells from oxidative stress and damage caused by free radicals. This can slow brain aging and prevent memory loss. 2. Improved Blood Flow: The flavonoids in blueberries have been shown to improve blood flow to the brain, which helps support cognitive function and memory. 3. Reduced Inflammation: Chronic inflammation is linked to neurodegeneration. Blueberries’ anti-inflammatory properties may reduce this risk and protect against conditions like Alzheimer’s disease. 4. Support for Neuroplasticity: Blueberries may enhance neuroplasticity, the brain’s ability to form new connections. This is crucial for learning and memory, and it declines with age. 5. Insulin Sensitivity: There’s some evidence that blueberries can improve insulin sensitivity. Since poor glucose regulation is linked to cognitive decline, this effect might help maintain brain health. By incorporating blueberries into a balanced diet, you may help protect the brain from age-related cognitive decline and reduce the risk of dementia.

Cognitive decline is a growing concern, with nearly 10% of U.S. adults aged 65+ affected by dementia and another 22% experiencing mild cognitive impairment, according to a recent national study by Columbia University. As interest in the food-as-medicine movement expands, so does exploration into how nutrition might support cognitive health. This week’s #ResearchwithPillar highlights a 2021 study from JAMA Neurology, conducted by Harvard T.H. Chan School of Public Health, examining the association between long-term flavonoid intake and cognitive health. 🔻 Study Details: The study followed over 77,000 participants—49,493 women from the Nurses' Health Study and 27,842 men from the Health Professionals Follow-Up Study—spanning nearly 25 years. Participants completed extensive dietary questionnaires to track their intake of flavonoids (found in foods like berries, citrus fruits, apples, celery, and peppers). Subjective cognitive decline (SCD) assessments were conducted from 2008 to 2014. Key Findings: ✅ Higher flavonoid intake was linked to a significantly lower risk of cognitive decline. Those in the highest quintile of flavonoid consumption had a 19% lower risk of SCD than those with the lowest intake. ✅ Among flavonoid types, flavones (found in foods like peppers and celery) and anthocyanins (found in berries) showed the strongest associations. The odds ratios for reduced SCD were 0.62 for flavones and 0.76 for anthocyanins (p < .001 for both). ✅ This study suggests that increasing dietary flavonoids, particularly flavones and anthocyanins, may support long-term cognitive health. 🗨️ "Our study findings suggest that higher flavonoid intakes may help maintain cognitive function. Flavones, flavanones, and anthocyanins had the strongest apparent protective associations with SCD. These findings may suggest future interventional studies in search of possible therapeutic or preventive strategies for cognitive decline, including the possible effects of specific flavonoids on cognitive function and the effective dosage." #foodasmedicine #cognitivehealth #healthcoach ---------- Pillar is a white-label care enablement solution, transforming how organizations scale engagement with their resources. Our mobile-friendly platform centralizes access to healthcare services, digital benefits, and educational programming while surfacing the right resource at the right time using automated navigation workflows. Pillar simultaneously captures engagement, satisfaction, and utilization data, enabling partners to maximize the value of their resources and improve operational efficiency. For organizations seeking human-led engagement, Pillar offers staffing and placement solutions from our network of over 1,000 vetted health coaching providers. Healthcare partners, reach out to learn more about Pillar: www.withpillar.com