Cognitive decline

Aging Process

Foods That May Help

Foods linked to Cognitive decline in the research literature.

StrawberriesImproves
RCTs show strawberries improve cognition.
Source: How Not to Age
BlueberriesImproves
1 cup/day regular blueberries or equivalent
14 out of 15 RCTs found significant improvement in at least one cognitive domain; 1 cup/day improved cognition in both healthy adults and those with mild cognitive impairment | Multiple RCTs showed blueberry supplementation improves memory and cognition in older adults, children, and those with mild cognitive impairment
Source: How Not to Age
BlueberriesReduces risk of
Less than a quarter cup of blueberries/day or about a daily cup of strawberries seemed to slow cognitive aging by 4 years in a twin study
Source: How Not to Age
Green TeaReduces risk of
Linear dose-response: any green tea is better than none for risk of cognitive deficits, and the more the better
Source: How Not to Age
CoffeeReduces risk of
Complicated: no overall association may be obscured by deleterious effects of high consumption balancing out protective effects of low consumption
Source: How Not to Age
GarlicImproves
1/8 teaspoon garlic powder twice daily
Just an eighth of a teaspoon of garlic powder twice daily for 5 weeks significantly improved memory and attention vs placebo | Meta-analysis of animal studies found garlic extract improves cognitive impairment; one human study showed improved visual memory
Source: How Not to Age
Black cuminImproves
1/4 teaspoon/day
As little as a quarter teaspoon of ground black cumin seeds can have positive cognitive impacts in young and old
Source: How Not to Age
BarleyProtects against
Mice randomized to barley vs white rice lived longer and retained better long-term spatial memory; human evidence underwhelming
Source: How Not to Age
Concord grape juiceImproves
Concord grape juice supplementation improved memory function in older adults with mild cognitive impairment; reversed age-related motor and cognitive deficits in animal models
Source: How Not to Age
Beetroot juiceImproves
Dietary nitrate supplementation studied as ergogenic aid for the aging brain
Source: How Not to Age
Tart cherry juiceImproves
Cherry juice consumption for 12 weeks improved memory and cognition in older adults with mild-to-moderate dementia
Source: How Not to Age
AvocadoImproves
12-week avocado consumption improved cognitive function among adults with overweight/obesity
Source: How Not to Age
WalnutsImproves
Long-term nut intake associated with better cognitive function in older women; Mediterranean diet with added walnuts reduced age-related cognitive decline in RCT
Source: How Not to Age
RosemaryImproves
Rosemary aroma exposure correlated with cognitive performance; short-term study showed cognitive improvement in elderly
Source: How Not to Age
Lemon BalmImproves
Modulation of mood and cognitive performance following acute administration; combined extract pilot trial showed memory enhancement
Source: How Not to Age
GingerImproves
Zingiber officinale improved cognitive function of middle-aged healthy women
Source: How Not to Age
BerriesReduces risk of
Berries improve memory ability
Source: How Not to Die
Extra-Virgin Olive OilProtects against
Olive oil in mice improved cognitive function and inhibited neurodegeneration
Source: Nutrition, Food and Diet in Ageing and Longevity
AshwagandhaProtects against
500 mg/day
Ashwagandha extract and its bioactives have been shown to stimulate dendrite and axonal growth and reconstruct damaged synapses. Consumption appears to reduce chronic stress, anxiety and insomnia and improve memory and cognition.
Source: Nutrition, Food and Diet in Ageing and Longevity

Compounds That May Help

Bioactive compounds linked to Cognitive decline in the research.

SpermidineImproves
Those with mild dementia eating rolls with added wheat germ experienced cognitive improvements beyond all available antidementia treatments.
Source: How Not to Age
Vitamin DImproves
2000 IU/day
Those taking 2000 IU/day performed better in learning/memory than 600 IU, but 4000 IU did worse on reaction time; other trials found no clear differences
Source: How Not to Age
FolateReduces risk of
FACIT trial: folic acid supplements for 3 years gave performance of someone 4.7 years younger for memory, 1.5 years younger for global cognitive function
Source: How Not to Age
Vitamin B12Reduces risk of
Critical for detoxifying homocysteine; deficiency in vegans can raise homocysteine to dangerous levels
Source: How Not to Age
SulforaphaneImproves
Equivalent to 3 cups broccoli/day
2021 RCT: amount of sulforaphane precursor in 3 cups broccoli/day for 12 weeks provided first direct evidence for improved working memory and processing speed
Source: How Not to Age
LuteinProtects against
Concentrates in human brain; macular pigment correlates with cognitive test scores; supplements can improve cognition
Source: How Not to Age
DHAProtects against
100-300 mg/day algae-derived DHA
RCTs showed improved cognitive function and hippocampal volume for non-fish-eaters; no benefit for general population already getting DHA from fish
Source: How Not to Age
ErgothioneineProtects against
Ergothioneine levels decrease with age and incidence of cognitive decline; may be a risk factor for neurodegeneration
Source: How Not to Age
ProbioticsImproves
Meta-analysis found probiotics may improve cognition and reduce inflammation/oxidative stress biomarkers in adults with AD or MCI
Source: How Not to Age
SulforaphaneProtects against
Brain training and sulforaphane intake separately improved cognitive performance in healthy older adults in RCT
Source: How Not to Age
IsoflavonesImproves
Systematic review and meta-analysis found soy isoflavones may improve cognitive function
Source: How Not to Age
LuteinImproves
Lutein concentrations correlated with cognitive measures; macular pigment carotenoids related to brain levels; avocado consumption (rich in lutein) improved cognitive function
Source: How Not to Age
DHAImproves
DHA supplementation improved hippocampal volume in older adults with MCI; however Cochrane review of omega-3 for dementia treatment found no benefit; systematic reviews of prevention also mixed
Source: How Not to Age
AnthocyaninsImproves
Berry-based supplements and foods improve cognitive function per systematic review
Source: How Not to Age
Vitamin B12Addresses
2500 mcg cyanocobalamin/week or 250 mcg/day
A regular reliable source of vitamin B12 is critical for anyone eating a plant-based diet. Deficiency can cause paralysis, psychosis, blindness, and death.
Source: How Not to Die
ButyrateProtects against
Oral administration of sodium butyrate increased the level of circulating FGF21, the hormone that appears to keep animals youthful; increases in butyrate levels might be responsible for increased BDNF
Source: How We Age
Omega-3 fatty acidsProtects against
Omega-3 PUFA are associated with decrease in the cognitive performance decline associated with aging (Almeida et al. 2021)
Source: Nutrition, Food and Diet in Ageing and Longevity
B vitaminsProtects against
B vitamins play a crucial role in the methylation cycle, synthesis and repair of DNA and RNA; are essential for maintaining the cognitive functions
Source: Nutrition, Food and Diet in Ageing and Longevity
FolateProtects against
Folate deficiency has been connected to cognitive decline and memory deficits.
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin B12Protects against
This process has a vital role in the prevention of amyloid and tau protein accumulation, which lead to cognitive decline.
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin DProtects against
Regarding ageing, vitamin D deficiency can be associated with impaired cognition, depression, cancer, and cardiovascular disease.
Source: Nutrition, Food and Diet in Ageing and Longevity
SeleniumProtects against
Potential health benefits of Se status in older populations are reduced risk of immune dysfunction, cognitive decline, cardiovascular disease, certain tumours, and overall mortality.
Source: Nutrition, Food and Diet in Ageing and Longevity
QuercetinProtects against
Antioxidant quercetin found in onions and apples helps in preserving brain cells
Source: Nutrition, Food and Diet in Ageing and Longevity
Thiamine (Vitamin B1)Improves
Thiamine supports mental function and regulates metabolism. Found in lentils, peas, brown rice, pistachios
Source: Nutrition, Food and Diet in Ageing and Longevity

Risk Factors

Foods and compounds that may contribute to Cognitive decline.

Fish
Higher fish consumption predicting worse cognitive function in some studies; neurotoxic contaminants (mercury, PCBs, PAHs) may counterbalance omega-3 benefits
Source: How Not to Age
Saturated fat
MIND diet key factor was reduction in saturated and trans fats; Mediterranean diet protective component was higher ratio of plant fats to animal fats | High-fat diet impairs cognitive function; saturated fat induces hypothalamic inflammation and blood-brain barrier dysfunction
Source: How Not to Age
Sodium (excess)
Dietary salt promotes cognitive impairment through tau phosphorylation and arterial stiffness
Source: How Not to Age
Advanced glycation end products (AGEs)
Dietary AGEs associated with decline in memory in young elderly
Source: How Not to Age
Saturated fat
Women with the highest saturated fat intake had 60-70 percent greater chance of cognitive deterioration. Those with the lowest had brain function of women six years younger.
Source: How Not to Die

Biological Mechanisms

Contributes toGut microbiome aging
Fecal transplants from aged donor mice messed up the ability of young mice to carry out spatial learning and memory tasks, indicating negative effects on the hippocampus; Microbiota-gut-brain axis implicated in cognitive aging; fecal transplants from young mice counteract age-associated behavioral deficits
Contributes toInflammaging
Emerging evidence suggests that inflammation is hugely disruptive to brain function. Activation of microglia and astroglia causes nonautonomous neuroinflammation

Recipes That May Help

Sources

How Not to Age
How Not to Die
How We Age
Nutrition, Food and Diet in Ageing and Longevity
Outlive
The How Not to Age Cookbook
The Longevity Diet