Nutrition for Cognitive Health

What changes happen to the brain as we get older?

All of our actions, ideas and communication are controlled by the brain. Everything we do is the result of transmitted signals between neurons.[2] As we get older, the brain shrinks, the number of synapses decreases and the number of receptors for different neurotransmitters decreases.² These changes can impact memory, processing speed, attention, cognitive flexibility and executive function[2] However, your brain is capable of change, and there are ways to support your cognitive health as you age.[2]

How does nutrition impact cognitive health?

Effective interventions and support for cognitive health is crucial.[3] In particular, nutrition plays an important role for brain health, as poor nutrition can impact cognitive function.[2] For example, the B-vitamins involved in energy metabolism fuel the brain, and inadequate intake can impact this important function.[2][4]

A well-balanced diet should incorporate a variety of vitamins, minerals and antioxidants including:[3]

• Magnesium: Magnesium is important for over 300 metabolic reactions in the body, including normal brain function.[3]Spinach, broccoli, legumes, seeds, whole-wheat bread provide magnesium.[5]
• Iron: Iron is an essential part of proteins and enzymes that are involved with cellular metabolism and the proper development of brain cells and neurotransmitters.[3]  Iron can be found in red meat, fruits, green vegetables, poultry, eggs and fortified bread.[5]
• Selenium: Selenium is needed for proper functioning of antioxidant enzymes in the brain and other tissues.[3]Selenium is found in organ meat, seafood and walnuts.[5]
• Zinc: There are high levels of zinc in the brain, and it helps with catalytical, structural and regulatory roles in cellular metabolism.[3]
• Vitamin B6: Vitamin B6 is required for the biosynthesis of neurotransmitters.[3]Meat, milk, poultry and several other foods contain Vitamin B6.[5]
• Vitamin E: Vitamin E is an antioxidant that is important in maintaining the integrity of cell membranes in the brain and other tissues.[3] Vegetables are a great source of vitamin E.[5]
• Vitamin D: This vitamin helps support brain development and function.[3]

For additional supplementation for adults 50+, consider Centrum Silver. Centrum Silver is a multivitamin crafted to help provide essential nutrients including Zinc, Vitamin D, and B-vitamins to help support normal brain function.

What other ways can you help support your brain health?

As you get older, it’s important to combine dietary and lifestyle strategies to maintain your brain health and quality of life. In addition to eating healthy foods and incorporating nutritional supplements when necessary, there are additional strategies to help support brain health.[6] Other ways you can help support your cognitive health include:[6]

• Caring for your physical health
• Keeping your mind active
• Engaging in social activities
• Managing stress

By taking the right steps, you can help support your brain health in the future.[6] Learn more about different vitamins and minerals and how you can incorporate them into your diet.