Food for Thought: Analyzing Brain-Boosting Diets

Authored by: Reese Visaya

Art by: Ponthea Shojaian

Introduction

Information regarding dietary additives for preventing conditions associated with cognitive decline, such as Alzheimer's and Dementia, is abundant, with many vitamins and diets marketed as beneficial for "improving memory" and "promoting brain health." However, many of these claims are not supported by scientific literature with direct evidence. My aim of this article is to analyze emerging research into dietary effects on brain health in order to promote scientifically backed claims and oppose false ones. I will analyze the MIND diet [1], which claims to implement foods that have been associated with a decreased risk of dementia. Additionally, I will analyze supplements and vitamins that have been marketed as enhancing memory or improving brain function and health. Although a few trials of natural supplements for the prevention of cognitive decline have shown modest effects, direct evidence isn’t substantial [2].

Ginkgo Biloba  Ginkgo biloba is a widely used herbal supplement often advertised as a natural aid for memory and brain function. Despite its popularity, strong scientific evidence does not support its ability to prevent or significantly slow cognitive decline or dementia. A major clinical trial involving over 3,000 adults over 50 found no benefit of Ginkgo biloba in lowering the risk of Alzheimer’s disease or dementia. More recent small-scale studies showed minor improvement in Alzheimer’s disease patients’ symptoms, but not enough data were collected to make conclusive claims [1].  

Omega-3 Fatty Acid Supplements Omega-3s, especially those from fatty fish, are often associated with brain health. While research shows that diets rich in these fats may help protect cognitive function, clinical trials using omega-3 supplements haven’t shown strong evidence that they improve symptoms in people with mild to moderate Alzheimer’s disease [3].

Vitamin E

Antioxidant properties in Vitamin E have been reported to slow down the progression of cognitive impairment. Lab studies in animals have shown potential for vitamin E in preventing Alzheimer’s, but human studies haven’t yielded the same results. Study results are equivocal, and more research is needed to conclusively support this claim [4]. 

Curcumin

Curcumin, the active compound in turmeric, is often marketed for brain health due to its potential to reduce inflammation and amyloid buildup in the brain. Animal trials have been promising, but human trials are limited and inconclusive [2]. More research is necessary to establish the brain-boosting properties. 

B Vitamins

Elevation of homocysteine levels is a well established risk factor for dementia, and it is suggested that B Vitamins can aid in the reduction of homocysteine levels in order to reduce cognitive decline. A 2021 meta-analysis involving 95 studies and 46175 participants concluded that Vitamin B most likely had minor positive effects on brain function and slowing cognitive decline [5]. 

The MIND Diet The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends aspects of the Mediterranean and DASH diets, with a focus on foods that may lower the risk of cognitive decline. Created by researchers in 2015, the diet emphasizes leafy greens, berries, nuts, whole grains, and fish, while limiting red meat, butter, and sugary foods. In a long-term study of older adults, those who closely followed the MIND diet experienced slower rates of cognitive decline over nine years compared to those with lower adherence. Flavonoids, carotenoids, and certain vitamins emphasized in the diet are intended to reduce inflammation and oxidative stress in the brain [3]. 

What can you do?

While there is no definitive way yet to prevent Alzheimer’s or dementia, research suggests that certain dietary and lifestyle choices may aid in slowing the effects of cognitive decline. Among these, the MIND diet has shown the most benefits in observational studies. The MIND diet emphasizes foods that aid in reducing oxidative stress and inflammation in the brain. Adopting this diet pattern can be a practical, non-invasive, and scientifically-backed way to reduce cognitive decline, in addition to benefits for heart health, diabetes, and cancer prevention. 

While many supplements such as Ginkgo biloba, curcumin, vitamin E, and B vitamins are marketed as “brain-boosting”, current scientific literature does not strongly support their effectiveness in preventing cognitive decline. The most reliable method is to implement lifestyle changes such as a regular physical activity, quality sleep, social engagement, and cognitive stimulation. These holistic factors, along with diets like MIND or diets rich in Omega-3 fatty acids, are beneficial for brain and overall health. Rather than relying on isolated supplements with inconclusive evidence, a comprehensive approach to wellness is the best defense against Alzheimer’s and dementia.

References:

1. Cummings, J., Aisen, P. S., Apostolova, L. G., et al. (2023). Donanemab in early symptomatic Alzheimer’s disease. The New England Journal of Medicine, 389(15), 1372–1384. https://doi.org/10.1056/NEJMoa2302368

2. National Center for Complementary and Integrative Health. (2024, April). Dietary supplements and cognitive function, dementia, and Alzheimer’s disease: What do we know? U.S. Department of Health and Human Services. https://www.nccih.nih.gov/health/providers/digest/dietary-supplements-and-cognitive-function-dementia-and-alzheimers-disease

3. Harvard T.H. Chan School of Public Health. (n.d.). MIND diet. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mind-diet/

4. Lakhan, R., Sharma, M., Batra, K., & Beatty, F. B. (2021). The Role of Vitamin E in Slowing Down Mild Cognitive Impairment: A Narrative Review. Healthcare (Basel, Switzerland), 9(11), 1573. https://doi.org/10.3390/healthcare9111573

5. Wang, Z., Zhu, W., Xing, Y., Jia, J., & Tang, Y. (2022). B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis. Nutrition reviews, 80(4), 931–949. https://doi.org/10.1093/nutrit/nuab057