Nutrition is one of the factors with the greatest influence in preserving cognitive health. A rich and balanced diet helps improve brain functions such as memory and reduce the risk of suffering from dementia or other neurodegenerative diseases. Experts recommend getting nutrients from food whenever possible because, unlike supplements, they are a complex source that does not focus on a single nutrient.
However, older people and people with medical conditions often eat restricted diets with significant nutritional gaps. Patients with high cholesterol should moderate their consumption of fatty acids and diabetics should moderate their consumption of glucose, for example. Supplements thus become an effective vehicle to correct this deficiency of nutrients that allow us to increase our concentration and energy. Next, we tell you which nutrients cannot be missing from your diet to improve your cognitive health and your mood.
Omega-3 fatty acids, present in fish such as salmon or tuna, are associated with a lower risk of suffering from cognitive decline, dementia or Alzheimer's. Research has shown that people with these disorders tend to have lower levels of long-chain fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The recommended daily intake of omega-3 fatty acids for an adult is about 1 gram, a dose that a typical fish oil supplement can meet.
Creatine is a natural amino acid that serves, in addition to enhancing muscle development, to improve brain performance. According to a study published in the journal Nutrients, this monohydrate can contribute to recovery after a mild brain injury, as well as improve memory in older adults. Before opting for creatine supplementation, consult your doctor, as doses vary depending on body weight and excess could damage the liver or kidneys.
Vitamin D is an essential hormone for maintaining cognitive function in older adults, especially if they spend a lot of time indoors. If you choose to take a vitamin supplement during the winter months, try to control the dose, as an excess could lead to excessively high blood calcium levels or even clogged blood vessels.
A recent study of 2,000 older adults has shown that those who consume high amounts of choline have a lower risk of cognitive decline. This nutrient is found naturally in eggs and helps the brain produce acetylcholine, a neurotransmitter involved in memory and cognitive function.
B vitamins (B6, B9, B12…) are essential to maintain healthy brain function. These, in addition to protecting older people from neurodegenerative diseases, are an antidote to oxidative stress, according to nutritionist Eva De Angelis in statements to Forbes magazine.
Magnesium acts as a natural protector for brain cells and the nervous system. Research with a sample of 2,500 older people has proven that those who consumed a greater amount of magnesium obtained better results in cognitive tests than those who consumed less. The recommended daily dose is between 310 and 420 milligrams.
