Aging doesn’t have to automatically mean losing your mental sharpness. Exciting new research shows that by regularly consuming three specific nutrients and one herb, you can maintain quick thinking and help boost your memory, even as you get older.
Researchers at the University of Florida have developed an innovative supplement to improve brain function. This supplement contains extracts from blueberries and green tea, vitamin D3, and several amino acids such as carnosine. They tested the effects of this blend on the memory of over 100 participants, aged between 65 and 85 years old.
After just two months, the study revealed modest improvements in two factors related to the participants’ cognitive processing speed, thanks to the supplement. Researcher Brent Small emphasized that processing speed is generally the first function to decline as people age. However, sustaining successful performance in processing tasks is key to supporting more complex cognitive functions, like memory and verbal ability.
The researchers credited the benefits of these nutrients to the antioxidants that reduce inflammation. Researcher Paula C. Bickford explained that the age-related increase in oxidative stress and inflammation is the driving factor behind the brain’s decline. She noted that non-vitamin polyphenols, like those found in blueberries, are the most prolific modulators of oxidative stress and inflammation in our diets.
The Power of Blueberries
Blueberries are a well-known superfood due to their high level of antioxidants, fibre, and vitamin C. Recent research provides even more support for the brain-boosting powers of blueberries. In a study published in the European Journal of Nutrition, researchers found that participants experienced improved cognitive performance, mood, and brain blood flow after consuming blueberry powder for 12 weeks.
Several other studies also report similar findings, which suggests that including blueberries in your diet can have lasting positive effects on cognitive function.
Green Tea Extract
Green tea extract is an abundant source of antioxidants. These antioxidants include a group of polyphenols called catechins. Epigallocatechin gallate (EGCG) is the most abundant catechin in green tea and is responsible for many of its health benefits.
Research studies on green tea extract have revealed various positive effects on cognitive function. One study showed that green tea extract improves working memory and cognitive performance. Furthermore, another study found that consuming green tea extract regularly could enhance memory and reduce the risk of dementia in older adults.
Vitamin D3
Vitamin D3, also known as cholecalciferol, is an essential nutrient with a significant impact on cognitive function. Many people are deficient in vitamin D3, particularly older individuals, as the body’s ability to synthesize it from sunlight reduces with age. A lack of vitamin D3 has been linked to various health issues and poor cognitive function.
Research studies have found that older adults with low levels of vitamin D are more likely to experience cognitive decline. Ensuring you have sufficient levels of vitamin D3 could be important for maintaining optimal brain health as you age.
Carnosine and Other Amino Acids
Carnosine is a dipeptide composed of two amino acids, beta-alanine and histidine. It is present in the brain, heart, muscles, and other body tissues. Carnosine has been shown to have many benefits for cognitive function, including reducing oxidative stress, regulating levels of certain neurotransmitters, and enhancing the brain’s metabolism.
Other amino acids, such as tyrosine, have been found to improve cognitive performance in stressful situations. Tryptophan, another amino acid, helps increase serotonin levels in the brain, which affects mood, cognitive function, and even sleep quality.
Conclusion
Implementing a combination of these dietary changes could lead to improved cognitive function and memory as you age. Include blueberries and green tea in your daily routine, ensure you receive adequate sunlight or consider vitamin D3 supplementation, and consume foods or supplements rich in amino acids to help support brain health.
Doing so will provide the antioxidants and nutrients necessary to combat age-related cognitive decline, keeping your mind sharp and your memory intact even as you get older.
