Current study: These nutrients promote brain health in old age

Brain health at risk: Alzheimer’s and dementia are true spectres of our society. According to a forecast by the German Alzheimer’s Society, the number of people suffering from dementia in Germany could rise to around 2.3 million by 2050. In 2023, over 1.8 million dementia patients were counted nationwide – around two thirds of them suffered from Alzheimer’s disease. This inevitably raises the question: what does our brain need to stay healthy? A fascinating study by Nature now shows that certain nutrients can have a positive influence on brain health.

Brain health

The brain is a real glutton, consuming an enormous amount of energy every day. However, as we age, our brain’s ability to work efficiently decreases. Age-related changes, such as the decline in neuronal plasticity and the loss of synapses, are only seemingly inevitable. This is because we can slow down or even stop this process. The key lies in the right diet. Consuming specific nutrients for brain health can prevent age-related decline and maintain cognitive performance. Here is an exciting new study.

The importance of nutrients for brain health

Nutrients play a crucial role in maintaining brain function. They are the building blocks that synthesize neurotransmitters and enable communication between nerve cells. Vitamins, minerals, antioxidants and fatty acids are just some of the essential nutrients our brain needs. These elements support cognitive function and protect the brain from oxidative stress and inflammation often associated with ageing.

It is advisable to regularly consume supplements that ensure an optimal supply of omega-3 fatty acids and antioxidants. These nutrients help to promote neuronal health and reduce the risk of degenerative diseases.

Important nutrients for a healthy brain

Omega-3 fatty acids

Fatty fish such as salmon, mackerel and tuna are rich in omega-3 fatty acids, especially DHA and EPA, which are crucial for the health of cell membranes in the brain. These fatty acids have an anti-inflammatory effect and help to maintain the elasticity of cell walls, which is particularly important for neuronal communication.

However, such fatty sea fish are also heavily contaminated with heavy metals, which in turn harms our brain health. In addition, the overfishing of the oceans and the immensely senseless waste of animal life due to bycatch is making fish less enjoyable. Only fish from controlled breeding – such as the famous Swiss salmon – can still be consumed without remorse. What remains is substitution via food supplements.

A regular intake of omega-3 fatty acids can reduce the risk of age-related cognitive impairment. These fatty acids not only support the brain structure, but also the functionality of the synapses, which is essential for learning processes and memory.

Antioxidants and their role

Antioxidants such as vitamin E, C and carotenoids play an important role in protecting the brain from oxidative stress. This stress is caused by free radicals, which can cause cell damage. Antioxidants neutralize these free radicals and protect brain cells from damage that can lead to memory loss and cognitive impairment.

Berries, especially blueberries, are rich in antioxidants and have a positive effect on cognitive functions. They also reduce the risk of neurodegenerative diseases. These small fruits are real powerhouses for the brain.

Vitamins and minerals for brain health

B group vitamins, especially B6, B9 (folic acid) and B12, are crucial for synthesizing neurotransmitters and maintaining neuronal health. A deficiency of these vitamins can lead to cognitive problems such as memory loss and confusion.

Minerals such as iron and zinc also support brain function. Iron is crucial for oxygen transport in the blood, while zinc is involved in signal transmission between nerve cells. A balanced diet rich in these nutrients can help maintain brain health as we age.

Make sure you regularly include green leafy vegetables, nuts and seeds in your diet. These foods are excellent sources of B vitamins and minerals that strengthen the brain.

The benefits of a ketogenic diet

The ketogenic diet supports brain health on several levels. By putting the body into ketosis, the brain uses more ketone bodies instead of glucose as an energy source. This alternative form of energy is considered more efficient and stable, which means a more consistent supply of energy for the brain. As a result, the brain can better withstand oxidative stress, inflammation is reduced and neuronal regeneration is promoted.

It has been shown that the ketogenic diet can inhibit the formation of beta-amyloid plaques, which are associated with neurodegenerative diseases such as Alzheimer’s disease. Overall, the ketogenic diet could therefore contribute to the preservation of cognitive functions and reduce the risk of age-related neurological diseases.

An important study demonstrating the positive effects of the ketogenic diet on brain health was published in 2019 by a group of researchers led by Dr. Stephen Cunnane at the Université de Sherbrooke in Canada. In their study, they observed that a ketogenic diet in older adults with mild cognitive impairment can improve energy supply to the brain and possibly slow the progression of neurodegenerative processes. The researchers found that ketone bodies can be used as an alternative energy source and that this is associated with improved brain function.

Another relevant article was published in 2018 in the journal Neurobiology of Aging. This study shows that ketone bodies may be able to slow the progression of Alzheimer’s disease by inhibiting the accumulation of beta-amyloid plaques and activating anti-inflammatory mechanisms.

Here are the references to the studies mentioned:

• Cunnane, S. C., Courchesne-Loyer, A., Vandenberghe, C., et al. (2019). Can ketones help rescue brain fuel supply in later life? Implications for cognitive health during aging and the treatment of Alzheimer’s disease. Frontiers in Molecular Neuroscience, 12, 220.
• Kashiwaya, Y., Bergman, C., Lee, J. H., et al. (2018). A ketone ester diet reduces amyloid β plaques in a mouse model of Alzheimer’s disease. Neurobiology of Aging, 67, 78-87.

These studies suggest that the ketogenic diet could have both preventive and therapeutic effects on cognitive impairment by stabilizing the brain’s energy levels and modulating inflammatory and degenerative processes.

Your path to better brain health in old age

Proper nutrition plays a crucial role in maintaining brain health as we age. By incorporating targeted nutrients for brain health into our daily diet, we can slow down age-related decline and improve cognitive performance. The ketogenic diet provides an excellent foundation for providing the brain with the nutrients it needs to age healthily.