Diet & Nutrition

This paper explores the ethical considerations of promoting substantial dietary changes for brain health despite inconclusive evidence. The authors argue that such interventions, while promising, must include informed consent, balanced communication, and follow-ups to prevent false hope or harm. They highlight that whole-food, plant-based diets have potential neuroprotective effects, yet the complexity of dietary impact on cognition makes causality difficult to establish. Ethical concerns include conflicts of interest, the risk of brain healthism, and the challenge of balancing health goals with other life priorities.

This editorial highlights the potential health benefits of Vaccinium berries, such as blueberries, bilberries, and lingonberries. It discusses research findings linking flavonoid-rich berry consumption to cardiovascular health, cognitive performance, metabolic health, and chronic pain reduction. Studies suggest that consuming 1-3 servings per week may lower the risk of heart disease, reduce LDL cholesterol, and improve vascular function. Habitual intake may also slow cognitive decline and reduce Parkinson’s disease risk. A study found a 26% lower risk of chronic low back pain in those with high flavonoid intake. Additionally, research on mice suggests berry supplementation may improve memory and gut microbiome diversity. However, long-term human RCTs are still needed to confirm these findings.

The article examines the effectiveness of supplements marketed to improve brain health and cognitive function, particularly among adults over 50. It highlights that many of these products make unproven claims, as they are not required to demonstrate efficacy unless they claim to treat specific diseases like Alzheimer’s.

Key Points:

• Diet vs. Supplements: A healthy diet is linked to reduced cognitive decline, but there's little evidence that isolated nutrients in supplement form provide the same benefits.
• Lack of Strong Evidence: Most "brain-boosting" supplements lack robust research from randomized controlled trials (RCTs), which are the gold standard for proving efficacy.
• Analysis of Popular Ingredients:
  • Omega-3 Fatty Acids: While diets rich in fish are associated with cognitive benefits, omega-3 supplements have not consistently shown the same effects.
  • Ginkgo Biloba: The large-scale GEM study found no significant benefit in preventing cognitive decline.
  • Vitamins: Observational studies suggest possible associations, but RCTs are lacking, making claims about brain health uncertain.
  • Apoaequorin (Prevagen): A protein derived from jellyfish, but it is broken down in digestion and unlikely to have an effect. Most supporting research comes from the product's manufacturer.
  • Ashwagandha: Some small studies suggest potential benefits, but evidence remains insufficient.

This systematic review explores the connection between the gut microbiome and brain function, emphasizing the potential influence of gut bacteria on neurological disorders such as Alzheimer's and Parkinson's. It also examines emerging evidence of a microbiome within the brain itself. The review analyzed 63 relevant studies from a dataset of 2716 articles. While the gut–brain axis facilitates neurotransmitter and immune signaling between the two systems, knowledge gaps remain on the exact mechanisms. The study highlights the role of gut bacteria in neuroinflammation and cognitive health but notes limitations due to reliance on correlation rather than causation and a lack of standardized microbiome research methods.

This study examines the effects of plant-based diets on cardiovascular and cerebrovascular health by analyzing nutrient intake differences between plant-based and traditional diets. Diets rich in fruits, vegetables, whole grains, and legumes are linked to lower risks of heart disease and stroke due to reduced LDL cholesterol, lower inflammation, and improved blood pressure control. However, deficiencies in vitamin B12, omega-3 fatty acids, and essential amino acids may pose risks. The study relies on a literature review and comparative nutrient analysis rather than primary clinical trials, limiting its direct applicability to broader populations. The authors suggest well-planned plant-based diets can enhance heart and brain health while cautioning against potential nutritional gaps.

This review examines the role of vitamins in preventing and managing neurodegenerative diseases like Alzheimer’s, Parkinson’s, ALS, and multiple sclerosis. It highlights the neuroprotective properties of vitamins B, D, E, C, K, and A, which may reduce oxidative stress, inflammation, and cognitive decline. The study draws on existing research but does not include new clinical trials. While some findings support vitamin supplementation for brain health, generalizability remains uncertain due to varying individual metabolism and dietary patterns. The review also discusses EU food law regulations on health claims related to vitamins, emphasizing the need for clearer consumer guidance. The authors call for further research to substantiate these potential benefits.

Prebiotics are a type of dietary fiber that our bodies cannot digest; instead, they serve as nourishment for beneficial gut bacteria. By fermenting these fibers, gut microbes produce short-chain fatty acids (SCFAs) like butyrate, which strengthen the intestinal lining, reduce inflammation, and support overall gut health. A healthy gut-brain axis, facilitated by prebiotics, can enhance cognitive functions such as memory and focus, and may improve mood. Consuming prebiotic-rich foods like leeks, asparagus, chicory, green bananas, garlic, onions, wheat, oats, and beans can support this process.

This review examines the effects of psilocybin, the active compound in psychedelic mushrooms, on brain health. Psilocybin influences neurotransmitters like serotonin, reduces neuroinflammation, and promotes neuroplasticity—key factors in mental health disorders like depression and anxiety. Research suggests that both high-dose and microdosed psilocybin can improve mood, reduce anxiety, and alter brain network activity. While large-dose studies show strong therapeutic potential, microdosing remains controversial due to limited clinical evidence. Psilocybin's ability to regulate inflammation may have broader applications for mental and neurological conditions.

This review explores how dietary habits influence cognitive function through the gut-brain axis. It highlights the Mediterranean, plant-based, and low-carbohydrate diets, which are rich in antioxidants and neuroprotective nutrients, potentially reducing cognitive decline and neurodegenerative disease risks. These diets support brain health by lowering inflammation, oxidative stress, and improving neurogenesis. While dietary interventions show promise, challenges such as adherence and individual variability must be addressed. Future research should focus on large-scale, long-term randomized trials to refine dietary recommendations for cognitive health.

This study examined how diet influences aging using data from the UK Biobank, analyzing dietary intake, macronutrients, and biomarkers in 493,478 participants. High-dimensional fixed effects (HDFE) models and Mendelian randomization (MVMR) were used to assess causality. Findings suggest that plant-based diets and carbohydrate intake are linked to longer telomeres, younger phenotypic age, and improved brain grey matter volume, while high-fat and animal-based diets correlate with faster aging. Despite strong statistical associations, the study acknowledges limitations in generalizability due to the predominantly White, older, and educated sample. Further randomized trials are needed to confirm long-term dietary effects on aging.

This review highlights the critical role of the gut microbiome in brain health through its regulation of the immune system. It emphasizes the gut-brain axis, showing how gut bacteria influence cognitive processes via immune modulation and production of short-chain fatty acids (SCFAs). Dysbiosis, or imbalances in gut microbiota, is linked to cognitive decline and neurodegenerative diseases like Alzheimer's. The research underscores how factors like diet and environment shape the microbiome, opening avenues for microbiome-targeted therapies. This could lead to new treatments for cognitive disorders and improved brain health, addressing a significant public health challenge.

This review explores how nutrition impacts both brain health and overall wellbeing. Nutrients such as vitamins, minerals, and antioxidants influence cognitive function, neurotransmitter production, and inflammation. Diets rich in whole foods, such as the Mediterranean diet, are associated with reduced risks of depression and anxiety, while processed foods contribute to inflammation and oxidative stress, which can impair mental health. The gut microbiome also plays a critical role in brain function, linking dietary choices to mood regulation and cognitive performance. The findings emphasize the need for nutrition-centered health interventions to promote mental resilience and long-term brain health.

This study explored how lifestyle behaviors affect cognitive health over ten years in older adults in China. Using data from 5,381 individuals aged 65 and older, researchers grouped participants into three lifestyle profiles: active engagement, moderate engagement, and negative engagement. Those in the active group, characterized by healthy diets, regular physical and cognitive activities, and good sleep quality, showed the lowest risk of cognitive decline and slower rates of memory loss. This research underscores that even partial adoption of healthier lifestyles can meaningfully reduce cognitive impairment risks, emphasizing preventive actions for brain health.

Intermittent fasting (IF) may support brain health and combat neurocognitive disorders like Alzheimer’s and vascular cognitive impairment. By increasing brain-derived neurotrophic factor (BDNF) and promoting neurogenesis, IF enhances learning, memory, and brain resilience. It also reduces neuroinflammation and oxidative stress, which are linked to cognitive decline. Human studies, though limited, show promise in mild cognitive impairment, indicating improved cognition and metabolic health. While animal studies are robust, more research is needed to standardize and confirm IF's therapeutic benefits for humans.

This study examined the link between sleep quality and gut microbiota diversity in 93 older adults in Taiwan. Researchers assessed subjective sleep with the Pittsburgh Sleep Quality Index (PSQI) and objective sleep using actigraphy. Stool samples were analyzed for microbiota composition. Better objective sleep quality was significantly associated with higher gut microbiota richness (p = 0.02, η² = 0.20), but subjective sleep quality had no effect. The study was cross-sectional, meaning causality cannot be confirmed. Limitations include small sample size, focus on a Chinese population, and lack of polysomnography for detailed sleep architecture analysis. Findings highlight the gut-brain axis, suggesting potential interventions for better sleep and gut health in aging populations.

This meta-analysis investigates the protective effects of the Mediterranean diet on cognitive impairment, dementia, and Alzheimer’s disease. The diet, rich in fruits, vegetables, whole grains, fish, and olive oil, was associated with an 11–30% reduced risk of cognitive decline. Key components such as omega-3 fatty acids, polyphenols, and antioxidants promote brain and vascular health, reduce inflammation, and support neuroprotection. These findings emphasize the Mediterranean diet as a viable non-pharmacological approach to mitigating cognitive decline, dementia, and Alzheimer's disease, making it a cornerstone of public health strategies for healthy aging.

This review examines intermittent fasting (IF) as a dietary strategy for health and longevity. IF alternates periods of eating and fasting, promoting weight loss, improved metabolic health, and cognitive benefits. The study highlights physiological mechanisms like the shift to ketone metabolism, improved insulin sensitivity, and activation of autophagy. While benefits include better cardiovascular health and reduced inflammation, challenges like hunger, fatigue, and long-term safety concerns persist. The findings support IF as a flexible and sustainable approach, though more large-scale studies are needed to refine protocols and evaluate risks for specific populations.

The systematic review explores the neuroprotective and therapeutic properties of superfoods such as Crocus sativus, Murraya koenigii, Phoenix dactylifera, Punica granatum, Ficus carica, and Beta vulgaris. These foods are rich in bioactive compounds like flavonoids, carotenoids, and antioxidants that positively impact brain health. Benefits include reduced anxiety, depression, memory loss, and risk of Alzheimer’s, Parkinson’s, and strokes. For example, Crocus sativus reduces neuroinflammation, and Punica granatum enhances memory. The study highlights the potential of these superfoods in dietary and therapeutic applications, emphasizing the need for further research to confirm long-term effects.

This review highlights the essential role of nutrients in brain development and cognitive health. Omega-3 fatty acids, particularly DHA, are vital for brain growth, memory, and neuroprotection. Vitamins B, C, and E, along with minerals like iron, zinc, and magnesium, support neurotransmitter production, reduce oxidative stress, and enhance neuroplasticity. Maternal nutrition is critical for fetal brain development, and nutrient deficiencies during key life stages can lead to cognitive impairments and increased risks of neurodegenerative diseases. A balanced diet rich in these nutrients promotes lifelong brain health.

This systematic review and network meta-analysis assessed the effects of various dietary supplements on swimming performance by analyzing 58 randomized controlled trials (RCTs) with a total of 1,014 participants. The study ranked different supplements based on their effectiveness across multiple performance metrics. L-arginine (Arg) was identified as the most effective intervention for improving 100-meter swim time, while beta-alanine (BA) was found to reduce blood lactate levels. Additionally, creatine combined with sodium bicarbonate (Creatine_NaHCO3) significantly increased blood pH, which may help delay fatigue. However, no significant benefits were observed for shorter (50 m) or longer (200 m) distances. The study noted limitations such as small sample sizes and variations in dosage and supplementation timing, which may impact the generalizability of results.

This study investigates the link between cardiovascular health (CVH), assessed using the American Heart Association's "Life's Essential 8" (LE8) algorithm, and cognitive impairment in older adults. Using data from 2,415 participants aged 60+, it found that higher CVH scores significantly reduce the odds of cognitive impairment across measures of memory, processing speed, and fluency. Key lifestyle factors in LE8, such as diet, exercise, and sleep, were highlighted as protective against cognitive decline. This underscores the importance of cardiovascular health in maintaining cognitive function, providing evidence that better heart health supports brain health.

The Harvard Health article "What's Your Brain Care Score?" introduces the McCance Brain Care Score, a 21-point assessment tool developed to help individuals identify actionable steps to reduce the risks of stroke, dementia, and depression. The score evaluates 12 modifiable factors across three domains: physical health (blood pressure, blood sugar, cholesterol, body mass index), lifestyle choices (nutrition, alcohol intake, smoking, aerobic activities, sleep), and social-emotional health (stress-management, social relationships, meaning in life). Each factor is assigned a point value, with higher total scores indicating better brain care. Significantly, a study involving nearly 400,000 adults aged 40 to 69 found that higher Brain Care Scores correlated with lower risks of developing stroke and dementia over a 12.5-year follow-up period. For instance, among individuals in their 60s, a five-point increase in the score was linked to a 33% reduction in stroke risk. These findings suggest that addressing modifiable factors can substantially enhance brain health and cognitive performance.To improve brain health, individuals are encouraged to monitor and manage cardiovascular health metrics, adopt a balanced diet, engage in regular physical activity, ensure sufficient sleep, foster strong social connections, and effectively manage stress. Given Harvard Health's reputable standing and the robust evidence supporting the McCance Brain Care Score, these recommendations are credible and practical for those seeking to enhance brain health and reduce the risk of neurological conditions.

This study examines how physical activity and adherence to the MIND diet influence cognitive impairment among 462 adults aged 65+ in Pakistan. Using validated assessment tools, researchers found that 26.4% of participants had mild cognitive impairment, and 48.5% had low adherence to the MIND diet. Low physical activity increased cognitive impairment risk (AOR: 9.94, CI: 6.07–16.27), while higher MIND diet adherence lowered risk (OR: 0.29, CI: 0.18–0.46). The cross-sectional nature of the study means causality cannot be established, but it highlights the need for lifestyle interventions to protect cognitive health. Findings suggest regional and socioeconomic disparities affect cognitive aging, urging targeted public health efforts.

This study analyzed dietary patterns from 181,990 UK Biobank participants and their impact on brain health, cognition, and mental well-being. Four subtypes emerged: starch-free/reduced starch, vegetarian, high protein/low fiber, and balanced. The balanced diet was associated with better mental health, cognitive performance, and brain structure, while high protein/low fiber and vegetarian diets showed elevated risks of mental disorders. Genetic analysis linked these dietary patterns to brain-related genes and mental health susceptibility, emphasizing diet's role in brain function.

This systematic review analyzed 13 randomized controlled trials to examine how fruit and vegetable consumption affects memory and attention. The results showed that regular intake, particularly over 10-12 weeks, improved memory and attention, with stronger effects observed in children and younger adults compared to older adults, who needed higher doses for similar benefits. Foods like blueberries and grapes, rich in antioxidants and polyphenols, were particularly effective. The findings highlight the cognitive benefits of dietary nutrients in fruits and vegetables, promoting brain health across age groups.

This study examined the impact of obesity on disease progression, cognitive functioning, and quality of life in individuals with multiple sclerosis (MS). It followed 3,249 patients for over a decade. Obesity was associated with faster disease progression, worse cognitive performance, and more frequent MRI-detected brain lesions. These findings highlight obesity as a significant factor affecting MS outcomes, possibly due to systemic inflammation and vitamin D deficiencies related to obesity. This research emphasizes the importance of maintaining a healthy weight for managing MS and cognitive health.

This paper explores how artificial intelligence (AI) can be used to personalize ketogenic diets (KD) to optimize brain health. AI-driven approaches account for individual differences in genetics, metabolism, and lifestyle to tailor macronutrient ratios and dietary adjustments. By enhancing ketone production, reducing inflammation, and improving mitochondrial function, personalized KDs have the potential to improve cognitive performance and protect against neurological diseases like Alzheimer's. AI applications like real-time biomarker tracking and microbiome analysis further refine this dietary intervention.

This review highlights the potential of prebiotics in promoting cognitive resilience, defined as the ability to maintain or regain cognitive function under challenging conditions like stress, poor sleep, or unhealthy diets. Prebiotics support beneficial gut bacteria, which produce compounds that reduce inflammation and enhance brain health. The review emphasizes that while preclinical and limited human studies show promising effects, such as improved memory and stress resilience, evidence remains inconclusive. Future research should target vulnerable populations, such as those experiencing chronic stress or aging-related cognitive decline, to better understand prebiotics' role in mitigating cognition-taxing factors.

This systematic review examined how whole-diet interventions affect memory and cognition in older adults (aged 60+). It analyzed 23 studies focusing on randomized controlled trials of comprehensive dietary plans rather than single nutrients. While some studies reported modest improvements in memory and cognitive function, particularly with Mediterranean or MIND diets, the results were inconsistent. Multidomain interventions that combined diet with physical or cognitive activities showed more promise. The findings underscore the potential of lifestyle changes to support brain health but highlight the need for more robust and well-designed trials to confirm these effects.

This study analyzed the MIND diet's effects on brain health through gene expression changes in the prefrontal cortex. Researchers identified a transcriptomic profile of 50 genes associated with the diet. Higher MIND diet adherence correlated with slower cognitive decline and lower dementia risk, mediated by specific genes involved in neurogenesis, inflammation, and vascular health. These findings highlight how diet can influence brain molecular pathways, offering insights into dementia prevention and cognitive health improvement.

This cohort study validated the Brain Care Score (BCS), a 21-point tool assessing physical, lifestyle, and social factors to predict dementia and stroke risk. Using data from nearly 400,000 UK Biobank participants, higher BCS scores were significantly associated with reduced dementia and stroke risks, especially in younger individuals. A 5-point BCS increase correlated with 14% and 40% lower dementia and stroke risks, respectively. These findings suggest practical applications for BCS in guiding preventive brain health strategies.

The PROMOTe study, a placebo-controlled randomized trial, investigated whether a prebiotic supplement could improve cognition in healthy older twins. Over 12 weeks, one twin from each pair received protein supplementation with a prebiotic, while the other received protein with a placebo. Cognitive function, measured by the CANTAB battery, improved significantly in the prebiotic group compared to placebo. Despite more adverse events in the prebiotic group, compliance was high. These findings suggest that prebiotics can positively influence cognitive performance, likely through gut-brain axis mechanisms, in older adults with low protein intake.

This systematic review examined the MIND diet's effects on cardiometabolic health. Combining elements from Mediterranean and DASH diets, the MIND diet emphasizes plant-based foods like berries, leafy greens, and whole grains while limiting unhealthy foods. Studies reviewed included observational and randomized controlled trials (RCTs) and showed significant improvements in markers such as waist circumference, BMI, blood sugar, and cholesterol. Some studies indicated reduced risks for diabetes, stroke, and inflammation. While results are promising, variations in study quality and design mean further research is needed. The MIND diet's cardiometabolic benefits complement its established role in cognitive health.

This systematic review analyzed the efficacy of dietary supplements and alternative therapies for weight loss by evaluating 315 randomized controlled trials (RCTs) from a pool of 20,504 citations. The study found that the majority of these trials had methodological inconsistencies and high risks of bias. Only 52 (16.5%) of the reviewed studies were classified as high quality, and among these, just 16 (31%) showed significant weight loss differences, ranging from 0.3 to 4.93 kg. The findings suggest that most dietary supplements and alternative weight loss therapies have limited reliable evidence supporting their effectiveness. The authors emphasize the need for more rigorous, well-designed clinical trials.

This study explored how adherence to the Mediterranean diet impacts mental and cognitive health, sleep quality, and quality of life among older adults in Sicily. Researchers found that individuals closely following this diet had lower odds of cognitive impairment and depressive symptoms and were more likely to report good quality of life and sleep quality. The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and olive oil, may promote brain health by reducing inflammation, enhancing brain plasticity, and supporting neurogenesis, crucial for cognitive resilience and successful aging.

This study analyzed how adherence to the MIND diet—combining elements of the Mediterranean and DASH diets—affects dementia risk. Using data from three cohort studies and a meta-analysis, the research found that individuals who followed the MIND diet closely had a lower risk of developing dementia. The diet emphasizes foods like leafy greens, berries, nuts, and whole grains while limiting red meat, butter, and sweets. These findings suggest that dietary patterns rich in antioxidants and anti-inflammatory nutrients may support brain health and cognitive longevity.

This review discusses the significant role of nutrition, particularly the Mediterranean diet, in reducing dementia risk and supporting brain health. The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, and moderate fish intake, is linked to slower cognitive decline and a lower risk of dementia. Its benefits may arise from improved vascular health, reduced inflammation, and positive impacts on the gut-brain axis. Promoting such dietary habits early in life can lead to long-term cognitive health benefits and reduced neurodegeneration risks.

This systematic review and meta-analysis examined the effects of vitamin D supplementation on asthma management, analyzing 20 randomized controlled trials with a total of 2,225 participants (1,155 children, 1,070 adults). The study aimed to determine whether vitamin D reduces asthma exacerbations requiring systemic corticosteroids and improves symptom control. The results showed no significant impact of vitamin D supplementation on reducing exacerbation risk or improving lung function. A single study suggested potential benefits from calcidiol (a form of vitamin D), warranting further research. The study highlights that individuals with severe asthma and profound vitamin D deficiency were underrepresented, limiting conclusions for these subgroups.

This review highlights the health benefits of nuts, emphasizing their rich composition of proteins, unsaturated fats, vitamins, and antioxidants. Regular nut consumption is linked to reduced risks of chronic diseases, such as cardiovascular issues, obesity, and neurodegenerative conditions. Nuts, particularly those with their skins intact, have bioactive compounds that combat oxidative stress and inflammation. Their diverse nutrients, like vitamin E, magnesium, and polyphenols, promote brain health and may slow cognitive decline.

This study explores the potential for personalized diets to treat Alzheimer's disease (AD), the most common form of dementia. It highlights the role of nutrients, such as vitamin D, omega-3 fatty acids, selenium, and plant-based extracts (e.g., Ginkgo biloba, Panax ginseng, Curcuma longa), in slowing cognitive decline and providing neuroprotection. The research underscores how nutrition might influence brain health by mitigating oxidative stress and inflammation, critical factors in AD progression. Personalized diets, particularly those rich in antioxidants and anti-inflammatory compounds, could complement existing treatments and offer a novel approach to managing neurodegenerative disorders.

This study investigated the effects of caloric restriction (CR) and unsaturated fatty acid (UFA) intake on memory in elderly adults. Over three months, participants reducing calorie intake by 30% experienced significant memory improvements, while those increasing UFA intake or maintaining their usual diet showed no changes. The CR group also had lower insulin levels and reduced inflammation, which are linked to better brain health. These findings suggest that CR might enhance memory through improved metabolic health and reduced inflammation.

This study explored the perspectives of older adults and healthcare professionals on the Mediterranean diet (MD) and its connection to gut microbiota for healthy aging. While both groups recognized the health benefits of the MD, including cardiovascular improvements, awareness of its specific role in promoting a healthy gut microbiome was limited. The study highlighted misconceptions about the MD and barriers to adoption, such as cultural differences and accessibility challenges. Enhanced public and professional education is needed to clarify the role of the MD in gut health, cognitive function, and overall aging.

This study explored the effects of a Nordic berry mixture on young mice fed a high-fat diet. Mice consuming the berry-enhanced diet showed improved spatial memory in cognitive tests like the Barnes maze, compared to high-fat diet controls. The berry diet also appeared to counteract high-fat diet-induced weight gain and liver enlargement, suggesting better metabolic health. Gut microbiota analysis revealed increased beneficial bacteria, such as Akkermansia muciniphila, linked to cognitive protection. The berry mixture also increased anti-inflammatory cytokine IL-10 in the hippocampus, which may aid brain health. These findings highlight the potential of berries to improve memory and metabolic health, mediated partly through gut-brain interactions.

This review examines the effects of intermittent fasting (IF) on cognitive health and Alzheimer's disease (AD). IF promotes metabolic shifts, increasing ketone body use, which supports brain health by reducing inflammation, enhancing insulin sensitivity, and boosting vascular function. Animal studies show that IF reduces beta-amyloid plaques and tau protein tangles, key markers of AD, while improving memory and synaptic plasticity. Early human evidence suggests IF may improve cognitive resilience, though findings remain inconsistent and limited.

This 12-week randomized, double-blind, active-controlled study investigated the effects of multi-strain probiotics on Alzheimer’s patients. The probiotic group showed a 36% increase in serum brain-derived neurotrophic factor (BDNF), reduced inflammatory marker IL-1β, and increased antioxidant enzyme activity (SOD), compared to minimal changes in the control group. These biomarkers are associated with improved neuron function and reduced neurodegeneration. While cognitive function showed a trend toward improvement, changes were not statistically significant. The results suggest that probiotics may enhance neuroprotection in Alzheimer’s disease.

This review explores the impact of nut consumption on cognition throughout life, highlighting potential neuroprotective effects. Nuts, particularly walnuts, are rich in bioactive compounds like omega-3s, polyphenols, and antioxidants that reduce inflammation and oxidative stress, key factors in cognitive decline. Evidence suggests nuts may enhance cognitive performance and slow neurodegeneration, especially in older adults at risk of dementia. Research shows benefits in memory, attention, and processing speed, although findings vary and are limited by methodological issues. Further studies are needed to confirm the long-term cognitive advantages and clarify the mechanisms behind these effects.

This review discusses how diet and exercise interventions impact cognitive health and brain structure in older adults. It emphasizes the benefits of diets such as Mediterranean (MeDi), DASH, MIND, and weight-loss-focused approaches, highlighting their roles in reducing inflammation, oxidative stress, and supporting brain energy metabolism. Exercise modalities like endurance, resistance training, and yoga also improve cognition by enhancing brain vascularization and neuroplasticity. While evidence suggests these interventions help prevent cognitive decline, more targeted research is needed to identify the most effective strategies.

This narrative review examines the role of diet and exercise in maintaining cognition and brain health in older adults. It highlights the Mediterranean, DASH, and MIND diets, which include nutrient-dense foods like leafy greens, berries, and fatty fish, as protective against cognitive decline and neurodegenerative diseases. Exercise types such as aerobic, resistance, and combined programs are shown to promote neurogenesis, improve memory, and enhance executive function. Both interventions target systemic inflammation, energy metabolism, and vascular health, critical factors in aging.

This randomized controlled trial explored how specific nutrient-enriched formulas affect brain development, behavior, and sleep in infants from birth to two years old. The study found that infants receiving a formula high in DHA, ARA, iron, vitamin B12, folic acid, and sphingomyelin exhibited increased brain myelination, especially in key brain regions involved in learning and motor control. These infants also had better sleep outcomes and less social fearfulness by 24 months. The findings emphasize how early-life nutrition can shape brain development, potentially influencing cognitive and emotional growth later in life.

This systematic review assessed the MIND diet's influence on cognition in individuals across the dementia spectrum, including Alzheimer's disease (AD), mild cognitive impairment (MCI), and general dementia. The MIND diet combines elements of the Mediterranean and DASH diets, emphasizing leafy greens, berries, whole grains, and nuts while limiting processed foods and red meat. Studies revealed a positive correlation between adherence to the diet and improved cognitive performance, particularly in global cognition and executive function. However, results varied across cognitive domains, highlighting the need for further research to confirm these findings and refine applications for different populations.

This study explored the effects of a ketogenic diet (KD) on cognitive dysfunction and neuroinflammation in a mouse model of Alzheimer’s disease (AD). The KD improved memory and learning, reduced amyloid-beta plaques (a hallmark of AD), and decreased neuroinflammatory markers. Mechanistically, the diet activated the Nrf2/HO-1 pathway, enhancing the brain’s antioxidant defenses, while suppressing the pro-inflammatory NF-κB signaling. These results suggest that the KD may mitigate neurodegeneration by addressing inflammation and oxidative stress, two key factors in AD progression.

This study examined adherence to the MIND diet in 66 cognitively healthy Mexican older adults and its alignment with the diet's recommendations. The MIND diet focuses on brain-healthy foods like leafy greens, berries, nuts, and fish, while limiting processed and high-fat foods. Only 28% of participants met the recommended intake, with low consumption of foods like olive oil, red fruits, and fish. These gaps were attributed to the high cost of such foods in Mexico. However, participants consumed adequate amounts of affordable options like legumes and poultry. The study highlights the need to adapt dietary guidelines to regional and economic contexts for better adherence and cognitive health benefits.

This review explores how diet impacts brain health and cognitive function across the lifespan, emphasizing modifiable factors like nutrition, physical activity, and social-engagement. It highlights the role of dietary patterns like the Mediterranean and DASH diets in reducing cognitive decline and dementia risks. Micronutrients such as B vitamins, vitamin D, and omega-3 fatty acids are linked to better cognitive health. The gut-brain axis, influenced by diet, also affects cognition. Recommendations include a balanced diet and early lifestyle changes to promote lifelong brain health.

This review explores how nut consumption benefits cognitive health through antioxidant, anti-inflammatory, and gut microbiota-modulating effects. Nuts like walnuts, almonds, and pistachios are rich in bioactive compounds such as polyunsaturated fats, polyphenols, and antioxidants. These compounds combat oxidative stress and inflammation—key contributors to cognitive decline. While epidemiological studies suggest that regular nut intake reduces risks of cognitive disorders, clinical evidence remains limited and inconsistent. Nuts also influence gut health, potentially supporting the gut-brain axis. The review emphasizes the need for larger, controlled trials to confirm these effects in humans.

This review discusses the health benefits and mechanisms of intermittent fasting (IF) for conditions like obesity, diabetes, cancer, neurological diseases, and aging. IF promotes metabolic flexibility, reduces inflammation, and enhances cellular repair processes like autophagy. It also supports brain health by improving mitochondrial function and boosting neuroplasticity through pathways like BDNF signaling. Preliminary human studies and animal research suggest IF's potential to improve cognition and prevent neurodegenerative diseases, but further long-term studies are needed.

This paper examines the role of nutrition in preventing and managing neurological disorders like Alzheimer's, Parkinson's, stroke, and autism spectrum disorders. It highlights how nutrient deficiencies (e.g., thiamine, vitamin B6, zinc) can exacerbate neurological issues, while proper nutrition can offer neuroprotective benefits. For instance, diets like the Mediterranean diet or ketogenic diet show promise in reducing neuroinflammation and supporting brain health. Nutritional strategies can also address the gut-brain axis, which impacts neuroinflammation and cognitive decline.

This review explores how probiotics and prebiotics impact the gut-brain axis and support mental health by influencing gut microbiota composition. These compounds may reduce symptoms of depression, anxiety, Alzheimer’s disease, and stress by enhancing neurotransmitter production, reducing neuroinflammation, and improving gut barrier integrity. Mechanisms include short-chain fatty acid production and modulation of the hypothalamic-pituitary-adrenal axis. Although animal and some human studies show promise, evidence remains preliminary, and larger trials are needed to confirm therapeutic effects.

This scoping review discusses the ketogenic diet (KD) and its effects on neurodegenerative and psychiatric conditions such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, autism, and depression. KD promotes brain health by reducing inflammation, oxidative stress, and amyloid plaques while enhancing mitochondrial function, neuronal repair, and gut microbiome diversity. While basic research and animal studies show promising results, clinical evidence is limited due to small sample sizes, short durations, and lack of controls in human studies.

This randomized controlled trial evaluated the effects of the MIND diet on preventing cognitive decline over three years in older adults with risk factors for dementia. While both the MIND diet and a control diet (with caloric restriction) improved cognitive scores slightly, there was no significant difference between groups in cognitive performance or brain imaging markers (e.g., hippocampal volume). The findings suggest that the MIND diet alone may not strongly impact cognitive decline in high-risk populations.

The NIH Office of Dietary Supplements' fact sheet provides an overview of dietary supplements, including vitamins, minerals, herbs, amino acids, and enzymes. It emphasizes that while supplements can help individuals meet nutritional needs, they are not substitutes for a balanced diet. The document advises consumers to consult healthcare providers before starting any supplement regimen, as some products can interact with medications or have adverse effects. For brain health and cognitive performance, the fact sheet suggests that obtaining nutrients from a varied diet rich in fruits, vegetables, and whole grains is preferable to relying solely on supplements. This approach ensures the intake of essential nutrients that support cognitive function. The information is credible, sourced from a reputable institution, and aligns with current dietary guidelines.

The Healthline article "The MIND Diet: A Detailed Guide for Beginners" introduces the MIND diet, a fusion of the Mediterranean and DASH diets, specifically designed to promote brain health and reduce the risk of neurodegenerative diseases like Alzheimer's. The MIND diet emphasizes the consumption of ten brain-healthy food groups: leafy green vegetables, other vegetables, nuts, berries (especially blueberries), beans, whole grains, fish, poultry, olive oil, and wine in moderation. It also advises limiting intake of five unhealthy groups: red meats, butter and margarine, cheese, pastries and sweets, and fried or fast foods. Studies suggest that strict adherence to the MIND diet correlates with a slower rate of cognitive decline and a significantly lower risk of Alzheimer's disease.Adopting the MIND diet can be a practical lifestyle change to enhance brain health and cognitive performance. By focusing on nutrient-rich foods that support brain function and minimizing those that may contribute to cognitive decline, individuals can proactively manage their cognitive well-being. Given Healthline's reputation for providing evidence-based health information and the supporting scientific studies referenced, these dietary recommendations are credible and actionable for those seeking to improve brain health.

This study examined the effects of intermittent calorie restriction (CR) in people with multiple sclerosis (MS). Over eight weeks, intermittent CR reduced pro-inflammatory memory T cells and increased naïve T cells, which are crucial for immune health. It also altered key metabolic markers, such as lipid metabolites, suggesting potential benefits for reducing inflammation and improving metabolic health in MS. These findings indicate that intermittent CR could be a safe and promising dietary approach to managing MS-related inflammation and immune function.

The HealthCentral article examines the Wahls Protocol, a modified paleolithic diet developed by Dr. Terry Wahls to manage multiple sclerosis (MS) symptoms. The diet emphasizes nutrient-dense foods, including colorful fruits and vegetables, leafy greens, sulfur-rich vegetables, and lean meats, while excluding added sugars, dairy, eggs, gluten-containing grains, processed foods, and soy. Potential benefits include reduced inflammation, improved gut microbiome diversity, and decreased fatigue. However, scientific evidence supporting the diet's efficacy is limited, and it should complement, not replace, standard medical treatments. For brain health, adopting a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, alongside regular exercise and stress-management, is advisable. Consulting healthcare professionals before making significant dietary changes is recommended.

This cross-sectional study examined how adherence to the MIND diet, which blends the Mediterranean and DASH diets, impacts muscle strength in older adults. Researchers assessed hand grip strength (HGS), a key measure of muscle function, among 3,181 Kurdish adults. Those adhering most to the MIND diet had significantly better HGS, indicating stronger muscles. Foods like leafy greens, whole grains, berries, and fish, rich in antioxidants and anti-inflammatory compounds, likely play a protective role. Conversely, an unhealthy diet high in processed foods was linked to weaker muscles. Since muscle health correlates with cognitive resilience, this study highlights the MIND diet's potential dual benefits for physical and cognitive health.

The WIRED article explores the potential of fecal microbiota transplants (FMT) in treating gut-related diseases by restoring healthy bacteria. It discusses the challenges of finding suitable donor stool and proposes the concept of autologous transplants—using one's own stored fecal matter for future treatments. This approach could mitigate issues related to donor compatibility and disease transmission. While FMT has shown success in treating conditions like Clostridioides difficile infections, its application in neurological conditions such as Parkinson's disease and multiple sclerosis is still under investigation. Maintaining a healthy gut microbiome through a balanced diet rich in fiber and fermented foods may support overall brain health. However, the efficacy of FMT for cognitive enhancement remains unproven, and more research is needed to establish its safety and effectiveness in this context.

This systematic review evaluated the efficacy of vitamin and mineral supplements in preventing cardiovascular disease (CVD) and cancer. Analyzing 84 studies with 739,803 participants, it found that multivitamins slightly reduced cancer incidence but had no effect on CVD or mortality. Beta carotene increased lung cancer risk, particularly in high-risk individuals. Vitamin D, vitamin E, and other supplements showed no significant benefits. Some supplements, like vitamin A and E, were linked to adverse effects like hip fractures and hemorrhagic stroke. The study highlights the limited role of supplementation in disease prevention, especially for well-nourished populations.

The paper outlines the American Heart Association's updated "Life’s Essential 8," a framework for cardiovascular health that adds sleep health to the original seven metrics. These metrics—diet, physical activity, nicotine exposure, sleep, body mass index, blood lipids, blood glucose, and blood pressure—are now measured with a 0-100 point system for more nuanced tracking of individual and population health. This approach emphasizes the importance of maintaining high cardiovascular health for better outcomes, including reduced risks of cardiovascular disease, dementia, and improved overall brain function.

This research reviews Alcohol Use Disorder (AUD), a condition marked by compulsive alcohol consumption, withdrawal symptoms, and long-term brain changes. AUD disrupts neurotransmitters like dopamine and GABA, impairing circuits for reward, decision-making, and stress response. These changes foster addiction and hinder recovery. Treatments include behavioral therapies, medications targeting affected neurotransmitters, and lifestyle changes, yet access barriers persist. The study emphasizes integrating neurological and social interventions to manage AUD and its wide-reaching effects.

This randomized controlled trial investigated the effects of combining aerobic exercise with the MIND diet (a blend of Mediterranean and DASH diets) on brain health in postmenopausal women with mild cognitive impairment (MCI). Over 12 weeks, participants following both interventions improved cognitive function and physical independence more than those on the diet alone. These results suggest that regular exercise enhances the neuroprotective effects of the MIND diet, promoting brain health despite hormonal changes related to menopause.

This 6-year cohort study investigated the link between nut consumption and cognitive health in Chinese older adults. Participants consuming at least 70g of nuts weekly had a 17% lower risk of cognitive impairment compared to those consuming fewer nuts. The protective effect was more pronounced with consistent nut consumption across multiple days each week. These findings suggest that moderate nut consumption may help preserve cognitive function and reduce the risk of decline as people age.

The article from Huberman Lab highlights six strategies to improve gut microbiome diversity, crucial for overall health and brain function. These include consuming fermented foods like yogurt and kimchi to introduce beneficial bacteria, increasing dietary fiber through fruits and vegetables to promote healthy gut bacteria, and limiting processed foods that harm gut health. It also recommends managing stress with techniques like meditation, ensuring 7-8 hours of quality sleep to support the gut-brain connection, and engaging in regular exercise to enhance microbiota composition. A diverse microbiome supports immune function and impacts mood and cognition via the gut-brain axis. Implementing these evidence-based lifestyle changes can bolster cognitive resilience and overall brain health.

This review explores how dietary micronutrients and supplements impact cognitive performance, especially for esports players. Vitamins like B-complex, C, and D, and minerals such as zinc, magnesium, and iron support cognitive processes by reducing oxidative stress and inflammation. Specific supplements, including caffeine, creatine, and polyphenols, were highlighted for improving attention, reaction time, and working memory under stress. However, research in esports-specific settings remains limited, emphasizing the need for targeted studies to optimize cognitive and physical performance.

This study investigated the effects of daily cranberry consumption on brain health in older adults. Over 12 weeks, participants aged 50-80 consumed freeze-dried cranberry powder or a placebo. The results showed that cranberry supplementation improved visual episodic memory and increased blood flow in specific brain regions associated with memory and cognition. Additionally, participants in the cranberry group experienced a significant decrease in LDL cholesterol. These findings suggest that cranberries, rich in antioxidants and anti-inflammatory compounds, may help protect against age-related cognitive decline by enhancing memory performance and supporting brain function in healthy older adults

This research explores how diet and supplements can prevent neurological diseases and support brain health. It emphasizes the Mediterranean diet's role, rich in antioxidants, healthy fats, and vitamins, in reducing risks of cognitive decline and neurodegenerative diseases like Alzheimer's and Parkinson's. Specific nutrients like omega-3 fatty acids, B vitamins, and plant-based compounds, such as curcumin and resveratrol, offer protective effects by reducing inflammation and oxidative stress. The paper also highlights promising but dose-dependent roles for supplements and natural compounds in managing brain aging and mental health.

The study systematically reviewed randomized controlled trials examining the impact of berry-based foods and supplements on cognitive function in older adults. Results suggest that such interventions, rich in polyphenols and antioxidants, may improve memory, executive function, psychomotor performance, and brain perfusion. These findings highlight berries' potential role in mitigating age-related cognitive decline, primarily through antioxidant and anti-inflammatory mechanisms. While promising, limitations like small sample sizes and varied methodologies require cautious interpretation.

This study investigated the effects of the MIND diet, a blend of Mediterranean and DASH diets, on cognitive function and brain structure in 37 healthy obese women over three months. Participants on the MIND diet, combined with calorie restriction, showed significant improvements in working memory, verbal recognition, and attention compared to a control diet. MRI scans indicated preservation of certain brain structures, suggesting neuroprotective benefits. These findings highlight the potential of the MIND diet to counteract obesity-related cognitive decline and improve brain health.

This review explores the impact of intermittent fasting (IF) on brain metabolism and cognitive health. IF promotes a shift from glucose to ketones as the brain's energy source during fasting, enhancing stress resistance, synaptic plasticity, and neurogenesis. Key molecular changes include increased brain-derived neurotrophic factor (BDNF), improved mitochondrial function, and reduced inflammation. Preliminary animal and human studies show improved memory, reduced neurodegeneration, and potential benefits for conditions like Alzheimer's and epilepsy. However, more research is needed for clinical guidelines.

This review discusses the ketogenic diet's (KD) potential in reducing neuroinflammation and improving outcomes in neurodegenerative diseases like Alzheimer’s, Parkinson’s, ALS, and Huntington’s. KD shifts energy metabolism from glucose to ketones, reducing oxidative stress and promoting mitochondrial health. By modulating immune cell activity and decreasing inflammatory cytokines, KD shows promise in protecting neurons. Animal studies and limited clinical trials reveal cognitive and motor benefits, though long-term effects and patient adherence remain challenging.

The research discusses how alcohol exposure, particularly during pregnancy, can severely impact brain development in children. This includes a range of issues from fetal alcohol syndrome (FAS) to structural brain changes like reduced volume in the frontal lobe and hippocampus, and disrupted white matter connectivity. These effects result in cognitive deficits, behavioral issues, and poor executive function. The study emphasizes the irreversibility of these damages and underscores the importance of avoiding alcohol during pregnancy to prevent lifelong developmental and neurological disabilities in offspring.

This study explored the impact of Nordic berries on cognitive function and gut microbiota in high-fat-diet-fed middle-aged mice. Berries such as bilberries, lingonberries, and blackcurrants improved spatial memory and supported hippocampal neurogenesis, indicated by increased neuronal markers. These berries also enriched gut microbiota diversity and boosted beneficial bacteria like Akkermansia muciniphila. These findings suggest berries' potential to mitigate cognitive decline associated with aging and poor diet through gut-brain axis modulation and neuronal health.

This community-based neuropathological study analyzed the relationship between adherence to the MIND diet and hippocampal sclerosis (HS), a condition involving severe neuronal loss and gliosis in brain areas linked to memory. Using data from 581 participants in the Rush Memory and Aging Project, researchers found that high adherence to the MIND diet was associated with a 69% lower likelihood of HS. Moderate adherence reduced the risk by 54%. These associations remained significant even after adjusting for genetic factors like APOE-ε4 and other brain pathologies. This suggests the MIND diet’s potential to protect hippocampal structure and reduce risks of memory-related decline in aging populations.

This study explored the relationship between adherence to the MIND diet and cognitive health in participants from the UK Biobank. While the MIND diet, emphasizing vegetables, berries, nuts, and whole grains, has been associated with improved brain health in past studies, this research found limited evidence of such benefits in this population. Higher adherence to the diet correlated with slightly poorer cognitive performance on several tests and showed no significant overall reduction in dementia risk. However, a lower risk of dementia was observed among women who followed the diet. These findings highlight the complexity of dietary influences on cognitive health and the role of individual variability.

This randomized crossover trial evaluated the effects of consuming 30 g/day of mixed tree nuts for 4 weeks on cognition, mood, and gut microbiota in 79 healthy adults aged 18–49. Nut consumption improved picture recognition accuracy and reaction time but showed no significant effects on mood or the diversity of gut microbiota. A specific gut bacterium associated with short-chain fatty acid production increased but was not linked to cognitive outcomes. These findings suggest a potential cognitive benefit of nuts in non-elderly adults, though the mechanisms remain unclear. Further research is needed in populations at risk of cognitive decline.

This study examined the effects of alcohol consumption on brain structure and function in 25,378 participants from the UK Biobank. Even low levels of alcohol (7–14 units per week) were associated with reduced grey matter volume and changes in white matter microstructure, including markers of poorer neural health. Functional connectivity within several brain networks was also altered. These findings indicate that even moderate drinking can have measurable impacts on brain health, potentially influencing cognitive performance and increasing vulnerability to neurodegenerative conditions.

This systematic review analyzed five randomized controlled trials on the effects of probiotics on mild cognitive impairment (MCI). Probiotic interventions using strains like Lactobacillus and Bifidobacterium over 12-16 weeks showed improvements in cognitive domains such as memory, attention, and mental flexibility. Benefits were most pronounced in individuals with MCI and not in those with advanced dementia or normal cognition. Probiotics appear to act through the gut-brain axis, reducing neuroinflammation and increasing brain-derived neurotrophic factor (BDNF). These findings support probiotics as a potential preventive measure for cognitive decline, though further research is needed.

This randomized controlled trial explored the effects of a short-term MIND diet intervention on weight, metabolism, and brain structure in 37 middle-aged obese women. The study found significant improvements in weight, body fat percentage, waist circumference, and hunger-related hormones (leptin, ghrelin, GLP-1) in the MIND diet group compared to a control group. Despite these positive metabolic and anthropometric changes, there were no observable differences in brain structures between the groups. The results highlight the MIND diet's potential for weight management and metabolic health but not immediate effects on brain anatomy.

This systematic review assessed the effects of berry consumption on cognitive functions in healthy adults and older adults. Twelve randomized controlled trials involving 399 participants showed that berries, rich in flavonoids like anthocyanins, can improve memory, attention, and processing speed. Positive effects were noted across various cognitive domains, though inconsistencies exist due to differences in study designs, doses, and participant demographics. The findings highlight the potential role of berries in preventing age-related cognitive decline.

This randomized controlled trial investigated the effects of the MIND diet—a combination of the Mediterranean and DASH diets—on weight, hunger-related hormones, and brain structures in overweight and obese middle-aged women. Over three months, participants following the MIND diet experienced significant reductions in weight, body mass index, body fat percentage, waist circumference, and leptin levels, alongside increases in ghrelin and GLP-1 levels, compared to a control group. However, no significant changes in brain structures were observed between the groups. These findings suggest that the MIND diet may positively influence metabolic health, which is crucial for maintaining cognitive function and overall brain health.

This review explores the ketogenic diet's (KD) potential in treating neurological diseases, including epilepsy, Alzheimer’s, Parkinson’s, multiple sclerosis, and migraine. KD induces ketosis, where ketones replace glucose as the brain's primary energy source, reducing inflammation, oxidative stress, and neuron damage. The diet also boosts mitochondrial function and supports nerve repair. While KD shows proven benefits for epilepsy, evidence for other conditions is promising but limited, often relying on animal studies and small human trials.

This study examined the MIND diet's impact on dementia and Alzheimer's disease (AD) risk in a French older population. Over nearly 10 years, participants with higher adherence to the MIND diet—rich in leafy greens, nuts, berries, and fish—had a significantly lower risk of developing dementia and AD. MRI scans showed that a higher MIND diet score was linked to greater gray matter volume and cortical thickness in brain regions affected by AD. These findings suggest that the MIND diet may protect brain structure and delay cognitive decline.

This study examined how adherence to a MIND diet—a combination of the Mediterranean and DASH diets—affects brain health in older women exposed to air pollution (PM2.5). The researchers found that women who followed the MIND diet had larger white matter brain volumes, a marker of healthy aging. For those not following the diet, air pollution was linked to greater brain volume loss. The findings highlight the potential of the MIND diet to protect against brain aging and mitigate some of the harmful effects of environmental factors like air pollution.

This research explores how alcohol consumption affects the brain, highlighting structural, functional, and neurochemical changes. Chronic alcohol use leads to reduced brain volume, particularly in the prefrontal cortex and cerebellum, and damages white matter. Functional impairments include disrupted reward processing, impulsivity control, and emotional regulation. Neurotoxic effects arise from alcohol metabolism, thiamine deficiency, and inflammation. While some damage may partially reverse with abstinence, heavy drinking accelerates brain aging and neurodegeneration, impacting cognition and behavior.

The Healthline article "Mediterranean Diet 101: A Meal Plan and Beginner’s Guide" provides an overview of the Mediterranean diet, emphasizing its focus on fruits, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil. It suggests limiting red meat, processed foods, and added sugars. The article highlights potential health benefits, including weight management, heart health, and diabetes prevention. Regarding brain health, the article notes that the Mediterranean diet may benefit brain health and prevent cognitive decline. However, it does not provide specific details or evidence supporting this claim. Healthline is generally considered a credible source, but the lack of detailed evidence in this article suggests that while adopting the Mediterranean diet could be beneficial for overall health, its direct impact on brain health and cognitive performance is not thoroughly substantiated here.

This systematic review examines randomized controlled trials (RCTs) on how dietary interventions—like specific foods, supplements, or diets—impact cognitive health in adults with and without cognitive impairments. Results highlight the benefits of the Mediterranean diet, showing its promise in reducing cognitive decline, while evidence for the DASH and MIND diets remains inconclusive. Supplements like polyphenols and specific nutrient combinations show potential for enhancing memory and brain health, though results are mixed. Consistency and higher-quality studies are needed to strengthen these findings, as they hold significant potential for preventing cognitive decline and supporting brain health.

The Harvard Health article "Supplements: A Scorecard" evaluates the efficacy and safety of various dietary supplements commonly used for health maintenance and disease prevention. It emphasizes that, unlike medications, dietary supplements are not strictly regulated by the FDA, allowing manufacturers to market products without providing evidence of purity, potency, safety, or efficacy. The article discusses the limited scientific support for many supplements, noting that while some, like vitamin D, have shown potential benefits, others lack substantial evidence or may pose health risks. It underscores the importance of obtaining nutrients primarily through a balanced diet and advises consulting healthcare professionals before initiating any supplement regimen.Regarding brain health and cognitive performance, the article suggests that the evidence supporting the use of supplements for cognitive enhancement is generally weak. Instead, it recommends lifestyle practices such as consuming a nutrient-rich diet, engaging in regular physical activity, ensuring adequate sleep, and managing stress to promote cognitive well-being. Given Harvard Health's reputable standing and the article's reliance on current scientific research, these recommendations are credible and practical for individuals seeking to improve brain health.

This review highlights the potential benefits of intermittent fasting (IF) on brain health and cognitive function. By promoting a metabolic switch from glucose to ketones, IF enhances stress resistance, cellular repair, and neuroplasticity while reducing inflammation and oxidative stress. Animal and human studies suggest IF may help prevent or slow neurodegenerative diseases like Alzheimer’s and improve mood and cognitive performance. IF also regulates circadian rhythms and enriches gut microbiota, further supporting brain health. However, more research is needed to confirm long-term effects in humans.

This research explores how alcohol and cannabis use during adolescence, a critical period for brain development, impacts brain structure, function, and cognition. It highlights that heavy alcohol use can decrease gray matter, impair white matter integrity, and disrupt cognitive functions like memory and impulse control. Heavy cannabis use is linked to changes in brain structure and reduced executive functioning. Co-use shows pronounced effects, primarily driven by alcohol. These findings emphasize the vulnerability of the developing brain to substance use.

A study conducted by researchers in Iowa investigated the effects of the Wahls and Swank diets on individuals with relapsing multiple sclerosis (MS) experiencing moderate-to-severe fatigue. Both diets emphasize high intake of fruits and vegetables while limiting processed foods. The study involved 87 participants who followed their usual diets for three months before switching to either the Wahls or Swank diet. Findings revealed that after three and six months on the new diets, participants reported significant reductions in fatigue and improvements in physical and mental quality of life. Notably, the Wahls diet group exhibited greater enhancements in certain areas and demonstrated increased walking distances after six months.These results suggest that dietary interventions focusing on whole, unprocessed foods may alleviate fatigue and enhance quality of life in individuals with relapsing MS. Incorporating such dietary patterns could support brain health and cognitive performance by providing essential nutrients and reducing inflammation. However, given the study's small sample size, further research is necessary to confirm these findings and establish comprehensive dietary recommendations. Individuals should consult healthcare professionals before making significant dietary changes.