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If lately you find it a little harder to remember where you left your keys, or you notice that you get distracted more easily than you did a few years ago, you may have wondered what you can do to support your cognitive health in the long term.
In this article, we review some nutrients and ingredients of interest in the field of cognitive function and explain what aspects you should consider when choosing a supplement.
What do we mean by cognitive health?
Memory, attention, the ability to concentrate and other cognitive functions are all part of our daily functioning.
These functions depend on numerous factors, including age, diet, physical activity, rest, environment and nutritional status.
Therefore, when we talk about cognitive health, there is no single responsible factor or universal solution. The most sensible approach is to maintain healthy habits and ensure an adequate diet that provides the nutrients required for the body to function normally.
What is cognitive decline and why does it occur?
Age-related cognitive decline is a natural and progressive process in which these functions — such as memory, attention or processing speed — may gradually become less efficient.
Several well-documented biological mechanisms are involved in this process: oxidative stress (the accumulation of cellular damage caused by free radicals), low-grade neuroinflammation and the loss of synaptic plasticity, i.e. the ability of neurons to communicate effectively with each other and form new connections.
It is important to be clear from the outset: supplements do not cure or treat neurodegenerative diseases such as Alzheimer’s or Parkinson’s.
No over-the-counter product has this ability, and any claim suggesting otherwise should raise concerns. What some nutrients and extracts can do is act on the modifiable factors mentioned above, supporting normal cellular maintenance and providing the “building blocks” the brain needs to function optimally. Real prevention starts with lifestyle, and supplementation, when appropriate, plays a complementary role.
Supplementation may make sense in certain contexts, especially when it helps meet nutritional requirements, but it should not be considered a substitute for a balanced diet or professional healthcare when needed.Ingredients of interest for cognitive function
Not all ingredients found in a “brain” supplement have the same level of scientific support. These are some of those with mechanisms of action that are better described in the scientific literature:
Omega-3 fatty acids: DHA and brain function
DHA (docosahexaenoic acid) is, in simple terms, one of the most important structural “building blocks” of the brain: it accounts for a significant proportion of the fatty acids that make up neuronal membranes. A membrane with a good proportion of DHA is more fluid, which facilitates communication between neurons and the proper functioning of the receptors on their surface.
- DHA contributes to the maintenance of normal brain function (the beneficial effect is obtained with a daily intake of 250 mg of docosahexaenoic acid).
EPA (eicosapentaenoic acid), on the other hand, is more closely linked to the modulation of the inflammatory response. Together, DHA and EPA contribute to normal brain function and help keep the low-grade neuroinflammation mentioned above under control.
Citicoline and phosphatidylserine: neurotransmitter precursors
Citicoline is a source of choline, an essential nutrient for synthesising acetylcholine, the neurotransmitter most directly involved in memory and attention processes. Put simply: without available choline, the brain has less “raw material” to produce this important chemical messenger.
Phosphatidylserine, meanwhile, is a phospholipid that forms part of the structure of neuronal membranes. Adequate levels are associated with the maintenance of normal cognitive function, particularly short-term memory, an aspect that often declines with age.
Botanical extracts: Bacopa monnieri and lion’s mane
Bacopa Monnieri is a plant with centuries of use in traditional Ayurvedic medicine. Current scientific interest focuses on its active compounds, bacosides, which have been studied for their potential role in improving information processing and visual retention.
Lion’s Mane (Hericium erinaceus) is a functional mushroom that has gained considerable popularity in recent years. It is being investigated for its potential ability to stimulate the production of Nerve Growth Factor (NGF), a protein involved in the growth and maintenance of neurons.
B-vitamin complex (B6, B9 and B12): homocysteine regulation
This is one of the mechanisms with the strongest scientific consensus. There is a well-documented relationship between elevated blood homocysteine levels and a greater risk of brain atrophy in older adults. Vitamins B6, B9 (folate) and B12 are key cofactors in homocysteine metabolism, helping to maintain healthy levels.
What should you look for when choosing a supplement for cognitive health?
The market for supplements related to cognitive function offers numerous formulations. When comparing them, there are several aspects worth reviewing.
Standardisation of botanical extracts
A powdered plant is not the same as a standardised extract. Standardisation makes it possible to know the declared amount of certain compounds characteristic of the extract and makes it easier to compare different formulations.
This provides useful information about the composition of the product and makes it easier to interpret the label correctly.
- For example, a Bacopa monnieri extract may indicate the amount or percentage of bacosides used as a reference for its standardisation.
Chemical form and ingredient characteristics
Ingredients can be presented in different chemical forms. When comparing supplements, it is worth checking which form the product uses, the amount provided per serving and the information provided by the manufacturer.
- Rather than assuming that a particular form is always “superior”, it is preferable to assess each ingredient according to its characteristics, the specific formulation and the available scientific information.
Label transparency and clinically effective doses
A good supplement does not hide its quantities behind a “proprietary blend” without providing a breakdown. Look for the daily dose of each ingredient to be clearly stated, and compare it with the doses used in reference clinical trials for that ingredient.
- A token amount of a trendy active ingredient, below the effective dose, is unlikely to offer much beyond marketing.
Quality certifications and absence of contaminants
Especially for ingredients such as Omega-3 from marine sources, purity is a critical factor. Independent certifications such as IFOS™ certify the absence of heavy metals and other contaminants.
- At the manufacturing level, certifications such as GMP or HACCP indicate that the product has been manufactured under strict quality controls, and many brands now also have their ingredients tested by independent laboratories.
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Habits that support cognitive health
Diet, physical activity, adequate rest and maintaining a mentally active lifestyle are among the habits that can support overall health and well-being.
- Physical activity: In addition to its general health benefits, staying physically active helps maintain good physical and functional fitness over time.
- Rest: Getting adequate sleep is also part of a healthy routine. Establishing regular schedules, maintaining suitable environmental conditions and prioritising sufficient rest can contribute to overall well-being.
- Balanced diet: A varied diet provides proteins, fats, carbohydrates, vitamins, minerals and other compounds required for the body to function normally.
- Keep your mind active: Learning new things, reading, acquiring new skills, maintaining social relationships and taking on new challenges are all ways to maintain a mentally active lifestyle.
Cognitive health is multifactorial and, therefore, it makes more sense to focus on overall habits than to look for a single ingredient responsible for all aspects of cognitive health.
Frequently asked questions
When does it make sense to pay attention to cognitive health?
Taking care of habits related to diet, exercise, rest and well-being can be part of a healthy lifestyle at any age.
There is no specific age from which it becomes necessary to introduce a supplement. The need for supplementation will depend on each person’s diet, individual circumstances and nutritional requirements.
Do supplements produce immediate effects?
Not all supplements have the same purpose or work in the same way.
The response will depend on the ingredient, the amount provided, baseline nutritional status and individual circumstances. Therefore, it is preferable not to generalise a specific timeframe for all supplements related to cognitive function.
Can supplements interact with medications?
Yes. Some food supplements may interact with certain medications.
If you are taking medication, especially on a long-term basis, are pregnant or have a medical condition, consult your doctor or pharmacist before adding a supplement to your routine.
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