{"id":112024,"date":"2025-10-30T10:36:16","date_gmt":"2025-10-30T10:36:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/112024\/"},"modified":"2025-10-30T10:36:16","modified_gmt":"2025-10-30T10:36:16","slug":"from-vitamin-b12-to-folate-scientist-shares-8-essential-nutrients-to-support-brain-longevity","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/112024\/","title":{"rendered":"From Vitamin B12 to Folate: Scientist shares 8 essential nutrients to support brain longevity"},"content":{"rendered":"

\"From Brain aging doesn\u2019t just begin in old age. A 2024 study<\/a> published in ScienceDirect suggests that it often starts much earlier, often in the 40s or 50s. The research explains that midlife is a critical turning point when the brain starts showing early signs of structural and metabolic changes. These shifts can affect memory, focus, and emotional balance over time. During this transition window, taking care of the brain becomes all the more important. Experts assert the need for sleep, physical activity and better nutrition.In a recent Instagram post, Health Scientist Ollie Whitby listed eight key nutrients one should prioritise to support cognitive longevity. Whitby emphasises that \u201cthe way we live, and the nutrients we consume, shape how our brain cells function, repair, and protect themselves over time\u201d. <\/p>\n

Feeling tired, sad, or weak? Find out which vitamin you\u2019re missing<\/p>\n

What is \u201cbrain aging\u201d<\/p>\n

\"ImageAccording to the National Institute on Aging (NIA)<\/a>, as we grow older, the brain naturally changes in structure, blood flow, and the way nerve cells communicate. These gradual shifts can make it take longer to recall words, process new information, or juggle several tasks at once. This process is referred to as brain aging.Good brain health can let a person understand their abilities and adapt their thinking, emotions, and behavior. An NIH study<\/a>, titled \u201cNutrition and cognitive health: A life course approach\u201d suggests that many lifestyle factors like diet, exercise, smoking or alcohol can be changed, adopting a healthy nutritional pattern across life, especially during young adulthood and mid-life, offers a strong chance of preserving cognitive health later on.Whitby emphasizes that getting enough of certain nutrients in midlife is vital for cognitive longevity. <\/p>\n

8 essential nutrients for brain longevity <\/p>\n

1. Omega-3s <\/p>\n

According to health scientist Ollie Whitby, omega-3s are essential for brain cell structure and communication, help support memory, and lower neuroinflammation.Also, as per a study <\/a>published in ScienceDirect, omega-3s may contribute to \u201cbrain resistance to aging\u201d, meaning better maintenance of cognitive function and possibly structure over time.Food sources of Omega-3s:Fatty fish like salmon, mackerel, sardines or trout.Plant based- Flaxseeds, chia seeds, walnuts or hemp seeds. \"Image<\/p>\n

2. Vitamin B12<\/p>\n

Whitby suggests that vitamin B12 supports energy metabolism, myelin formation, and cognitive function.According to a research study <\/a>published in ScienceDirect, vitamin B12 deficiency has been linked to structural brain changes, such as myelin degeneration and elevated homocysteine levels, both of which contribute to cognitive decline. The study also underscores the critical role of vitamin B12 in maintaining cognitive healthFood sources of vitamin B12:Salmon, eggs, chicken, and beef liver.Nutritional yeast, fortified plant milks, Soy products, tofu, etc. <\/p>\n

3. Folate<\/p>\n

A Science Direct study <\/a>highlights how folic acid supplementation was associated with improvements in cognitive performance in patients with cerebral small vessel disease and cognitive impairment.Health scientist Ollie Whitby says Folate works with B12 to regulate homocysteine and indirectly supports myelin formation. Leafy greens like spinach or kale, lentils, chickpeas and avocados.Breakfast cereals, whole-grain breads, or supplements after prescription. <\/p>\n

4. Vitamin D <\/p>\n

Vitamin D supports more than just the bones. Beyond its role in bone health, An NIH study<\/a> titled \u201cLow Vitamin D and Its Association with Cognitive Impairment and Dementia\u201d found that individuals with lower blood levels of vitamin D had significantly greater odds of cognitive impairment and dementia compared to those with sufficient levels.Ollie Whitby, in his post also asserts that vitamin D regulates thousands of genes tied to inflammation, repair, and brain health. 10\u201330 minutes of midday sunlight several times a week.Milk, plant-based milks, breakfast cereals, and orange juice.Fatty fish (salmon, sardines, tuna), egg yolks, beef liver.\"Image<\/p>\n

5. Vitamin E<\/p>\n

Findings of an NIH study<\/a> titled \u201cEffects of Vitamin E on Cognitive Performance during Ageing and in Alzheimer\u2019s Disease\u201d concludes vitamin E as a nutritional compound to promote healthy brain ageing and to delay AD-related functional decline.Vitamin E is a powerful antioxidant that protects brain cells from damage caused by free radicals.Food sources of vitamin E:Almonds, hazelnuts, sunflower seeds, olive oil.Vegetables: Spinach, broccoli, or avocados.<\/p>\n

6. Choline<\/p>\n

NIH study<\/a> indicates that choline intake is linked to better cognitive performance and supports brain functions such as memory and attention.Whitby claims choline is essential for making acetylcholine, a key neurotransmitter for memory and learning, and supports nerve cell structure.Egg yolks, beef\/chicken liver, lean meatsSoybeans, quinoa, cauliflower<\/p>\n

7. Magnesium<\/p>\n

A Frontiers study<\/a> titled \u201cNeuroprotective effects of magnesium: implications for neuroinflammation and cognitive decline\u201d strongly supports that magnesium is a critical player in maintaining and regulating neurobiological behaviors.Whitby mentions Magnesium\u2019s role in regulating the nervous system, supporting neuroplasticity. Nuts and seeds like almonds or pumpkin seedsLeafy green vegetables like spinach and kaleDark chocolate, quinoa, lentils\"Image<\/p>\n

8. Polyphenols<\/p>\n

A review <\/a>found that dietary polyphenols may act through key brain-signalling pathways to reduce inflammation, support neuronal resilience and boost memory and learning, suggesting that regular polyphenol intake across the lifespan helps build \u2018brain resilience\u2019Health scientist Ollie Whitby suggests that polyphenols are plant compounds that lower inflammation and oxidative stress, protect brain cells, and support blood flow to the brain. Dietary sources of polyphenols:Blueberries, strawberries, grapes, pomegranates, applesextra virgin olive oil, turmeric, and green tea. <\/p>\n

Why healthy brain aging is important for brain longevity <\/p>\n

Supporting brain longevity isn\u2019t just about preventing diseases, it\u2019s about preserving clarity, creativity, and emotional balance well into later life. Building habits early in midlife, from balanced nutrition to active living, helps maintain the brain\u2019s ability to adapt, repair, and stay resilient over time.Disclaimer: This article is for informational purposes only and should not be considered or substituted with professional medical advice. <\/p>\n","protected":false},"excerpt":{"rendered":"Brain aging doesn\u2019t just begin in old age. A 2024 study published in ScienceDirect suggests that it often…\n","protected":false},"author":2,"featured_media":112025,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[68027,5963,68025,68026,103,61,60,68029,68028,17907,446,68024,68030],"class_list":{"0":"post-112024","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-8-essential-nutrients","9":"tag-brain-health","10":"tag-brain-longevity","11":"tag-brain-longevity-and-nutrients","12":"tag-health","13":"tag-ie","14":"tag-ireland","15":"tag-magnesiums","16":"tag-neuroprotective","17":"tag-nih","18":"tag-nutrition","19":"tag-ollie-whitby","20":"tag-science-direct"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/112024","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=112024"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/112024\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/112025"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=112024"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=112024"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=112024"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}