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Mediterranean diet nutrients linked to slowing brain aging
Last reviewed: 02.07.2025
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Scientists are increasingly interested in methods to support healthy brain aging and prevent cognitive decline. One such area is research into the effects of diet on cognitive function.
A recent study published in the journal Nature Aging examined how the nutrient profile of older adults affects brain health.
The researchers performed cognitive tests and used brain imaging techniques, and analyzed biomarkers in the blood to determine nutrient profiles. They identified a profile associated with slower brain aging that included higher levels of certain fatty acids, antioxidants, and vitamins.
These nutrients match the components of the Mediterranean diet, highlighting its additional benefits.
Mediterranean Diet Slows Cognitive Decline
The study involved 100 adults aged 65 to 75. All participants were healthy and showed no signs of cognitive impairment. They underwent several tests, including MRI, mental tests and blood tests.
The researchers looked at 139 measures of brain health, including markers of metabolism, function, and brain structure. They identified two brain health phenotypes: slow-aging and accelerated-aging. Those with slow-aging brains had younger brains.
Participants also took tests of intelligence, executive function and memory. The results showed better cognitive function in those who had slower brain aging.
The researchers then analyzed the nutrient profiles in the blood of the participants with slower brain aging. This group had higher levels of 13 nutrients, including fatty acids, the carotenoids lutein and zeaxanthin, vitamin E, and choline. Two of these fatty acids are omega-3 polyunsaturated fatty acids: alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA).
This nutrient profile has a significant impact on brain aging, regardless of demographics, body size, and fitness level.
Need for further research
The study authors noted that the Mediterranean diet may be one of the healthiest ways to ensure that you get these nutrients. The Mediterranean diet includes plenty of fruits and vegetables, as well as moderate amounts of fish, dairy, eggs, and poultry.
Dietitian Sarah Wagner of Memorial Hermann Health System, who was not involved in the study, said:
"The Mediterranean diet is known to reduce the risk of cardiovascular disease and premature death. Of course, most people want to not only live longer, but also maintain cognitive function as they age. The nutrients identified in this study are common in the Mediterranean diet, suggesting that such a diet is beneficial not only for physical health but also for cognitive health."
Limitations of the study and directions for future research
Despite the promising findings, the study has its limitations. First, it cannot establish cause and effect. Second, it involved a small number of participants, all of whom were white. Future studies could include more diverse groups.
Further research is also needed to understand the mechanisms by which the nutrient profile may influence brain aging. Long-term studies are needed to assess the long-term impact of dietary interventions based on this profile.
The study’s findings point to potential benefits from certain nutrients. For example, carotenoids can be found in bell peppers, tomatoes, broccoli, and carrots. Vitamin E is found in green leafy vegetables, nuts, and seeds. Choline is found in eggs, poultry, fish, cruciferous vegetables, and some beans.
Those who want to include more of these nutrients in their diet may benefit from working with a licensed professional, such as a registered dietitian.