For years, when people discussed brain health, they spoke of aging, of memory loss, of Alzheimer’s disease. Today, the conversation is changing.
Younger generations—in their 30s and 40s, for example—speak of brain fog and mental exhaustion, specifically in terms of lack of concentration and memory. Elderly people also wonder how to maintain their memory so they can remain independent and carry on with their daily lives.
Consumers of all ages are also becoming increasingly aware of the link between their nutrition and their brain health. Yet, while 88 percent of adults over 40 believe that maintaining brain health as we age is important, only 9 percent of us claim to have a lot of knowledge on the subject.
Why Brain Health Matters More Than Ever
I believe several factors have contributed to the rise of interest in brain health.
Many families have personally experienced the serious, often emotionally and financially painful, impacts of someone with Alzheimer’s disease. That disease has become more personal.
Research supports the notion that a host of factors—including nutrition, physical activity, sleep, and cardiovascular health—can affect how our brains function as we age.
Therefore, we've shifted from wanting to maintain memory in old age to wanting to protect cognitive health today.
Three Diets, One Important Message
Dietary approaches that are said to improve brain health are not new.
Mediterranean-style diets have been studied in relation to cardiovascular disease for decades. Traditionally, these types of diets are vegetable- and fruit-dense. They include whole grains, legumes, nuts and seeds, and olive oil, with fish occasionally.
The DASH diet (Dietary Approaches to Stop Hypertension) was developed in the 1990s to help lower blood pressure, largely by decreasing one's daily intake of saturated fat and sodium. The diet consists of a variety of fruits, vegetables, whole grains, low-fat dairy, and more.
These newer approaches—including the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), launched by researchers in 2015 to aid in brain health—concentrate on greens, berries, tree nuts, and olive oil, in addition to other key foods.
Why is this important?
Research has increasingly revealed that heart health equals brain health. How the brain functions depends on healthy blood vessels in order to receive the oxygen and nutrients it requires.
High blood pressure as well as diabetes are known to increase the risk of cognitive decline.
A randomized three-year clinical study published in 2023 did not find significantly greater benefit for cognitive function in subjects following the MIND diet compared with an alternative dietary approach that included calorie restriction, behavioral counseling, and other elements.
More recently, in 2025, the U.S. POINTER trial found that participants who followed a structured program of a MIND-style diet, physical activity, and cognitive and social activities, as well as cardiovascular health monitoring and support, experienced modestly greater gains in some cognitive tests than those who followed a less intense program.
However, it is clear that when looking to support cognitive health, it is best to consider more than just individual nutrients or foods.
Brain Health Is More Than Memory
One of the bigger changes I’m noticing is that, as opposed to asking for ways to improve their memory, consumers are seeking help to enhance their mental clarity; in other words, to improve their focus and energy.
Feeling foggy today does not mean you are developing dementia down the road. This decline in concentration is often associated with poor sleep, excess stress, certain prescription medications, hormonal imbalances, and nutritional deficiencies.
Eating more blueberries or taking a brain health supplement will not solve all of the causes of brain fog.
Diet Essential Reads
As a registered dietitian, I am always interested in the reason why someone wants to take a certain supplement. What do they hope that it will do for them? Are they trying to improve their focus for the remainder of the day? Do they have concerns with their memory? Are they looking to support healthy aging?
These are different goals and so require different conversations.
What Can You Do Today?
Supporting brain health doesn't have to be expensive or complicated to implement into your daily life. Here are ways to get started:
- Incorporate more nutrient-dense foods into your diet. Add a variety of colorful vegetables, different types of berries, beans, whole grains, healthy fats, and a sufficient amount of protein.
- Get moving regularly. Find activities that strengthen your muscles and help boost cardiovascular fitness.
- Get enough sleep. This helps ensure optimal learning, memory, and attention.
- Explore other healthy habits. Maintaining social connections, managing stress, and doing mentally stimulating activities all support the brain, too.
While supplements can help to address specific nutritional requirements, no single ingredient can replace the importance of healthy habits.
The Bigger Picture
For too long, protecting brain health has been viewed as something to worry about only when things start to go wrong.
Simply having a longer life is not the end goal. What matters is maintaining good physical and mental function, so we can enjoy those extra years.
You don’t need to follow a separate set of guidelines for brain health; just an overall set of guidelines that includes your brain.