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7 Foods That Supercharge Your Memory And BRAIN HealthPolyphenols and memory enhancement -
Based on data from 2, participants followed for an average of In a systematic review and meta-analysis based on data from 44 randomized controlled trials, it was concluded that short-to-moderate-term polyphenol interventions might improve working and episodic memory in middle-to-older-aged adults; however, publication bias impacted on the robustness of conclusions De Vries et al.
In another review based on 28 epidemiological studies 8 cross-sectional and 20 cohort studies and 55 randomized trials, it was concluded that there was preliminary evidence to suggest a beneficial effect of polyphenol intake on cognitive function Yang et al.
However, in a systematic review of 22 studies, it was concluded that the evidence was mixed and that further randomized-controlled trials were necessary before definitive conclusions could be made Colizzi, Two commonly consumed polyphenol-rich foods include grapes and blueberries, both of which have attracted interest as foods that may enhance cognitive performance and protect against cognitive decline.
In a systematic review of eight studies, preliminary results suggested that grapes improved some aspects of cognition eg, executive function, processing speed, and spatial memory after chronic interventions, although differences in study designs, dosages, and outcome measures impacted the strength of conclusions Bird et al.
Moreover, in a systematic review based on 7 adult clinical studies, it was concluded that blueberry supplementation may enhance delayed memory, executive function, and psychomotor function in healthy older-age adults and adults with mild cognitive impairment MCI Hein et al. The majority of these studies have examined their cognitive effects when these foods were delivered in isolation.
However, in an animal trial, the synergistic effects of these two ingredients were indicated as demonstrated by a 3-tofold increase in plasma concentrations of blueberry phenolic metabolites along with an equivalent decrease in their appearance in feces when they were co-ingested compared to their delivery in isolation Dudonne et al.
There are several speculated mechanisms associated with the potential neuroprotective effects of blueberries and grapes. Findings from preclinical and in vitro trials suggest that blueberries and grapes may reverse or prevent neuronal aging by reducing oxidative stress Joseph et al.
In a study on adult mice, the administration of a polyphenol-rich extract from grapes and berries attenuated cognitive decline and increased hippocampal nerve growth factor mRNA expression. The supplemented aged mice also displayed a greater proportion of newly generated neurons with prolongations than control age-matched mice Bensalem et al.
This result suggests that its intake may have greater benefits for individuals experiencing some form of cognitive impairment. It was hypothesized that compared to a placebo, its administration would be associated with improvements in episodic memory and other cognitive domains as measured by computer-based cognitive tasks and self-report questionnaires.
This trial was prospectively registered with the Australian and New Zealand Clinical Trials Registry ACTRN Volunteers interested in the study visited a website page with information about the trial and a link to complete a screening questionnaire.
This questionnaire assessed for self-reported memory problems; medication use; medical or psychiatric disorder history; alcohol, nicotine, and other drug use; and herbal and nutraceutical intake. To assess the severity of depressive and anxiety symptoms, respondents completed the 4-item Patient Health Questionnaire PHQ-4 Kroenke et al.
If assessed as likely eligible, a telephone interview was conducted where participants were asked questions to confirm their eligibility and to obtain further demographic information. This included the completion of the telephone-administered Montreal Cognitive Assessment—Blind Version MoCA-BV , which is a validated and commonly used clinician-administered assessment for MCI Wittich et al.
The MoCA-BV contains the same items as the original MoCA, except questions requiring visual abilities have been removed. A score of 13 to 18 on the MoCA-BV falls within the MCI range.
To ensure the concealment of sequencing, a randomization calculator 1 was used with the randomization structure involving 14 permuted blocks, with 10 participants per block.
The randomization sequence was established by a researcher not directly involved in volunteer recruitment, and bottle codes were held by the study sponsor and revealed after all data were collected. Identification numbers were allocated to participants based on their order of enrolment in the study.
All capsules were packaged in matching bottles. Study investigators were blind to the treatment group allocation until all outcome data were collected and a blind review was undertaken.
All participants consented to all pertinent aspects of the trial through the completion of an online consent form. The Computerized Mental Performance Assessment System COMPASS Northumbria University, Newcastle upon Tyne, UK was used for the computer-based cognitive testing.
The results of the COMPASS have been demonstrated in several studies to be sensitive to nutritional and dietary interventions Kennedy et al. Assessments were completed onsite at baseline, week 12, and week Participants completed a brief practice run at the beginning of each assessment to familiarize themselves with the computer tasks and then completed the battery of cognitive tasks as detailed in Supplementary Table S1.
To control for the potential variability in the timing and quantity of caffeine intake across visits, participants were also asked to not consume any caffeinated beverage the morning of their assessment.
They were also instructed to not consume alcohol the evening before testing. Episodic memory primary outcome measure , working memory, accuracy of attention, and visuospatial learning were evaluated by calculating the mean percentage of the cognitive tasks detailed in Supplementary Table S2.
The speed of information processing was assessed by calculating the mean reaction time of cognitive tasks detailed in Supplementary Table S2.
It contains 75 items where scores are calculated for an overall global score and two index scores comprising the behavioral regulation index and the metacognition index Roth et al.
The online version of the BRIEF-A was completed onsite at weeks 0, 12, and Lower scores on the BRIEF-A indicate better executive function. The CFQ is a self-report item questionnaire that assesses the frequency of cognitive difficulties Broadbent et al.
The CFQ has sound psychometric properties Bridger et al. The CASP is a item measure of well-being developed for older people Hyde et al. Questions are rated on a 4-point scale ranging from never to often, with higher scores suggesting better well-being. In studies on older adults with dementia, and community-dwelling older-age adults, the CASP had good psychometric properties Sim et al.
Consumed foods and liquids were entered into Nutrilog, 2 and the mean daily polyphenol intake was estimated based on the following food databases: Nuttab -Release 1, Mc Cance, Nuttab , and USDA.
Participants were also requested to contact researchers if they experienced any adverse effects. An a priori power analysis was undertaken to estimate the required sample size based on a single outcome variable and was powered based on episodic memory.
Based on the results of this study, a power calculation with a medium effect size of 0. Outcome analyses were conducted using intention-to-treat ITT , with all participants retained in originally assigned groups. Time points considered for each measure comprised: 1 COMPASS measures weeks 0, 12, and 24 comprising episodic memory primary outcome measure , speed of information processing, accuracy of attention, 2 BRIEF-A global score weeks 0, 12, and 24 , 3 CASP total score weeks 0, 4, 8, 12, 16, 20, and 24 , and 4 CFQ total score weeks 0, 4, 8, 12, 16, 20, and The COMPASS groupings are consistent with other studies that have administered the COMPASS as an outcome measure Kennedy et al.
As an exploratory analysis, further analyses using GLMM were conducted on the BRIEF-A behavioral regulation index and metacognition index.
Random intercepts were utilized in each GLMM model, and covariates of age, sex, baseline BMI, educational level, average energy intake, and average dietary polyphenol intake were included as fixed effects.
Where applicable, gamma with log link function and normal with identity link function target distributions were used. Appropriate covariance structures were used to model correlation associated with repeated time measurements in gamma models. Robust estimations were used to handle any violations of model assumptions.
Intervention group differences at time points were assessed using simple contrasts. As a measure of visuospatial learning, a visit x trial x group, repeated-measures ANCOVA was performed on the displacement scores trials 1 to 5 on the location learning task covariates of age, sex, baseline BMI, educational level, average energy intake, and average dietary polyphenol intake.
Moreover, a trial x group, repeated-measures ANCOVA was conducted at each visit weeks 0, 12, and 24 to examine differences in visuospatial learning at each visit.
Data from participants were included in the location learning analyses if data were obtained at week 12 [last observation carried forward from week 12 for missing values]. As the location learning displacement scores were not normally distributed, the data were winsorized, where scores greater than 3 standard deviations from the mean were replaced with the highest score that fell below the criterion of 3 standard deviations from the mean.
Due to the exploratory nature of this trial, there was no adjustment to the value of p for multiple testing. As detailed in Figure 1 , from people who completed the initial online screening questionnaire, did not fulfill the eligibility criteria, and 13 withdrew consent to participate in the study.
Details of participant baseline scores and background information of the total sample are detailed in Table 1. There were no other statistically significant time x group interactions on other COMPASS cognitive tasks. Capsule bottles with remaining capsules were returned at the week assessment, and participants completed a daily medication monitoring phone application.
To assess the effectiveness of condition concealment during the study, participants predicted at the end of the trial their condition allocation i.
The frequency of self-reported adverse reactions is included in Table 5. No serious adverse reactions were reported by participants, and a similar frequency of adverse reactions was reported in both groups. Five participants withdrew from the trial due to a moderate severity of self-reported adverse reactions associated with capsule intake.
However, there were no significant between-group differences in episodic memory, working memory, or accuracy in attention. This was specifically characterized by a greater improvement in the Metacognition index.
However, there were no between-group differences in changes in other self-report measures of cognitive abilities or quality of life. In fact, study dropouts were more common in the placebo group, with many participants citing adverse reactions from the capsules as the reason for withdrawal from the study.
In recent systematic reviews examining the impact of grape Bird et al. Moreover, in a systematic review of berry-based supplements and foods, it was reported that they may have beneficial effects on resting brain perfusion, cognitive function, memory performance, executive functioning, processing speed, and attention indices Bonyadi et al.
However, substantial differences in the clinical trials make robust conclusions difficult. Overall, these findings may have important implications for the progression of MCI.
In a meta-analysis of 7 studies, it was confirmed that reaction time is slower in people with MCI, and its slowing may be an early sign of AD Andriuta et al. Moreover, it has been demonstrated that performance on the location learning task is worse in people with AD compared with MCI, indicating that this measure could discriminate between MCI and AD Kessels et al.
In a study on the BRIEF-A, adults with MCI and subjective cognitive complaints reported significant difficulties with selective aspects of executive functioning relative to healthy controls despite clinically normal performance on several neuropsychological tests of executive function.
These findings suggest that the BRIEF-A may be sensitive to subtle changes in executive function Rabin et al. Although not measured in this study, the informant-reported BRIEF-A also seems to provide a reliable indicator of cognitive deficits in older adults Scholz and Donders, It is important to note that in this study, several statistically significant improvements were identified in the placebo group over time.
This was demonstrated by improvements in immediate and delayed word recall, choice reaction time, and reaction time on the Stroop task. Moreover, there was a statistically significant reduction in the CFQ score over time in the placebo group, but no significant changes were observed in the remaining self-report measures BRIEF-A and CASP.
These results suggest that practice and placebo responses partly accounted for changes observed over time in participants, but this did not occur in all tasks. Some of the practice effects may have been minimized in the study as computer-based tasks were only completed on 3 occasions over a 6-month period.
Additionally, it is possible that the re-administration of the cognitive tasks masked some of the performance deteriorations that might be observed in people with MCI over time. How grapes and blueberries affect cognitive functioning requires further investigation, although several mechanisms are speculated.
In preclinical and in vitro trials, blueberry supplementation reversed neuronal aging attributed to a reduction in oxidative stress Joseph et al. Blueberries may also lower neuroinflammation Shukitt-Hale et al. Preclinical trials have also demonstrated that grapes can alleviate age-related reduction of hippocampal neurogenesis and synaptogenesis Rastegar-Moghaddam et al.
All in all, these studies demonstrate that blueberries and grapes may provide cognitive benefits via their antioxidant, anti-inflammatory, and neuroprotective effects; upregulation of neuronal signaling proteins; and stimulation of neurogenesis.
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Addressing the inter-individual variation in response to consumption of plant food bioactives: towards a better understanding of their role in healthy aging and cardiometabolic risk reduction.
Mol Nutr Food Res. Oxford University Press is a department of the University of Oxford. It furthers the University's objective of excellence in research, scholarship, and education by publishing worldwide.
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Volume Article Contents Abstract. Conflict of Interest. Journal Article. Polyphenols From Grape and Blueberry Improve Episodic Memory in Healthy Elderly with Lower Level of Memory Performance: A Bicentric Double-Blind, Randomized, Placebo-Controlled Clinical Study. Julien Bensalem, PhD , Julien Bensalem, PhD.
de Bordeaux, Nutrition et Neurobiologie Intégrée, UMR, Bordeaux, France. Oxford Academic. Stéphanie Dudonné, PhD. Institute of Nutrition and Functional Foods INAF , Laval University, Québec, Québec Canada.
OptiNutriBrain International Associated Laboratory NutriNeuro France-INAF Canada , Bordeaux, France. Nicole Etchamendy, PhD. Hermine Pellay, MSc. Camille Amadieu, MSc. David Gaudout, MSc. Séverine Dubreuil, MSc. Marie-Eve Paradis, PhD. Sonia Pomerleau, MSc. Lucile Capuron, PhD. Carol Hudon, PhD , Carol Hudon, PhD.
Sophie Layé, PhD. Yves Desjardins, PhD. Véronique Pallet, PhD. Address correspondence to: Véronique Pallet, PhD, Laboratoire NutriNeurO, UMR INRA , Université de Bordeaux, rue Léo Saignat, Bordeaux, France.
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Abstract Polyphenols are promising nutritional bioactives exhibiting beneficial effect on age-related cognitive decline. Cognition , Aging , Flavanols , CANTAB , PAL. Table 1. Mean SD. Age years 0 WT, Swanson PD.
Parkinson's disease risks associated with cigarette smoking, alcohol consumption, and caffeine intake. Am J Epidemiol — Tea polyphenols alleviate motor impairments, dopaminergic neuronal injury, and cerebral alpha-synuclein aggregation in MPTP-intoxicated parkinsonian monkeys.
Neuroscience — Intake of flavonoids and risk of dementia. Eur J Epidemiol — Antioxid Redox Signal — Neurobiol Aging — Modulation of p25 and inflammatory pathways by fisetin maintains cognitive function in Alzheimer's disease transgenic mice.
Aging Cell — Fruit and vegetable juices and Alzheimer's disease: the Kame Project. Am J Med — Cognitive-enhancing effects of a polyphenols-rich extract from fruits without changes in neuropathology in an animal model of Alzheimer's disease. J Alzheimers Dis — Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging CoCoA study.
Hypertension — Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol 72 1 : — Episodic memory change in late adulthood: generalizability across samples and performance indices. Mem Cognit — EGCG redirects amyloidogenic polypeptides into unstructured, off-pathway oligomers.
Nat Struct Mol Biol — The aging hippocampus: interactions between exercise, depression, and BDNF. Neuroscientist 82— Consumption of cocoa flavanols results in an acute improvement in visual and cognitive functions. Physiol Behav — CREB couples neurotrophin signals to survival messages.
Neuron 11— CREB: a major mediator of neuronal neurotrophin responses. Neuron — No difference in platelet activation or inflammation markers after diets rich or poor in vegetables, berries and apple in healthy subjects.
Eur J Nutr — Fruit polyphenols, immunity and inflammation. Br J Nutr Suppl 3 : S15—S Food combination and Alzheimer disease risk: a protective diet. Arch Neurol — Oxidative stress and neurodegeneration: where are we now? Sustained increase in flow-mediated dilation after daily intake of high-flavanol cocoa drink over 1 week.
J Cardiovasc Pharmacol 74— The anti-amyloidogenic effect is exerted against Alzheimer's beta-amyloid fibrils in vitro by preferential and reversible binding of flavonoids to the amyloid fibril structure.
Biochemistry — Flavonoids, flavonoid-rich foods, and cardiovascular risk: a meta-analysis of randomized controlled trials. Am J Clin Nutr 38— Stimulation of cAMP response element CRE -mediated transcription during contextual learning. Nat Neurosci 1: — Defining the CREB regulon: a genome-wide analysis of transcription factor regulatory regions.
Cell — New pharmacological strategies for cognitive enhancement using a rat model of age-related memory impairment. Ann N Y Acad Sci 16— Age-related cognitive impairment as a sign of geriatric neurocardiovascular interactions: may polyphenols play a protective role?
Oxid Med Cell Longev Anthocyanins inhibit nuclear factor-kappaB activation in monocytes and reduce plasma concentrations of pro-inflammatory mediators in healthy adults. J Nutr — Relative impact of flavonoid composition, dose and structure on vascular function: a systematic review of randomised controlled trials of flavonoid-rich food products.
Mol Nutr Food Res — Total and specific polyphenol intakes in midlife are associated with cognitive function measured 13 years later. J Nutr 76— Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment. Br J Nutr — Blueberry supplementation improves memory in older adults.
J Agric Food Chem — A high-cholesterol diet enriched with polyphenols from Oriental plums Prunus salicina improves cognitive function and lowers brain cholesterol levels and neurodegenerative-related protein expression in mice.
The effect of flavanol-rich cocoa on cerebral perfusion in healthy older adults during conscious resting state: a placebo controlled, crossover, acute trial. Psychopharmacology Berl — The effects of flavanone-rich citrus juice on cognitive function and cerebral blood flow: an acute, randomised, placebo-controlled cross-over trial in healthy, young adults.
Flavonoid intake and cognitive decline over a year period. Long-term green tea catechin administration prevents spatial learning and memory impairment in senescence-accelerated mouse prone-8 mice by decreasing Abeta oligomers and upregulating synaptic plasticity-related proteins in the hippocampus.
Fruit, vegetables and prevention of cognitive decline or dementia: a systematic review of cohort studies. J Nutr Health Aging — Cognitive tests used in chronic adult human randomised controlled trial micronutrient and phytochemical intervention studies. Nutr Res Rev — Cell signaling pathways and iron chelation in the neurorestorative activity of green tea polyphenols: special reference to epigallocatechin gallate EGCG.
Neuroinflammation and anti-inflammatory therapy for Alzheimer's disease. Adv Drug Deliv Rev — Tannic acid is a natural beta-secretase inhibitor that prevents cognitive impairment and mitigates Alzheimer-like pathology in transgenic mice.
J Biol Chem 9 : — Associations of vegetable and fruit consumption with age-related cognitive change. The ageing cortical synapse: hallmarks and implications for cognitive decline. Nat Rev Neurosci — Acetylcholine, aging, and Alzheimer's disease.
Pharmacol Biochem Behav — High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: two randomised, controlled trials.
Nutr Healthy Aging 4: 81— Phenol-Explorer: an online comprehensive database on polyphenol contents in foods. Database Oxford bap Fruit and vegetable intake and cognitive decline in middle-aged men and women: the Doetinchem Cohort Study. Intake of flavonoid-rich wine, tea, and chocolate by elderly men and women is associated with better cognitive test performance.
Effects of grape seed-derived polyphenols on amyloid beta-protein self-assembly and cytotoxicity. J Biol Chem — Inhibition of peroxynitrite-mediated tyrosine nitration by catechin polyphenols. Biochem Biophys Res Commun — Novel role of red wine-derived polyphenols in the prevention of Alzheimer's disease dementia and brain pathology: experimental approaches and clinical implications.
Enuancement to progressive population aging, a memoory dementia case occurs at every 3 seconds, placing a heavy burden of disease. Identifying Preventing insulin resistance risk or preventive factors Polyphenlls emphasized owing Polyphenols and memory enhancement a Meory of effective treatment for dementia. There ajd been emerging evidence on the link of certain dietary components, particularly polyphenols, to brain wellness and cognitive outcomes. Findings from animal and in vitro studies appear more consistent and conclusive. However, such an association has not been investigated in depth in human beings. In this review, we examined studies on the effect of dietary polyphenols including flavonoids, curcumin, and resveratrol on cognitive function. We summarized 28 epidemiological studies 8 cross-sectional and 20 cohort studies and 55 trials in this review.
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