This Diet Reduces the Risk of Cognitive Decline by 30%, According to 23 Studies

What does this diet—studied in relation to cognitive decline—entail?

A diet rich in plant-based foods , olive oil, and fish, but low in ultra-processed foods…You’ve probably recognised it: we’re talking about the Mediterranean diet!

Confirming what we’ve believed so far, a recent meta-analysis combining 23 studies (1) shows that this dietary pattern is associated with a reduced risk of several forms of age-related cognitive decline.

In particular, researchers observed a reduced risk of mild cognitive impairment, dementia, and Alzheimer’s disease, as well as an association with more favourable cognitive aging.

Several mechanisms involved in brain health may contribute to these findings.

Why does the Mediterranean diet appear to protect the brain?

A diet rich in compounds associated with brain health

The Mediterranean diet emphasises fruits and vegetables, legumes, nuts, extra-virgin olive oil, and fish.

These foods provide numerous polyphenols with antioxidant effects, unsaturated fatty acids, fibre, and various vitamins and minerals that contribute to the body’s proper functioning.

Fatty fish, for example, provide omega-3 fatty acids, including DHA, a major component of neuronal membranes (2).

A Potential Impact on Inflammation and Oxidative Stress

Several components of the Mediterranean diet are being studied for their interaction with certain mechanisms involved in cognitive aging.

These include, in particular, oxidative stress and low-grade chronic inflammation—two phenomena being studied for their potential contribution to brain aging and cognitive decline.

By limiting the effects of free radicals responsible for oxidative stress, the antioxidants found in Mediterranean plants are therefore of particular interest in the field of neuroprotection (3).

Preserving cognitive function over time

The benefits observed in the meta-analysis primarily concern the risk of mild cognitive impairment, dementia, Alzheimer’s disease, and, more broadly, age-related cognitive decline.

These results suggest that greater adherence to the Mediterranean diet may be associated with a reduced risk of cognitive decline and certain neurodegenerative diseases.

However, these results primarily highlight statistical associations. They do not allow us to state with certainty that the Mediterranean diet alone is responsible for the observed beneficial effects.

A holistic dietary pattern rather than a miracle food

The benefits of the Mediterranean diet seem to stem primarily from the synergy among its various foods.

The overall quality of the diet, combined with other lifestyle habits, such as regular physical activity, may contribute to the observed benefits.

No single food on its own explains the preservation of memory or cognitive function.

It is the Mediterranean lifestyle as a whole that appears to play a role.

Supplements Inspired by the Pillars of the Mediterranean Diet

Omega-3s, the long-standing pillars of the Mediterranean diet

Fatty fish play a central role in the Mediterranean diet.

They are one of the main dietary sources of long-chain omega-3s, particularly DHA.

DHA contributes to normal brain function because it is present in neuronal membranes (4).

Discover the Super Omega 3 dietary supplement, which helps increase your intake of EPA and DHA omega-3s.

Resveratrol, the iconic polyphenol found in grapes

Grapes are among the staple foods of Mediterranean countries.

They contain resveratrol, a polyphenol that has been extensively studied for its interaction with certain mechanisms associated with cellular aging and oxidative stress (5).

Discover the Resveratrol dietary supplement, which provides a concentrated source of resveratrol extracted from two plant species: Vitis vinifera and Polygonum cuspidatum.

Olive oil and its polyphenols, hallmarks of the Mediterranean diet

Extra-virgin olive oil is one of the iconic pillars of the Mediterranean diet.

It contains various polyphenols naturally present in the olive tree, such as oleuropein and hydroxytyrosol.

These compounds are the subject of extensive research into their interactions with oxidative stress and certain mechanisms associated with aging (6).

Today, concentrated olive tree extracts draw on this natural richness.

Discover the Olive Leaf Extract dietary supplement, made from olive leaves and featuring an exceptionally high oleuropein content.

Spermidine, a compound naturally found in several Mediterranean foods

Spermidine is a molecule naturally found in certain whole grains, legumes, and fermented foods consumed in Mediterranean countries.

It is also found in all living organisms. However, its levels decline with age.

Today, researchers are particularly interested in its interaction with autophagy, a cellular mechanism studied in the fields of longevity and aging (7).

Discover the Spermidine dietary supplement, which provides 3 mg of spermidine per day—the highest dose available on the market.

Quercetin, one of the most studied flavonoids

Quercetin is a flavonoid found in many plants in the Mediterranean diet, including onions, capers, apples, and certain berries.

It is the subject of extensive research into its interaction with oxidative stress, chronic inflammation, and various mechanisms associated with cellular aging (8).

Discover the Super Quercetin dietary supplement, formulated with patented anhydrous quercetin, which is 170% better absorbed by the body than conventional quercetin.

Apigenin and the Flavonoids of the Mediterranean Diet

Apigenin is another flavonoid naturally found in several Mediterranean plants, including parsley and celery.

Current research is exploring its interaction with certain cellular signalling pathways and various mechanisms related to inflammation and aging (9).

This research aims, in particular, to better understand apigenin’s potential role in maintaining cellular balance during aging.

Discover the dietary supplement Liposomal Apigenin, a form encapsulated in liposomes to enhance its bioavailability.

Formulas combining multiple nutrients and compounds studied for brain health

Formulas combining multiple nutrients involved in brain nutrition

Certain nutritional approaches combine several natural extracts, minerals, amino acids, and other nutrients involved in the normal functioning of the nervous system or studied in this context.

Combining these compounds in a single formula allows for the simultaneous delivery of ingredients with complementary roles, with the aim of helping to maintain essential physiological functions.

Discover the NeuroNutrition Formula dietary supplement, which combines 7 substances studied for their potential to protect the brain against the effects of aging.

Formulas combining multiple compounds studied in the context of brain aging

Other multi-ingredient formulations combine various compounds that are naturally present in the diet or have been studied in the fields of longevity and cognitive aging.

Their goal is to explore and target multiple mechanisms potentially involved in brain aging.

However, while some in vitro experimental data or findings from animal models are encouraging, further research in humans is still needed to better understand their actual impact.

Discover the Neurex™ dietary supplement, which combines high-quality natural extracts (Ginkgo biloba, Bacopa monnieri, Huperzia serrata, Gotu kola, Curcuma longa, Centella asiatica), vitamin B12, and vitamin B9.