Cognitive Decline: Most Effective Dietary Supplements

Cognitive decline, often associated with aging, manifests as a progressive decrease in mental abilities, particularly memory, attention, and executive functions. Distinct from dementia, it can occur without structural alterations of neurons. On a cellular level, factors such as oxidative stress, mitochondrial dysfunction, and chronic inflammation contribute to this degradation. Moreover, the impact of hormonal imbalances on cognitive abilities and emotions is well-established. In particular, steroid hormones, which influence many genes related to behavior and cognition, naturally decrease with age, thus accelerating cognitive decline.

Early and Late Symptoms

The initial signs of cognitive decline include frequent forgetfulness, difficulty following a complex conversation, and a loss of efficiency in task organization. As it progresses, more pronounced symptoms may appear, impacting executive functions and reasoning abilities. These symptoms are exacerbated by emotional factors, such as anxiety and depression, as well as sleep disorders. Tests like the "Mini-Mental State Examination (MMSE)" or the "Rapid Cognitive Screen" are used to diagnose and assess the severity of cognitive decline. These quick evaluations allow for early detection of cognitive disorders and referral for more in-depth examinations if necessary. In France, the prevalence of mild cognitive disorders affects 20 to 40% of people over 65. Major neurocognitive disorders, such as Alzheimer's disease, constitute a significant portion of cases related to loss of autonomy. Women, particularly post-menopause, are more vulnerable to cognitive decline, due to declining estrogen levels, a hormone involved in neuron protection and the regulation of certain brain functions.

Risk Factors

Cognitive decline is often accelerated by several chronic conditions, including: • Lack of restorative sleep: poor quality sleep disrupts all body functions and fosters cognitive deterioration. • Cardiovascular health: factors such as hypertension, high homocysteine levels, and diabetes are associated with an increased risk of cognitive decline. • Smoking and alcohol consumption: studies show that smoking leads to a faster decline in memory and verbal fluency, increasing the risk of dementia.

Prevention

Physical and cognitive activity Regular physical exercise and cognitive activities help maintain brain functions by enhancing synaptic plasticity and increasing cerebral blood flow. A meta-analysis indicates that individuals engaged in regular physical activities exhibit a 38% reduced risk of cognitive decline compared to inactive individuals. Nutrition Adopting a Mediterranean diet, rich in antioxidants, healthy fats and low in quick sugars, shows positive effects on brain aging. This type of diet reduces oxidative stress and improves cardiovascular health, two essential factors for cognitive protection. Plants such as Bacopa monnieri are recognized for their benefits on memory. Ginkgo biloba improves cerebral microcirculation, thus enhancing nutrient supply to the brain. Specific nutrients like DHA (omega 3), B vitamins (B1, B3, B5, B6, and B12), as well as amino acids like L-tyrosine, support alertness and neurotransmitter synthesis. • Social interactionsLongitudinal studies demonstrate that an active social network and regular engagement in social activities significantly reduce the risk of cognitive decline by promoting neurogenesis.