Cognitive Performance: The Most Effective Dietary Supplements

Cognitive performance refers to the brain's ability to efficiently process, store, and retrieve information. The brain is a complex organ, composed of billions of interconnected neurons and is divided into several regions: the cerebral cortex, the center of reasoning and decision making, and the hippocampus, which is essential for memory. These structures operate thanks to neurotransmitters such as dopamine (motivation and learning), acetylcholine (memory), and serotonin (mood and sleep). Memory follows three main stages: encoding, which transforms information into usable data, long-term storage, and retrieval. With age, these processes can be altered due to structural changes in the brain, such as a decrease in brain volume, loss of neurons, and reduced synaptic plasticity. Essential neurotransmitters also become scarce, directly impacting mental functions. Aging leads to cognitive changes marked by a slowdown in information processing, a reduction in memory, and diminished problem-solving abilities. These alterations are often due to oxidative stress, chronic inflammation, and decreased neurogenesis. Cognitive performance can be optimized and maintained by working on several fronts listed below.

Supporting Neurotransmitters

Neurotransmitters are essential for the proper functioning of the brain, as they enable communication between neurons. Maintaining optimal levels of key neurotransmitters is important, notably through diet (precursors such as tyrosine or tryptophan), stress management, and specific dietary supplements:  Dopamine: linked to motivation, concentration, and behavior regulation.  Acetylcholine: essential for memory and learning.  Serotonin: regulates mood, sleep, and emotional functions.  GABA: an inhibitory neurotransmitter that helps reduce anxiety and promote relaxation.

Promoting Neurogenesis

The brain's ability to generate new neurons, even in adulthood, is fundamental to brain plasticity and cognitive recovery. Factors influencing neurogenesis include:  Physical exercise: promotes the production of BDNF (Brain-Derived Neurotrophic Factor), a key protein in neurogenesis.  Diet: nutrients such as omega-3s, turmeric, and polyphenols support neuronal growth.  Cognitive stimulation: learning and new experiences strengthen neuronal connections.

Strengthening Memory

Memory is a multidimensional process:  Encoding: capturing and processing incoming information.  Storage: preserving data in the short and long term.  Retrieval: accessing stored information. As we age, storage becomes less efficient. Strategies like brain training, an antioxidant-rich diet, and quality sleep are proposed to optimize this process. Additionally, chronic stress, through elevated cortisol, can damage the hippocampus, a key structure for memory.

Risk Factors

Poor cardiovascular health, chronic stress, and sleep disorders are factors that promote cognitive decline. Moreover, recent research highlights the interaction between the gut microbiota and the brain (the gut-brain axis). A healthy gut flora contributes to neurotransmitter regulation, inflammation reduction, and better stress resistance.

Preserving Cognitive Functions

A diet rich in essential nutrients supports the brain's proper functioning. Omega-3 fatty acids, found in fatty fish, strengthen synapse integrity and reduce inflammation. Antioxidants like vitamins C and E neutralize free radicals responsible for neuronal damage. B vitamins, particularly B12 and B6, help regulate homocysteine levels, a cardiovascular risk factor and cognitive decline. Besides diet, sleep plays a crucial role in allowing the brain to consolidate memories and eliminate toxins. Physical activity improves brain circulation and promotes the production of new neurons in the hippocampus. Stimulating activities like reading, learning a language, or practicing a musical instrument strengthen neuronal connections, while stress management protects against the harmful effects of cortisol. Plant extracts like turmeric or ginseng show benefits in reducing inflammation and improving cognitive functions. Trace elements like zinc and magnesium support essential neuronal mechanisms, and probiotics help restore healthy communication between the brain and the gut microbiota.