A cornerstone of healthy aging is maintaining good cognitive function. Sure, you want to be able to stay physically active in your golden years, but you also want to have the ability to pass down memories, actively participate in conversations and even learn new skills. Maintaining good cognitive function is key to being able to remain independent in old age.
According to brain health experts we talked to, having a diet full of nutrients that support brain health is key for supporting cognitive function as you age. In fact, there is a diet that was specifically designed for brain health called the MIND diet. According to a scientific study published in the journal Alzheimer’s Dementia, following the MIND diet has been shown to significantly reduce cognitive decline.
“Diet plays an important role in cognitive function as we age by providing energy and the proper vitamins and nutrients necessary to reduce inflammation and the risk of cognitive decline. The foods we eat affect our memory, mood and overall cognitive function,” says Dr. Michelle Evans, a neurologist at the Orlando Health Neuroscience Institute.
We talked to three experts about diet and brain health, and they emphasized that the brain needs many nutrients to thrive as we age. But there is one nutrient in particular that many people don’t get enough of.
Critical for brain health
Dr. Julie Pilitsis, a professor of neurosurgery at the University of Arizona College of Medicine and a physician executive for functional neurosurgery at Banner Health, says one important nutrient for healthy brain aging that many people don’t get enough of is vitamin D.
“Vitamin D helps the neurons fire by regulating ions passing in and out of the cells. It has anti-inflammatory properties and has been shown to promote clearance of beta amyloid, which is common in people with Alzheimer’s. When you have severe vitamin D deficiency, you double your risk of developing dementia,” she says.
Unfortunately, many people are deficient in vitamin D, particularly older adults. “As many as half of older adults are lacking in vitamin D,” Pilitsis says.
In terms of how much vitamin D you should aim for daily, Pilitsis says the goal is to maintain blood levels of at least 50 nanomoles per liter. “Typically, to do this, you have to receive 800 to 1,000 international units every day from diet or a supplement,” she says.
If you want to increase your vitamin D through your diet, Pilitsis notes that fatty fish, fortified dairy products and egg yolks are all good sources.
More tips for brain health
Besides vitamin D, Dr. Lona Sandon, an associate professor in the department of nutrition at the University of Texas Southwestern Medical Center, says another important, but often lacking, nutrient for healthy brain aging is omega-3 fatty acids. She explains that omega-3 fatty acids help lower inflammation in the brain.
According to a 2025 scientific study published in Nutrients, consuming at least 8 grams a day of omega-3 fatty acids is associated with a significantly lower risk of dementia. It’s why foods high in this nutrient — like fatty fish, chia seeds, flaxseeds, walnuts and eggs — are a major part of the MIND diet.
In addition to helping lower brain inflammation, scientific research shows omega-3 fatty acids can help improve sleep quality. With that in mind, a handful of walnuts can make a great bedtime snack.
Despite its importance, many people in the United States don’t consume enough omega-3 fatty acids. According to a study published in Nutrition Research Reviews, 76 percent of people around the world aren’t getting enough.
Many omega-3-containing foods also contain choline, another nutrient that’s crucial for healthy brain aging.
“Choline plays a role in protecting cell membranes and keeping the brain structure healthy. It also reduces homocysteine, which can be toxic to the brain,” Sandon points out.
Another key nutrient to support your brain as you age is B vitamins. “The B vitamins — which include niacin, folate, B6 and B12 — play important roles in brain function, myelination (providing a protective sheath around neurons) and cognitive health,” Evans says.
Foods with B vitamins include brown rice, green vegetables, potatoes, pasta, eggs, dairy products, legumes, mushrooms, broccoli, citrus fruits, nuts, meat and fish.
All three experts say it’s never too late to start supporting your brain health through what you eat.
“There was actually a study that demonstrated when people aged 67 to 75 years adopted the Mediterranean diet, they had cognitive benefits over the next five years,” Pilitsis says. “There is also data to support that cognitive decline lessens no matter when you start the diet.”
The key, she explains, is consistency. The more nutrient-rich brain foods that your diet consists of, the better. And the longer they’re part of your diet, the better supported your brain will be, both now and in the future.
