As people get older, two of the biggest health concerns are dementia and eye diseases like macular degeneration and cataracts.
Both conditions can make daily life difficult—dementia affects memory and thinking, while eye diseases can lead to vision loss.
Scientists have been studying whether certain supplements can help protect the brain and eyes as people age.
While no single pill can guarantee perfect health, research suggests that some vitamins and nutrients may lower the risk of dementia and eye diseases.
One of the most well-studied supplements for brain health is omega-3 fatty acids, which are found in fish oil. Omega-3s are essential fats that help reduce inflammation and support brain function. A study published in The Journal of Alzheimer’s Disease found that people who consumed higher amounts of omega-3s had a lower risk of cognitive declineas they aged.
Another study in Neurology showed that omega-3 supplements helped older adults maintain better memory and thinking skills. Omega-3s are also important for eye health, as they help prevent dry eyes and may slow down age-related macular degeneration (AMD), a leading cause of vision loss.
Vitamin B complex, which includes B6, B12, and folic acid, is another important supplement for brain function. Research in The American Journal of Clinical Nutrition found that taking B vitamins reduced brain shrinkage, which is linked to dementia.
Vitamin B12 is especially important because a deficiency in this vitamin has been connected to memory problems and confusion in older adults. Since B12 is mainly found in animal products, people who follow a plant-based diet or have difficulty absorbing nutrients may need supplements.
For eye health, lutein and zeaxanthin are two powerful antioxidants that protect the eyes from damage caused by blue light and oxidative stress. A study called the Age-Related Eye Disease Study 2 (AREDS2), funded by the National Eye Institute, found that taking lutein and zeaxanthin supplements reduced the risk of advanced macular degeneration by 25%.
These antioxidants are found in leafy green vegetables like spinach and kale, but many people do not get enough through diet alone, making supplements a good option.
Another nutrient that benefits both brain and eye health is vitamin D. Low levels of vitamin D have been linked to a higher risk of dementia, as shown in a study published in Alzheimer’s & Dementia.
This vitamin is also important for preventing eye diseases, as research suggests that people with vitamin D deficiency have a greater risk of developing macular degeneration. Since many older adults do not get enough sunlight to produce vitamin D naturally, supplements can be helpful.
Vitamin E is another antioxidant that may help slow cognitive decline and protect the eyes. A study published in JAMA Neurology found that people with early signs of Alzheimer’s disease who took vitamin E supplements had a slower progression of memory loss.
Vitamin E also helps reduce oxidative stress in the eyes, which may lower the risk of cataracts. However, high doses of vitamin E can interact with certain medications, so it is important to consult a doctor before taking supplements.
Zinc is a mineral that plays a key role in maintaining healthy brain and eye function. The AREDS2 study found that zinc supplements helped slow the progression of macular degeneration.
Zinc is also essential for memory and learning, and research suggests that people with dementia often have lower levels of zinc in their bodies. Foods like meat, nuts, and beans contain zinc, but some people may need extra supplementation.
While supplements can support brain and eye health, they should not replace a healthy lifestyle. Eating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats, staying physically active, and keeping the brain engaged through learning and social activities are all essential for long-term health.
Overall, research suggests that omega-3 fatty acids, B vitamins, lutein and zeaxanthin, vitamin D, vitamin E, and zinc are among the best supplements for reducing the risk of dementia and eye disease.
While these nutrients can provide protective benefits, it is always best to consult a healthcare professional before starting any new supplement regimen to ensure they are safe and appropriate for individual health needs.
If you care about nutrition, please read studies about the best time to take vitamins to prevent heart disease, and vitamin D supplements strongly reduce cancer death.
For more information about nutrition, please see recent studies about plant nutrient that could help reduce high blood pressure, and these antioxidants could help reduce dementia risk.
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