As people grow older, many start to worry about their memory and their eyesight.
Forgetting things more often or noticing blurry vision can feel scary, and conditions like dementia, cataracts, and macular degeneration can change daily life in serious ways. While no supplement can fully prevent these problems, some nutrients have been found to support both brain and eye health.
Scientists have studied these nutrients for many years, and the results suggest that certain vitamins and natural compounds may help the brain stay sharp and help the eyes stay clear as we age.
One of the most widely studied nutrients is omega-3 fatty acids. These healthy fats are found naturally in oily fish such as salmon and sardines, and many people take them in fish oil supplements. The brain contains a large amount of DHA, a special type of omega‑3 that helps keep brain cells working well.
Studies show that people who get more omega‑3s tend to have a lower risk of dementia and may experience slower memory decline over time. Omega‑3s are also important for the eyes. They may help protect against dry eyes and may lower the risk of age‑related macular degeneration, one of the most common causes of vision loss in older adults.
Another important nutrient is vitamin E. This vitamin acts like a shield in the body by protecting cells from damage caused by unstable molecules called free radicals. Over many years, free radicals can harm the brain and eyes.
Research has shown that people with higher levels of vitamin E may be less likely to develop Alzheimer’s disease or other forms of dementia. Vitamin E is also helpful for the eyes, especially when used as part of a special supplement mix called AREDS, which was created to help slow macular degeneration.
B vitamins also play a major role in keeping the brain healthy. Vitamins B6, B12, and folate help control levels of a substance called homocysteine. High homocysteine levels are linked to a greater risk of dementia.
Some studies suggest that older adults who take B vitamins can slow brain shrinkage and may keep their thinking skills for longer. Folate is also linked to better eye health because it supports healthy blood flow, which is important for the eyes.
Lutein and zeaxanthin are two nutrients that come from colorful fruits and vegetables, especially leafy greens like spinach and kale. These nutrients gather in the retina, the part of the eye that receives light and sends signals to the brain.
They act like natural filters, blocking harmful blue light from screens and sunlight. Research shows that people who take lutein and zeaxanthin may reduce their risk of cataracts and macular degeneration. There is also growing evidence that these nutrients may help the brain too, improving memory and thinking speed.
Vitamin D is another nutrient connected to brain and eye health. Many people, especially older adults, have low vitamin D levels because the body makes this vitamin from sunlight, and modern life often keeps people indoors.
Low vitamin D has been linked to a higher risk of dementia. Studies suggest that keeping vitamin D at a healthy level may help protect the brain from inflammation and decline. The eyes may also benefit because vitamin D may reduce inflammation linked to eye diseases.
Zinc is a mineral that supports communication between nerve cells. It also plays an essential role in the retina. Many eye supplements contain zinc because research shows it can slow the progress of macular degeneration. Some studies also suggest zinc may support brain function as people age.
Although these nutrients can be helpful, supplements work best when paired with a healthy lifestyle. Eating colorful fruits and vegetables, whole grains, nuts, fish, and lean meats naturally provides many of these nutrients.
Staying physically active, sleeping well, managing stress, and keeping the mind busy with reading, talking with others, and learning new things can all help protect the brain. Staying socially engaged is especially important, as loneliness increases the risk of both memory decline and poor health in general.
Before starting any supplement, it is important to talk to a doctor. Some vitamins and minerals can interact with medications or cause side effects if taken in large amounts. A healthcare professional can help decide what is safe and useful for your personal needs.
Growing older does not mean you must lose your memory or your eyesight. By supporting your body with helpful nutrients, healthy food, and positive daily habits, you can give yourself the best chance of staying sharp and seeing clearly for many years.
If you care about dementia, please read studies about low choline intake linked to higher dementia risk, and how eating nuts can affect your cognitive ability.
For more information about brain health, please see recent studies that blueberry supplements may prevent cognitive decline, and results showing higher magnesium intake could help benefit brain health.
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