Cognitive decline: the most effective dietary supplements

Cognitive decline, often associated with aging, manifests as a progressive decrease in mental abilities, notably memory, attention, and executive functions. Distinct from dementia, it can occur without structural alteration of neurons. At the cellular level, factors such as oxidative stress, mitochondrial dysfunction, and chronic inflammation contribute to this deterioration.rnrnFurthermore, 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, thereby accelerating cognitive decline.

Early and Late Symptoms

The earliest signs of cognitive decline include frequent forgetfulness, difficulty following a complex conversation, and reduced efficiency in organizing tasks. As the condition progresses, more pronounced symptoms may appear, affecting executive functions and reasoning ability. These symptoms are exacerbated by emotional factors, such as anxiety and depression, as well as by sleep disturbances.rnrnTests such as the "Mini-Mental State Examination (MMSE)" or the "Rapid Cognitive Screen" are used to diagnose and assess the severity of cognitive decline. These quick assessments help detect cognitive disorders early and guide referral for more in-depth examinations if necessary.rnrnIn France, the prevalence of mild cognitive impairment affects 20 to 40% of people over 65 years of age. Major neurocognitive disorders, such as Alzheimer’s disease, account for a significant portion of cases of loss of autonomy. Women, particularly after menopause, are more vulnerable to cognitive decline due to decreased estrogen levels, a hormone involved in neuronal protection and the regulation of certain brain functions.

Risk Factors

Cognitive decline is often accelerated by several chronic conditions, including:rnrn• Insufficient restorative sleep : lack of quality sleep disrupts the body’s overall functions and promotes cognitive deterioration.rnrn• Cardiovascular health : factors such as hypertension, high homocysteine levels, and diabetes are associated with an increased risk of cognitive decline.rnrn• 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 activityrnPhysical exercise and regular cognitive activities contribute to maintaining brain functions by improving synaptic plasticity and increasing cerebral blood flow. A meta-analysis indicates that individuals engaged in regular physical activity have a 38% reduced risk of cognitive decline compared with those who are inactive.rnrnNutritionrnAdopting a Mediterranean diet, rich in antioxidants, healthy fats, and low in simple sugars, shows positive effects on brain aging. This type of diet reduces oxidative stress and improves cardiovascular health, two essential factors for cognitive protection.rnrnPlants such as Bacopa monnieri are recognized for their benefits on memory. Ginkgo biloba improves cerebral microcirculation, thereby promoting the delivery of nutrients to the brain. Specific nutrients such as DHA (omega-3), B vitamins (B1, B3, B5, B6 and B12), as well as amino acids like L-tyrosine, support alertness and neurotransmitter synthesis.rnrn• Social interactionsLongitudinal studies show that an active social network and regular engagement in social activities significantly reduce the risk of cognitive decline by promoting neurogenesis.rnrn