“Optimal nutrition is essential for cognitive health throughout life,” said Dr Sophie Putnam, head of science at international health and wellness retailer Holland & Barrett (H&B), during a presentation at Vitafoods in Barcelona last month (May 5-7). “Prevention starts early, with each life stage having unique nutritional needs.”
How brain function develops, peaks and declines
Dr. Putnam explained cognitive health is a ‘complex, multifaceted and multi-system approach to health’.
Cognitive needs begin before birth, starting with preconception and pregnancy, and continue through infancy, when nutrition plays a key role in brain development. They then shift during adolescence, a period of rapid brain growth and change. In midlife, they focus more on maintaining optimal cognitive performance while managing multiple competing demands.
“Unfortunately, evidence suggests that cognitive function may begin to decline from around age 25, and then continues into older age,” she said.
Different cognitive domains develop, peak and decline at varying stages of life, Dr. Putnam noted, and nutrition, alongside other modifiable lifestyle factors, plays a key role in building and preserving cognitive function throughout the life course.
Most brain health supplements miss key nutrients
As Dr. Putnam explained, recent internal data from H&B indicates that several micronutrients already recognized for supporting brain health show ‘red flags’ regarding whether consumers are achieving adequate intake levels.
“Globally, there are widespread nutrient gaps in key brain health nutrients,” she said. “In particular, iron, iodine and choline deficiencies are significant and can negatively impact cognitive development and function across life stages.”
She added that one of the most interesting findings is the underconsumption of omega-3s across all life stages.
“A recent paper we published at Holland & Barrett showed that over 75% of countries globally are under-consuming omega-3s,” she said.
Omega-3s support neuronal communication, regulate inflammation in the brain, and influence genes involved in brain growth, repair, and overall function. Low dietary intake of omega-3 fatty acids is a well-established risk factor for suboptimal health, particularly in cardiovascular and brain health.
“Our internal review suggests that optimal intake may be higher than commonly achieved,” she said. “While many supplements provide 250–500 mg per serving, evidence suggests that around 900 mg or more may be required depending on the population. This highlights a clear nutritional gap.”
Choline too is another highly important but under appreciated neurocognitive nutrient, Dr. Putnam said.
“Choline is not routinely tracked in UK dietary surveys, yet it plays a key role in brain health,” she said. “It regulates gene expression in the brain and is a major component of neuronal cell membranes.”
The nutrient is known to support fetal brain and spinal cord development, and is key during pregnancy and lactation. Importantly, inadequate intake during the first 1,000 days—from preconception to age 2—may lead to lifelong cognitive deficits, Dr. Putnam explained.
“Dietary sources of choline are limited, so supplementation can be important, although choline is difficult to formulate with,” she said. “This is one reason it is rarely included in brain health supplements.
“In fact, our review of the top 10 bestselling brain health supplements on Amazon found that none contained choline.”
Emerging ingredients show potential for cognitive health
Beyond established nutrients, Dr. Putnam noted that emerging botanical and phytochemical ingredients are showing promise for cognitive function support.
She said phytochemical-rich ingredients, such as blueberry and grape, may influence different cognitive domains like memory and attention.
“Blueberry extract has been shown in recent studies to support executive function and memory, particularly in older adults,” Dr. Putnam said. “Some studies show improvements in executive function during cognitively demanding tasks, as well as around a 10% improvement in episodic memory performance.”
Wild blueberry extract, in particular, appears effective at lower doses—around 100 mg—compared with standard blueberry powders, which may require gram-level doses that are difficult to formulate into supplements. These effects are thought to be linked to anthocyanins and other polyphenols.
Grape extract, also rich in polyphenols and anthocyanins, has similarly been shown to support attention and both immediate and delayed memory recall. Some studies report improvements of up to 14% in overall cognitive performance versus placebo after 12 weeks, with some domains improving by up to 30%.
Interestingly, effects can also be seen acutely, with improvements in attention observed within 90 minutes of consumption, Dr. Putnam noted.
“While omega-3s and choline act as longer-term structural nutrients for brain health, these emerging phytochemicals may exert more rapid, functional effects,” she said.
“Potential mechanisms include improved endothelial function and blood flow, reduced oxidative stress, and possible effects on the gut–brain axis through prebiotic activity.”
