Daily Multivitamins May Help Aging Brains

However, it could be “a layer of protection against [cognitive] decline,” going hand in hand with other habits that can protect the brain, including regular physical activity and a healthy diet.

Plus, it’s an intervention that’s inexpensive, accessible and familiar to most Americans. Research from AARP shows that nearly 80 percent of adults 50 and older take a vitamin or dietary supplement.

Still, the study’s authors say more research is needed — including among a more diverse population — to understand why or how a multivitamin may protect against memory loss and cognitive decline.

One explanation could be the modern diet. “Although we are well-fed, we are not necessarily well-nourished with the essential micronutrients that we need for brain health,” Baker says, pointing to the prevalence of processed foods in the American diet.

A 2022 study published in the journal Neurology found that the consumption of ultra-processed foods was linked to a higher risk of dementia in adults 55 and older. Research shows that roughly 60 percent of our calories come from ultra-processed foods — your packaged snacks and frozen dinners.

On the other hand, a diet rich in a variety of fruits and vegetables is linked to better brain health, says a report from AARP’s Global Council on Brain Health (GCBH).

“Our hypothesis is that [many] Americans — because of our culture, our comfort foods, the way that we consume foods — are, at the very least, in a suboptimum state [of nourishment],” Baker says. What a multivitamin may be able to do, she adds, is bump that level up to optimum. “And we know that for brain health, even a small change can make a huge difference in how well those cells function in the brain.”

Focus on your diet, talk to your doctor

Sarah Lenz Lock, senior vice president for policy and brain health at AARP, says with this latest research, we’re beginning to get enough quality evidence on the effects of multivitamins on brain health for older adults to sit up and take notice. However, she says, “we still want to first recommend adults eat a brain- and heart-healthy diet, because that is where we have the most evidence of benefit.”

According to GCBH research, berries, leafy greens, healthy fats — such as extra virgin olive oil — and seafood are all considered brain-healthy foods.

If you are interested in supplementing with a multivitamin, talk to your doctor first, Lock says. “You want to determine if you have a vitamin deficiency, and you want to know whether taking a multivitamin might impact other medications you are taking or pose other health issues.” Just like any other pill or potion, supplements can cause side effects and can interact with other medications, including common treatments such as blood thinners and cholesterol drugs.

Take care of your brain

There are some other things you can do to take care of your brain.

If you have diabetes or high blood pressure, make sure your doctor is “aggressive” in helping you manage those conditions, Constantine Lyketsos, M.D., a professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine, told AARP. Research shows that high blood pressure can raise your risk for issues with thinking and memory.

Lyketsos recommends staying active, both socially and physically. Move as much as you can throughout the day and aim for 2½ hours a week of moderate-intensity exercise, plus a few days of strength training, the GCBH recommends.

Other tips: Cut back on alcohol and find healthy ways to manage stress, Anna Nordvig, a neurologist and assistant professor of neurology at the Memory Disorders Clinic at New York-Presbyterian Weill Cornell Medicine, told AARP.

“A life balance that stimulates, empowers and fulfills you are all wonderful to preserve brain health,” Nordvig adds.

Editor's note: This story, originally published Sept. 15, 2022, has been updated to include the results of new research.