Multivitamin Supplementation Improves Memory in Older Adults

Cognitive health is a vital aspect of our overall well-being. Supporting cognitive health across our lifetime can enhance our ability to think, learn, and remember. Healthy lifestyle behaviors such as regular physical exercise, adequate sleep, and stress management play an important role. However, recent research highlights the pivotal role that nutrition plays to optimize cognitive health as we age. 

The body requires specific nutrients for survival. Macronutrients, such as carbohydrates, protein and fats, are a type of nutrient that the body needs in large amounts to provide essential bodily functions. They provide a source of energy. Micronutrients, in the form of vitamins and minerals, are required in smaller amounts but are no less important than macronutrients. Micronutrient requirements can be met with a nutrient rich and varied diet with plenty of fruits and vegetables, however, many Americans are consuming too few micronutrients due to a diet of highly processed and nutrient poor foods. As a result, many Americans are not reaching their micronutrient needs by food alone. 

Micronutrients are essential for brain health, providing the necessary building blocks to support cognition, memory, and focus. A recent study, Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial, published in the The American Journal of Clinical Nutrition, suggests that older adults given a daily multivitamin had improved memory compared to those taking a placebo [1]. This is one of several recent studies contributing to the growing evidence of the vital role micronutrients play in brain health as we age. Particularly, micronutrient deficiencies in B vitamins (B1, B2, B3, B5, B6, B8, B9 and B12), iron, zinc, and magnesium may impact cognitive health [2].

For example, B vitamins, found in animal proteins, dairy, legumes, and dark leafy greens, are vital for brain health supporting energy production, building of neurotransmitters, as well as maintaining and repairing nerve cells [3]. Zinc, which plays a vital role in growth and development, and is important for memory, learning and attention. It also has antioxidant properties that protect brain cells from free radicals and inflammation [4]. Adequate levels of iron are necessary for neurotransmitter production and synthesis of myelin, the protective sheath around nerve fibers [5]. Magnesium supports and protects neuron function. It also plays a critical role in managing oxidative stress and neuroinflammation [6].

Ongoing research supports the role of nutrition in age-related cognitive decline and offers new approaches and interventions to improve cognitive health across one’s lifespan. The MIND diet, a hybrid between the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, is known for its balanced proportions of healthy fats, lean proteins and micronutrient dense fruits and vegetables. The components of this diet contain antioxidant and anti-inflammatory properties that promote healthy aging and potentially slow cognitive decline [7].

Five Easy Ways to Add Micronutrients to Your Diet

1. Eat greens at every meal: Add a handful of spinach to scrambled eggs, blend a bunch of kale into a smoothie, sauté collard greens with garlic for a delicious side dish.

2. Snack on nuts and seeds: Swap a bag of chips for a small handful of nuts/seeds, top a salad with cashews, sprinkle pumpkin seeds on yogurt, stir chia seeds into oatmeal.

3. Elevate favorite dishes with microgreens: A concentrated source of micronutrients make these a great choice! Top avocado toast with broccoli sprouts, layer pea shoots into your favorite salad, toss a handful of arugula microgreens into your favorite sandwich.

4. Stock your freezer with frozen fruits and vegetables: Never be without an easy and versatile source of micronutrients. Picked at their peak to retain vitamins and minerals. Frozen favorites that are easy to prepare include broccoli, cauliflower, and spinach. Strawberries, raspberries and blueberries can be tossed in smoothies, or thawed to stir into oatmeal or yogurt. 

5. Stock your pantry with a variety of legumes: Legumes (black beans, lentils, chickpeas, kidney beans) are versatile and nutrient dense in micronutrients, as well as protein (macronutrient).

Incorporating a wide variety of whole, nutrient dense foods into your diet will help you meet your micronutrient requirements. However, nutrient inadequacies and deficiencies may still occur due to certain underlying health conditions. Testing for micronutrient deficiencies on lab work is part of Synergy’s comprehensive annual wellness exams. Please contact your provider if you have questions about your micronutrient status or whether supplementation is appropriate.

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1. Yeung, L.-K., Alschuler, D. M., Wall, M., Luttmann-Gibson, H., Copeland, T., Hale, C., Sloan, R. P., Sesso, H. D., Manson, J. E., & Brickman, A. M. (2023). Multivitamin supplementation improves memory in older adults: A randomized clinical trial. The American Journal of Clinical Nutrition, 118(1), 273–282. https://doi.org/10.1016/j.ajcnut.2023.05.011

2. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.

3. Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.

4. Sun R, Wang J, Feng J, Cao B. Zinc in Cognitive Impairment and Aging. Biomolecules. 2022 Jul 18;12(7):1000. doi: 10.3390/biom12071000. PMID: 35883555; PMCID: PMC9312494.

5. Yavuz BB, Cankurtaran M, Haznedaroglu IC, Halil M, Ulger Z, Altun B, Ariogul S. Iron deficiency can cause cognitive impairment in geriatric patients. J Nutr Health Aging. 2012 Mar;16(3):220-4. doi: 10.1007/s12603-011-0351-7. PMID: 22456776.

6. Tao M-H, Liu J, Cervantes D. Association between magnesium intake and cognition in US older adults: National Health and Nutrition Examination Survey (NHANES) 2011 to 2014. Alzheimer's Dement. 2022; 8:e12250. https://doi.org/10.1002/trc2.12250

7. Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015 Sep;11(9):1007-14. doi: 10.1016/j.jalz.2014.11.009. Epub 2015 Feb 11. PMID: 25681666; PMCID: PMC4532650.