The Brain-Boosting Powers of Multivitamins: What the Latest Studies Tell Us
Ever wondered if popping your daily multivitamin could do more than just fill the nutritional gaps in your diet? Well, you’re not alone. The brain (that complex command centre of ours) needs a whole lot of nutritional love to keep it ticking over nicely.
Over 5,000 people took part in the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) to decide whether daily doses of multivitamins can genuinely make a difference to our brain function, particularly as we age.
They found that those who consistently took a multivit containing magnesium, B vitamins, folate and vitamin K had improved cognition and slowed brain ageing by about 2 years. That’s pretty significant from one small daily habit.
Check out the nutrients below which are particularly research-backed to help boost our cognition:
Vitamin D and Cognitive Performance
Research examining the relationship between vitamin D levels and cognitive performance in adults reveals mixed results. Some studies have shown associations between higher serum vitamin D concentrations and better cognitive outcomes, while others have found no significant impact (Annweiler et al., 2009; Schaft et al., 2013).
B Vitamins (B6, B12, Folic Acid) and Cognitive Function
Studies on B vitamins such as B6, B12 and folic acid (B9) show that supplementation might have some cognitive benefits, especially in populations with low baseline levels or cognitive impairments. For example, one study found folic acid supplementation could improve cognitive functions in individuals with cognitive impairment and low baseline serum folate levels (Balk et al., 2007).
Vitamin C and Cognitive Function
The role of vitamin C in cognitive performance has been investigated, with some studies suggesting that higher vitamin C levels may be associated with better cognitive outcomes. However, the evidence is not conclusive, and more research is needed to clarify the potential cognitive benefits of vitamin C supplementation (Travica et al., 2017).
Multivitamin Supplementation
A review of high-dose B-complex multivitamin/mineral supplements found improvements in perceived stress, physical stamina, concentration, and general mental health in healthy populations. These findings suggest that certain populations may benefit from specific nutrient supplementation to support cognitive health (Sarris et al., 2021).
And while there is of course no thing as a truly magic pill (even though Alyve’s get pretty close 😉), let’s not forget the basics – a balanced, nutrient-rich diet is your brain’s best friend. Whether you’re getting your vitamins from your plate or from a pill (or a bit of both), what matters is giving your brain the fuel it needs to perform at its best.
References:
Annweiler, C., Allali, G., Allain, P., Bridenbaugh, S., Schott, A. M., Kressig, R. W., & Beauchet, O. (2009). Vitamin D and cognitive performance in adults: A systematic review. European Journal of Neurology, 16, 1083-1089.
Balk, E. M., Raman, G., Tatsioni, A., Chung, M., Lau, J., & Rosenberg, I. H. (2007). Vitamin B6, B12, and folic acid supplementation and cognitive function: A systematic review of randomized trials. Archives of Internal Medicine, 167(1), 21-30.
Travica, N., Ried, K., Sali, A., Scholey, A., Hudson, I., & Pipingas, A. (2017). Vitamin C status and cognitive function: A systematic review. Nutrients, 9(9), 960.
Sarris, J., Mehta, B., Óvári, V., & Giménez, I. F. (2021). Potential mental and physical benefits of supplementation with a high-dose, B-complex multivitamin/mineral supplement: What is the evidence? Nutricion Hospitalaria.
Schaft, J., Koek, H. L., Dijkstra, E., Verhaar, H. J. J., van der Schouw, Y. T., & Emmelot-Vonk, M. H. (2013). The association between vitamin D and cognition: A systematic review. Ageing Research Reviews, 12(4), 1013-1023.
