Your Brain Needs the Right Fuel to Thrive

Think of your brain as a high‑performance engine. It is remarkably complex and designed to last for decades, yet like any finely tuned machine, it can slow down over time. This change is normal but it does not mean you have no control. Your lifestyle choices, especially your diet, can have a powerful influence on how well your brain functions as you age.

While occasional lapses in memory, such as forgetting where you placed your keys, are common, long‑term cognitive decline is not inevitable. The foods you eat, the nutrients you consume, and your daily habits can protect brain health, improve memory, and enhance mental clarity.

The Role of cGP in Brain Health

Scientific studies show that cyclic Glycine Proline, or cGP, helps maintain healthy brain function as we get older. cGP supports the tiny blood vessels called capillaries that deliver oxygen and nutrients to brain cells. Higher internal cGP levels have been linked with better learning abilities, stronger memory, and sharper cognitive performance well into later life.

Taking cGPMAX® is an effective way to top up your cGP levels and help protect your brain from age‑related decline. This is especially important as part of a broader lifestyle that includes brain‑friendly nutrition.

The MIND Diet: Nutrition for Cognitive Longevity

What if the way you eat could keep your brain nearly eight years younger? Research shows that the MIND diet can do just that. It is a hybrid of the Mediterranean and DASH diets designed to protect brain health and slow the progression of neurodegeneration. The principle is simple: eat more of the foods that nourish your brain and avoid those that do not.

Core Foods in the MIND Diet

• Leafy greens – Rich in vitamin K and antioxidants, vegetables such as kale and spinach can slow cognitive decline. Aim for at least six servings a week along with a daily variety of other vegetables.
• Berries – Blueberries, blackcurrants, and strawberries are high in flavonoids that protect brain cells and support memory. Target two servings per week.
• Nuts and olive oil – These healthy fats reduce inflammation and support neuron health. Enjoy a daily handful of nuts and use olive oil in cooking.
• Whole grains – Options such as quinoa, oats, and brown rice help maintain steady energy levels and cognitive performance. Three servings per day is ideal.
• Legumes – Beans, lentils, and chickpeas provide fibre and plant‑based protein that help regulate blood sugar and support brain function. Include them in four meals per week.
• Fish – Fatty fish such as salmon, sardines, and mackerel supply essential omega‑3 fatty acids. Aim for at least one serving per week.
• Poultry – Lean sources such as chicken and turkey provide B vitamins essential for mental performance. Have at least two servings per week, preferably grilled or baked.
• Red wine in moderation – Compounds like resveratrol may help protect against cognitive decline. Limit to one small glass per day if you choose to drink.

What the Research Says

A landmark nine‑year study of 960 older adults found that those following the MIND diet most closely had brain function equivalent to someone 7.5 years younger. They also experienced a 53 percent lower risk of developing Alzheimer’s disease. Even moderate adherence reduced risk by 35 percent.

A 2025 review published in Nutrition Reviews further confirmed the benefits of Mediterranean‑style diets for brain health. These eating patterns were linked to a reduced risk of anxiety, depression, and ADHD in younger people, showing that diet supports brain function at every stage of life.

Omega‑3 Fatty Acids: Building Blocks for the Brain

Omega‑3 fatty acids, especially DHA, are critical components of brain cell membranes and essential for neuron communication. DHA is the most abundant omega‑3 in the brain.

Top sources include:

• Fatty fish such as mackerel, salmon, and sardines
• Algae oil for a plant‑based source of DHA

Evidence: A meta‑analysis of 21 clinical trials involving over 180,000 participants found that just 100 mg of DHA per day was linked to a 14 percent lower risk of dementia and a 37 percent lower risk of Alzheimer’s disease.

B Vitamins: Small Nutrients with Big Impact

B vitamins, particularly B6, B12, and folate, help reduce levels of homocysteine, an amino acid associated with brain shrinkage and higher dementia risk.

Sources:

• Animal-based: eggs, fish, dairy, poultry, beef, liver
• Plant-based: leafy greens, legumes, whole grains, avocados, fortified cereals, sunflower seeds

Research: The VITACOG trial showed that older adults with mild cognitive impairment who took B vitamin supplements experienced 30 percent less brain shrinkage over two years compared to those on placebo.

Why Sugar Matters for the Brain

Too much added sugar can accelerate brain aging and increase the risk of cognitive decline. Consuming too much sugar can lead to the cellular damage from molecules called "advanced glycation end products". Reducing added sugar is a simple and effective way to protect long‑term brain health.

The Takeaway

Nutrition has a profound impact on how your brain ages. Focusing on good nutrition  which provides the nutrients your brain needs to combat ageing, healthy lifestyle habits, and cGP support can help you remain mentally sharp for decades.

If you want to be alert, focused, and mentally strong well into your 90s, start giving your brain the nutrition it needs today — and consider making cGPMAX® part of your daily routine.

References

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Jernerén F, Elshorbagy AK, Oulhaj A, Smith SM, Refsum H, Smith AD. Brain atrophy in cognitively impaired elderly: the importance of long-chain ω-3 fatty acids and B vitamin status in a randomized controlled trial. Am J Clin Nutr. 2015;102(1):215-221. doi:10.3945/ajcn.114.103283.

Morris, C.M., Tangney, C.C., Wang, T., Sacks, F.M., Bennett, D.A., and Aggarwal, N.T. MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease. Alzheimers Dement. 2015 September ; 11(9): 1007–1014.

Morris, C.M., Tangney, C.C., Wang, T, Sacks, F.M., Barnes, L.L, Bennett, D.A., and Aggarwal, N.T. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015 September ; 11(9): 1015–1022.

Selhub, J., Troen, A., and Rosenberg, R.I. B vitamins and the aging brain. Nutrition Reviews Vol. 68(Suppl. 2):S112–S118, 2010. Mattson, M.P., and Arumugam, T.V. Hallmarks of Brain Aging: Adaptive and Pathological Modification by Metabolic States. Cell Metab. 2018 June 05; 27(6): 1176–1199.

Smith, D.A, Smith, S.M., de Jager, C.A, Whitbread, P., Johnston, C., Agacinski, G., Oulhaj, A., Bradley, K.M., Jacoby, R., Refsum, H., Homocysteine-Lowering by B Vitamins Slows the Rate of Accelerated Brain Atrophy in Mild Cognitive Impairment: A Randomized Controlled Trial. PLoS ONE 1 September 2010, Volume 5, Issue 9, e12244.

Zhang Y, Chen J, Qiu J, Li Y, Wang J, Jiao J. Intakes of fish and polyunsaturated fatty acids and mild-to-severe cognitive impairment risks: a dose-response meta-analysis of 21 cohort studies. Am J Clin Nutr 2016;103:330-40.