New data published in Nutrients suggests that some antioxidants found in fruits, vegetables and other plant-based foods, called polyphenols, may help protect the brain and improve its function. (While there are lots of good sources of polyphenols out there, tasty options include almonds, mangos, blueberries, strawberries, apples and olive oil, among others.) Let’s break down more details about what this new data found, and, ultimately, what it means to you, so you can better understand how these findings contribute to cognitive health in practical, everyday ways.

How Was This Study Conducted? 

It has been established that polyphenols can offer some important benefits for supporting cognitive health. But researchers aimed to dig deeper — evaluating how specific chemical markers in the brain that are linked to thinking skills and mental performance (called BDNF and CREB) may be impacted by polyphenols. BDNF and CREB are involved in keeping brain cells healthy and helping them communicate effectively, which is important for memory, problem-solving and attention—in brief, your overall cognitive health.

To do this evaluation, researchers in Spain conducted a randomized, crossover, double-blind, sex-stratified, placebo-controlled clinical trial using 92 participants with an average age of 34 years. Roughly half of the participants were male, and the other were female. Each subject took part in two test periods, each lasting 16 weeks, with a short four-week break between them to ensure any effects from the first phase didn’t carry over into the second.

During these periods, participants were asked to take capsules of concentrated fruit, vegetable and berry juice powders daily—specifically, they took Juice Plus+ Premium capsules. Some participants took a placebo capsule that didn’t have these active ingredients. For those who took the Juice Plus capsules, the daily dose of six capsules provided 600 mg of a polyphenolic compound mixture.

The researchers measured cognitive abilities using tests like the Stroop Test, which measures attention and processing speed, and the RIST, which evaluates verbal intelligence. They also took blood samples to check for levels of CREB and BDNF, helping them get a better idea of how this intervention may help support cognitive health.

What Did The Study Find?

The results of the study showed that consuming the polyphenol-rich capsules for 16 weeks resulted in better improvements in thinking and memory skills, as participants who took the polyphenol-rich capsules performed better on the cognitive tests than participants who had taken the placebo. Plus, the plasma levels of CREB and BDNF, the two chemical compounds that are linked to positive brain health effects, were notably elevated among those who took the polyphenol-rich capsules, suggesting enhanced neuroprotective activity.

It is important to note some limitations of this study to avoid overgeneralizing the results. While memory was directly evaluated through the administered tests, the specific impact of the polyphenol-rich product on learning was not assessed. Additionally, the study did not pinpoint a single polyphenol as being responsible for the observed effects. Instead, it is likely that a combination of multiple polyphenols worked synergistically to provide neuroprotective benefits, reducing oxidative stress and enhancing overall cognitive function. Another key limitation of the study is its small sample size, which may restrict the broader applicability of the findings.

Despite these limitations, including polyphenols in a diet is unlikely to cause harm, and it may help support cognitive health.

Past data corroborates this notion too. For example, a study published in the American Journal of Clinical Nutrition showed that after subjects with obesity and elevated lipids followed one of three different diets, those who followed the polyphenol-rich Green-MED Diet showed outcomes that indicated brain health support. And a study published in Nutrients showed that polyphenol intake (via a cacao polyphenol-enriched dark chocolate) was linked to reduced brain effort in areas associated with executive functions, suggesting improved efficiency in cognitive resource use. The authors of this study suggest that these results highlight the potential cognitive benefits of polyphenol intake, particularly for long-lasting tasks requiring focus and effort.

How Does This Apply To Real Life?

If you are focused on supporting your cognitive health well into your golden years, including polyphenols in your diet may help you do just that. While the results of this study suggest that consuming polyphenols in supplement form results in positive brain health outcomes, the researchers note that polyphenols can be obtained via a balanced and healthy diet too.

Applying these findings to your everyday life doesn’t have to be overwhelming. One practical way to incorporate polyphenols into your diet is by adding more fruits, vegetables and berries to your meals. Selecting vibrant, colorful produce like blueberries, spinach, oranges and kale not only adds variety to your plate but also supplies a rich mix of polyphenols that may support cognitive health. Another easy option might be to enjoy a polyphenol-rich snack, such as a small piece of high-quality dark chocolate, which has been linked to potential cognitive benefits.

For those with busier lifestyles, supplements like the Juice Plus+ Premium capsules in this study may be a helpful addition to your routine, but you should always consult with a healthcare provider before trying new supplements. Plus, it’s important to note that polyphenol supplements often lack the natural fiber found in whole foods and may be more costly, making fresh produce a more balanced and budget-friendly option when possible.

Beyond diet, pairing polyphenol intake with other healthy lifestyle choices may amplify its effects. Regular exercise, consistent sleep and stress-management practices like mindfulness or yoga have been shown to help maintain cognitive function as well.

Creating small but meaningful habits, like starting the day with a polyphenol-packed smoothie or ending it with a calming tea known for its antioxidant properties, can make these findings approachable and effective. By making gradual adjustments and focusing on consistency, you can support brain health in a way that fits seamlessly into your daily life.

The Bottom Line

This new data focusing on polyphenols and cognitive health provides promising insights into how these compounds may support mental agility and brain function, ultimately helping your brain remain sharp and functioning. While more studies are needed to strengthen the data and address limitations such as small sample sizes and the need for long-term assessments, the evidence suggests that incorporating polyphenol-rich foods into your diet is a simple yet effective way to promote cognitive well-being. These findings align with the broader understanding that lifestyle choices, including diet, play a pivotal role in maintaining overall brain health.

Ultimately, supporting cognitive function doesn’t have to be a daunting task. Small, consistent changes, such as eating a colorful variety of fruits and vegetables and enjoying antioxidant-rich snacks, may have a meaningful impact over time when it comes to your cognitive health. Of course, you should always defer to your healthcare provider for the most personalized advice that considers factors like family history, which may impact your risk for cognitive decline.