Plant-Based Diets and Cognitive Function: What Does the Science Say?

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Plant-Based Diets and Cognitive Function: What Does the Science Say?

Plant-based eating has never been more popular. From strict vegan diets to flexible, plant-centered choices, more people are filling their plates with whole foods. At the same time, brain health is getting more attention than ever, raising questions about how nutrition impacts focus, memory, and everyday performance. So, what does the science say?

Diet and Brain Health: Why Nutrition Matters

The brain may account for just 2% of body weight, but it consumes roughly 20% of the body’s energy each day. To keep up with this constant demand, the brain needs a steady supply of nutrients that fuel neurotransmitter production, protect brain cells, and support energy metabolism at the cellular level.

Eating a diet full of nutrient-rich foods gives your brain the fuel it needs to support memory, focus, and other cognitive functions. On the other hand, diets that lack essential nutrients or rely heavily on processed foods and added sugars may contribute to inflammation, oxidative stress, and potentially lead to cognitive decline in the long term.

How Plant-Based Diets Support Cognitive Health

Plant-based diets emphasize fruits, vegetables, whole grains, nuts, seeds, and legume—foods naturally rich in vitamins, minerals, fiber, and bioactive compounds. Many of these nutrients play a direct role in supporting brain function. Antioxidants and polyphenols, for example, help neutralize free radicals, protecting brain cells from oxidative stress. Fiber supports the gut microbiome, which communicates with the brain, potentially influencing mood, focus, and resilience.

Studies suggest that people who eat more plant-based foods often experience slower rates of cognitive aging. Researchers attribute these benefits to the protective effects of plant-derived nutrients, as well as eating less saturated fats and processed foods that can increase inflammation.

While the science looks promising, the benefits ultimately depend on the quality of your diet. Plant-forward meals, built around whole foods, are far more supportive of brain health than processed vegan options that may lack essential nutrients.

Nutrients That Deserve Extra Attention in Plant-Based Diets

Plant-based diets provide many of the vitamins, minerals, and phytonutrients the brain depends on, but specific nutrients deserve your attention. Being mindful of these key nutrients will help you get the most cognitive support from a plant-based diet.

Antioxidants & Polyphenols

Brightly colored fruits and vegetables, along with tea and cocoa, are rich in compounds that help the brain handle everyday stress. Making these foods a regular part of your diet can support memory and long-term brain health, and they may be one reason plant-based eating is often linked to healthier aging.

B Vitamins

Leafy greens and legumes supply folate and vitamin B6, which both play important roles in brain health. Vitamin B12, however, is far less available in plant foods. Because B12 is critical for neurotransmitter activity and regulating homocysteine (a marker tied to brain aging), you may need supplementation if you follow a vegetarian or vegan diet.

Omega-3 Fatty Acids

Plant foods like nuts, seeds, and flax are good sources of ALA, a type of omega-3. Your body can convert ALA into DHA and EPA, the forms most important for brain health, but only in very small amounts. DHA and EPA are essential for brain structure and communication, so you may want to consider algae-based DHA supplements to make sure you’re getting enough if you don’t eat fish.,

What the Science Says About Plant-Based Diets and Cognition

Research on plant-based diets and cognitive health is growing, though results are mixed. Observational studies often show that people who eat more fruits, vegetables, whole grains, and legumes tend to experience slower rates of cognitive aging. Experts suggest these benefits may be linked to the antioxidant and anti-inflammatory compounds in plant foods, as well as eating fewer saturated fats that can work against brain health.

Clinical trials tell a more nuanced story. While some studies show gains in memory, attention, and overall brain performance in people eating vegetarian or vegan diets, others see little difference. Often, the results come down to diet quality and whether key nutrients such as vitamin B12, omega-3 DHA, and EPA are included in enough supply.,,

One area with more consistent evidence is plant-based diets, such as the Mediterranean or MIND diets, which have repeatedly been linked to healthier brain aging.

Conclusion: Diet as a Foundation for Cognitive Health

Diet plays a central role in supporting how the brain functions day to day and how it ages over time. Plant-based eating offers many advantages, from antioxidants and polyphenols that help protect brain cells to essential nutrients that support memory and focus.

This article was written by an employee of Kyowa Hakko Bio Co., LTD, the company that owns the patent for Cognizin® Citicoline and supplies this ingredient to MOSH. The opinions expressed in this article are their own and are intended to provide valuable information to our readers.

This disclosure ensures transparency about the author’s relationship with Kyowa and the potential bias that could influence the content. It allows readers to make informed decisions while maintaining the integrity and trustworthiness of the MOSH blog.

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MOSH protein bars are formulated with nutrient-dense ingredients that support brain and body function. Each MOSH protein bar contains 6+ brain ingredients including Cognizin®, lion’s mane, ashwagandha, omega-3s, vitamin B12, and D3. Cognizin® has been scientifically studied for its beneficial effects on brain health, specifically enhancing focus, attention and memory. MOSH products are designed to support overall brain health as part of a comprehensive mindstyle lifestyle that includes 6 pillars of brain health: medical health, physical exercise, food and nutrition, mental fitness, social interaction, and sleep and relaxation. MOSH bars are not intended to treat or prevent any brain disease.

Cognizin® provides essential nutrients like choline that are especially crucial for brain cells. To sustain your focus and concentration, your brain requires an adequate ongoing supply of energy and healthy communication between neurons. Cognizin® supports healthy brain metabolism and helps provide phospholipids essential to healthy brain function.* 5, 9,11,13 (250mg) *One MOSH bar contains 125mg of Cognizin® 5. Babb SM et al. Psychopharmacology (Berl). 2002; 161:248-54. 9. Silveri MM et al. NMR Biomed. 2008; 21(10):1066-75. 11. McGlade E. et al., Food and Nutrition Sciences. 2012; 3:769-773. 13. McGlade E, et al. J Atten Disord, 2015.

The Women's Alzheimer's Movement (WAM) is the preeminent organization focused exclusively on women and Alzheimer’s. WAM was created to raise awareness around Alzheimer’s as a disease that discriminates against women, since two out of every three brains that develop Alzheimer’s belong to women–with women of color at even higher risk– and 2 out of 3 caregivers of all races and ethnicities being women as well. Until 10 years ago, the conventional thinking was that the higher incidence of Alzheimer’s in women simply reflected the fact that women tend to outlive men. That narrative was disrupted back in 2010, when WAM founder Maria Shriver partnered with the Alzheimer’s Association on a ground-breaking report challenging the assumption that age alone accounted for the higher number of women with Alzheimer’s. Ever since that seminal Shriver Report: A Woman’s Nation Takes on Alzheimer’s, WAM and Shriver have taken every opportunity to highlight the disproportionate and particular impact of Alzheimer’s on women. WAM's mission is to discover why Alzheimer’s discriminates against women and communities of color and to prepare women and their families for the impact of Alzheimer’s by providing them with information and tools to help prevent the disease. WAM envisions a future in which Alzheimer’s will no longer destroy the lives of women and their families. WAM works to change the future for women and Alzheimer’s by focusing on the four pillars: research, education, advocacy and clinical care. WAM funds critical gender based research to advance our knowledge of how Alzheimer’s affects women, educates the public about Alzheimer’s through summits, national polls, reports and educational guides. WAM advocates at all levels of government for policies, increased funding and other social, political and economic changes that will move the needle on Alzheimer’s. WAM provides on the ground services to give women the medical guidance they need to reduce their risk for developing the disease.

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