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Iron is an essential mineral for our overall health, playing a critical role in transporting oxygen throughout the body, supporting immune function, and aiding muscle performance. However, recent research from the University of Kentucky suggests that as we age, excessive iron accumulation in the brain may be linked to cognitive decline, and an antioxidant-rich diet could potentially reduce this risk.
Published in the journal Neurobiology of Aging, the study focuses on non-heme iron, the type of iron primarily found in plant-based and animal products. While iron is vital for brain function, it can be harmful when it accumulates unchecked in the brain, especially in its unbound form. The buildup of non-heme iron is associated with neurodegenerative diseases such as Alzheimer’s and dementia, which cause memory loss and other cognitive issues.
“Iron is a potent oxidizing agent that, when unregulated, can disrupt cellular processes and damage neurons, glial cells, and myelin,” said Valentinos Zachariou, PhD, assistant professor at the University of Kentucky and lead author of the study. “In aging, the regulation of iron in the brain becomes disrupted, leading to increased iron levels, which has been associated with cognitive impairment.”
The research team built upon previous studies that suggested higher intake of antioxidants, vitamins, iron-chelating nutrients, and polyunsaturated fatty acids could be linked to lower iron levels in the brain. This new study followed 72 older adults over three years, tracking both their cognitive health and dietary habits, as well as measuring brain iron levels using MRI-based quantitative susceptibility mapping.
The results were telling. Participants with higher consumption of nutrients such as antioxidants and polyunsaturated fatty acids exhibited less iron accumulation in the brain and showed better cognitive performance, particularly in memory and executive function, compared to those who consumed fewer such nutrients. In contrast, those who experienced increased iron accumulation in the brain over the three-year period demonstrated declines in episodic memory and problem-solving abilities.
“Our findings suggest that brain iron accumulation during aging may not be an inevitable process,” said Dr. Zachariou. “Dietary choices could influence this process, laying the groundwork for future clinical trials to investigate how specific nutrients may mitigate the effects of iron buildup on cognitive function.”
Dr. Zachariou’s team now plans to refine their list of specific nutrients that could help prevent iron buildup in the brain, as well as explore how these nutrients interact with an individual’s overall diet. Their next step will be to design randomized clinical trials to test the impact of these nutrients on brain health in older adults.
Experts in the field, like neurologist Clifford Segil, MD, have expressed interest in the implications of these findings. “Brain health is a dynamic area of research, and studies aiming to improve it through diet are promising. I would like to see more studies exploring how iron enters and exits the central nervous system, as well as the effects of iron supplementation for anemia on brain iron levels,” said Dr. Segil.
Registered dietitian Monique Richard also shared tips for those looking to boost their intake of beneficial nutrients to support brain health. “Incorporating fresh produce into your daily diet is key. Aim for three servings of vegetables and two servings of fruit daily. Additionally, following nutrient-rich diets like the Mediterranean or DASH diet can help reduce iron accumulation and support cognitive function.”
The study’s findings underscore the potential for diet to play a significant role in managing brain health as we age. By focusing on antioxidant-rich foods and balanced diets, individuals may be able to reduce their risk of cognitive decline associated with iron buildup in the brain.
