Think Your Way Young: Brain Biohacks for Longevity

By caring for our brains, we can ensure our body and mind can function well as we age

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Table of Contents

Diet & Nutrition

Biohack Your Brain and Longevity Goals With Diet and Nutrition

Eating a diet filled with nutritious, whole foods has been shown to reduce inflammation and oxidative stress — both of which are responsible for aging the body and brain. Use a biohacked diet to fuel your brain for a long, healthy life.

Stack of ripe blueberries in front of two green leaves.

Diet and Nutrition To Reduce Cognitive Decline

As we age, it’s common for our cognitive abilities to decline to some extent, leading to memory loss or difficulty concentrating. This is due to an increase in inflammation and oxidative stress and reduced mitochondrial function. However, research has shown that maintaining a healthy diet can slow down these aging processes and potentially reduce the risk of cognitive decline.1 Specific diets, like the Mediterranean Diet, have been consistently demonstrated to reduce the risk of cognitive decline and dementia.2,3,4,5 The Mediterranean Diet emphasizes whole grains, fruits and vegetables, legumes, olive oil, and moderate amounts of fish, dairy, and meat. These foods are rich in antioxidants and essential vitamins and minerals that support brain health as you age.2

On the other hand, diets high in sugar, fat, and processed foods may accelerate brain aging and are associated with an increased risk of cognitive decline and neurodegenerative disorders, such as Alzheimer’s disease.6,7 High levels of sugar and fat in the diet can increase oxidative stress, which the brain is especially vulnerable to.1

Omega-3 Is Brain Fuel

Omega-3 fatty acids found in fatty fish, nuts, and seeds have proven to have neuroprotective effects and reduce the risk of cognitive decline.6,7

B Vitamins for Longevity

Vitamins B6, B9 (folate), and B12 are essential for neurotransmitter production, blood vessel health, and neuron communication.8 They also play key roles in brain aging.9 Low levels of these B vitamins are linked to cognitive decline and dementia.10,11,12 Vitamin B6 is abundantly present in fish, beef liver, potatoes, and fruit, while B9 is rich in dark green leafy vegetables, nuts and beans, and eggs, and B12 is found in meat, fish, eggs, and dairy.13,14,15 

Many Biohackers Lack Choline

Then, there’s choline, a nutrient found in various foods including meat, eggs, soy, and shiitake mushrooms.16 Choline helps produce acetylcholine, a neurotransmitter involved in learning and memory. It’s also a key component of cell membranes and is important for neurons to communicate with each other. As we age, our brain becomes less efficient at taking up choline.17 Shockingly, over 90% of people in the US don’t get enough choline in their diet.18 However, higher levels of choline in the diet can reduce the risk of dementia by protecting neurons.19

Add In Blueberries To your Diet

Blueberries are an exceptional food when it comes to slowing the aging process in the brain. They contain powerful antioxidant and anti-inflammatory compounds called anthocyanins, which protect the brain from oxidative stress, reduce inflammation, and help damaged neurons regenerate and form new connections.20 Clinical trials have found that blueberries improve aspects of cognitive function in older adults including learning, memory, and focus.21, 22 Diet and nutrition are powerful biohacks for optimizing your brain health and longevity.

“The foods that you eat are speaking right now to your DNA.”

Dr. David Perlmutter

NEUROLOGIST & AUTHOR

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Mediterranean Diet Meal Delivery Services

Green Chef

Plate of spicy coconut curry shrimp soup and white rice by Green Chef.

Customize your meal plan by selecting options like Mediterranean, Calorie Smart, Quick & Easy, Plant-Based, Delicious Discoveries, Protein-Packed, or Keto. Mix and match as needed, choose your meals weekly, and make changes whenever you like. Explore Green Market for healthy snacks and sides. Receive your meal box with recipes and fresh ingredients for easy, nutritious meals.

Factor

Dinner plate full of Indian Butter Chicken with Cilantro Lime Cauliflower Rice by Factor 75.

Choose from a weekly menu of dietitian-crafted options. No prep, no mess—just heat, eat, and enjoy. They source premium, fresh ingredients from trusted partners. Factor handles the shopping, prep, cooking, and delivery, so you experience the benefits of clean eating without the hassle. Stay fit, feel great, and get nutrition coaching from our dietitians!

HelloFresh

Plate of honey thyme pork tenderloin with roasted potatoes and broccoli by HelloFresh.

HelloFresh offers time-saving solutions that simplify meal preparation. Their recipes include pre-portioned ingredients, saving you precious time. With a wide variety of mouthwatering options, mealtime boredom is a thing of the past. You can access these delicious recipes with a simple click, eliminating the need for grocery store trips and long lines.

Nutrition Tracking Apps

Paleo

Paleo (io) simplifies the paleo diet by quickly telling you if a food is paleo or not from a database of over 3,000 items. It offers straightforward yes or no responses, making it handy for grocery shopping, quick references, or on-the-go checks. Reviewed by paleo dietician Amy Kubal, it also includes detailed articles explaining the paleo status of specific foods. You can even request additions to the database.

MyPlate

MyPlate app icon with a colorful illustration of a cup, fork, and plate showing food group quadrants on a white background.

Start Simple with MyPlate helps users set and achieve food-related goals, whether for fruits, vegetables, grains, protein foods, or dairy. It offers goal customization, smartwatch integration, daily progress tracking, and badges for accomplishments. Users can also join challenges for extra motivation and unique badges. Simplify healthy eating and celebrate success with this app. Download today.

Mighty

Mighty is a fitness and wellness program tailored for those aged 50 and older. It features low-impact exercise videos led by expert trainers, personalized nutrition plans, and a health coach for motivation. You’ll also join a supportive community and access science-based courses on aging-related topics. The Mighty app allows you to track your progress and offers a free trial to kickstart your wellness journey.

Lifesum

Lifesum is your go-to app for personalized nutrition and weight management. With a food diary, barcode scanner, calorie counter, macro tracker, and water tracker, it simplifies healthy eating. The app offers diet plans, intermittent fasting options, and meal plans with grocery lists. It syncs with fitness trackers for comprehensive health monitoring and provides personalized nutrition advice through the Life Score test. Start your journey to better health with Lifesum.

1. Thayza Martins Melzer, et al., In Pursuit of Healthy Aging: Effects of Nutrition on Brain Function, International Journal of Molecular Sciences, 2021;22(9):5026, doi: 10.3390/ijms22095026, PMCID: PMC8126018; PMID: 34068525: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8126018/.

2. Sokratis Charisis, et al., Mediterranean diet and risk for dementia and cognitive decline in a Mediterranean population, Journal of the American Geriatrics Society, 2021;69(6):1548–59, doi: 10.1111/jgs.17072, PMID: 33724444: https://pubmed.ncbi.nlm.nih.gov/33724444/.

3. F Panza, et al., Mediterranean diet and cognitive decline, Public Health Nutrition, 2004;7(7):959–63, doi: 10.1079/phn2004561, PMID: 15482625: https://pubmed.ncbi.nlm.nih.gov/15482625/.

4. George S. Vlachos, et al., The role of Mediterranean diet in the course of subjective cognitive decline in the elderly population of Greece: results from a prospective cohort study, British Journal of Nutrition, 2021;128(11):2219–29, doi: 10.1017/s0007114521005109, PMID: 34937581: https://pubmed.ncbi.nlm.nih.gov/34937581/.

5. Sara Danuta Petersson, Elena Philippou, Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence, Advances in Nutrition, 2016;7(5):889–904, doi: 10.3945/an.116.012138, PMID: 27633105; PMCID: PMC5015034: https://pubmed.ncbi.nlm.nih.gov/27633105/.

6. Justin E Karr, Joel E Alexander, Robert G Winningham, Omega-3 polyunsaturated fatty acids and cognition throughout the lifespan: A review, Nutritional Neuroscience, 2011;14(5):216–25, doi: 10.1179/1476830511y.0000000012. PMID: 22005286: https://pubmed.ncbi.nlm.nih.gov/22005286/.

7. James Joseph, et al., Nutrition, Brain Aging, and Neurodegeneration, The Journal of Neuroscience, 2009;29(41):12795–801, doi: 10.1523/jneurosci.3520-09.2009, PMID: 19828791; PMCID: PMC6665319: https://pubmed.ncbi.nlm.nih.gov/19828791/.

8. David O. Kennedy, Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 2016;8(2):68, doi: 10.3390/nu8020068, PMCID: PMC4772032; PMID: 26828517: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/.

9. Jacob Selhub, Aron Troen, Irwin H Rosenberg, B vitamins and the aging brain, Nutrition Reviews, 2010;68:S112–8, doi: 10.1111/j.1753-4887.2010.00346.x, PMID: 21091944: https://pubmed.ncbi.nlm.nih.gov/21091944/.

10. Catherine Hughes, et al., B-Vitamin Intake and Biomarker Status in Relation to Cognitive Decline in Healthy Older Adults in a 4-Year Follow-Up Study, Nutrients, 2017;9(1):53, doi: 10.3390/nu9010053. PMID: 28075382; PMCID: PMC5295097: https://pubmed.ncbi.nlm.nih.gov/28075382/.

11. Eileen Moore, et al., Cognitive impairment and vitamin B12: a review. International Psychogeriatrics, 2012;24(4):541–56, doi: 10.1017/s1041610211002511, PMID: 22221769: https://pubmed.ncbi.nlm.nih.gov/22221769/.

12. João Ricardo Araújo, et al., Folates and aging: Role in mild cognitive impairment, dementia and depression, Ageing Research Reviews, 2015;22:9–19, doi: 10.1016/j.arr.2015.04.005, PMID: 25939915: https://pubmed.ncbi.nlm.nih.gov/25939915/.

13. Vitamin B6, National Institutes of Health: Office of Dietary Supplements, June 2, 2022: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.

14. Folate, National Institutes of Health: Office of Dietary Supplements, November 30, 2022: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

15. Fumio Watanabe, Vitamin B12 Sources and Bioavailability, Experimental Biology and Medicine, 2007;232(10):1266–74, doi: 10.3181/0703-mr-67, PMID: 17959839: https://pubmed.ncbi.nlm.nih.gov/17959839/.

16. Steven H Zeisel , Kerry-Ann da Costa, Choline: an essential nutrient for public health, Nutrition Reviews, 2009;67(11):615–23, doi: 10.1111/j.1753-4887.2009.00246.x, PMCID: PMC2782876; PMID: 19906248: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/

17. B M Cohen, Decreased brain choline uptake in older adults: An in vivo proton magnetic resonance spectroscopy study, JAMA, 1995;20;274(11):902-7, PMID: 7674505: https://pubmed.ncbi.nlm.nih.gov/7674505/

18. Taylor C. Wallace, Victor L. Fulgoni, Assessment of Total Choline Intakes in the United States, Journal of the American College of Nutrition, 2016;35(2):108–12, doi: 10.1080/07315724.2015.1080127, PMID: 26886842: https://pubmed.ncbi.nlm.nih.gov/26886842/

19. Jan Blusztajn, Barbara Slack, Tiffany Mellott, Neuroprotective Actions of Dietary Choline, Nutrients, 2017;9(8):815, doi: 10.3390/nu9080815, PMID: 28788094; PMCID: PMC5579609: https://pubmed.ncbi.nlm.nih.gov/28788094/

20. Phuong H.L. Tran, Thao T.D. Tran, Blueberry Supplementation in Neuronal Health and Protective Technologies for Efficient Delivery of Blueberry Anthocyanins. Biomolecules, 2021;11(1):102, doi: 10.3390/biom11010102, PMCID: PMC7828789; PMID: 33466731: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7828789/

21. Marshall G. Miller, et al., Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial, European Journal of Nutrition, 2017;57(3):1169–80, doi: 10.1007/s00394-017-1400-8, PMID: 28283823: https://pubmed.ncbi.nlm.nih.gov/28283823/

22. Nikolaj Travica, et al., The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials, Brain, Behavior, and Immunity, 2020;85:96–105, doi: 10.1016/j.bbi.2019.04.001, PMID: 30999017: https://pubmed.ncbi.nlm.nih.gov/30999017/.

Lifestyle Interventions

Pro-Aging Lifestyle Interventions Will Biohack Your Brain for Longevity

Lifestyle interventions like exercise, social connections, and cognitive stimulation are the biohacking equivalent of multi-tasking. These daily habits slow brain aging, improve overall health, and keep you feeling great.

Elderly man moving a chess piece while playing in the park.

Incorporate These Biohacks for Brain Health

Exercise

Exercising regularly is one of the most powerful ways to maintain brain health as you age. Regular cardio, or aerobic exercise, has been shown to improve memory and cognitive function in older adults while decelerating the rate of brain aging.1 This works by improving blood flow and oxygen delivery to the brain and reducing inflammation that can contribute to brain aging.2,3 Moreover, cardio increases the production of brain-derived neurotrophic factor (BNDF), a compound that stimulates the growth of new brain cells and prevents the loss of brain matter that commonly occurs with age.4,5

Social Connections

Strong social connections are consistently linked to slower cognitive decline and better brain health among older adults.6,7,8 The US National Institutes of Health considers the lack of social connections to be one of the top risk factors for dementia, along with poor diet and exercise habits.8 Engaging in social activities can improve our memory, attention, and overall cognitive abilities.9 It may even help prevent the loss of brain tissue that occurs with aging.9

Having a strong social support network also helps lower blood pressure and reduces levels of the stress hormone cortisol.10,11 As high blood pressure and cortisol levels are both linked to accelerated brain aging, staying connected with others can help keep our minds sharp and combat the effects of cognitive decline and brain aging.12,13 

Cognitive Stimulation (Challenging Your Brain)

Participating in mentally stimulating activities that require concentration, such as reading, playing an instrument, and learning new skills and languages, can significantly enhance brain health and aid in the prevention of dementia. Learning new skills or engaging in mentally stimulating activities helps rewire the brain and form new connections through a process known as neuroplasticity.15 Neuroplasticity makes your brain and cognitive function more resilient to the effects of aging.15 People who engage in mentally stimulating activities experience less tissue loss in the regions of the brain involved in learning and memory.16 By keeping the brain active, these activities help preserve the youthfulness of the brain and minimize the likelihood of dementia and cognitive decline.15

Sleep 

Getting consistent high-quality sleep is essential for maintaining cognitive function. Sleep plays a crucial role in memory formation and in promoting the growth of new connections between neurons.17 While we sleep, our brain eliminates toxic waste products that contribute to brain inflammation and aging.18 Chronic sleep deprivation can lead to cognitive decline, premature brain aging, and memory problems.19,20 

Stress Reduction

Finally, reducing stress levels can also be beneficial for brain health. Chronic stress can damage brain cells and impair cognitive function.21 Engaging in stress-reducing activities such as mindfulness meditation or yoga can help slow many aspects of brain aging.22,23,24

“Getting older is unavoidable, but falling apart is not.”

Dr. John Ratey

Neuropsychiatry Expert

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Language Learning Apps

Duolingo

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Duolingo is the free language-learning app with 40+ languages, offering fun and effective lessons in speaking, reading, listening, and writing. Developed by experts, it uses a science-based approach for long-term retention. You can track progress, compete on leaderboards, and join a global community of 300+ million learners. Plus, all courses are free. Start learning a new language today!

Babbel

Babbel app icon with white text and plus sign on an orange background.

Babbel, the language app developed by experts, offers short and interactive lessons to help you confidently speak a new language. Studies show significant improvements in oral proficiency and test scores after using Babbel for just 10 hours. With courses tailored to your native language, you can quickly and effectively learn Spanish and 13 other languages. Try Babbel with a free lesson today!

Mindfulness Meditation Apps

Smiling Mind

Smiling Mind app icon with a smile inside a white thought bubble on a red background.

Smiling Mind is a leading Australian mental health nonprofit known for its trusted mental wellbeing app. Developed by psychologists and educators, the app offers mindfulness and positive psychology programs for all age groups. These programs improve mental fitness, support sleep, study, and sports training, reduce stress, and enhance relationships and emotional skills.

Headspace

Headspace app icon with a large orange dot on a white background.

Headspace offers mindfulness and meditation to reduce stress, improve sleep, and enhance well-being. Access personalized guided meditations, courses, and exercises. Suitable for all experience levels, it fits into your schedule. Join group meditations, listen to soothing stories, and practice relaxation exercises. Start a free trial for mindfulness benefits.

The Mindfulness App

The Mindfulness App icon with a white silhouette of a man in seated meditation on a blue background.

The Mindfulness App offers 400+ guided meditations and courses in 10+ languages, suitable for all levels. It includes sleep stories, reminders, and personalized user stats. Sessions are saved to Apple Health, and there’s Apple Watch integration. Choose from various meditation options, including duration, style, and background sounds.

Yoga Apps

Alo Moves

Alo Moves app icon with lower case white text on a black background.

Check their site for free service of unlimited yoga, fitness, and mindfulness classes to pursue your wellness goals. Benefit from expert instructors, personalized class recommendations, and diverse high-quality videos. Achieve strength, flexibility, stress relief, and new skills from home. Explore now.

DOYOU

DoYou app icon with a white misshapen circle on a purple background.

Achieve your goals with personalized programs and classes, whether you want strength, flexibility, relaxation, or fitness. Stay motivated, track progress, and earn rewards. Access over 150 guided programs and 1,000+ video classes, ranging from yoga to HIIT, guided by top instructors.

Glo

Get $55 off an annual Glo plan, an online wellness app offering yoga, meditation, Pilates, and fitness classes. Practice anywhere, enjoy daily live classes, track your progress, and receive personalized recommendations. Glo caters to all levels with a variety of classes led by expert instructors. It’s your holistic wellness companion.

Yoga-Go

Yoga-Go app icon with a black upward caret symbol on a white background.

Yoga-Go offers customizable yoga exercises, body-specific programs, and flexible fitness plans, catering to all levels. With 7-30-minute workouts, personalized planners, over 500 yoga poses, and video instructions, it’s your pocket workout companion. Achieve strength, flexibility, and mindfulness conveniently with Yoga-Go.

1. Liming Yong, et al., Evidence of Effect of Aerobic Exercise on Cognitive Intervention in Older Adults With Mild Cognitive Impairment, Frontiers in Psychiatry, 2021;12, doi: 10.3389/fpsyt.2021.713671, PMCID: PMC8329556; PMID: 34354619: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329556/.

2. Tsubasa Tomoto, et al., One-year aerobic exercise increases cerebral blood flow in cognitively normal older adults, Journal of Cerebral Blood Flow & Metabolism, 2022;43(3):404–18, doi: 10.1177/0271678×221133861, PMID: 36250505; PMCID: PMC9941859: https://pubmed.ncbi.nlm.nih.gov/36250505/.

3. Greg Kennedy, et al., Pipingas Andrew. How Does Exercise Reduce the Rate of Age-Associated Cognitive Decline? A Review of Potential Mechanisms. Journal of Alzheimer’s Disease, 2016;55(1):1–18, doi: 10.3233/jad-160665, PMID: 27636853: https://pubmed.ncbi.nlm.nih.gov/27636853/.

4. Flávia Gomes de Melo Coelho, et al., Acute Aerobic Exercise Increases Brain-Derived Neurotrophic Factor Levels in Elderly with Alzheimer’s Disease, Journal of Alzheimer’s Disease, 2014;39(2):401–8, doi: 10.3233/jad-131073, PMID: 24164734: https://pubmed.ncbi.nlm.nih.gov/24164734/.

5. S. J. Colcombe, et al., Aerobic Exercise Training Increases Brain Volume in Aging Humans, The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 2006;61(11):1166–70, doi: 10.1093/gerona/61.11.1166, PMID: 17167157: https://pubmed.ncbi.nlm.nih.gov/17167157/.

6. Anna Marseglia, et al., Social Health and Cognitive Change in Old Age: Role of Brain Reserve, Annals of Neurology, 2023;93(4):844–55, doi: 10.1002/ana.26591, PMID: 36579809: https://pubmed.ncbi.nlm.nih.gov/36579809/.

7. Suraj Samtani, et al., Associations between social connections and cognition: a global collaborative individual participant data meta-analysis, The Lancet Healthy Longevity, 2022;3(11):e740–53, doi: 10.1016/s2666-7568(22)00199-4, PMID: 36273484; PMCID: PMC9750173: https://pubmed.ncbi.nlm.nih.gov/36273484/.

8. Carol E. Franz, et al., Lifestyle and the aging brain: interactive effects of modifiable lifestyle behaviors and cognitive ability in men from midlife to old age, Neurobiology of Aging, 2021;108:80–9, doi: 10.1016/j.neurobiolaging.2021.08.007, PMCID: PMC8862767; PMID: 34547718: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8862767/.

9. James A. Mortimer, et al., Changes in Brain Volume and Cognition in a Randomized Trial of Exercise and Social Interaction in a Community-Based Sample of Non-Demented Chinese Elders, Journal of Alzheimer’s Disease, 2012;30(4):757–66, doi: 10.3233/jad-2012-120079, PMCID: PMC3788823; PMID: 22451320: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3788823/.

10. Rachel L.Piferi, Kathleen A. Lawler, Social support and ambulatory blood pressure: An examination of both receiving and giving, International Journal of Psychophysiology, 2006;62(2):328–36, doi: 10.1016/j.ijpsycho.2006.06.002, PMID: 16905215: https://pubmed.ncbi.nlm.nih.gov/16905215/.

11. Markus Heinrichs, et al., Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress, Biological Psychiatry, 2003;54(12):1389–98, doi: 10.1016/s0006-3223(03)00465-7, PMID: 14675803: https://pubmed.ncbi.nlm.nih.gov/14675803/.

12. Ryuzo Orihashi, et al., Association between cortisol and aging-related hippocampus volume changes in community-dwelling older adults: a 7-year follow-up study, BMC Geriatrics, 2022;22(1), doi: 10.1186/s12877-022-03455-z, PMID: 36131257; PMCID: PMC9491648: https://pubmed.ncbi.nlm.nih.gov/36131257/

13. Christina S. Dintica, et al., Elevated blood pressure is associated with advanced brain aging in mid‐life: A 30‐year follow‐up of The CARDIA Study, Alzheimer’s & Dementia, 2022;19(3):924–32, doi: 10.1002/alz.12725, PMID: 35779250; PMCID: PMC9806185: https://pubmed.ncbi.nlm.nih.gov/35779250/.

14. Cindy Stern, Zachary Munn, Cognitive leisure activities and their role in preventing dementia. International Journal of Evidence-Based Healthcare, 2010;8(1):2–17, doi: 10.1111/j.1744-1609.2010.00150.x, PMID: 20923507: https://pubmed.ncbi.nlm.nih.gov/20923507/.

15. Denise C. Park, Gérard N. Bischof, The aging mind: neuroplasticity in response to cognitive training, Dialogues in Clinical Neuroscience, 2013;15(1):109–19, doi: 10.31887/dcns.2013.15.1/dpark, PMID: 23576894; PMCID: PMC3622463: https://pubmed.ncbi.nlm.nih.gov/23576894/.

16. Michael J. Valenzuela, et al., Lifespan Mental Activity Predicts Diminished Rate of Hippocampal Atrophy, PLoS ONE, 2008;3(7):e2598, doi: 10.1371/journal.pone.0002598, PMCID: PMC2440814; PMID: 18612379: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2440814/.

17. Andy R. Eugene, Jolanta Masiak, The Neuroprotective Aspects of Sleep, Medtube Science, 2015;3(1):35–40, PMCID: PMC4651462; PMID: 26594659: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/.

18. Susanna Gordleeva, et al., Brain aging and garbage cleaning, Seminars in Immunopathology, 2020;42(5):647–65, doi: 10.1007/s00281-020-00816-x, PMID: 33034735: https://pubmed.ncbi.nlm.nih.gov/33034735/.

19. Bryce A Mander, et al., Prefrontal atrophy, disrupted NREM slow waves and impaired hippocampal-dependent memory in aging, Nature Neuroscience, 2013;16(3):357–64, doi: 10.1038/nn.3324, PMID: 23354332; PMCID: PMC4286370: https://pubmed.ncbi.nlm.nih.gov/23354332/.

20. Arehally M. Mahalakshmi, et al., Sleep, brain vascular health and ageing, GeroScience, 2020;42(5):1257–83, doi: 10.1007/s11357-020-00235-8, PMID: 32748314; PMCID: PMC7525637: https://pubmed.ncbi.nlm.nih.gov/32748314/.

21. Jack A. Prenderville, et al., Adding fuel to the fire: the impact of stress on the ageing brain, Trends in Neurosciences, 2015;38(1):13–25, doi: 10.1016/j.tins.2014.11.001, PMID: 25705750: https://pubmed.ncbi.nlm.nih.gov/25705750/.

22. Neha P. Gothe, et al., Yoga Effects on Brain Health: A Systematic Review of the Current Literature, Brain Plasticity, 2019;5(1):105–22, doi: 10.3233/bpl-190084, PMCID: PMC6971819; PMID: 31970064: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971819/

23. Kieran C.R. Fox, et al., Is meditation associated with altered brain structure? A systematic review and meta-analysis of morphometric neuroimaging in meditation practitioners, Neuroscience & Biobehavioral Reviews, 2014;43:48–73, doi: 10.1016/j.neubiorev.2014.03.016, PMID: 24705269: https://pubmed.ncbi.nlm.nih.gov/24705269.

Brain Supplements

Use Supplements to Support Brain Health for Better Longevity and Aging

While researchers agree that diet should be the main provider of macronutrients, biohackers should test their levels to determine if brain supplements can help them support their health and longevity.

Colorful illustration of the brain's neural network on a circular dark blue background.

Brain Health Is the Heart of Healthy Aging

Maintaining the health and function of our brain is crucial for living a long and healthy life. As we age, our brain undergoes a natural process of shrinking due to neuron loss and diminished connectivity between them. As a result, many of our cognitive abilities such as memory, attention, and problem-solving, begin to decline.1 Aging also causes an increase in inflammation and oxidative stress and a reduction in mitochondrial function and energy production in the brain.2 These factors can result in neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease, which is one of the leading causes of mortality in the United States.3 

Omega-3 for a Biohacked Brain

Omega-3 fats are one of the most extensively studied supplements for combating brain aging and cognitive decline. According to a review of 14 randomized clinical trials, long-chain omega-3 fats like those found in fatty fish can enhance several aspects of cognitive function including memory, focus, and attention in older adults with mild cognitive impairment.4 Omega-3s promote brain health by boosting levels of brain-derived neurotrophic factor (BNDF), a compound that stimulates the growth of new brain cells and prevents the loss of brain matter. They also help reduce inflammation and oxidative stress, which can damage neurons.5 The most effective dosages range from 250 to 2,000 mg.4

Curcumin Is a Powerful Longevity Supplement

Another brain-aging superstar is curcumin, the active compound in turmeric. It’s a powerful anti-inflammatory and antioxidant compound capable of crossing the blood-brain barrier. Curcumin has been shown to slow cognitive decline and improve mood in clinical studies of older adults.6 It may also help prevent the accumulation of amyloid plaques, which play a key role in the development of Alzheimer’s disease.7

Add in Vitamin D for Healthy Brain Aging

Vitamin D is another effective supplement for combating brain aging. Vitamin D is actually a hormone that binds to receptors in the cortex and hippocampus, areas of the brain involved in learning, memory, and attention.8 It helps prevent the loss of neurons, reduces inflammation, and improves blood flow in the brain.8 In a year-long study, vitamin D supplementation (800 IU/day) improved memory, vocabulary, and pattern recognition in individuals with mild cognitive impairment. Researchers discovered that the vitamin D group had reduced oxidative stress and increased telomere lengths.9 Telomere shortening is thought to be one of the primary hallmarks of aging.10 

Other Brain Supplements to Consider

Other supplements that may help slow various aspects of brain aging and cognitive decline include: 

  • Phosphatidylserine11 
  • Phosphatidylcholine12 
  • Bacopa monnieri13
  • Creatine14
  • EGCG (green tea extract)15
  • Fisetin16

Biohackers can use these supplements to counteract many of the negative changes that occur in the brain with age and maintain cognitive function as they get older.

“Think of your brain as an insatiable glutton — but not in a bad way, because the more you feed it with the nutrients it needs, the better it will serve you.”

Dr. Bonnie Kaplan

Professor & Author

Banner with sources of Omega-3s including salmon, avocado, fish oil capsules, almonds, and other nuts.

Omega 3 DHA/EPA Capsules

Thorne

Bottle of Thorne super EPA pro supplement gelcaps.

Thorne’s EPA and DHA come from sustainably harvested fatty fish in Peru and Chile, like anchovy, sardine, tuna, mackerel, pollack, herring, and squid. They use non-solvent extraction methods for purity, removing contaminants. Thorne offers different omega-3 products in ethyl ester and triglyceride forms to suit preferences and needs.

Life Extension

Bottle of Life Extension super omega-3 supplement softgels.

Super Omega-3 EPA/DHA is a heart-healthy fish oil supplement with added olive polyphenols and sesame lignans. Inspired by the Mediterranean diet, it promotes cardiovascular health, blood flow, and healthy blood pressure. It helps maintain cholesterol and triglyceride levels, supports cognitive function.

Vimergy

Bottle of Vimergy Vegan EPA DHA supplement capsules.

Quality and source are crucial when selecting an omega-3 supplement, and Vimergy Vegan EPA DHA offers a fish-free, algae-based option. This supplement supports brain, eye, and cardiovascular health without containing carrageenan, citric acid, natural flavors, or artificial flavors often found in other brands.

Liposomal Curcumin Capsules

Codeage

Container of Codeage fermented turmeric curcumin supplement capsules.

This advanced formula boasts organic turmeric, curcumin extracts, and a blend of organic ingredients like apple cider vinegar and ginger root. With liposomal delivery for enhanced nutrient absorption, these vegan capsules are non-GMO, gluten-free, and keto-friendly. Manufactured in the USA in a cGMP facility, third-party tested, and a top seller.

Cymbiotika

Container of Cymbiotika ParaX supplement capsules.

ParaX™ is a holistic solution for gut microbiome balance, detox support, immune system enhancement, and overall well-being. It combines vitamins, minerals, herbal extracts, fatty acids, and phenols in ozonated, oxygen-infused oils for maximum effectiveness. This purposeful formula aims to deliver comprehensive benefits.

Vitamin D Capsules

Pure Encapsulations

Bottle of Pure Encapsulations Vitamin D3 supplement capsules.

Pure Encapsulations offers various strengths and forms of this essential vitamin. Vitamin D levels tend to decrease with age, often due to reduced absorption, limited sun exposure, vegetarian diets, or insufficient fortified foods.

Thorne

Bottle of Thorne Vitamin D-5000 supplement capsules.

Thorne’s Vitamin D-5,000 offers 5,000 IU of vitamin D3, ensuring you get the essential vitamin D your body needs. It’s easily absorbed and NSF Certified for Sport®, making it a reliable choice for individuals who may not get enough vitamin D from sunlight or their diet, especially the elderly.

Nutricost

Bottle of Nutricost Vitamin K2 plus Vitamin D3 supplement softgels.

Nutricost Vitamin K2 + Vitamin D3 Softgels provide 120 servings of these essential vitamins in every bottle. They support the activation of Matrix GLA, a protein that helps prevent calcium buildup. Each serving contains 100 mcg of Vitamin K2 (mk7) and 5000 IU of Vitamin D3.

Nootropic Formulas

Austinootropics

Bottle of Austinootropics Noopept plus Citicoline supplement capsules.

Noopept, a nootropic developed in Russia, is a powerful receptor site modulator. It enhances brain function by increasing spindle-like activity and alpha wave function, leading to improved mood, memory, and attention span in regular users.

Cosmic Nootropic

Bag of Cosmic Nootropic nootropics bundle.

The Nootropics Bundle is for those interested in trying popular cognitive enhancers and neuroprotectors or looking for the ideal nootropic stack. These supplements have been extensively studied in post-Soviet countries and are produced by reputable manufacturers.

Pure Nootropics

Bottle of Pure Nootropics choline bitartrate VitaCholine capsules.

Choline supplements, available in various forms, boost brain acetylcholine levels, important for memory and cognition. Many US adults don’t get enough choline from food. Choline bitartrate, a cost-effective option, raises overall choline levels but may not offer specific cognitive benefits like other forms.

Mind Lab Pro

Bottle of Mind Lab Pro nootropic supplement capsules.

Experience peak mental performance with MLP® v4.0, the world’s smartest brain supplement, scientifically proven to enhance alertness, creativity, and confidence through independent university research in double-blind, placebo-controlled human trials. Be your best self every day.

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2. Fei Yin, et al., Energy metabolism and inflammation in brain aging and Alzheimer’s disease, Free Radical Biology and Medicine, 2016;100:108–22, doi: 10.1016/j.freeradbiomed.2016.04.200, PMID: 27154981; PMCID: PMC5094909: https://pubmed.ncbi.nlm.nih.gov/27154981/

3. Farida B. Ahmad, Robert N. Anderson, The Leading Causes of Death in the US for 2020, JAMA, 2021;325(18):1829, doi: 10.1001/jama.2021.5469, PMCID: PMC8145781; PMID: 33787821: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8145781/

4. Amelia Marti del Moral, Francesca Fortique, Omega-3 fatty acids and cognitive decline: a systematic review, Nutrición Hospitalaria, 2019, doi: 10.20960/nh.02496, PMID: 31215788: https://pubmed.ncbi.nlm.nih.gov/31215788/

5. Sophie Layé, et al., Anti-Inflammatory Effects of Omega-3 Fatty Acids in the Brain: Physiological Mechanisms and Relevance to Pharmacology, Pharmacological Reviews, 2017;70(1):12–38, doi: 10.1124/pr.117.014092, PMID: 29217656: https://pubmed.ncbi.nlm.nih.gov/29217656/

6. Marjana Rahman Sarker, Susan F. Franks, Efficacy of curcumin for age-associated cognitive decline: a narrative review of preclinical and clinical studies, GeroScience, 2018;40(2):73–95, doi: 10.1007/s11357-018-0017-z, PMCID: PMC5964053; PMID: 29679204: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964053/

7. S.D. Voulgaropoulou, The effect of curcumin on cognition in Alzheimer’s disease and healthy aging: A systematic review of pre-clinical and clinical studies, Brain Research, 2019;1725:146476, doi: 10.1016/j.brainres.2019.146476, PMID: 31560864: https://pubmed.ncbi.nlm.nih.gov/31560864/

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9. Tong Yang, et al., Vitamin D Supplementation Improves Cognitive Function Through Reducing Oxidative Stress Regulated by Telomere Length in Older Adults with Mild Cognitive Impairment: A 12-Month Randomized Controlled Trial, Journal of Alzheimer’s Disease, 2020;78(4):1509–18, doi: 10.3233/jad-200926, PMID: 33164936: https://pubmed.ncbi.nlm.nih.gov/33164936/

10. Carlos López-Otín, et al., The Hallmarks of Aging. Cell, 2013;153(6):1194–217, doi: 10.1016/j.cell.2013.05.039, PMCID: PMC3836174; PMID: 23746838: https://pubmed.ncbi.nlm.nih.gov/23746838/

11. Veronika Vakhapova, et al., Phosphatidylserine Containing ω–3 Fatty Acids May Improve Memory Abilities in Non-Demented Elderly with Memory Complaints: A Double-Blind Placebo-Controlled Trial, Dementia and Geriatric Cognitive Disorders, 2010;29(5):467–74, doi: 10.1159/000310330, PMID: 20523044: https://pubmed.ncbi.nlm.nih.gov/20523044/.

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Biohacking Longevity Pioneers

Longevity Experts

Broaden your understanding of longevity science by tracking the latest findings from these accomplished specialists.

Teemu Arina

Black and white photo of biohacker Teemu Arina on a purple background.

Teemu Arina, a Finnish author, speaker, and optimal human performance specialist, is at the forefront of digital transformation. His unique approach combines technology, biology, and personal development to enhance health, boost productivity, and unlock maximum potential. He is co-founder and Chairman of the Board of Biohacker Center, a company providing biohacking products, consultation, and training services in self-optimization. He also founded the Biohacker Summit, a platform where experts and enthusiasts convene to exchange insights on optimizing human performance.

Teemu is a sought-after speaker, captivating audiences at renowned events like Tech Day and Ted Talks. He is a frequent guest on various podcasts, and is active on Instagram and Twitter, where he explores biohacking and harnessing inner potential. His accomplishments include receiving the 2015 Leonardo Award Laureate and being named the 2017 Speaker of the Year by Speakers Forum. He was also recognized as one of the Most Influential People in IT in 2016.

Nathalie Niddam

Black and white photo of biohacker Nathalie Niddam on a purple background.

Nathalie Niddam is an epigenetic coach, author, and certified holistic nutritionist from Canada. In her practice, she incorporates ideas from neuroscience, nutraceuticals, biohacking, and resilience training. She has vast knowledge and expertise on health optimization, particularly when it comes to using bioregulator peptides as tools for healing, anti-aging, and longevity.

Her interest in the field led her to build and moderate a huge Facebook community called “Optimizing Superhuman Performance,” which focuses on how the body is capable of repairing itself through bioregulator peptides. Soon after, she created her podcast, “Biohacking Superhuman Performance,” where she has conversations with experts regarding biohacking, longevity, and nutrition. She also created Nathalie Niddam Nutrition, which provides coaching, online courses, and a supportive community which encourages people to proactively manage their well-being through positive lifestyle changes. 

Beside sharing on Instagram and YouTube, Niddam speaks in conferences and has been featured on networks such as NBC News, CBS 2 News, and Market Watch.

Biohacking Longevity FAQs

Biohacking Longevity with Brain Health

Unveiling the power of your brain for a longer life filled with mental clarity and fulfillment.

  • How does diet and nutrition impact biohacking longevity with brain health?

    Diet and nutrition play a crucial role in biohacking longevity with brain health. Consuming a nutrient-dense diet rich in antioxidants, omega-3 fatty acids, and brain-boosting nutrients supports cognitive function, reduces inflammation, and promotes neuroplasticity. Prioritizing foods like fatty fish, leafy greens, and berries can optimize brain health and potentially extend longevity.

  • How do lifestyle interventions impact biohacking longevity with brain health?

    Lifestyle interventions, such as regular exercise, quality sleep, stress management, and cognitive stimulation, are key aspects of biohacking longevity with brain health. These interventions promote neurogenesis, improve brain connectivity, reduce the risk of cognitive decline, and support overall brain function, contributing to longevity.

  • Can biohacking longevity include mindfulness and meditation practices?

    Yes, mindfulness and meditation practices are integral to biohacking longevity with brain health. These practices reduce stress, enhance focus, improve emotional well-being, and support neuroplasticity. Incorporating mindfulness and meditation into a biohacking routine can optimize brain health and potentially extend longevity.

  • How do brain supplements play a role in biohacking longevity with brain health?

    Brain supplements, such as nootropics or neuroprotective compounds, can enhance cognitive function, support brain health, and potentially contribute to longevity. Supplements like omega-3 fatty acids, resveratrol, and curcumin have shown promising effects in promoting brain health and longevity when used appropriately and under professional guidance.

  • What are some biohacking strategies to optimize sleep for brain health and longevity?

    Biohacking strategies to optimize sleep for brain health and longevity include maintaining a consistent sleep schedule, creating a sleep-friendly environment, practicing relaxation techniques, and avoiding stimulating activities before bed. Quality sleep supports memory consolidation, brain detoxification, and overall brain health, essential for longevity.

  • Can biohacking longevity with brain health involve cognitive training and brain games?

    Yes, cognitive training and brain games can be part of biohacking longevity with brain health. Engaging in activities that challenge cognitive abilities, such as puzzles, memory games, or learning new skills, can promote neuroplasticity, improve cognitive function, and potentially contribute to brain health and longevity.

  • What are a biohacker’s view on the ketogenic diet for biohacking the brain and longevity?

    Biohackers see the potential benefits of the ketogenic diet for brain health and longevity. The ketogenic diet involves consuming high amounts of healthy fats, moderate protein, and very low carbohydrates. It can enhance ketone production, which provides an alternative fuel source for the brain and promotes mental clarity, focus, and potentially longevity.

  • How does chronic stress impact brain health and longevity?

    Chronic stress negatively affects brain health and longevity. Prolonged stress can lead to inflammation, impaired cognitive function, and increased risk of neurodegenerative diseases. Implementing stress reduction techniques like mindfulness, exercise, and adequate self-care is crucial for biohacking brain health and promoting longevity.

  • Can biohacking longevity involve targeted supplementation for brain-related nutrients?

    Yes, targeted supplementation for specific brain-related nutrients can be part of biohacking longevity with brain health. For example, supplements like omega-3 fatty acids, B vitamins, and adaptogens may support cognitive function and brain health. Consulting with a healthcare professional or brain health specialist can help determine individual needs and safe supplementation.

  • How does neuroplasticity play a role in biohacking longevity with brain health?

    Neuroplasticity, the brain’s ability to adapt and form new connections, is a crucial aspect of biohacking longevity with brain health. By engaging in activities that promote neuroplasticity, such as learning new skills, practicing mindfulness, playing racket sports, and challenging the brain, individuals can optimize cognitive function, support brain health, and potentially extend longevity.

Biohacking Brain Longevity Videos

Maximizing Brain Health for Longevity

Discover evidence-based biohacks to support brain longevity and combat age-related cognitive decline.

Brain Foods That Are Good for You

5 Ways to Build an Alzheimer’s-Resistant Brain

The Biology of Slowing & Reversing Aging

How to Keep Your Brain Healthy

Biohacking Longevity Resources

Additional Biohacking Longevity Insight

Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.

Longevity Training Academy logo with geometric orange lotus flower icon on top.

Longevity Training Academy

The Longevity Training Academy is an international network and educational organization focused on wellness and longevity. It provides a platform for individuals, professionals, business leaders, and practitioners to explore breakthroughs in human longevity.

The academy offers courses on various topics including biohacking techniques like photobiomodulation, fasting, advanced supplements (NMN, NAD, Resveratrol), stem cells, cryotherapy, and more.

With scientists predicting that human aging can be extended, the academy aims to extend human life and health. It offers opportunities for those in the wellness business to tap into the expanding market of longevity and discover ways to take advantage of this promising field.

LongevityTrainingAcademy.com

Longevity Summit Dublin logo with a colorful hexagon on the left.

Longevity Summit Dublin

The Longevity Summit Dublin is a four-day conference focused on extending human healthspan by showcasing emerging research developments in the field.

The summit brings together leading scientists, researchers, and high net-worth investors to address the challenge of chronic diseases. With several pioneering global scientists in attendance, the conference aims to introduce the science of longevity to a wide audience.

Biohacking concepts and strategies may be explored during the event, offering attendees insights into cutting-edge approaches for optimizing health and extending lifespan.

The summit has the goal of becoming the largest longevity conference in the EU.

LongevitySummitDublin.com