Powerful Polyphenols: Supporting a Healthier Brain
As we age, preserving brain health is more than just a good idea — it becomes essential. We might already prioritize exercise, nutrition, and sleep, but are we giving our brains the proper nutrients to thrive for years down the line? With growing scientific validation, polyphenols are emerging as a powerful group of plant compounds with the ability to help the brain stay sharp, resilient, and balanced.
What Are Polyphenols?
Polyphenols are a diverse group of nutrients naturally found in plant-based foods. They offer powerful antioxidant and anti-inflammatory effects, which protect the body from cellular damage and potential chronic illnesses.
There are four main categories of polyphenols:1
Flavonoids are the largest and most well-known group of polyphenols. Some specific examples include quercetin, catechins, anthocyanins, and kaempferol. They are found in fruits, vegetables, tea, and even dark chocolate!
Phenolic acids make up the second-largest group of polyphenols. These compounds are found in coffee, berries, and whole grains.
Stilbenes are less common, but resveratrol (found in red wine and grapes) is a well-known and significant example.
Lignans are found in seeds (specifically flaxseeds), whole grains, legumes, and vegetables.
Polyphenols comprise a vast array of plant compounds, each offering unique benefits for brain health. While they vary in structure and food sources, what unites these nutrients is their impressive potential to support long-term cognitive health, especially as we age.
Deficient Intake of Polyphenols
Most modern diets fall short when it comes to polyphenol intake. Highly processed foods, limited fruit and vegetable consumption, and a lack of dietary variety contribute to this nutritional gap. As a result, many people miss out on the protective effects these plant compounds offer. According to epidemiological research and the Dietary Guidelines for Americans, most people in the U.S. consume 50–85% fewer whole plant foods than recommended.2 That means they’re likely falling just as short on polyphenols. Does this sound familiar for you or someone in your family?
A deficiency in polyphenols may raise the risk of several chronic diseases, including cardiovascular issues and neurodegenerative disorders.3 When the body lacks sufficient antioxidant support, oxidative stress and chronic inflammation can take a toll — damaging cells and accelerating the aging process in both body and brain.4
Research even points out that polyphenol-rich diets are associated with better cognitive performance and a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.5 And the benefits don’t stop at the brain — a recent research review linked low intake of polyphenols with an increased risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and all-cause mortality.6 These findings indicate that a diet rich in polyphenols is crucial to preserving memory, focus, and mental clarity.
Understanding How Polyphenols Benefit Your Brain Health
Polyphenols’ antioxidant and anti-inflammatory effects are at the core of their brain-boosting power, helping to reduce damage caused in-turn by oxidative stress and chronic inflammation — two major drivers of cognitive decline and neurodegenerative conditions.
Overall, polyphenols can benefit your brain health by:
-
Reducing brain inflammation: Chronic inflammation is a hallmark of many neurological conditions. Polyphenols help calm inflammatory pathways and bring the immune system into balance in the brain, creating a healthier environment for cognitive function.7
-
Supporting neuroplasticity: Certain polyphenols can promote the growth and strengthening of neural connections — a process called neuroplasticity — which is key to learning, memory, and long-term brain resilience.8
-
Improving blood flow to the brain: Polyphenols support healthy blood vessel function and circulation, meaning more oxygen and nutrients can reach your brain.9
-
Reducing accumulation of amyloid-beta plaques: These sticky protein clumps are associated with Alzheimer’s disease. Some polyphenols may even reduce their buildup or support the brain’s natural clearing processes.10
-
Protecting against brain cell death: Polyphenols help defend neurons from premature damage or death by combating oxidative stress and stabilizing cellular processes.7
-
Generally, lowering the risk of cognitive decline and neurodegenerative diseases: Regular intake of polyphenol-rich foods is linked to better cognitive performance and a reduced risk of conditions like Alzheimer’s and Parkinson’s disease.7
Polyphenol Food Sources: Where to Find Them
Diet and brain health go hand in hand, especially when polyphenols are abundant in your food choices. The best part? A wide range of foods contain polyphenols, making it easier than you might think to weave them into your everyday meals. Here are some of the top brain boosting foods rich in polyphenols:
To unlock the rest of this article, enter your email below, and explore polyphenols food sources, how extra virgin olive oil's polyphenols stand out, plus polyphenols benefits that stretch beyond the brain. Plus, you'll also get our FREE 18 page e-guide to help you learn how to deliciously eat more polyphenol rich foods, with curated recipes, and more.
Brain health supplement, RELEVATE, contains several polyphenol compounds, including quercetin, catechins, anthocyanins, kaempferol, and myricetin, alongside other comprehensive nutrients to sharpen and protect your brain. Ready to maximize the power of polyphenols? This month, enjoy our limited-time offer where when you buy one bottle of RELEVATE, get the second for 50% OFF, plus a polyphenol-rich limited release Ethiopian Coffee from our partners at Purity, and a NeuroReserve Branded Mug to enjoy it. Click here to order and learn more.
References
1. Pandey, K. B. & Rizvi, S. I. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev 2, 270–8 (2009).
2. Guenther, P. M., Dodd, K. W., Reedy, J. & Krebs-Smith, S. M. Most Americans eat much less than recommended amounts of fruits and vegetables. J Am Diet Assoc 106, 1371–1379 (2006).
3. Cory, H., Passarelli, S., Szeto, J., Tamez, M. & Mattei, J. The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Front Nutr 5, (2018).
4. Liguori, I. et al. Oxidative stress, aging, and diseases. Clin Interv Aging 13, 757–772 (2018).
5. Vauzour, D., Rodriguez-Mateos, A., Corona, G., Oruna-Concha, M. J. & Spencer, J. P. E. Polyphenols and Human Health: Prevention of Disease and Mechanisms of Action. Nutrients 2, 1106–1131 (2010).
6. Del Bo’, C. et al. Systematic Review on Polyphenol Intake and Health Outcomes: Is there Sufficient Evidence to Define a Health-Promoting Polyphenol-Rich Dietary Pattern? Nutrients 11, 1355 (2019).
7. Vauzour, D. Dietary Polyphenols as Modulators of Brain Functions: Biological Actions and Molecular Mechanisms Underpinning Their Beneficial Effects. Oxid Med Cell Longev 2012, 1–16 (2012).
