Have you ever wondered why some people seem to maintain sharper cognitive function as they age, or why some individuals excel at complex problem-solving and memory-related tasks more than others? Did you know that research has found that certain underlying imbalances in your body may influence how your brain works? Factors ranging from nutritional deficiencies and hormonal shifts to metabolic and environmental exposures may contribute to changes in memory, attention, and problem-solving capabilities.
While no single factor can guarantee improved cognitive performance, understanding the many potential contributors could help you take steps to better support your brain health. This can be important for anyone interested in academic performance, job productivity, or simply maintaining mental sharpness over time.
At our clinic, we’re committed to precision and excellence. We conducted an extensive review of over 1,600 research studies from the world’s largest medical library. Using 340 carefully defined criteria, each study was assessed for relevance and quality. From this rigorous process, we identified the top 148 studies, which informed the creation of a comprehensive blood panel. This panel is designed to evaluate every nutrient, hormone, and toxin that this research suggests could influence cognitive performance.
Testing across these biomarkers, alongside assessing lifestyle, environment, and nutrition, provides a clearer picture of where imbalances lie. From there, strategies may include dietary adjustments, supplementation, lifestyle changes, and natural therapies to support improved brain function.
As a naturopathic clinic, we understand that each person is unique. We encourage you to learn more about these factors, consider comprehensive testing, and—when appropriate—book a consultation to personalize your path toward better cognitive health.
Below, we’ll explore a variety of categories related to cognitive performance: from nutrients like vitamins, to environmental metals such as arsenic or lead, to inflammatory and metabolic markers, and hormone-related factors. We’ll also discuss how certain nutrients like iron and fatty acids may play roles in memory and attention. Throughout, we’ll reference a selection of studies to show what research has found in different populations and contexts.
Nutritional Factors Affecting Cognitive Function
Our brains rely on a wide array of nutrients to function optimally. Even subtle imbalances may matter. For example, research has found that some nutrients may be linked to better memory or problem-solving abilities, while low levels may be connected to poorer test scores or decreased attention.
Albumin
Albumin, a protein in the blood, may be associated with cognitive health. One 2024 study found that older adults with higher albumin levels were less likely to show delayed recall impairment, especially men and certain ethnic groups. Another long-term 2017 study suggested that having low albumin levels at baseline was linked with a faster decline in cognitive scores over time.
Additional research from 2016 and 2008 also support the connection between higher albumin and better cognitive performance. This may mean that ensuring proper protein and nutritional intake could be relevant for maintaining cognition, although more research is needed to understand how or why.
Anemia and Iron Status
Anemia, a condition in which you have low red blood cell counts or hemoglobin, has been linked to cognitive difficulties. A 2024 study found that adolescents with iron deficiency anemia performed worse on cognitive tests. Another 2024 study suggested persistent anemia accelerated cognitive decline in older adults. Other research such as a 2022 systematic review indicated that improving iron levels may be associated with better academic performance. Iron helps carry oxygen to the brain, and low iron availability might affect how well brain cells function, potentially impacting memory, attention, and processing speed.
Beta Carotene
Long-term antioxidant supplementation may matter. A 2007 trial found that long-term beta carotene intake was related to better verbal memory in older men. Antioxidants like beta carotene may help protect brain cells from oxidative stress, which over time might contribute to cognitive decline. Although this does not mean everyone should supplement without guidance, it suggests that diets rich in fruits and vegetables (which contain beta carotene) may be supportive for long-term cognitive maintenance.
Calcium and Magnesium
Electrolytes and minerals such as calcium and magnesium may also be influential. A 2024 study on magnesium and calcium showed that older hospitalized adults with both low magnesium and low calcium had worse cognitive performance. Magnesium in particular has been studied more extensively. Another study suggested that higher magnesium levels were associated with lower risk of cognitive impairment. These findings raise the possibility that ensuring adequate mineral levels could be beneficial.
Cobalamin (Vitamin B12)
Vitamin B12, or cobalamin, is crucial for nerve health and may influence cognition. In one 2000 study, adolescents with marginal B12 status showed impaired cognitive performance, indicating this nutrient’s importance early in life. More recent research, including a 2024 study and others, found that adequate B12 levels during early pregnancy or in older adults may support cognitive processes like working memory. Low B12 is relatively common in older adults and may affect attention, memory, and possibly mood. Ensuring proper B12 intake could be one piece of the puzzle for maintaining mental sharpness.
Folate
Folate (Folic acid) has also been studied extensively. According to a 2024 meta-analysis, folic acid supplementation improved cognitive function in older adults. Another 2022 study found that both very low and very high folate levels might not be optimal for cognition, suggesting a balanced intake might be key. Folate works closely with B12 in cellular repair and neurotransmitter synthesis, so imbalances may influence cognitive performance.
Ferritin (Iron Storage)
Ferritin indicates the amount of stored iron. A 2024 study linked higher ferritin levels in older men with better cognitive performance. Another earlier 2002 study found that higher hemoglobin and ferritin were associated with better cognitive test scores in children. These findings fit with the anemia and iron deficiency data, reinforcing that iron status might be important across the lifespan.
Fatty Acids (Omega-3)
Long-chain omega-3 fats have been frequently associated with brain health. A 2023 meta-analysis suggested that higher baseline omega-3 levels were related to better responses to supplementation. Another 2024 study found that fish intake and omega-3 PUFA intake were positively associated with cognitive performance. Although not everyone will respond the same way, these findings hint that including omega-3-rich foods (like certain fish) may be beneficial for attention, memory, and processing speed.
Retinol (Vitamin A) and Zinc
Vitamin A (retinol) and zinc are both micronutrients that may influence cognition. A 2022 study on retinol found low serum retinol was associated with higher risk of mild cognitive impairment in older adults. Zinc has also been implicated: a 2013 study suggested zinc supplementation may improve cognitive function in schoolchildren. Together, these results imply that ensuring a well-rounded intake of various micronutrients is an integral part of supporting cognitive performance.
Our clinic offers a comprehensive nutritional panel to test these tests above and many other markers. After identifying any imbalances, strategies may include targeted dietary changes, supplementation, and natural therapies to support your cognitive health.
Environmental Factors Affecting Cognitive Function
Exposure to certain metals and toxins has been studied for their potential impact on cognition. While we cannot control every environmental factor, identifying exposures can sometimes guide interventions.
Arsenic: Multiple studies have found that arsenic exposure may be related to lower IQ scores in children. A 2014 study in U.S. schoolchildren and another 2011 study both suggest that arsenic exposure could interfere with cognitive development. Even low-level arsenic exposures may be concerning.
Cadmium: Cadmium exposure may also be negatively associated with cognitive performance. A 2020 study found that older men with higher urinary cadmium had poorer cognitive test scores. Another 2018 study in U.S. adults suggested that higher blood cadmium was associated with worse cognition. These studies highlight the importance of minimizing exposure to harmful metals and possibly enhancing the body’s ability to manage or detoxify these substances.
Lead: Lead’s detrimental impact on cognitive development, especially in children, is widely recognized. Studies have consistently shown that even low-level lead exposure may correlate with reduced IQ and academic performance. Research aggregated in a 2018 meta-analysis shows that lead exposure is associated with lower cognitive scores. Reducing lead exposure, especially during early childhood, may be beneficial for long-term cognitive outcomes.
Mercury: Mercury exposure, often through fish containing methylmercury or contaminated rice in some regions, has been studied for its cognitive effects on children’s IQ. A 2020 study in China linked low-level mercury exposure to lower IQ scores. While moderate fish consumption may be beneficial due to omega-3 fatty acids, balancing this with awareness of mercury is important.
If environmental exposures are a concern, our clinic can conduct specialized testing to identify potential toxicants. Tailored strategies, which might include natural therapies or changes in dietary patterns, may help reduce exposure or mitigate effects.
Inflammatory Factors
Chronic low-grade inflammation has been implicated in a wide range of health concerns, including possibly affecting cognition. Biomarkers like C-reactive protein (CRP) and Erythrocyte Sedimentation Rate (ESR) can indicate inflammation.
C-reactive Protein (CRP): Some studies have found that sustained elevations in CRP are linked to poorer cognitive performance. A 2024 study suggested that consistently higher CRP levels from early adulthood were associated with worse cognitive function in midlife. Another 2021 study found that higher CRP levels predicted poorer cognition in older adults. Reducing inflammation through dietary improvements, stress management, and other approaches may help maintain cognitive performance.
Erythrocyte Sedimentation Rate (ESR): ESR, another marker of inflammation, has also been studied. A 2010 study found that higher ESR was associated with reduced cognitive abilities in young Swedish males. Although this relationship may be complex, it points to the importance of investigating and managing inflammation when considering cognitive health.
We offer testing panels that can measure these inflammatory markers. If elevated, strategies could include dietary changes rich in anti-inflammatory foods, lifestyle modifications, or natural therapies.
Metabolic Factors
Metabolic imbalances, such as dysregulated cholesterol, glucose, or uric acid levels, may also be linked to cognition.
Glucose and Hemoglobin A1c (A1C): Excessively high glucose may be related to worse cognitive outcomes later in life. A 2023 study found that higher fasting glucose in middle age was associated with lower cognitive scores years later. Another 2016 study found that higher A1C levels, which reflect long-term glucose control, correlated with lower cognitive test scores in older adults with type 2 diabetes.
Hyperuricemia (Uric Acid Levels): Research on uric acid and cognition has shown complicated results. Some studies, like a 2024 study, suggested that slightly higher uric acid within normal ranges may be associated with better cognition, especially in low-inflammatory states. Another study found that very low uric acid could be detrimental. This complexity highlights the importance of personalized testing.
By evaluating metabolic factors through a comprehensive panel, our clinic may suggest dietary modifications, exercise, or natural therapies. These approaches may help maintain healthy metabolic function, which in turn may help support cognitive performance.
Hormone-Related Factors
Hormones influence many aspects of the body, including the brain. Dysregulations in hormones such as cortisol, estradiol, testosterone, or thyroid stimulating hormone (TSH) may play roles in cognition.
Dehydroepiandrosterone Sulphate (DHEAS) and Estradiol/Estrogen: DHEAS, a hormone, has been studied in relation to cognition. A 2020 study found that higher DHEAS concentrations were associated with better cognition in older men. Similarly, short-term estrogen treatments have been found to improve certain cognitive tasks in postmenopausal women (2006 study). Another 2008 study found improvements in some cognitive tasks after estrogen treatment. This suggests hormone balance may influence memory, verbal fluency, and executive function.
Insulin: Insulin resistance may be linked to changes in cognitive performance. A 2019 study indicated that insulin resistance might predict poorer cognitive scores years later. Another 2017 study found that insulin resistance was related to cognitive decline in patients with cardiovascular disease.
Testosterone: Testosterone levels may also matter. One 2023 study found that higher bioavailable testosterone was associated with better attention and working memory in older men. Another 2024 study suggested that low testosterone in certain genetic contexts was linked to poorer cognitive function in women. This again underscores the complexity and individualized nature of hormone-cognition relationships.
TSH (Thyroid-Stimulating Hormone): Thyroid function, even within normal limits, might influence cognitive outcomes. A 2007 study found that higher TSH within the normal range was associated with lower cognitive scores in preschoolers. Thyroid imbalances can influence metabolism, mood, and energy, all of which may affect cognition.
Our clinic can arrange comprehensive hormone testing to help identify hormonal imbalances. Adjusting these levels through hormone therapies, lifestyle changes, nutritional support, and natural therapies may be one aspect of supporting cognitive function.
Putting It All Together
Cognitive performance is influenced by a wide range of factors. While many people focus on mental exercises or sleep hygiene—which are certainly important—factors such as nutrition, environmental exposures, inflammation, metabolism, and hormones may also play key roles. Each nutrient or factor discussed above comes from scientific research that suggests possible links. Although no single factor can ensure improved cognitive performance, addressing multiple potential imbalances may provide a more supportive environment for your brain.
For example:
Ensuring adequate iron and B12 may help support better memory and academic performance.
Balancing inflammatory markers through a healthy diet and lifestyle may support clearer thinking.
Adjusting hormone levels, where appropriate, could potentially benefit specific cognitive domains like memory or executive function.
Reducing exposure to metals like lead or cadmium could have long-term protective effects on brain health.
Our clinic can offer comprehensive testing panels to assess these factors. By identifying where you stand on these nutrients and markers, we can offer guidance tailored to you. This may include adjusting your diet to ensure adequate omega-3 fatty acids, or increasing your intake of antioxidants if tests suggest it could help. It might also mean exploring natural therapies to support hormone balance or reduce inflammation.
We want to emphasize that while these studies guide us, individual responses can vary. Genetics, lifestyle, and personal health history matter. Consultation with a qualified healthcare provider, such as a naturopathic doctor, can help you navigate these complexities. We may recommend a combination of dietary adjustments, supplementation, exercise, and stress reduction techniques to find a balanced approach that supports your cognitive health. For instance, if testing shows low ferritin and poor B12 status, we might focus on improving these levels. If inflammation markers are high, we might suggest anti-inflammatory dietary patterns or other interventions. If environmental exposures are detected, steps to reduce these could be outlined.
Natural therapies offer a gentle way to support overall health. For example, certain herbal remedies or targeted nutrients might help reduce oxidative stress or support healthy hormone levels. Combined with a nutrient-dense diet and regular physical activity, these therapies may help create an environment in which your brain can function more efficiently.
Conclusion
Research has found that various underlying imbalances in nutrients, hormones, metabolic markers, inflammation, and environmental exposures may contribute to changes in cognitive performance and memory retention. While the relationship is complex, identifying and addressing these factors through comprehensive testing and individualized strategies may help support better cognitive health.
Our clinic’s approach involves thorough testing, including comprehensive nutritional and metabolic panels, inflammatory markers, and assessments of hormone status. We consider lifestyle factors, dietary habits, and environmental exposures to create a well-rounded picture. By combining these findings, we can suggest dietary adjustments, supplementation, lifestyle modifications, and natural therapies that may help maintain or even improve cognitive performance. This tailored approach respects each individual’s uniqueness and aims to provide practical and evidence-informed guidance.
Keep in mind that these examples and studies are just a sample of what research has uncovered. The science of cognition is rapidly evolving, and our understanding will continue to deepen over time. If you’re curious about optimizing your cognitive health—whether for work productivity, academic performance, or healthy aging—our clinic can offer guidance. Consider booking a consultation to explore comprehensive testing and personalized strategies. With careful assessment, a naturopathic doctor’s support, and appropriate natural therapies, you may discover new ways to support a sharper, more resilient mind in the years ahead.
Disclaimer: This post is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional before starting any new treatment or if you have questions about your medical condition. While we aim to provide accurate, research-based information, individual needs and responses to treatments can vary. Our clinic offers personalized consultations to discuss health concerns and develop tailored care plans. Never disregard professional medical advice or delay seeking it because of information you have read on this site.
