Everyday Behaviors Linked to Brain Aging and Ways to Support Cognitive Health

Aging is an inevitable part of living. As you age, your body undergoes several changes that define your growth, development, and maturity. The same thing happens with your brain.

In a recent study published in Nature Communications, University of Cambridge researchers identified five “major epochs” of brain structure over the course of human life. These broad periods of neural rewiring, which show how the human brain ages, are divided by four “turning points” between birth and death, which occur specifically around the ages of nine, 32, 66, and 83. [1]

By comparing the brains of more than 3,000 individuals between zero and 90 years old, researchers found that the brain undergoes its first reconfiguration at the age of nine. This adolescent phase lasts until the age of 32, at which point the brain begins to enter its “adult phase.”

After three decades, at the age of 66, the brain’s architecture shifts once more, entering its “early aging” phase, with the last turning point, the “late aging” phase, occurring at the age of 83. [2] While the study shows that the brain is programmed to age in this way, several factors can affect this natural process, with some unhealthy behaviors accelerating brain aging and cognitive decline.

A sedentary lifestyle has been linked to many health risks, such as obesity, heart disease, stroke, Type 2 diabetes, and more. [3] But what many may not know is that sitting too much and not exercising are also detrimental to the brain.

According to a study published in PLoS ONE, being physically inactive thins the medial temporal lobe, a critical part of the brain involved in memory. This atrophy normally occurs as part of aging and is what impairs episodic memory in older adults. [4] This finding shows that having a sedentary lifestyle can lead to early cognitive decline.

Inadequate sleep is another factor that can accelerate brain aging. A 2024 study published in Neurology discovered that people with moderate difficulty sleeping had brains that were 1.6 years older than the brains of those with little trouble sleeping. Meanwhile, individuals with the most difficulty falling asleep at night had brains that were 2.6 years older than those of good sleepers. [5]

Sleep deprivation can affect how your brain manages stress. When you’re sleep-deprived, your body tends to produce more cortisol, resulting in higher stress levels. [6] According to research, chronic stress doesn’t just kill brain cells; it also causes the brain to undergo structural changes that result in memory problems, difficulty concentrating, reduced data processing, and poor decision-making. [7] These cognitive problems hasten brain aging and even put you at risk of developing neurodegenerative diseases. [8]

Just as a lack of physical activity harms cognitive functions, so does a lack of social activity. According to a study published in the Journal of Alzheimer's Disease Reports, loneliness and social isolation trigger unfavorable responses, such as increased cortisol secretion and decreased brain matter volume, that lead to cognitive decline. These events also heighten your risk of dementia. [9]

An unhealthy diet of sugary, heavily processed foods also triggers mechanisms that cause premature brain aging. According to a study published in the Annals of Medicine, high-sugar diets can impair your body’s antioxidant defenses, resulting in oxidative stress and inflammation. Uncontrolled oxidative stress allows oxidized proteins and advanced glycation end products (AGEs) to accumulate in the brain, a hallmark of brain aging that causes neurodegeneration, reduces cognitive function, and favors the development of neurodegenerative diseases. [10]

Fortunately, these factors that influence brain aging are all controllable. By adopting a healthy lifestyle that includes regular exercise and social activities, good sleep habits, natural stress management, and a well-balanced diet, you can enjoy optimal cognitive health and overall wellness.

Diet has a huge impact on cognitive health, with studies linking eating patterns like the Mediterranean and MIND diets to slower brain aging. [11] These diets, which encourage higher consumption of nutritious plant-based foods, support a healthy brain by providing high amounts of essential nutrients that nourish both mind and body.

As you grow older, your body’s absorption and utilization of nutrients from food become less efficient, making dietary supplementation a necessity. [12] Fortunately, there are natural supplements that can provide the nutrients and support your brain needs to keep your mind sharp.

Here are some of the best supplements for providing natural cognitive support, according to science:*

Astaxanthin*

Astaxanthin is one of the most powerful antioxidants on Earth. Research shows that its free radical inhibitory activity is 10 times higher than that of vitamin E and its fellow carotenoids. [13] Supplementing with astaxanthin will not only support your body’s natural antioxidant defenses, but it will also help protect your brain cells from oxidative stress. [14]

Oxidative stress is a major contributor to cognitive decline and brain aging. [15] According to studies, astaxanthin can easily cross the blood-brain barrier, making it a highly effective and powerful natural defense against free radical damage. [16]

To help you experience antioxidant protection like no other, the Health Ranger Store is offering two of the cleanest, high-potency astaxanthin supplements on the market. Groovy Bee® Astaxanthin Softgels are derived from Haematococcus pluvialis microalgae grown in a controlled lab environment to ensure purity and quality. These premium astaxanthin softgels are non-irradiated, Natural Algae Astaxanthin-Verified, and contain no gluten, GMOs, corn, yeast, wheat, or lactose.

Similarly, Health Ranger Select Hawaiian Astaxanthin Gelcaps contain pure, natural astaxanthin derived from H. pluvialis microalgae carefully grown in pristine Hawaiian waters. In line with our commitment to deliver only the cleanest, highest-quality supplements, our astaxanthin softgels and Hawaiian astaxanthin gelcaps are also extensively lab tested for glyphosate, heavy metals, and microbiology for your safety.

Collagen Peptides and MCT Oil*

Your brain uses amino acids for various functions. According to research, the synthesis of brain proteins and peptides alone requires the participation of over 20 different amino acids. Of the 20 needed for proper brain development and function, only half are naturally produced by the body, highlighting the importance of a nutritious diet and guided supplementation in fulfilling the brain’s nutrient requirements, especially for the elderly. [17]

Aside from being the building blocks of proteins, certain amino acids also serve as neurotransmitters, the brain’s chemical messengers, and neurotransmitter precursors. Neurotransmitters are heavily involved in cognitive functions, such as thinking, learning, and memory. [18] The manifold roles of amino acids in the brain suggest that maintaining healthy levels is one of the best ways to support a healthy brain.

 Collagen peptides offer a convenient way of getting sufficient amino acids to support your brain’s functional needs. Unlike whole collagen, collagen peptides are already broken down into shorter pieces, making it easier for your body to absorb and utilize the amino acids. A pilot clinical study published in the journal Nutrients supports the cognitive benefits of regular collagen supplementation for middle-aged adults. [19]

MCT, which stands for medium-chain triglycerides, is a dietary supplement derived from palm or coconut oil. This healthy fat is composed of only 8 to 12 carbon atoms. Compared to long-chain fatty acids, its shorter length makes MCT easier for your body to absorb and convert into fuel for your cells.
Unlike other types of fat, MCT goes through shorter processing, going straight from the gut to the liver, where it is transformed into a quick energy source or ketones. Ketones are naturally produced during the breakdown of fat when the body is low on glucose and serve as an emergency fuel source for the brain. [20]

As reported by studies, the metabolism of glucose, your cells’ preferred energy source, in the brain naturally declines with age. This decrease in glucose uptake has been linked to poor cognitive function and significant brain aging, especially in older adults. [21] But clinical trials show that increasing the availability of ketones, an alternative source of brain energy, via ketogenic diets or MCT oil supplementation helps keep the brain healthy. [22]

To let you experience the benefits of collagen peptides and MCT oil for healthy aging, the Health Ranger Store has combined these powerful supplements into a convenient powder that’s easy to incorporate into a healthy daily routine. Groovy Bee® Collagen Peptides + MCT Oil Powder + Prebiotic Fiber - Unflavored is a highly digestible supplement that makes use of the synergy between lab-verified collagen peptides, MCT oil, and prebiotic fiber’s health-supporting properties. Specially formulated to help boost your collagen intake and support healthy energy levels, this premium powder contains no GMOs or artificial preservatives and is non-China and thoroughly lab tested for glyphosate, heavy metals, and microbiology.

This excellent source of bioavailable collagen, healthy fats, and other essential nutrients is also available in a delicious chocolate flavor.

Vitamin E*

 Your brain cells are particularly vulnerable to oxidative stress because of their high oxygen consumption and metabolic activity. [23] Unfortunately, oxidative stress increases as your brain ages while your natural antioxidant production significantly declines. [24] This is why experts stress the importance of an antioxidant-rich diet and supplementation, especially for older adults.

 One of the most powerful natural antioxidants you can rely on is vitamin E. This vitamin, particularly in the form of tocotrienols, which have vastly superior antioxidant capabilities to the more common tocopherols, is widely known for its ability to protect healthy cells from oxidative damage. [25]

 Because of its fat-soluble nature, vitamin E can easily pass through cell membranes, providing powerful antioxidant protection from within. [26]
 [27]

 Annatto, a condiment derived from the seeds of the Bixa orellana (achiote) plant, contains high levels of vitamin E and antioxidant carotenoids. In fact, it is the most abundant source of delta- and gamma-tocotrienols and is naturally free of tocopherols. For those who are after vitamin E’s potent antioxidant protection, annatto is the best natural supplement to take.

You can easily boost your brain’s natural antioxidant defenses with Groovy Bee® Annatto Vitamin E Delta/Gamma Tocotrienols Softgels. This premium plant-based vitamin E supplement provides the ideal ratio of 90% delta-tocotrienols to 10% gamma-tocotrienols for supporting good overall health. This composition is unique for annatto and cannot be found in any other natural vitamin E source.

Groovy Bee® Annatto Vitamin E Delta/Gamma Tocotrienols Softgels are carefully sourced from the seeds of healthy achiote plants and contain no fillers, additives, preservatives, or GMOs. They are also meticulously lab tested for glyphosate, heavy metals, and microbiology.

Omega fatty acids*

 Omega fatty acids, specifically omega-3s, play a structural role in cell membranes. Docosahexaenoic acid (DHA), in particular, an omega-3 found in abundance in fatty fish together with eicosapentaenoic acid (EPA), is present at high concentrations in brain cells. [28]

 Low levels of omega-3s have been linked by studies to accelerated brain aging. A report published in Neurology found that people with lower blood concentrations of omega-3s tend to have lower brain volumes than those with healthy levels. [29] According to researchers, this decrease in volume is equivalent to two years of structural brain aging. [30][31]

To help you meet your daily requirements of essential omega fats, the Health Ranger Store is offering Groovy Bee® Ahiflower Oil Softgels - Plant-Based Omega 3-6-9. Extracted from the seeds of the Buglossoides arvensis (ahiflower) plant, this nutrient-rich oil boasts high amounts of omega-3 fatty acids, plus the omega-6 fatty acid gamma-linolenic acid, and the omega-9 fatty acid oleic acid, making it the richest non-fish source of omega fats on the planet.

Ahiflower oil also contains stearidonic acid, which is more efficiently converted into DHA and EPA than other plant-based omega-3s, making it an excellent natural supplement for vegans and vegetarians. Groovy Bee® Ahiflower Oil Softgels - Plant-Based Omega 3-6-9 is vegan, non-GMO, gluten-free, China-free, and thoroughly lab tested for heavy metals, microbiology, and glyphosate.

For a clean, concentrated source of vegan DHA and EPA, we also offer Groovy Bee® Vegan Omegas DHA-EPA (300 mg) Softgels. Derived from sustainably sourced marine algae (Schizochytrium sp.), this premium omega-3 supplement is packed with bioavailable healthy fats to support optimal health and wellness. Each 2-softgel serving delivers roughly 88 mg of DHA and 164 mg of EPA from pure algal oil. Our omega-rich softgels are rigorously lab tested for glyphosate, heavy metals, and microbiology to ensure purity, quality, and cleanness.

Magnesium plays many roles in the human body, as shown in its involvement in all biochemical pathways.[32] According to research, being deficient in magnesium has a detrimental effect on many brain processes, resulting in cognitive decline and accelerating brain aging. [33] On the other hand, a study published in the European Journal of Nutrition found that higher intake of magnesium leads to a healthier brain. [34][35]

The Health Ranger Store understands the benefits of taking nootropic (brain-supporting) supplements for your overall health, which is why we’ve gone to great lengths to bring you a clean, new lot of Groovy Bee® Mag+ Brain Support (Magtein® + Bacopa for Cognitive Support) Capsules. Specially formulated to support optimal health and mental clarity, this premium supplement combines extracts from the Bacopa monnieri plant, a natural nootropic herb, with magnesium L-threonate, a form of magnesium that’s easily absorbed by the brain, to make the most out of their combined health benefits.

Groovy Bee® Mag+ Brain Support (Magtein® + Bacopa for Cognitive Support) Capsules is vegan, non-GMO, gluten-free, Kosher-certified, and lab tested for glyphosate, heavy metals, and microbiology.

*These statements have not been evaluated by the FDA. This product is not intended to treat, cure, or diagnose any diseases.