Recent research underscores the significance of iron in brain health, revealing its dual role as both essential and potentially harmful. While iron supports critical cellular functions, its accumulation can lead to cognitive deterioration. A study conducted by researchers at the University of Kentucky highlights the impact of dietary patterns on brain iron levels, suggesting that nutrient-rich diets may protect against cognitive decline associated with iron buildup.
Iron is integral to brain health, playing a pivotal role in essential cellular functions. However, accumulating evidence links excessive iron buildup in the brain to cognitive issues, particularly affecting episodic memory and executive function. Over a three-year period, a study involving 72 older adults found that participants experienced iron accumulation in both cortical and subcortical brain regions. This accumulation correlated with cognitive decline, underscoring the need for preventive strategies.
“Iron is a vital element for brain health, playing a key role in essential cellular functions,” — Valentinos Zachariou, PhD
The study's findings point to diet as a potential intervention. Nutrient-rich dietary patterns, such as the Mediterranean diet, DASH diet, and plant-centric diets, may offer robust defenses against iron accumulation. These diets are known for their high nutrient density, anti-inflammatory benefits, and protective qualities.
“Following a nutrient-rich dietary pattern such as the Mediterranean diet, DASH diet, or plant-centric diets with healthy fats may also provide a robust defense against iron accumulation and rapid cognitive deterioration due to its high nutrient density, anti-inflammatory benefits, and protective qualities.” — Monique Richard, MS, RDN, LDN, FAND, IFNCP, RYT
The accumulation of iron in the brain is not an inevitable process of aging. Instead, it may be influenced by dietary choices. The study notes that certain nutrients could help lower iron buildup. Antioxidants, vitamins, iron-chelating nutrients, and polyunsaturated fatty acids are key components that may mitigate the risk of cognitive issues.
“The significance of this finding lies in the possibility that brain iron accumulation during aging may not be an inevitable process but one that could be influenced by dietary choices. These results lay the groundwork for future randomized clinical trials to investigate the impact of specific nutritional interventions on brain iron accumulation and cognitive function.” — Valentinos Zachariou, PhD
Monique Richard, a registered dietitian nutritionist involved in the study, recommends including these nutrients in one's diet. She highlights the importance of a balanced intake of heme and non-heme iron sources, suggesting three servings of vegetables and two servings of fruit daily to provide beneficial nutrients and antioxidants.
“Further dietary pattern considerations would be to monitor heme (primarily found in animal products) and non-heme (primarily from plants) sources of iron intake per individual to make sure that the animal sources are not in excess and appropriate as well as a wide variety of non-heme sources are provided,” — Monique Richard, MS, RDN, LDN, FAND, IFNCP, RYT
“For the average adult, three servings of vegetables and two servings of fruit a day from a variety of sources (a reminder that 1/2 cup cooked = a serving and 1 cup raw = a serving) will be beneficial to provide the nutrients and antioxidants that would be helpful,” — Monique Richard, MS, RDN, LDN, FAND, IFNCP, RYT
Despite its benefits for cellular function, unregulated iron acts as a potent oxidizing agent that can disrupt cellular processes and damage neurons. Brain cells typically store iron in protective complexes to prevent toxicity. However, with aging, this regulatory system can become disrupted.
“However, iron is also a potent oxidizing agent that, when unregulated, can disrupt cellular processes and damage neurons, glial cells, and myelin. To mitigate this risk, brain cells typically store iron in protective complexes such as ferritin. When stored in these complexes, iron remains safe and non-toxic to the cell,” — Valentinos Zachariou, PhD
The study utilized MRI technology to non-invasively measure non-heme iron levels in the brain. This technique proved sensitive enough to detect increases over a short period of three years.
“This finding is significant because it demonstrates two key points: (1) the MRI modality we used to non-invasively measure non-heme iron in the brain is sensitive enough to detect increases in brain iron over a relatively short three-year period, and (2) these increases are cognitively significant,” — Valentinos Zachariou, PhD
Segil, another researcher involved in the study, expressed curiosity about how iron enters the central nervous system through the blood-brain barrier. He suggested further research aimed at understanding this process better and exploring how dietary interventions could affect brain health.
“I have never seen a test to determine brain iron levels and am curious how iron enters the central nervous system through the blood-brain barrier. Brain health is an ever-changing field and studies looking to improve brain health with diet are worthwhile pursuing,” — Segil
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