The question of how to keep your brain healthy as you age has many answers, and a recent study might provide one more: By taking daily protein powder and prebiotic supplements.
A study in Nature Communications found that people over 60 who took daily protein powder and prebiotics for just three months scored significantly higher on memory tests than those who didn’t.
These results offer an accessible way to improve cognition and further prove that what happens in the gut affects the brain.
“These findings support the idea that feeding our gut bacteria with prebiotics and supporting them with protein helps this flora become healthier and helps memory,” said Shae Datta, MD, neurologist at NYU Langone Hospital-Long Island and co-director of the NYU Langone Concussion Center.
“There is an intricate network of neurons, proteins, and chemicals that relay messages between the digestive system and the brain,” she added.
What Did the Study Show?
The study examined whether prebiotics would improve muscle strength and cognition among 36 pairs of twins over 60.
One twin took protein powder without prebiotics, while the other took protein powder and 7.5 milligrams of the prebiotics fructooligosaccharide (FOS) and inulin. Both are available over the counter.
Three months later, the twins who took the prebiotics reported higher cognitive test scores. Notably, the people who took the supplements made significantly fewer errors on the Paired Associates Learning test, a memory test used to screen for cognitive decline and diseases like Alzheimer’s.
There was no improvement in muscle strength.
How Are the Gut and Brain Connected?
The gut and the brain are connected through the gut-brain axis.
A growing body of research has shown that the digestive and central nervous systems talk to each other and that this communication impacts all sorts of bodily functions and processes, like inflammatory responses and mood.
Prebiotics, such as inulin, are plant fibers that act as food for the beneficial bacteria in the gastrointestinal tract and indirectly fuel this relationship.
“The bacteria breaks these compounds into smaller molecules we can use, and releases new compounds after it digests the prebiotics which play a major role in our bodies,” said Zhaoping Li, MD, professor of medicine and chief of the UCLA Division of Clinical Nutrition.
This study is further evidence of this connection. However, experts cautioned that larger, longer clinical trials are needed, and improvements in memory would likely be affected by a person’s health status and baseline cognition prior to taking these supplements.
Should You Start Taking Inulin and Protein Supplements?
This supplement combination generally won’t hurt and may be worth trying, said Datta, but these results emphasize the importance of consuming adequate prebiotics and fiber.
Most American adults don’t consume the recommended amount of fiber—25 to 30 grams daily.Still, it’s best to prioritize filling your diet with whole fruits and vegetables, which come with additional beneficial nutrients, said Li.
Foods rich in prebiotic dietary fiber, such as inulin, include onions, leeks, wheat, and sunchokes. Consider supplements as a helpful addition to your diet rather than your primary fiber source, said Neeraj Dubey, MD, associate professor of neurology at the Lewis Katz School of Medicine at Temple University.
“Patients have to make decisions on supplements at their own risk, but generally, prebiotics are considered safe and good for reducing inflammation, which could be the key in neurodegenerative disorder prevention,” he added.
What This Means For You
A study found that older adults who took daily protein and prebiotic supplements scored better on memory tests. Experts said this study adds to a growing body of research that suggests what you eat—and getting your daily recommended amount of fiber specifically—may play a role in keeping your mind sharp as you age.
Enhancing Cognitive Function in Older Adults Through Supplements
Recent Findings on Protein and Prebiotic Supplements
Maintaining brain health during aging can be approached in various ways, one of which is through the use of dietary supplements. A recent study published in Nature Communications highlights that older adults, specifically those aged over 60, who incorporated daily protein powder and prebiotic supplements into their diet, showed remarkable improvement in memory performance compared to those who did not.
According to researchers, this suggests that dietary factors, particularly gut health, play a crucial role in cognitive function.
Details of the Study
The study specifically focused on 36 pairs of twins aged 60 and above to assess the impact of diet on cognitive abilities and muscle strength. Each twin participated in a controlled regimen where one received a protein supplement without prebiotics, while the other consumed both protein and a prebiotic blend that included fructooligosaccharide (FOS) and inulin.
After a three-month period, those who received the prebiotics exhibited significantly improved scores on cognitive tests, particularly the Paired Associates Learning test, which is often used to evaluate memory decline linked to conditions such as Alzheimer’s disease. However, it is worth noting that there were no observable improvements in muscle strength.
Understanding the Gut-Brain Connection
The intriguing relationship between the gut and the brain is often referred to as the gut-brain axis. This connection has garnered increasing attention in scientific literature, demonstrating how the digestive system and the central nervous system communicate, impacting various bodily functions such as mood and inflammation responses.
Prebiotics, like inulin, serve as essential nourishment for beneficial gut bacteria, thereby strengthening this vital connection. As explained by Dr. Zhaoping Li, a professor at UCLA, these bacteria break down prebiotic compounds and produce new molecules that our bodies utilize, further illustrating the importance of gut health in overall well-being.
Recommendations for Supplementation
Considering these findings, the combination of protein and prebiotic supplements appears to be relatively safe for older adults. Dr. Shae Datta, a neurologist at NYU Langone Hospital, notes the significance of adequate intake of prebiotics and fiber in one’s diet for enhancing gut health and cognitive function.
Despite this, it’s essential to emphasize that whole foods should remain the cornerstone of a healthy diet. Many adults do not meet the recommended daily fiber intake of 25 to 30 grams. Instead of relying solely on supplements, incorporating fiber-rich foods such as onions, leeks, wheat, and sunchokes is advisable.
Dr. Neeraj Dubey, an associate professor at Temple University, indicates that while supplements can be helpful in managing gut health and potential inflammation, they should complement a balanced diet rather than replace it.
