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Taking a daily multivitamin can reverse cognitive aging by several years Multiple randomized controlled trials found that older adults who took a basic multivitamin (like Centrum Silver) experienced clear improvements in overall cognitive function This included faster processing speed and dramatically enhanced episodic memory (the memory used to recall... show more

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A daily multivitamin could significantly reverse cognitive aging by up to 5 years Multiple randomized controlled trials show older adults taking a standard multivitamin (like Centrum Silver) had measurable improvements in processing speed, cognition, and episodic memory (the ability to recall experiences and events) Far from being "expensive urine," a multivitamin can actually make your brain functionally younger—restoring memory to levels seen five years earlier

A daily multivitamin could significantly reverse cognitive aging by up to 5 years Multiple randomized controlled trials show older adults taking a standard multivitamin (like Centrum Silver) had measurable improvements in processing speed, cognition, and episodic memory (the ability to recall experiences and events) Far from being "expensive urine," a multivitamin can actually make your brain functionally younger—restoring memory to levels seen five years earlier

FoundMyFitness Clips

29,155 views • 9 months ago

A daily multivitamin might actually reverse brain aging The COSMOS study—a comprehensive meta-analysis of randomized controlled trials—found older adults taking a multivitamin were less likely to suffer memory loss and cognitive dysfunction Moreover, their overall cognitive health improved measurably, equivalent to having a brain two years younger

A daily multivitamin might actually reverse brain aging The COSMOS study—a comprehensive meta-analysis of randomized controlled trials—found older adults taking a multivitamin were less likely to suffer memory loss and cognitive dysfunction Moreover, their overall cognitive health improved measurably, equivalent to having a brain two years younger

FoundMyFitness Clips

135,580 views • 1 year ago

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains

FoundMyFitness Clips

94,137 views • 4 months ago

Rhonda Patrick dropped this on Mayim Bialik’s podcast:“As simple as a cheap daily multivitamin… it reversed brain aging by five years.” Three large randomized controlled trials showed that older adults taking a basic affordable multivitamin for a couple of years slowed cognitive aging by about 3 years and reversed episodic memory aging by roughly 5 years. The COSMOS trial and related studies found daily multivitamin use improved memory, executive function, and slowed brain aging in older adults, likely by filling common micronutrient gaps. It’s a reminder that sometimes the simplest things still pack a real punch. In our rush for fancy biohacks and expensive protocols, we often overlook basic, affordable interventions that actually have strong evidence behind them. What about you — do you take a daily multivitamin, or do you rely purely on food?

Rhonda Patrick dropped this on Mayim Bialik’s podcast:“As simple as a cheap daily multivitamin… it reversed brain aging by five years.” Three large randomized controlled trials showed that older adults taking a basic affordable multivitamin for a couple of years slowed cognitive aging by about 3 years and reversed episodic memory aging by roughly 5 years. The COSMOS trial and related studies found daily multivitamin use improved memory, executive function, and slowed brain aging in older adults, likely by filling common micronutrient gaps. It’s a reminder that sometimes the simplest things still pack a real punch. In our rush for fancy biohacks and expensive protocols, we often overlook basic, affordable interventions that actually have strong evidence behind them. What about you — do you take a daily multivitamin, or do you rely purely on food?

Camus

18,211 views • 1 month ago

A run-of-the-mill multivitamin can measurably change how your brain ages In three large randomized controlled trials of older adults (65+), daily Centrum Silver led to about 2 years less brain aging versus placebo Even more striking, episodic memory aging (remembering experiences, people, and events) looked roughly 5 years “younger” in the multivitamin group On top of that, it acts as basic insurance, filling micronutrient gaps that most diets simply don’t cover

A run-of-the-mill multivitamin can measurably change how your brain ages In three large randomized controlled trials of older adults (65+), daily Centrum Silver led to about 2 years less brain aging versus placebo Even more striking, episodic memory aging (remembering experiences, people, and events) looked roughly 5 years “younger” in the multivitamin group On top of that, it acts as basic insurance, filling micronutrient gaps that most diets simply don’t cover

FoundMyFitness Clips

123,808 views • 3 months ago

A daily multivitamin may be one of the lowest-effort ways to make an older brain functionally younger In large randomized trials of older adults (65+), those taking a basic multivitamin (Centrum Silver) showed better overall cognition, about a 2-year reduction in global brain aging, and ~4.8 years' improvement in episodic memory (the ability to remember events and experiences) Given that ~60% of Americans are low in vitamin E, ~45–50% in magnesium, ~35% in vitamin C, and 80–90% in omega-3s (with additional gaps in vitamin K and calcium), it’s clear many brains are running on suboptimal micronutrient status For many, a basic multivitamin is a practical way to close these gaps and protect cognitive function with age

A daily multivitamin may be one of the lowest-effort ways to make an older brain functionally younger In large randomized trials of older adults (65+), those taking a basic multivitamin (Centrum Silver) showed better overall cognition, about a 2-year reduction in global brain aging, and ~4.8 years' improvement in episodic memory (the ability to remember events and experiences) Given that ~60% of Americans are low in vitamin E, ~45–50% in magnesium, ~35% in vitamin C, and 80–90% in omega-3s (with additional gaps in vitamin K and calcium), it’s clear many brains are running on suboptimal micronutrient status For many, a basic multivitamin is a practical way to close these gaps and protect cognitive function with age

FoundMyFitness Clips

186,501 views • 5 months ago

Everyone should take a multivitamin. It's a simple, effective way to support long-term cognitive health, especially for middle-aged and older adults. About a decade ago, multivitamins were deemed useless or harmful. Recent large, randomized controlled studies provide irrefutable evidence to the contrary. Adults taking a standard multivitamin for 2 years improved cognition and episodic memory, equivalent to a 2-year reduction in cognitive aging. Multivitamins provide micronutrients missing from our diets—those important for metabolism, neurotransmission, and most importantly, reducing DNA damage and oxidative stress that contribute to aging. Think of it as nutritional insurance for your body and brain. And don't let anyone tell you it's just making "expensive urine."

Everyone should take a multivitamin. It's a simple, effective way to support long-term cognitive health, especially for middle-aged and older adults. About a decade ago, multivitamins were deemed useless or harmful. Recent large, randomized controlled studies provide irrefutable evidence to the contrary. Adults taking a standard multivitamin for 2 years improved cognition and episodic memory, equivalent to a 2-year reduction in cognitive aging. Multivitamins provide micronutrients missing from our diets—those important for metabolism, neurotransmission, and most importantly, reducing DNA damage and oxidative stress that contribute to aging. Think of it as nutritional insurance for your body and brain. And don't let anyone tell you it's just making "expensive urine."

Dr. Rhonda Patrick

256,894 views • 10 months ago

A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.

A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.

Dr. Rhonda Patrick

54,963 views • 7 days ago

7 science-backed ways to improve cognitive function (0:00) Exercise — it's just undeniable, getting your heart rate up and sweating will make you smarter (3:52) A multivitamin improved cognition and slowed brain aging by ~2 years in older adults (5:24) A daily equivalent of one cup of blueberries can significantly enhance cognitive function (7:15) CocoaVia contains high levels of cocoa flavanols —cocoa flavanols increase blood flow to the brain, potentially leading to an immediate cognitive boost (8:25) Kale is packed with lutein, a carotenoid shown to improve neural efficiency — meaning your brain can perform better using less energy (10:11) Eggs are high in choline, and just 500 mg daily during pregnancy boosted children's scores on intelligence tests (11:03) 2g/day of omega-3s consistently improves cognitive performance in clinical trials

7 science-backed ways to improve cognitive function (0:00) Exercise — it's just undeniable, getting your heart rate up and sweating will make you smarter (3:52) A multivitamin improved cognition and slowed brain aging by ~2 years in older adults (5:24) A daily equivalent of one cup of blueberries can significantly enhance cognitive function (7:15) CocoaVia contains high levels of cocoa flavanols —cocoa flavanols increase blood flow to the brain, potentially leading to an immediate cognitive boost (8:25) Kale is packed with lutein, a carotenoid shown to improve neural efficiency — meaning your brain can perform better using less energy (10:11) Eggs are high in choline, and just 500 mg daily during pregnancy boosted children's scores on intelligence tests (11:03) 2g/day of omega-3s consistently improves cognitive performance in clinical trials

FoundMyFitness Clips

46,039 views • 1 year ago

A SINGLE 20g dose of creatine increases cognitive processing speed by 24.5% within 3.5 hours. A placebo-controlled trial found that creatine rapidly enhanced brain bioenergetics and improved cognitive performance during sleep deprivation, with effects lasting up to nine hours.

A SINGLE 20g dose of creatine increases cognitive processing speed by 24.5% within 3.5 hours. A placebo-controlled trial found that creatine rapidly enhanced brain bioenergetics and improved cognitive performance during sleep deprivation, with effects lasting up to nine hours.

Nicolas Hulscher, MPH

445,954 views • 3 months ago

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.

Dr. Rhonda Patrick

216,282 views • 6 months ago

Lutein and zeaxanthin directly support both vision and cognition in ways we can measure Clinical trials show that supplementing them (often via a multivitamin) reduces risk of age-related macular degeneration and protects retinal function Other studies demonstrate that these carotenoids build up in the brain and improve cognitive performance across age groups Kale and other dark leafy greens are rich sources, but choosing a multivitamin that includes lutein and zeaxanthin ensures you get meaningful amounts every day

Lutein and zeaxanthin directly support both vision and cognition in ways we can measure Clinical trials show that supplementing them (often via a multivitamin) reduces risk of age-related macular degeneration and protects retinal function Other studies demonstrate that these carotenoids build up in the brain and improve cognitive performance across age groups Kale and other dark leafy greens are rich sources, but choosing a multivitamin that includes lutein and zeaxanthin ensures you get meaningful amounts every day

FoundMyFitness Clips

24,358 views • 4 months ago

Supplementing vitamin D could significantly boost memory and attention—even in people already facing cognitive decline Clinical trials found that adults with mild cognitive impairment or Alzheimer’s improved cognition after one year of taking just 800 IU/day vitamin D Patients with Alzheimer’s also saw reduced blood markers linked to disease progression (amyloid-beta 42)

Supplementing vitamin D could significantly boost memory and attention—even in people already facing cognitive decline Clinical trials found that adults with mild cognitive impairment or Alzheimer’s improved cognition after one year of taking just 800 IU/day vitamin D Patients with Alzheimer’s also saw reduced blood markers linked to disease progression (amyloid-beta 42)

FoundMyFitness Clips

14,130 views • 1 year ago

90% of people aren’t getting enough choline, and it’s quietly driving up their risk for heart disease and dementia Even slight deficiencies in choline can elevate homocysteine levels—a biomarker strongly linked to cardiovascular disease and cognitive decline Choline is also vital for brain function and development In fact, a randomized controlled trial found that pregnant women who increased their daily choline intake from roughly 500 milligrams (the recommended amount) to about 900 milligrams had children who scored dramatically higher on IQ and cognitive function tests Fortunately, eating around ~3 eggs per day or supplementing with phosphatidylcholine can correct this deficiency

90% of people aren’t getting enough choline, and it’s quietly driving up their risk for heart disease and dementia Even slight deficiencies in choline can elevate homocysteine levels—a biomarker strongly linked to cardiovascular disease and cognitive decline Choline is also vital for brain function and development In fact, a randomized controlled trial found that pregnant women who increased their daily choline intake from roughly 500 milligrams (the recommended amount) to about 900 milligrams had children who scored dramatically higher on IQ and cognitive function tests Fortunately, eating around ~3 eggs per day or supplementing with phosphatidylcholine can correct this deficiency

FoundMyFitness Clips

39,362 views • 11 months ago

Pregnant women who supplement with choline may have smarter babies A randomized controlled trial found that mothers who nearly doubled their daily choline intake (from about ~480 mg to ~930 mg) had children who scored dramatically higher on IQ and cognitive function tests Choline is vital for brain function and development, and egg yolks are one of the richest dietary sources

Pregnant women who supplement with choline may have smarter babies A randomized controlled trial found that mothers who nearly doubled their daily choline intake (from about ~480 mg to ~930 mg) had children who scored dramatically higher on IQ and cognitive function tests Choline is vital for brain function and development, and egg yolks are one of the richest dietary sources

FoundMyFitness Clips

99,316 views • 8 months ago

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years

FoundMyFitness Clips

145,263 views • 3 months ago

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

FoundMyFitness Clips

509,493 views • 2 months ago

Do you still believe that cognitive decline is an inevitable part of aging? A double-blind, randomized clinical trial (the gold standard of science) challenges this narrative. The study found that for adults aged 65-80, daily consumption of wild blueberries improved brain processing speed. Anthocyanins, abundant in wild blueberries, sharpen how quickly your neurons communicate with each other. If a simple dietary shift can measurably upgrade your executive function, why are you still waiting for a pharmaceutical "fix"? Action Plan: 1. Opt for wild blueberries (often found in the freezer aisle) 2. Aim for approximately one cup daily to match the levels used in clinical studies. 3. Make it a non-negotiable part of your morning routine to see the cumulative metabolic benefits. #HealthyLifestyle #NutritionScience

Do you still believe that cognitive decline is an inevitable part of aging? A double-blind, randomized clinical trial (the gold standard of science) challenges this narrative. The study found that for adults aged 65-80, daily consumption of wild blueberries improved brain processing speed. Anthocyanins, abundant in wild blueberries, sharpen how quickly your neurons communicate with each other. If a simple dietary shift can measurably upgrade your executive function, why are you still waiting for a pharmaceutical "fix"? Action Plan: 1. Opt for wild blueberries (often found in the freezer aisle) 2. Aim for approximately one cup daily to match the levels used in clinical studies. 3. Make it a non-negotiable part of your morning routine to see the cumulative metabolic benefits. #HealthyLifestyle #NutritionScience

Kristie Leong M.D.

18,436 views • 1 month ago

Do you still belive that cognitive decline is an inevitable part of aging? A double-blind, randomized clinical trial (the gold standard of science) challenges this narrative. The study found that for adults aged 65-80, daily consumption of wild blueberries improved brain processing speed. Anthocyanins, abundant in wild blueberries, sharpen how quickly your neurons communicate with each other. If a simple dietary shift can measurably upgrade your executive function, why are you still waiting for a pharmaceutical "fix"? Action Plan: 1. Opt for wild blueberries (often found in the freezer aisle) 2. Aim for approximately one cup daily to match the levels used in clinical studies. 3. Make it a non-negotiable part of your morning routine to see the cumulative metabolic benefits. #HealthyLifestyle #HealthyDiet

Do you still belive that cognitive decline is an inevitable part of aging? A double-blind, randomized clinical trial (the gold standard of science) challenges this narrative. The study found that for adults aged 65-80, daily consumption of wild blueberries improved brain processing speed. Anthocyanins, abundant in wild blueberries, sharpen how quickly your neurons communicate with each other. If a simple dietary shift can measurably upgrade your executive function, why are you still waiting for a pharmaceutical "fix"? Action Plan: 1. Opt for wild blueberries (often found in the freezer aisle) 2. Aim for approximately one cup daily to match the levels used in clinical studies. 3. Make it a non-negotiable part of your morning routine to see the cumulative metabolic benefits. #HealthyLifestyle #HealthyDiet

Kristie Leong M.D.

48,205 views • 3 months ago

A new study finds taking a daily multivitamin may help slow the aging process. What You Need to Know is streaming on Disney+.

A new study finds taking a daily multivitamin may help slow the aging process. What You Need to Know is streaming on Disney+.

ABC News

20,122 views • 3 months ago