Nutrients That Support the Eyes and Brain: Sage & Goji Berries - Natural Eye Care Blog: News & Research on Vision

Blog-Brain and Vision Did you know that your daily habits affect your eyes and brain? As our population ages, more effort is needed to support seniors’ eyes, brains, and overall health. Research shows that a balanced diet, regular exercise, meaningful social interactions, and targeted supplements can have a significant impact. Remember, your retina and optic nerves are essentially brain tissue, meaning the nutrients that nourish your brain also bolster your vision. Read on to discover some of the latest research in this field.

Supporting Brain Health

Sage Extract

Sage is a common spice, added to dishes in small quantities as leaves, flakes or a powder. Sage extract is available as a concentrated nutritional supplement. The leaves of this plant are known for their antioxidant properties and may potentially support cognitive function, lower blood sugar, and help manage inflammation. In healthy adults, consuming sage extract led to a boost in mental performance, with elevated mood, less anxiety, and improvements to memory and attention. [1. Kennedy DO, Dodd FL, Robertson BC, et al. Monoterpenoid extract of sage (Salvia lavandulaefolia) with cholinesterase inhibiting properties improves cognitive performance and mood in healthy adults. J Psychopharmacol. 2011 Aug;25(8):1088-100.] In one of these studies, participants even reported less mental fatigue. [2. Kennedy DO, Pace S, Haskell C, et al. Effects of cholinesterase inhibiting sage (Salvia officinalis) on mood, anxiety and performance on a psychological stressor battery. Neuropsychopharmacology. 2006 Apr;31(4):845-52.]

A 333 mg dose of standardized sage extract from England led to about 60% improvement in a composite measure of memory and 2.5-fold enhancement in accuracy of attention, compared to a placebo. Improvements seen within hours of ingesting the sage. [3. Scholey AB, Tildesley NT, Ballard CG, et al. An extract of Salvia (sage) with anticholinesterase properties improves memory and attention in healthy older volunteers. Psychopharmacology (Berl). 2008 May;198(1):127-39.]

Research on Sage and Alzheimer’s Disease has shown:

Inhibits acetylcholinesterase. Acetylcholine is a critical neurotransmitter in the brain that supports nerve synapses, facilitating communication between brain cells. Low levels of acetylcholine have been identified in the brains of Alzheimer’s disease patients, leading to cognitive impairment. [4. Yang Z, Zou Y, Wang L. Neurotransmitters in Prevention and Treatment of Alzheimer’s Disease. Int J Mol Sci. 2023 Feb 14;24(4).] Current medical treatments focus on medications that inhibit acetylcholinesterase, an enzyme that normally helps maintain the proper balance of acetylcholine production in healthy individuals.

Reduces inflammation: Compounds in sage possess potent antioxidant and anti-inflammatory properties. [5. Lopresti AL. Salvia (Sage): A Review of its Potential Cognitive-Enhancing and Protective Effects. Drugs R D. 2017 Mar;17(1):53-64.] Neuroinflammation and oxidative stress have been implicated as contributing factors in Alzheimer’s Disease. Studies have shown that they can occur in the early stages of Alzheimer’s Disease and cause damage to brain cells. [6. Song T, Song X, Zhu C, et al. Mitochondrial dysfunction, oxidative stress, neuroinflammation, and metabolic alterations in the progression of Alzheimer’s disease: A meta-analysis of in vivo magnetic resonance spectroscopy studies. Ageing Res Rev. 2021 Dec;72:101503.] Many other studies have implicated inflammation as part of the underlying causes of negative changes in the brain.

Reduces beta-amyloid (Aβ) buildup: When in healthy balance, beta amyloid helps protect the brain from pathogens and supports a healthy blood-brain barrier which prevents unwanted substances and pathogens from reaching the brain. Healthy beta amyloid levels support nerve synapse and enhance learning and memory by increasing the release of acetylcholine. Excessive (Aβ) build-up has been found consistently in AD patients, resulting in brain toxicity and increased cell death. Sage helps reduce (Aβ) build-up. [7. Lopresti AL. Salvia (Sage): A Review of its Potential Cognitive-Enhancing and Protective Effects. Drugs R D. 2017 Mar;17(1):53-64.] [8. Airoldi C, Sironi E, Dias C, et al. Natural compounds against Alzheimer’s disease: molecular recognition of Abeta1-42 peptide by Salvia sclareoides extract and its major component, rosmarinic acid, as investigated by NMR. Chem Asian J. 2013 Mar;8(3):596-602.]

Sage Safety

Sage is generally safe when consumed in the amounts typically found in foods, and even larger doses have been used safely in research studies for up to four months. However, it’s important to note that some sage species, like common sage (Salvia officinalis), contain a compound called thujone. In experimental studies, thujone has been shown to cause seizures in animals, and there are reports of similar effects in humans who have consumed sage essential oil, which is high in thujone. Therefore, using sage in high doses or over a long period might not be advisable. [9. https://www.nccih.nih.gov/health/sage]

Other Great Nutrients for Brain Health

Other important nutrients and foods to support brain health and neurogenesis include: acetyl-l carnitine, apigenin, ashwagandha, choline, curcumin, ginkgo, ginseng, goji berry, grapeseed extract, green tea, hesperidin, huperzine A, iron, lecithin, lotus root extract, lutein, magnesium, magnolol, melatonin, milk thistle extract, mulberry, mushrooms (lion’s mane, shiitake, reishi), olive leaf extract, omega-3s, pantethine, piperine, phosphatidylserine, pinocembrin, PQQ, quercetin, red sage (salvia), resveratrol, rhodiola, selenium, shankhpushpi, taurine, theanine, tryptophan, vinpocetine, and vitamins A, B6, B12, E, and D. The health of the gut microbia is also important.

Diet and Brain and Vision Health

Scientists agree that nutritional factors have a role in protecting and enhancing neurogenesis.[10. Poulose SM, Miller MG, Scott T, Shukitt-Hale B. (2017). Nutritional Factors Affecting Adult Neurogenesis and Cognitive Function. Adv Nutr. Nov 15;8(6):804-811.] [11. Fidaleo M, Cavallucci V, Pani G. (2017). Nutrients, neurogenesis and brain aging: From disease mechanisms to therapeutic opportunities. Biochem Pharmacol. Oct 1;141:63-76.] Diets that include too much sugar and fat reduce neurotrophic factors in the hippocampus, nerve plasticity and learning capacity. [12. Molteni R, Barnard RJ, Ying Z, Roberts CK, Gómez-Pinilla F. (2002). A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning. Neuroscience. 2002; 112(4):803-14.] Many plant foods help to reduce the negative effects of a high-fat, high-sugar diet on neurogenesis and brain health. Examples include lion’s mane mushrooms[13. Tsai YC, Lin YC, Huang CC, Villaflores OB, Wu TY, et al. (2019). Hericium erinaceus Mycelium and Its Isolated Compound Erinacine A, Ameliorate High-Fat High-Sucrose Diet-Induced Metabolic Dysfunction and Spatial Learning Deficits in Aging Mice. J Med Food. May;22(5):469-478.] and zinc.[14. Nam SM, Kim JW, Kwon HJ, Yoo DY, Jung HY, et al. (2017). Differential Effects of Low- and High-dose Zinc Supplementation on Synaptic Plasticity and Neurogenesis in the Hippocampus of Control and High-fat Diet-fed Mice. Neurochem Res. Nov;42(11):3149-3159.] A study showed that doctor-supervised, short-term periodic fasting alternated with a nutrient-rich diet improved hippocampal neurogenesis as well as reducing body fat, cancer, bone loss, and biomarkers for aging, diabetes, and heart disease.[15. Brandhorst S, Choi IY, Wei M, Cheng CW, Sedrakyan S, et al. (2015). A Periodic Diet that Mimics Fasting Promotes Multi-system Regeneration, Enhanced Cognitive Performance, and Healthspan. Cell Metab. Jul 7;22(1):86-99.] Some carotenoids, like astaxanthin, are beneficial for memory, hippocampus-based neural plasticity, and neurogenesis, much like exercise. They become even more effective when combined with physical activity.[16. Yook JS, Rakwal R, Shibato J, Takahashi K, Koizumi H, et al. (2019). Leptin in hippocampus mediates benefits of mild exercise by an antioxidant on neurogenesis and memory. Pro Natl Acad Sci U S A. May 28;116(22):10966-10993.]

Four Crucial Nutrients

These top four nutrients or foods are the most important for supporting neurogenesis and/or Brain Derived Neurotrophic Factors (BDNF). BDNF is a protein that is integral to a variety of processes including learning, memory, alertness and mood, as well as controlling body weight and energy metabolism.

Blueberries. The polyphenols contained in blueberries support neurogenesis,[17. Bensalem J, Dudonne S, Gaudout D, Servant L, Calon F, et al. (2018). Polyphenol-rich extract from grape and blueberry attenuates cognitive decline and improves neuronal function in aged mice. J Nutr Sci. May 21;7:e19.] and protect cognitive capacity.[18. Devore EE, Kangs JH, Breteler MM, Grodstein FA. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline. Neurology. 72(1):135-43.]

Curcumin. Curcumin induces neurogenesis,[19. Tiwari SK, Agarwal S, Seth B, Yadav A, Nair S, et al. (2014). Curcumin-loaded nanoparticles potently induce adult neurogenesis and reverse cognitive deficits in Alzheimer’s disease model via canonical Wnt/B-catenin pathway. ACS Nano. Jan 28;8(1):76-103.] protects against oxidation of fats, and reduces neuron deterioration due to free radicals in neurodegenerative conditions.[20. Shehzad A, Rehman G, Lee YS (2013). Curcumin in inflammatory diseases. Biofactors. Jan-Feb; 39(1):69-77.]

Goji Berries (lycium barbarum). Goji berries support neurogenesis,[21. Cheng J, Zhou ZW, Sheng HP, He LJ, Fan XW, et al. (2014). An evidence-based update on the pharmacological activities and possible molecular targets of Lycium barbarum polysaccharides. Drug Des Devel Ther. Dec 17;9:33-78.] and protect against chemical-caused neurogenesis suppression.[22. Po KK, Leung JW, Chan JN, Fung TK, Sanchez-Vidana DI, et al. (2017). Protective effect of Lycium Barbarum polysaccharides on dextromethorphan-induced mood impairment and neurogenesis suppression. Brain Res Bull. Sep;134:10-17.] They contain high amounts of antioxidants, and other vitamins and flavonoids.

Omega-3 Fatty Acids. Omega-3s induce neurogenesis via synapse support and neurite growth.[23. Calon F, Cole G. (2007). Neuroprotective action of omega-3 polyunsaturated fatty acids against neurodegenerative diseases: evidence from animal studies. Prostaglandins Leukot Essent Fatty Acids. Nov-Dec; 77(5-6):287-93.] They reduce inflammation, are neuroprotective,[24. Bousquet M, Calon F, Cicchetti F. (2011). Impact of ω-3 fatty acids in Parkinson’s disease. Ageing Res Rev. Sep; 10(4):453-63.] and enhance BDNF synthesis. They are essential for learning and memory. [25. Rathod R, Kale A, Joshi S. (2016). Novel insights into the effect of vitamin B12 and omega-3 fatty acids on brain function. J Biomed Sci. Jan 25;23:17.]

Conclusion

Maintaining optimal eye and brain health requires a holistic approach that incorporates a balanced diet, regular physical activity, and targeted nutritional supplements. As the research continues to unfold, it’s clear that the nutrients we consume play a pivotal role in supporting cognitive function and vision. Sage, blueberries, curcumin, Goji berries and omega-3 fatty acids are especially important, according to research.

Learn more about nutrition and the Vision Diet.