Vitamin C May Support Healthy Brain Aging, Study Suggests
Older adults with higher blood levels of vitamin C show greater gray matter volume and stronger connectivity in brain regions tied to cognitive function, according to a study published in PLoS One. Led by Tomohiro Shintaku, MD, PhD, the research links plasma vitamin C levels to the structural connectivity of the brain’s default mode network.
Why does vitamin C affect brain structure?
Gray matter is the tissue in the brain and spinal cord that supports movement, memory, and thinking. Dr. Shintaku, an assistant professor of radiology at the Hirosaki University Graduate School of Medicine in Japan, stated that older adults with higher vitamin C levels tend to have better-preserved brain structure.
The research focused on the default mode network, or DMN, which Dr. Shintaku says is essential for cognitive functions like memory and is highly active during rest. Neurologist Majid Fotuhi, MD, noted that the DMN serves as the brain’s internal communication system for self-awareness and memory, and is often one of the first regions to break down in Alzheimer’s disease.
How was the study conducted?
Researchers analyzed more than 2,000 adults in Japan with an average age of 69. The team used blood tests to measure plasma vitamin C levels and magnetic resonance imaging (MRI) to measure total brain volume as well as white and gray matter.
The analysis accounted for variables including high blood pressure, diabetes, age, and physical activity. Results indicated that participants with higher plasma vitamin C levels had more gray matter volume and stronger connectivity in the DMN than peers with lower levels.
What are the limitations of the research?
Because the study is observational, it can only show a link and not a cause-and-effect relationship. Dr. Shintaku’s team did not identify a specific optimal range or level of vitamin C.
The study participants were older residents of Japan with high educational backgrounds, which may mean the results aren’t applicable to people from different socioeconomic backgrounds. Additionally, researchers didn’t account for income, body mass index, or total dietary intake.
The team used a single blood draw after an overnight fast to minimize short-term dietary impacts, though they noted vitamin C levels can vary throughout the day.
Which foods provide the most vitamin C?
Dr. Fotuhi says it’s best to obtain vitamin C through food. High-concentration sources include kiwis, mangoes, citrus fruits like grapefruits and oranges, and red and green peppers.
Other nutrient-dense options include spinach and other leafy greens, cauliflower, broccoli, and Brussels sprouts. Dr. Fotuhi suggests supplements may be a good idea if a diet is inconsistent, but advises consulting a doctor first.
Maintaining brain health may require a broader approach. Dr. Fotuhi states the strongest foundation involves cognitive engagement, stress management, quality sleep, regular exercise, and a diet rich in plants and omega-3 fatty acids.
Frequently Asked Questions
What is gray matter and why is it important?
Gray matter is brain and spinal cord tissue that helps us manage actions, process information, and supports thinking, memory, and movement.
Does taking vitamin C supplements grow the brain?
According to Dr. Fotuhi, the research does not mean that consuming vitamin C will necessarily grow your brain or protect your memory.
What is the default mode network (DMN)?
The DMN is the brain’s internal communication system for memory and self-awareness, and it is highly active when the brain is at rest.
Do you prioritize vitamin C-rich foods in your daily diet to support long-term health?