Your Brain Starts To Shrink At Age 30 — Here's What To Do About It

If you want to work on your focus, mood, or memory, you should follow brain-healthy habits, like consuming brain-supporting nutrients, getting enough sleep, and so on. But, alas, your brain still ages regardless—no matter how many cognitive training exercises you may practice.

As neurophysiologist Louisa Nicola, founder of Neuro Athletics, explains on an episode of the mindbodygreen podcast, brain aging is unavoidable. What's more, your brain actually shrinks as you age, and it starts as early as 30.

Brain shrinking sounds scary, but it's not as terrible as you might think. "At the age of 30, our brain begins to atrophy," Nicola states. Your brain begins to slow down production of certain nutrients (like creatine, she notes), many of which you can actually supplement with in your diet. 

"First of all, I think sleep is the most underrated high-performance tool we have," Nicola states. "It's like a sewage system or a dishwasher, if you will. It washes all of the debris and junk that accumulates during the day."

If you don't get enough sleep, your brain cannot clear out that debris, and those toxins can start to build up. "One of the proteins that builds up is amyloid beta—this is a protein that is one of the hallmarks of Alzheimer's2," Nicola notes.

Now, for the equally important half of the equation: exercise. Any movement is beneficial for neurological health; however, Nicola does praise aerobic exercise and resistance training for optimal brain aging. 

Aerobic exercise has also been shown to generate new neurons in the hippocampus3, or the region of the brain associated with memory, learning, and emotions. 

On the other hand, resistance training offers new and exciting brain benefits, too. She explains that contracting your muscles releases certain myokines4, or muscle-based proteins, into the bloodstream. 

If you're going to opt for brain health supplements, be strategic about it. Nicola notes that quality is important, so don't spend your money on just any formula. 

She says that creatine5 and EPA and DHA (two types of omega-3 fatty acids) are the most important for brain health. "I am advocating for everyone to supplement with omega-3 fatty acids, specifically EPA and DHA," Nicola says regarding the latter, as these forms help with cell membrane fluidity and overall brain health. 

Not sure where to find a trusty option? Here's a list of the 15 best omega-3 supplements on the market right now, all approved by a nutrition Ph.D. Or if you're looking for a memory supplement that includes a blend of brain-healthy nutrients.