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Could the polyphenols in everyday foods play a role in brain health? Our expert breaks down what the research says about memory, cognition and healthy ageing
Summary
1What are polyphenols?
Polyphenols are naturally occurring plant compounds with antioxidant and anti-inflammatory properties, carrying a potential range of health benefits.
2Can polyphenols support brain health?
Early research suggests polyphenol-rich foods may help support memory, thinking skills and healthy brain function as we age.
3Can polyphenols support memory and concentration?
Some studies have found small improvements in memory and processing speed after consuming flavonoid-rich foods, but more research is needed.
Berries, dark chocolate, green tea – they’ve got more in common than you might think. They all contain natural plant compounds called polyphenols, which help protect plants as they grow and are thought to have a range of potential health benefits.1
And there are a lot of them. More than 8,000 different polyphenols have been identified, with researchers continuing to explore how they may support our health and wellbeing.1 One area getting particular attention is brain health, with early research looking at whether polyphenols could help support memory, focus and healthy brain function as we age.2,3
We spoke to Molly Sykes, Registered Associate Nutritionist from our Science Team, to explain what the latest research says about their potential role in supporting brain health.
What are polyphenols?
Think of polyphenols as part of a plant’s natural defence system. These naturally occurring compounds help protect plants from things like sunlight, insects and disease, while also giving many fruits and vegetables their bright colours and distinctive flavours.1
But is that where their job ends? Not quite. When we eat polyphenol-rich foods, these compounds may also help support our health. Researchers believe this is largely because many polyphenols have antioxidant and anti-inflammatory properties.1 This means they may help protect our cells from damage caused by unstable molecules called free radicals and help support your body's normal inflammatory response.1,2
Scientists are continuing to study how polyphenols affect different parts of the body, including the heart, gut and brain. Molly explains, “Although research is still ongoing, early findings suggest some polyphenols may help support healthy brain function by reducing oxidative stress and inflammation, improving blood flow to the brain, and supporting the production of proteins involved in learning and memory.”3-5
However, much of the research is still emerging and more high-quality human studies are needed to fully understand these effects.
Want to know your flavonoids from your phenolic acids? Read our guide on the different types of polyphenols, where to find them and their potential benefits.
What does the research say about polyphenols and brain health?
So, what could these plant compounds mean for your brain? Interest in polyphenols and brain health has grown rapidly over the last decade. While researchers are still learning exactly how these plant compounds work, studies suggest that eating a diet rich in polyphenol-containing foods may help support healthy brain function as we age.2–5
From memory to mood, here are some of the key area's researchers are exploring...
Memory and thinking skills
Several studies have found that people who regularly eat more polyphenol-rich foods, including berries, tea and cocoa, have tended to perform better in tests of memory, attention and thinking skills than those who eat less.3–5
Some clinical trials have also found small improvements in memory and processing speed after people consumed foods rich in flavonoids, particularly in older adults. However, results vary between studies and researchers are still investigating which types and amounts of polyphenols may be most beneficial.3–5
Healthy brain ageing
Our brains change as we get older – just like the rest of our bodies. Factors including oxidative stress and inflammation may contribute to age-related cognitive decline.5 Because polyphenols have antioxidant and anti-inflammatory properties, researchers are exploring whether they could play a role in supporting healthy brain ageing.1
Molly adds, “More long-term human studies are needed on polyphenols and healthy brain ageing, but the early findings are promising. Studies exploring the effects of polyphenol-rich foods, such as blueberries, in older adults have shown benefits on executive function, accuracy and memory.8,9 While brain health research is still growing, consuming a balanced diet with a variety of colourful plants is beneficial for overall health and wellness.”2-5
Mood and mental wellbeing
The research doesn’t stop at memory and thinking. Polyphenols may also play a role in supporting mood and emotional wellbeing. Some studies have linked diets rich in fruits, vegetables and other plant foods with a lower risk of symptoms of depression and anxiety, although many lifestyle factors are likely to contribute.2,5
Scientists think polyphenols may help by supporting healthy blood flow, reducing inflammation and influencing the gut–brain axis, but more research is needed to understand these effects in people.2–5 “While scientists are still working to understand exactly how much is needed and which polyphenols have the greatest effects, the current evidence points towards enjoying a diverse range of plant foods rather than relying on a single food or supplement,” Molly concludes.
Polyphenols FAQs
Polyphenols are being studied for their potential role in brain health and cognitive function. Research suggests they may influence several processes involved in healthy brain ageing, including inflammation, oxidative stress, and blood flow to the brain.3-5
However, polyphenols are a large and varied group of compounds, and research is much stronger for some types than others. We don't yet know whether individual polyphenols can directly prevent cognitive decline, so it's best to think of polyphenol-rich foods as one part of an overall healthy, varied diet.1-5
Berries, particularly blueberries, are rich in polyphenols called anthocyanins and have been studied for their potential effects on the brain.7-9
Some small human studies suggest that consuming blueberry extract may have short-term effects on certain aspects of cognitive performance, including memory and executive function. However, results aren't consistent across every cognitive measure, and larger, longer-term studies are needed to understand whether these effects translate into meaningful benefits over time.8,9 So, blueberries aren't a magic brain food, but they're a nutritious way to include more polyphenols as part of a balanced diet.
Rather than focusing on one particular polyphenol or ‘superfood’, aim for a variety of plant foods. Good sources include berries and other colourful fruit and vegetables, tea, coffee, cocoa, nuts, seeds, herbs, spices and extra virgin olive oil.1,6,7,10
Different foods provide different types and amounts of polyphenols, and the amount our bodies absorb and use can vary too.1,6 This is why a varied diet is a more practical approach than trying to get large amounts from one food alone.
There isn't currently an official recommended daily intake for polyphenols, either for general health or specifically for brain health.1,6 Research has looked at many different polyphenols, foods and amounts, which makes it difficult to set a single daily target. Different plants also provide different types of polyphenols, so rather than focusing on a specific number, variety is a good place to start.1
Try to aim for around 30 different plant foods across the week – including fruits, vegetables, wholegrains, beans, pulses, nuts, seeds, herbs and spices.11 While 30 plants isn't a specific recommendation for polyphenols or brain health, increasing the variety of plants you eat can naturally introduce a wider range of polyphenol-rich foods into your diet.
The final say
When it comes to polyphenols, variety really is the name of the game. While scientists are still uncovering exactly how these plant compounds may support brain health, the research so far is encouraging.
The good news? Getting more into your diet doesn’t need to mean a complete overhaul. Berries at breakfast, an extra helping of colourful veg, a cup of green tea or even a little dark chocolate can all add to your polyphenol intake. Alongside fibre, vitamins and minerals from a balanced, plant-rich diet – plus regular exercise, good-quality sleep and other healthy habits – those small choices can add up over time.
Want more ways to add plant variety to your diet? Explore our guide to the Mediterranean diet to get started.
1. El-Saadony MT, et al. Polyphenols: Chemistry, bioavailability, bioactivity, nutritional aspects and human health benefits: a review. Int J Biol Macromol. 2024;277(Pt 3):134223. https://www.sciencedirect.com/science/article/pii/S0141813024050281
2. Liu Y, et al. Dietary polyphenols as anti-aging agents: targeting the hallmarks of aging. Nutrients. 2024;16(19):3305. https://pmc.ncbi.nlm.nih.gov/articles/PMC11478989/
3. Fiore M, et al. Brain neurotrophins and plant polyphenols: a powerful connection. Molecules. 2025;30(12):2657. https://pmc.ncbi.nlm.nih.gov/articles/PMC12195725/
4. Pereira de Lima E, et al. Polyphenols, alkaloids, and terpenoids against neurodegeneration: evaluating the neuroprotective effects of phytocompounds through a comprehensive review of the current evidence. Metabolites. 2025;15(2):124. https://pmc.ncbi.nlm.nih.gov/articles/PMC11857241/
5. Godos J, et al. Molecular mechanisms underlying the neuroprotective effects of polyphenols: implications for cognitive function. EXCLI J. 2025;24:1262-1294. https://pmc.ncbi.nlm.nih.gov/articles/PMC12511531/
6. Di Lorenzo C, Colombo F, Biella S, Stockley C, Restani P. Polyphenols and human health: the role of bioavailability. Nutrients. 2021;13(1):273. https://www.mdpi.com/2072-6643/13/1/273
7. Pap N, et al. Berry polyphenols and human health: evidence of antioxidant, anti-inflammatory, microbiota modulation, and cell-protecting effects. Curr Opin Food Sci. 2021;42:167-186. https://www.sciencedirect.com/science/article/pii/S2214799321001028
8. Cheng N, et al. Wild blueberry extract intervention in healthy older adults: a multi-study, randomised, controlled investigation of acute cognitive and cardiovascular effects. Nutrients. 2024;16(8):1180. https://pmc.ncbi.nlm.nih.gov/articles/PMC11054866/
9. Whyte AR, et al. Improved metabolic function and cognitive performance in middle-aged adults following a single dose of wild blueberry. Eur J Nutr. 2021;60(3):1521-1536. https://pubmed.ncbi.nlm.nih.gov/32747995/
10. Liczbiński P, Bukowska B. Tea and coffee polyphenols and their biological properties based on the latest in vitro investigations. Ind Crops Prod. 2022;175:114265. https://www.sciencedirect.com/science/article/pii/S092666902101030X
11. McDonald D, et al. American Gut: an open platform for citizen science microbiome research. mSystems. 2018;3(3):e00031-18. https://journals.asm.org/doi/10.1128/msystems.00031-18
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