Researchers studied nearly 2,500 people over age 60 to see how vitamins B2 and E affect thinking and memory skills. They found that people who ate more of both vitamins had sharper minds, but the amount matters. The vitamins work best together when you get enough B2 and a moderate amount of E. This suggests that eating the right balance of these nutrients might help keep your brain working well as you age, though more research is needed to confirm these findings.

The Quick Take

  • What they studied: Whether eating foods rich in vitamins B2 and E together helps older adults think more clearly and remember better
  • Who participated: 2,497 people aged 60 and older from a national health survey conducted between 2011 and 2014, representing a diverse group of American seniors
  • Key finding: People who ate more vitamin B2 and E had about 25-55% lower chances of having poor thinking skills. The vitamins seemed to work best together, but only up to a certain amount of vitamin E—too much vitamin E actually reduced the benefit
  • What it means for you: Eating foods with these vitamins may help keep your mind sharp as you get older. However, this is one study showing a connection, not proof that supplements will help. Talk to your doctor before making big changes to your diet or taking supplements

The Research Details

This was a cross-sectional study, which means researchers looked at a large group of people at one point in time and compared their vitamin intake to their thinking abilities. The researchers used information from a national health survey that asked people what they ate over two days and gave them a simple test where they matched numbers to symbols as quickly as possible—a common way to measure how fast your brain works. They then used statistical tools to figure out whether people who ate more vitamins B2 and E scored better on this test, while accounting for other factors like age, education, exercise, and health conditions that might affect thinking skills.

This approach is useful because it looks at real-world eating patterns and actual cognitive performance in a large, diverse group of older adults. By studying how two vitamins work together rather than separately, the researchers could discover that the combination matters—something that wouldn’t show up if they only looked at each vitamin alone. Understanding these interactions helps scientists give better advice about nutrition for brain health.

This study used data from a well-established national health survey with careful dietary tracking and standardized cognitive testing, which are strengths. However, because it’s a snapshot in time rather than following people over years, we can’t be certain that the vitamins caused better thinking—only that they’re connected. The researchers adjusted for many other factors that affect brain health, which makes the results more reliable. The findings are interesting but should be confirmed by other studies before making major dietary changes.

What the Results Show

People who ate more vitamin B2 had about 26% lower odds of having poor thinking skills compared to those who ate less. Similarly, people who ate more vitamin E had about 27% lower odds. When researchers looked at people who had high amounts of both vitamins, the benefits were even stronger—up to 56% lower odds in some groups. Interestingly, the relationship between these vitamins wasn’t straightforward. When vitamin E intake was moderate (less than 18 mg per day), the two vitamins seemed to work together in a helpful way. But when vitamin E intake went higher, this teamwork effect weakened or even reversed, suggesting that more isn’t always better.

The strongest protection against poor thinking skills appeared in people who ate plenty of vitamin B2 but only moderate amounts of vitamin E. People who ate high amounts of both vitamins also showed strong benefits. This suggests that the balance between these two nutrients matters more than just getting a lot of either one. The researchers found these patterns held true even after accounting for age, education level, physical activity, smoking, alcohol use, and various health conditions.

Earlier research has shown that individual vitamins like B2 and E are important for brain health, but most studies looked at them separately. This is one of the first studies to carefully examine how these two vitamins interact with each other. The finding that they work best together at certain doses is new and suggests that nutrition guidelines might need to consider how different vitamins work as a team, not just focus on individual nutrients.

Because this study looked at people at one point in time, we can’t prove that eating these vitamins actually caused better thinking—only that they’re connected. People’s memory of what they ate might not be perfectly accurate. The study also can’t explain why the vitamins interact the way they do or whether the benefits would last over many years. Different groups of people might respond differently to these vitamins, and the results might not apply equally to all older adults. More research following people over time would help confirm these findings.

The Bottom Line

Eat foods rich in vitamin B2 (like eggs, almonds, mushrooms, and whole grains) and vitamin E (like nuts, seeds, and vegetable oils) as part of a balanced diet. There’s moderate evidence that this may support brain health in older adults. Don’t rely on supplements without talking to your doctor first, as the interaction between these vitamins at high doses isn’t fully understood. Focus on getting these nutrients from whole foods rather than pills.

This research is most relevant to people over 60 who are concerned about keeping their minds sharp. It may be especially interesting to those with family history of memory problems or cognitive decline. People taking vitamin supplements should discuss their intake with their doctor to make sure they’re getting the right balance. This doesn’t apply to younger adults or people with certain medical conditions that affect nutrient absorption.

Brain health benefits from improved nutrition typically take weeks to months to become noticeable, and the strongest effects usually appear over years of consistent healthy eating. Don’t expect immediate changes in memory or thinking speed. Think of this as a long-term investment in brain health rather than a quick fix.

Want to Apply This Research?

  • Log your daily intake of vitamin B2 and E-rich foods (eggs, almonds, spinach, sunflower seeds, vegetable oils) and track your weekly cognitive activities like puzzles, reading, or memory games to monitor your mental sharpness over time
  • Add one vitamin B2-rich food and one vitamin E-rich food to your daily meals—for example, scrambled eggs at breakfast and a handful of almonds as a snack—and use the app to remind you of these additions until they become habits
  • Track your food intake weekly and note any changes in mental clarity, memory, or focus over 8-12 weeks. Use the app’s cognitive activity feature to periodically test yourself on simple memory or speed tasks to see if you notice improvements

This research shows an association between vitamin intake and thinking skills in older adults, but does not prove that taking these vitamins will improve your brain function. Individual results vary based on genetics, overall health, and other lifestyle factors. Before making significant dietary changes or starting supplements, especially if you take medications or have health conditions, consult with your healthcare provider or registered dietitian. This information is for educational purposes and should not replace professional medical advice.