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Food as Protection from Air Pollution

From Washington State to the Florida Everglades, much of the U.S. is or has recently been under threat of wildfire activity.

To date, current U.S. wildfire activity is exceptionally high, with nearly 875,000 acres burned and 49 large, uncontained fires. This trend of increasing wildfire acreage and severity aligns with a multi-year pattern, as the annual acres burned since the 1980s have been steadily climbing, with 2024 seeing a near-record 8.9 million acres burned.

What many may forget is that air pollution is a major health concern for people around the world, not just when fires are raging.

Pollution as a Global Crisis

Air pollution, which includes smoke inhalation from wildfires, poses significant risks to both environmental and human health. The World Health Organization (WHO) reports that air pollution causes the death of seven million people per year globally. Living in urban areas with high levels of pollution can exacerbate health issues, such as asthma, bronchial diseases, and heart disease.

With the challenges of air pollution becoming increasingly prevalent, scientific research provides new insights into how our diet can protect us from the harmful effects of air pollution and the ways that we can reduce the impact through various foods.

The Role of Antioxidants in Combating Air Pollution

Oxidative stress and inflammation are two major biological responses to air pollution.

Fine particles, smaller than 2.5 microns, can penetrate deep into the lungs and potentially enter the bloodstream, causing low-grade inflammation and oxidative stress. These processes are thought to aggravate or even drive chronic diseases.

Antioxidants are substances that neutralize harmful free radicals produced in the body as a result of exposure to toxic air particles. Free radicals are unstable molecules that can cause inflammation, leading to a range of health issues, from diseases to premature aging.

The existing literature on the subject suggests that some harmful effects of air pollution may be modified by the intake of essential micronutrients (such as B vitamins, and vitamins C, and E), omega-3 fatty acids, Mediterranean diet guidelines and cruciferous and apiaceous vegetables.

By ensuring that our diet is rich in antioxidants, we can help our bodies protect themselves from the damaging effects of air pollution.

Mediterranean Diet

The Mediterranean diet emphasizes consumption of plant-based foods, olive oil and fatty fish with omega 3s to provide a diet highly enriched in antioxidants and anti-inflammatory compounds.

A large cohort study with detailed diet information at the individual level assessed whether a Mediterranean diet modified the association between long-term exposure to ambient air pollution and cardiovascular disease mortality risk.

The study found that those with a higher adherence to a Mediterranean-style diet had significantly lower rates of air pollution-related mortality.

This suggests that increased consumption of foods rich in antioxidant compounds may aid in reducing the considerable disease burden associated with ambient air pollution.

Cruciferous Vegetables

Broccoli and other cruciferous vegetables can dramatically boost the detox enzymes in our liver and help decrease the level of inflammation within our bodies. This may explain why eating more than two cups of cruciferous veggies a day is associated with a 20% reduced risk of dying, compared to eating a third of a cup a day or less.

The cruciferous compound sulforaphane is a powerful inducer of our detox enzymes and has been extensively researched for its cancer-fighting abilities. Recent studies have also looked at its ability to fight the inflammatory impact of pollutants.

In one study, participants who consumed a regular broccoli sprout extract (equivalent to one to two cups of broccoli a day) experienced a decreased level of inflammation in their airways from pollutants compared to those who did not consume the extract.

Foods like arugula, broccoli, Brussels sprouts, cabbage, cauliflower, kale, radish, and turnips, are a way to combat the long-term health risks of air pollution.

Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fatty fish like salmon and tuna, as well as in fish oil supplements, have been shown to offer protection against the cardiovascular effects of air pollution.

A study by the Environmental Protection Agency (EPA) revealed that individuals with higher levels of omega-3 fatty acids in their blood experienced less adverse effects from short-term exposure to outdoor air pollution.

It found that individuals with higher levels of these fatty acids experienced improved lung and vascular function following short-term exposure to NO2.

Regular intake of foods such as chia seeds, flaxseeds, and walnuts, can mitigate these effects of nitrogen dioxide.

Apiaceous Vegetables

Apiaceous vegetables, such as celery, carrots, parsnips, and parsley, have been found to protect the body from the accumulation of acrolein, a lung and skin irritant present in cigarette smoke and automobile exhaust.

A study by the University of Delaware discovered that these vegetables support detoxification by increasing antioxidant enzyme activity in the liver.

Vitamin C-rich Foods

Vitamin C is a potent antioxidant that can help the body eliminate free radicals and reduce the impact of air pollution. Vitamin C is also a water-soluble vitamin and potent antioxidant that should be prioritized in a diet designed to combat the effects of pollution. The human body cannot produce or store vitamin C, so it’s crucial to include it in our diet daily.

Vitamin C works to recycle vitamin E, as well as being essential for collagen synthesis. Collagen synthesis helps make our muscles and tissues resilient.

Foods rich in vitamin C, such as oranges, broccoli, kiwi, cabbage, and turnip greens, can help maintain healthy levels of vitamin C in the lungs.

Vitamin B-rich Foods

Columbia University conducted a study that concluded that B vitamins could prevent particulate pollution from affecting heart rate variability and provoking inflammation.

According the lead scientist Jia Zhong, a huge consideration is the expression of genes, stating that pollution can activate normally quiet “bad genes,” and that B vitamins may keep those potentially dangerous genes silent.

Read our post on epigenetics to learn more how genes are expressed.

Vitamin E-rich Foods

Vitamin E is another powerful antioxidant that can help protect against the harmful effects of air pollution. According to studies, there exists an association between the amount of vitamin E in our bodies, and exposure to particulate pollution and how well our lungs function.

Plant-based cooking oils like rice bran oil, sunflower oil, olive oil, and canola oil, as well as almonds and sunflower seeds, are excellent sources of vitamin E.

Other Factors to Build Resistance to Air Pollution

In addition to consuming the foods listed above, it’s essential to maintain a healthy, balanced diet to build resistance against air pollution.

Adopting certain lifestyle habits can further reduce the impact of air pollution on your health.

Some of these habits include:

  • Regular exercise to increase lung capacity and improve respiratory function
  • Quitting smoking, as it can cause premature aging of the lungs and increase the risk of lung diseases
  • Adopting good hygiene practices, such as washing hands regularly and avoiding crowded areas during flu season, to prevent lung infections
  • Maintaining good indoor air quality to minimize exposure to pollutants in the home

Scientific evidence supports the notion that diet plays a crucial role in mitigating the adverse effects of air pollution on human health. Adopting specific dietary patterns, such as the Mediterranean diet or increasing the intake of the above-mentioned nutrients, can help reduce pollution-related health risks.

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Why are Artificial Food Dyes Fading Out?

Imagine your kid’s favorite snack—maybe neon-orange Cheetos or rainbow Froot Loops—suddenly looking a little…muted. Why the sudden change? Were we unknowingly feeding our kids toxic dyes all along?

This sudden shift isn’t about fear, nor has science definitively proven these dyes are dangerous. It’s because consumers are asking for more transparency, regulators are tightening up approvals, and manufacturers now have better natural options that work just as well—without changing taste, shelf life, or stability.

What’s Triggering the Change?

As we previously reported with regard to red food dyes, the “Make America Healthy Again” initiative, led by Health Secretary Robert F. Kennedy, Jr. and FDA Commissioner Marty Makary, is driving a nationwide phase-out of petroleum-based synthetic food dyes by 2026. Red No. 3 will be banned by January 15, 2027.

“Every day, children are exposed to synthetic chemicals in food that serve no purpose and threaten their health,” Kennedy said in a July press release. “The FDA’s approval of gardenia blue shows we’re finally putting kids first… cutting through industry influence and taking decisive action.”

Science does not completely support this fact, but nonetheless, about 40% of U.S. food manufacturers have pledged to eliminate synthetic dyes—a shift akin to repainting a neon sports car with eco-friendly matte paint.

Flashy is out, cleaner conscience is now in.

Food companies were not deliberately trying to poison various foods but there was a clear set of practical reasons to use synthetic dyes:

  1. Cost and Scalability. Synthetic dyes can be scaled much more efficiently than natural dyes at a lower cost.
  2. Vibrancy and Consistency. Synthetics give the intense vibrant and highly consistent colors where as natural colors are less vivid and can vary from batch to batch.
  3. Stability. This might be the key reason for synthetics. They are resilient to light, heat, and PH degradation.

The Regulatory Environment

The FDA requires that the color additive must be ‘safe’ for their intended use. In other words, a reasonable certainty of no harm based on scientific evidence.

The European Union allows regulators to take protective measures in the face of scientific uncertainty. They prioritize ‘potential harm’ even though the scientific evidence is not conclusive.

Many other countries such as Australia and Japan also take the stringent view of artificial dyes.

Major Brands Leading the Charge: Who’s Changing & How

The phase-out isn’t just a policy push—it’s transforming some of America’s most iconic brands.

Nestlé USA has already made 90% of its U.S. product line dye-free and aims for full removal by mid-2026. Products like Nesquik now use beet juice and turmeric, while Toll House morsels are transitioning to paprika-based colors. Nestlé had already made these changes in Europe, and the U.S. shift reflects a growing push for global consistency.

PepsiCo is rolling out dye-free versions of Lay’s and Tostitos in schools this fall, with broader retail updates planned by 2026. Brightly colored beverages like Mountain Dew and Gatorade are now testing algae- and turmeric-based hues in select markets. The company is leaning into a “clean label” rebrand aimed squarely at health-conscious parents.

Welch’s Fruit Snacks will be fully reformulated by early 2026, replacing Red 40 with strawberry concentrate and purple carrot juice. A naturally derived blue is in testing for mixed berry packs, and the reformulation has already boosted sales in Europe.

Blue Bell, along with major ice cream producers like Breyers and Turkey Hill, plans to transition between 2027–28. Their popular Rainbow Sherbet will incorporate spirulina, turmeric, and beet extracts, while the birthday cake flavor will swirl in gardenia blue.

Other major players are making moves, too:

  • Kraft Heinz is already using annatto in classic Mac & Cheese and will eliminate synthetic dyes in its flavored lines.
  • General Mills is shifting Lucky Charms marshmallows to spirulina-based blues and carrot-derived oranges.
  • Tyson Foods will remove Yellow 5 and Yellow 6 from its kids’ chicken nuggets, opting for turmeric and annatto instead.

Meanwhile, Mars remains a holdout—despite removing dyes in Europe, the U.S. versions of Skittles and M&M’s still contain synthetics. The Texas Attorney General is currently investigating whether the company misled consumers about potential health risks.

Since these dyes seem to be a good replacement, we ask ourselves, ‘why not?’

What the Science Really Says

Right now, the science on synthetic food dyes is far from conclusive.

Most of the concerns we hear—hyperactivity, behavioral issues, cancer—are based on limited, largely animal-based, or correlational studies. That doesn’t mean they should be dismissed outright. But it does mean we need more high-quality, human-based research before we sound the alarm.

Behavior & ADHD: Is There a Real Link?

For decades, researchers have asked whether artificial dyes affect children’s behavior. Some studies suggest a possible link—especially in a small subset of genetically susceptible children—but findings are mixed and inconsistent.

  • A 2007 UK study found that certain dye blends (including Red 40, Yellow 5, and Yellow 6) may worsen hyperactivity in some kids, leading the EU to mandate warning labels.
  • A 2022 review in Nutrients echoed this: while most children show no reaction, some “sensitive subgroups” may experience behavioral shifts. Still, evidence of a broad population-level risk remains weak.
  • The FDA reviewed these studies and concluded that there’s insufficient proof of causation.

DNA Damage & Cancer Risk: What’s the Real Risk?

Animal research has raised red flags around some synthetic dyes—but translation to human risk is complicated.

  • Red No. 3 has been linked to thyroid tumors in rats, leading to its phase-out in drugs and now foods under the FDA’s Delaney Clause.
  • Red 40 and Allura Red AC have caused DNA damage and gut inflammation in rodent studies. One 2022 study in Nature Communications found Allura Red altered gut bacteria in mice in ways that might contribute to inflammatory diseases.

But again, human data is inconclusive:

  • Large-scale studies (like the French NutriNet-Santé cohort) have associated high dye intake with certain cancers—but correlation doesn’t mean causation, especially in diets filled with other ultra-processed ingredients.

“It’s not that synthetic dyes cause cancer in people—we don’t have that evidence,” explains Dr. Lisa Lefferts of the Center for Science in the Public Interest. “But why accept any possible risk when safer, natural options now exist?”

Will People Eat a Duller Rainbow?

One of the biggest unknowns in this natural dye transition isn’t just science or safety—it’s consumer psychology.

Eating is a full sensory experience. We don’t just taste our food—we see it first. For decades, consumers have been trained to associate vivid blues, glowing oranges, and electric pinks with flavor, fun, and freshness. That’s about to change.

Natural colors—while safer—tend to be softer, earthier, and more muted. Beets don’t scream red like Red 40. Turmeric is yellow, yes, but not neon. And gardenia blue? Closer to denim than electric. And natural colors in ice creams can fade or bleed more easily.

“We’re entering a new era of food aesthetics,” says Dr. Charles Spence, a sensory psychologist at Oxford University. “Color creates expectation. A bright blue drink is perceived as sweeter—even if it’s not. Shifting those cues will take time and re-education.”

“Color affects how we think something will taste—even before we put it in our mouths,’ adds Rachel Herz, Ph.D., author of Why You Eat What You Eat.

‘If something looks less vivid, consumers may perceive it as less flavorful, even if the formula hasn’t changed at all.”

Brands are aware. That’s why many are phasing changes slowly, running test markets, and pairing reformulations with new packaging and marketing strategies to “retrain” visual expectations.

We expect to see:

  • “Natural look” campaigns showcasing muted, earth-toned versions of classic snacks
  • Label claims like “colored with turmeric & beet juice” replacing synthetic dye codes
  • More transparency about ingredients and sourcing

But the big question is: Will kids—and parents—accept that their snacks look a little less bright if it means a cleaner label?

“In blind taste tests, most people can’t tell the difference,” says a product developer for a leading snack brand. “But put that same product in front of them with a faded color? Suddenly, it feels different. That’s the challenge.”

The evidence against synthetic dyes isn’t ironclad—but neither is it irrelevant. Most studies are preliminary, animal-based, or show only weak correlations in humans.

Still, the fact remains: these dyes don’t improve taste, nutrition, or shelf life. They are purely cosmetic. Given our knowledge today, most people would choose a healthier beet juice dye than Red dye No. 40 for their children.

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Magnesium: The Mighty Mineral

Magnesium is a multitasking workhorse, working behind the scenes to keep the body running smoothly. In fact, its effects are so encompassing that this mineral participates in over 300 metabolic reactions, everything from metabolizing glucose and muscle health to mood and bone strength.

What makes magnesium so special is its role in cellular activity. Mitochondria is the cell’s energy provider, producing ATP (adenosine triphosphate) to fuel cellular processes. However, magnesium is required for ATP to actually work. Without sufficient levels of magnesium, ATP becomes biologically inactive.

Are You Getting Enough?

Unfortunately, many of us don’t get enough magnesium in our diets: roughly half of Americans fall short of the recommended intake. And the effects of low magnesium can be surprisingly debilitating to our health, including type 2 diabetes, heart disease, osteoporosis, and migraines.

Here is the recommended daily value of magnesium based on our age and gender:

Thinking you might be deficient? Here are some tell-tale signs your body isn’t getting enough magnesium:

  • Muscle cramps and twitches
  • Chronic fatigue
  • Trouble falling or staying asleep
  • Anxiety or feeling “wired but tired”
  • Headaches or migraines
  • Irregular heartbeat
  • Chocolate cravings

Some good news is that you can eat your way toward your ideal magnesium level by adding magnesium-rich foods like green leafy veggies, nuts, seeds, and whole grains to your diet.

However, it’s unlikely foods will provide all the magnesium that you need.

And to complicate matters, various forms of magnesium have different effects on our metabolic functioning. But if you take enough milligrams per day overall, you’re on the right track toward healthy cellular activity and metabolic functioning.

This is where supplements come in: they’re an effective way to help bridge the gap while targeting specific concerns with our body.

Understanding Magnesium Compounds

Each supplement form of magnesium behaves a bit differently in the body, which is why we’re breaking down the main types you see on the shelves at your grocery store via their general benefits.

Let’s start with magnesium’s main benefit…

Digestive Issue Relief

Magnesium Citrate:

Magnesium citrate is among the most popular, because it’s a highly absorbable compound that’s easy on the gut. It’s considered an osmotic laxative, which is a natural way for the body to draw water into the intestines without the cramping sensation, unlike other laxatives.

Other uses include boosting low magnesium levels and helping to lower anxiety, though more research is needed.

Sources: You can enrich your diet in magnesium citrate by combining multiple ingredients like magnesium-rich salmon with citrus fruits. This will give you a head start with about 60mg of magnesium per serving, and hopefully improved regularity. (Here’s a delicious recipe for rosemary & lemon salmon to get you on your way.) As a supplement, magnesium citrate is often taken in tablet or liquid form, typically in doses of 100 to 300mg. Due to its laxative effect, start with a low dose and increase as needed.

Magnesium Lactate:

Magnesium lactate is gentle on the stomach and well absorbed, so it’s a good option for people who can’t tolerate other supplements or need higher doses for chronic constipation. Other uses indicate it might help promote a feeling of calm and relaxation, but evidence is limited.

Sources: Magnesium lactate also isn’t found in a particular food, but is used as a food additive in flours and dairy products to fortify foods and regulate acidity. Lactic acid alone is naturally found in fermented foods and some cured meats, so some soy-glazed almonds can provide about 80mg of magnesium lactate.

As a supplement, magnesium lactate is often available in capsule form, with dosages from 80 to 300mg.

Magnesium Oxide:

Magnesium oxide can relieve heartburn and indigestion, and its laxative effect is useful for constipation. Though some people use it to increase magnesium levels, it’s poorly absorbed in the body, making it less effective than magnesium citrate and other magnesium compounds.

Other uses include helping to relieve migraines and reducing high blood pressure. For example, 500 mg daily has been shown to help reduce migraine frequency and lower blood pressure, a finding replicated in small studies.

Sources: Magnesium oxide can only be found in supplement tablets. For constipation, the recommended dosage is 500 mg tablets, taken 2 to 4 times daily, accompanied by plenty of water. Because magnesium oxide can cause loose stools, it’s best to start with a smaller dose.

Boosting Magnesium Levels

Magnesium Chloride:

Magnesium chloride is highly bioavailable and dissolves easily in water. Because of its water solubility, it’s mainly used to raise magnesium levels to recommended levels.

Like other forms of magnesium, other uses include easing constipation or indigestion issues. It’s also common in salt baths to soothe muscles (similar to Epsom salts, or magnesium sulfate), though evidence of skin absorption is limited.

Sources: Since chloride comes from table salt and seawater, you can pair it with some seasoned bitter greens at 75mg, or roasted and salted pumpkin seeds at 150mg. But the most common way to absorb magnesium chloride is via tablets or liquids. Typical doses have 100–300 mg of magnesium.

Magnesium Malate:

Magnesium malate combines magnesium with malic acid. It’s highly bioavailable, making it a quicker fix to correct low magnesium levels than other magnesium compounds, like magnesium oxide.

Other uses include helping to relieve chronic fatigue or fibromyalgia symptoms, but more research is needed. Also, small studies hint it may help with muscle pain and tiredness. This compound also has a mild laxative effect.

Sources: Typical supplements range from 100 mg to 500 mg and can be tolerated up to twice daily without issue. While magnesium malate itself isn’t in foods, malic acid is abundant in fruits like apples and grapes. So consider making a marinated kale, apple, and almond salad, which will naturally provide 125mg of magnesium to your diet.

Brain, Sleep & Emotional Health

Magnesium L-Threonate:

Magnesium L-threonate has been shown to increase magnesium levels in brain cells, which, in turn, supports cognitive function and mood. Reported benefits include improved memory and learning, and relief from mild depression and age-related memory loss.

Sources: Magnesium L-threonate is a synthetic compound derived from vitamin C metabolism (threonic acid). Typical supplements range from 1,000 to 2,000mg, which seems high but yields only 60 to 120 mg of magnesium. Most people prefer taking it in the evening to support sleep and memory.

Magnesium Glycinate:

Magnesium is paired with glycine, a calming amino acid that’s highly absorbable and gentle on our digestive system. Magnesium glycinate is popular for its established relaxation benefits, with studies showing that it can aid in reducing anxiety and improving mood and sleep quality. It’s a good general-purpose supplement when you want magnesium plus a bit of extra calm.

Sources: Glycine is found in protein-rich foods like fish, meat, dairy, and legumes, foods that also tend to have adequate magnesium counts. For supplemental dosing, it’s most widely available in 200 to 400mg capsules. Because it’s so gentle, many people take it nightly to help with their sleep.

Cardiovascular health

Magnesium taurate:

Research on magnesium taurate suggests both magnesium and taurine, an amino acid, support healthy blood sugar and blood pressure levels. Animal studies showed magnesium taurate significantly lowered high blood pressure. Though human data is limited, this form is also touted for promoting heart health.

Sources: Taurine is found in animal proteins, especially in meat and seafood. By eating lean meats, fish, and dairy, you can support your taurine intake. You can couple that with magnesium-rich foods to boost its effects. For supplements, a typical dose is 1,000–2,000 mg of magnesium taurate per day, which provides about 250mg of magnesium.

Crib Notes on Magnesium

Indisputably, we all need enough magnesium in our diets to support the proper functioning of our bodies. For my needs, I find magnesium L-threonate and magnesium glycinate to work well with my diet and health goals for reducing brain fog and getting better sleep. With supplements and eating foods like salmon, lentils, and eggs, I can easily reach my essential magnesium needs of 320mg a day.

But the choice of which magnesium form is yours and your healthcare provider’s decision to make. And here’s a tip: if your stomach or digestive system is sensitive, consider reducing your overall magnesium intake or trying gentler forms like magnesium lactate or glycinate.

Keep these points in mind as you make your supplement selection, but be sure to consume lots of magnesium-rich foods, too.

  • Promote digestive regularity with magnesium citrate or lactate
  • Effectively raise low magnesium levels with magnesium chloride or malate
  • Support heart and blood sugar health with magnesium taurate
  • Target the brain and memory with magnesium L-threonate
  • Reduce anxiety and improve sleep with magnesium glycinate
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Do Magic Mushrooms Prevent Aging?

A groundbreaking study in Nature’s npj Aging Journal (July 2025), just made waves by showing that psilocybin, the psychedelic compound in “magic mushrooms,” might extend our lifespan, as shown in its mice subjects. The findings are bold enough to have some calling psilocybin a potential “geroprotective agent”—a compound that could slow aging at the cellular level.

Mushrooms are gaining traction everywhere.

But before you swap your salmon and spinach for psychedelic microdoses, here are four things that research on the benefits of psilocybin reveals—and why, for now, your best anti-aging prescription may still be on your plate.

1. Psilocybin’s Big Anti-Aging Breakthrough

The July 2025 study marks the first time psilocybin’s anti-aging effects were tested at both the cellular and organism level.

The Results That Stunned Researchers:

  • In human cells: Fibroblasts, cells that connect other tissues or organs in the body, treated with psilocin (the active metabolite of psilocybin) lived up to 57% longer. Furthermore, markers of cellular aging dropped significantly, including the preservation of telomeres—the DNA “shoelace caps” that protect chromosomes.
  • In aged mice (~60 human years): Monthly 5-15mg/kg doses of psilocybin boosted 10‑month survival rates to 80% compared to 50% in untreated controls. The mice lived 30% longer, had less oxidative stress, improved DNA repair, and experienced longer telomeres (protection of chromosomes from deterioration). Even physical signs of aging—graying fur, hair loss, slowed mobility—improved.

These results can be explained by psilocybin’s several mechanisms of action.

In particular, this compound appears to activate serotonin receptors found on nearly all cell types—not just in the brain. It may also switch on SIRT1, often referred to as the “longevity gene,” reduce oxidative stress by boosting the antioxidant pathway Nrf2 while dialing down Nox4, a major source of damaging free radicals, and support DNA repair by reducing GADD45a expression.

Expert Take

As the below researchers can attest, the excitement surrounding psilocybin’s effect on longevity is palpable. However, human trials are still years away. Additionally, these effects were observed at high, intermittent doses, not at microdosing levels.

But its potential for long-term human health cannot be underestimated:

“Psilocybin appears to slow the ‘wear and tear’ that accompanies aging. Mice and cells are healthier and live significantly longer…

‘Most cells in the body express serotonin receptors, and this study opens a new frontier for how psilocybin could influence systemic aging processes, particularly when administered later in life.”

– Dr. Louise Hecker, senior study author, Emory University

2. Microdosing: More Mirage than Miracle

Psilocybin microdosing is the practice of taking trace amounts of the chemical compound, as opposed to larger doses taken for the anti-aging study.

Microdosing, a trend that really took hold during the lock-down days of Covid, is one of Silicon Valley’s favorite “biohacks” for creativity and focus. However, the evidence for mental clarity remains underwhelming.

What the Studies Show

  • A 2022 double-blind trial at Maastricht University found no measurable cognitive or creativity gains despite participants reporting improved mood and focus.
  • A 2024 systematic review concluded that most reported benefits are expectation-driven, not biological.

Expert Take

“It may only work in some people and not in other people, so it makes it hard for us to measure it under laboratory conditions” states Dr. Harriet de Wit of University of Chicago.

3. Functional Mushrooms: Helpful, but Not Revolutionary

Non-psychedelic mushrooms like lion’s mane get plenty of attention for brain health. A 2023 placebo-controlled study showed that 1.8 grams per day improved cognitive response time and reduced stress after four weeks.

But experts caution these effects are modest and unlikely to dramatically alter aging or brain health. Think of lion’s mane as a “supporting actor,” not the star.

4. Food: The Evergreen Anti-Aging MVP

While psilocybin research is exciting, decades of nutrition science still make diet your most proven mental and metabolic upgrade.

The MIND Diet Advantage

A cohort of nearly 93,000 adults found that:

  • Strict adherence to the MIND diet (Mediterranean + DASH) lowered dementia risk by 9%.
  • Improving adherence over time dropped risk by up to 25%.

Unlike isolated supplements, whole foods deliver nutrients in combinations your body evolved to use.

To paraphrase the findings of Dr. Russell Sawyer in the REGARDS cognitive study:

Your salad is still beating psilocybin by decades. The most powerful anti-aging tools are still on your plate. 

The Science of Food-Driven Cognitive Support

Psilocybin’s early research is thrilling, but decades of nutrition science already show that certain whole foods can influence many of the same biological pathways linked to brain health, mental clarity, and even slower cognitive aging.

Here’s the science behind key foods—and why they work:

Fatty Fish (Salmon, Mackerel, Sardines)

Key Compounds: EPA and DHA omega‑3 fatty acids

Leafy Greens (Spinach, Kale, Swiss Chard)

Key Compounds: Folate, vitamin K1, lutein, and nitrates

  • How They Work:
    • Folate and B vitamins reduce homocysteine, an amino acid linked to neurodegeneration when elevated.
    • Vitamin K1 supports sphingolipid synthesis, a key component of neuronal membranes.
    • Lutein accumulates in brain tissue, where it acts as an antioxidant, protecting neurons from oxidative stress.
    • Dietary nitrates enhance cerebral blood flow by boosting nitric oxide production, improving oxygen and nutrient delivery to brain tissue. In the Rush University MIND diet study, 1–2 servings of greens per day made participants cognitively 11 years “younger” than those who rarely ate them.

Berries (Blueberries, Blackberries, Strawberries)

Key Compounds: Anthocyanins and other polyphenols

  • How They Work:
    • Polyphenols activate the Nrf2 antioxidant pathway (the same one psilocybin influenced in the aging study), reducing oxidative stress and inflammation.
    • They modulate gut microbiota, increasing short-chain fatty acids that cross the blood-brain barrier and regulate neuroinflammation.
    • Some anthocyanins can cross into brain tissue directly, improving neuronal signaling and memory formation in the hippocampus. Clinical trials show 12 weeks of daily blueberry supplementation improves delayed recall and executive function in older adults.

Nuts & Seeds (Walnuts, Flaxseed, Pumpkin Seeds)

Key Compounds: Alpha-linolenic acid (ALA), magnesium, and polyphenols

  • How They Work:
    • ALA (a plant omega‑3) converts in small amounts to EPA/DHA, providing mild anti-inflammatory benefits.
    • Magnesium regulates NMDA receptor activity, crucial for synaptic plasticity and learning.
    • Walnuts, in particular, contain polyphenols that suppress oxidative stress in brain tissue. High nut consumption (5+ servings/week) in the PREDIMED trial correlated with better memory and slower cognitive decline.

Fermented & Fiber-rich Foods (Kefir, Yogurt, Lentils, Whole Grains)

Key Compounds: Prebiotic fibers and probiotic bacteria

  • How They Work:
    • Fibers feed beneficial gut bacteria, increasing production of short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory effects in the brain. Clinical studies link higher SCFA levels with better cognitive flexibility and lower risk of age-related cognitive impairment.
    • Gut microbes influence serotonin synthesis—90% of serotonin is produced in the gut—and modulate the gut-brain axis.

Dark Chocolate & Green Tea

Key Compounds: Flavanols and L-theanine

  • How They Work:
    • Flavanols enhance cerebral blood flow and support BDNF expression.
    • L-theanine modulates alpha brain waves, promoting a calm yet alert mental state—similar to meditation. [HP2]

Why This Matters

Many of these mechanisms—lowering oxidative stress, supporting BDNF, preserving membrane integrity, and even activating Nrf2—mirror the pathways psilocybin is now being investigated for. But unlike psilocybin, which is still experimental, these foods have decades of human data supporting their safety and effectiveness.

Until we have a better picture of psilocybin’s benefits, here are some things you can do now and what to watch for as the research progresses:

Do Now

Watch for Later
Eat a plant-diverse, whole-food MIND-style diet Follow human clinical trials on psilocybin geroprotection
Include oily fish, nuts, colorful fruits & vegetables Look for studies testing safe dosing & timing protocols
Manage sleep, stress & exercise—diet works best with lifestyle habits Avoid microdosing as an “anti-aging” strategy

As Dr. Hecker herself stressed, “Translating these results to human therapies will take years of careful research. For now, lifestyle still matters more than any single compound.”