Understanding and support cognitive function & memory as you age

As we age, it's normal to occasionally forget where you left your keys or struggle to recall a name. But cognitive decline goes beyond these everyday lapses—it's a gradual weakening of cognitive function, memory, reasoning, attention, and problem-solving.​

At its worst, cognitive decline leads to dementia, including Alzheimer's disease, impacting millions worldwide. These conditions progressively harm brain health, causing memory loss, confusion, and trouble with daily tasks. In advanced stages, full dependence on caregivers is common, and no cure exists yet.

Recognising early signs is vital. Mild Cognitive Impairment (MCI) bridges normal age-related memory changes and serious dementia—an early warning where support for brain health and cognitive function may help.

Colourful, plant-rich eating patterns

A varied diet built around colourful fruits and vegetables, wholegrains, nuts, seeds and minimally processed ingredients is widely encouraged as part of long-term healthy eating. Many traditional dietary patterns emphasise plant diversity, healthy fats and a wide range of whole foods.


Eating approaches such as Mediterranean-style patterns focus on vegetables, berries, nuts, wholegrains, fish and olive oil, while limiting highly processed foods. These types of eating patterns are frequently discussed in nutrition research and are associated with positive long-term health trends when followed consistently as part of a balanced lifestyle.

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Lifestyle factors associated with cognitive health

Why Physical Activity Matters

Regular physical activity is widely recognised as an important part of a healthy lifestyle and may contribute to long‑term brain health as we age.​

Exercise can support the growth of new brain cells (neurogenesis), help maintain healthy blood flow to the brain, and support levels of Brain‑derived Neurotrophic Factor (BDNF), a protein involved in brain plasticity and neuron health.​

Aerobic activities such as brisk walking, cycling, and swimming, combined with resistance training and balance exercises, can help maintain cardiovascular fitness and support healthy brain structure, including areas associated with memory and thinking, as part of an overall healthy routine.​

Eating for a Sharper Mind

Berries, including haskap, are naturally rich in anthocyanins — the polyphenols that give them their vibrant colours. These deeply pigmented fruits are often highlighted in nutrition research exploring cognitive ageing and can be enjoyed as part of a varied, balanced diet built around whole, minimally processed foods.

Additional Protective Lifestyle Habits

Maintaining a healthy weight, getting adequate sleep, staying mentally stimulated through learning and puzzles, and fostering social connections are all recognised as important factors for supporting brain health. Managing cardiovascular risk factors like blood pressure and cholesterol levels is equally important, as heart health and brain function are closely connected.

"Haskap berries - sometimes referred to as ‘the berry of long life’ in traditional Ainu culture - are among the richest natural sources of anthocyanins, the compounds responsible for their deep colour. These polyphenols have been widely studied for their antioxidant properties and continue to attract interest in nutrition science. My passion is to apply rigorous research to create innovative, food-first products from haskap berries - connecting traditional knowledge with modern science and letting evidence guide every step."

Dr Evie Kemp. Co-Founder, Haskapa

Haskapa research into cognitive health

Scientific interest in anthocyanin-rich foods spans multiple research areas, including cognitive health. In a controlled, double-blind, dose-response study involving older adults, participants consumed varying doses of an anthocyanin-rich Haskapa Berry Powder under acute study conditions. The research assessed performance across a range of cognitive tasks, alongside measurements such as blood pressure and heart rate.

Under the specific conditions of the study, differences were observed in certain episodic memory tasks and selected cardiovascular measures at higher extract doses, compared with a matched control condition. These findings represent observations made within a tightly controlled research setting and do not imply that anthocyanin-rich foods produce the same effects in all individuals or when consumed as part of everyday diets.

Studies of this nature help illustrate how anthocyanin-rich foods are explored within cognitive research and contribute to the broader scientific discussion around diet and cognition.

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What are haskap berries?

Haskap are dark blue/purple berries native to Siberia and northeastern Asia, now cultivated in Canada and other regions. These berries are particularly rich in anthocyanins, including cyanidin-3-O-glucoside (C3G), a compound that is the subject of promising ongoing scientific research.

LEARN about anthocyanins

What are anthocyanins?

Anthocyanins are naturally occurring plant compounds responsible for the deep purple, blue and red colours found in many fruits and vegetables, particularly berries.

They are part of the wider group of polyphenols and contribute to the overall antioxidant content of these foods, which is one reason brightly coloured berries are often included in a healthy, balanced diet.

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The berry of long life?

The indigenous Ainu people of Hokkaido in Northern Japan considered the haskap as “the berry of long life.” They used the berries in traditional medicine to treat various ailments. The Ainu believed the berries improved vision, especially night vision, and contributed to overall health and longevity.

Today, haskap continues to attract interest due to its rich natural colour and polyphenol content, and it is increasingly enjoyed as part of a varied, balanced diet. Its long-standing cultural reputation highlights how this distinctive berry has been appreciated for generations as a symbol of nourishment and vitality.

How much anthocyanin do you need?

Although there is still no agreed daily intake value for anthocyanins, a recent review paper recommended that we eat 50mg anthocyanins per day for optimal benefit.

Most people in northern European counties, including the UK consume much lower amounts. So, taking just one to two teaspoons of Haskapa Berry Powder, each day will give you your daily anthocyanin boost.

LEARN about anthocyanins

Including berries in a balanced lifestyle

There is no single food that determines long-term health outcomes. Nutrition research consistently highlights the importance of overall dietary patterns, alongside factors such as physical activity, sleep and mental engagement.


Colourful, flavonoid-rich foods such as berries are often included in plant-rich eating patterns that emphasise variety and minimally processed ingredients. Enjoyed as part of a varied, balanced diet and active lifestyle, they offer a simple way to bring greater colour and diversity to everyday meals.

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Our product collection

  •  

    Haskapa Superfood Berry Powder

    An easy-to-use powder with a naturally concentrated berry profile, blending easily into yoghurt, porridge, and smoothies.

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  •  

    Haskapa Organic Superfood Berry Powder

    Organic version of our signature pure berry powder. This organic freeze-dried haskap berry powder is made with the whole berry and nothing else added.

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  • Black Haskapa container on a wooden surface with a light gray background
     

    The Haskapa Storage Jar

    Crafted from unique violet-tinted glass, this jar is more than just stylish. Its special design blocks out harmful light and moisture, keeping your berry powder fresh and protected.

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Top tips & takeways

  • Prioritise brain health early

    Lifestyle changes such as staying mentally active, moving daily, eating well, and managing stress can help delay or reduce cognitive decline, and it is never too late to start protecting your brain.

  • Make colour your cue 

    Deeply coloured fruits and vegetables, especially purple and blue berries, are rich in anthocyanins—the natural compounds responsible for their vibrant hues. Including a variety of these colourful whole foods in your diet is a simple way to add nutrient density and diversity to your daily meals.

  • Berries are powerful

    Berries are nutritional powerhouses, supplying antioxidants, fibre, and polyphenols. These nutrient-dense fruits can be enjoyed as part of a brain-healthy dietary pattern that emphasises colourful whole foods

  • Haskap leads the pack 

    Prized by the Ainu people for generations, haskap berries are now recognised for containing some of nature's highest concentrations of anthocyanins.

  • Aim for anthocyanins daily 

    A daily serving of Haskapa Berry Powder provides a concentrated source of anthocyanins and can be easily added to smoothies, yogurt, or oatmeal as part of a varied, balanced diet.

  • Think long-term

    No single food is a magic fix. Combining haskap and other anthocyanin-rich foods with regular exercise, quality sleep, and mentally stimulating activities is part of a well-rounded approach to healthy living.
Woman sitting on a couch holding a glass of red juice in a bright room with white curtains and a plant.

Why should berries feature regularly in our diets?

"One of the most striking things about berries is their colour. The deep reds, blues, purples and almost-black tones seen in strawberries, blackberries, blackcurrants, raspberries — and especially haskap berries — reflect the presence of naturally occurring plant compounds called polyphenols, which the berry produces for its own protection and which we benefit from when we eat them.

Within this broad family, berries are particularly known for their flavonoid content — and specifically anthocyanins, the pigments responsible for those intense blue and purple hues. Interest in flavonoid-rich foods has grown considerably in nutrition research, particularly within dietary patterns that emphasise plant diversity and minimally processed ingredients.

Including berries such as haskap as part of a varied, balanced diet is a simple way to bring both colour and plant variety to everyday meals."

Julie Weston. Lead Nutritionist, Haskapa

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Learn more

References

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2. Shimoyama Y, editor. The hascup – An introduction. Hokkaido Government, IBURI Subprefectural Office, Department of Industrial Promotion, Agricultural Affairs Division;
2008. Available from: http://www.iburi.pref.hokkaido.lg.jp/ss/num/hasukappu.htm

3. Thompson MM. Introducing haskap, Japanese blue honeysuckle. J Am Pomol Soc. 2006;60(4):164–8.

4. Rupasinghe HPV, Arumuggam N, Amararathna M, De Silva ABKH.
The potential health benefits of haskap (Lonicera caerulea L.): Role of
cyanidin-3-O-glucoside. J Funct Foods. 2018;44:24–39.

5. De Silva ABKH, Rupasinghe HPV. Polyphenols composition and
antidiabetic properties in vitro of haskap (Lonicera caerulea L.) berries in
relation to cultivar and harvesting date. J Food Compos Anal. 2020;88:103402.

6. Igwe E, Charlton K, Probst Y. Usual dietary anthocyanin intake, sources and their association with blood pressure in a representative
sample of Australian adults. J Hum Nutr Diet. 2019;32:10.1111/jhn.12647.

7. Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay
F, Zamora-Ros R. Recent research on the health benefits of blueberries and
their anthocyanins. Adv Nutr. 2019 Jul 22;nmz065. https://doi.org/10.1093/advances/nmz065

8. Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB.
High anthocyanin intake is associated with a reduced risk of myocardial
infarction in young and middle-aged women. Circulation. 2013;127(2):188–96.

9. Cassidy A, Bertoia M, Chiuve S, Flint A, Forman J, Rimm EB.
Habitual intake of anthocyanins and flavanones and risk of cardiovascular
disease in men. Am J Clin Nutr. 2016;104:587–94.

10. Cassidy A, O’Reilly ÉJ, Kay C, Sampson L, Franz M, Forman
JP, et al. Habitual intake of flavonoid subclasses and incident hypertension in
adults. Am J Clin Nutr. 2011;93(2):338– 47.

11. Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary
intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol.
2012;72(1):135–43.

12. Ahles S, Joris PJ, Plat J. Effects of berry anthocyanins on
cognitive performance, vascular function and cardiometabolic risk markers: A
systematic review of randomized placebo- controlled intervention studies in
humans. Int J Mol Sci. 2021;22(12):6482.

13. Jacques PF, Au R, Blumberg JB, Rogers GT, Shishtar E.
Long-term dietary flavonoid intake and risk of Alzheimer’s disease and related
dementias in the Framingham Offspring Cohort. Am J Clin Nutr. 2020.
doi:10.1093/ajcn/nqaa079.

14. Biswas D, Sarkar S, De Silva ABKH, D’Souza K, Kienesberger
P, Rupasinghe HPV, Pulinilkunnil T. Cyanidin-3-O-glucoside rich extract from
haskap berry improves glucose homeostasis and insulin sensitivity in
diet-induced obese mice. Can J Diabetes. 2018;42(5):S55.
doi:10.1016/j.jcjd.2018.08.16.

15. Bell L, Williams CM. A pilot dose–response study of the
acute effects of haskap berry extract (Lonicera caerulea L.) on cognition,
mood, and blood pressure in older adults. Eur J Nutr. 2018.
doi:10.1007/s00394-018-1877-9. https://doi.org/10.1007/s00394-018-1877-9

16. Howatson G, Snaith GC, Kimble R, Cowper G, Keane KM.
Improved endurance running performance following haskap berry (Lonicera
caerulea L.) ingestion. Nutrients. 2022;14(4):780. doi:10.3390/nu14040780. https://www.haskapa.com/pages/haskapa-and-sports-research