27 Best Natural Supplements to Prevent Dementia 2026: 1,000+ Studies Analyzed

Can natural supplements effectively treat or prevent dementia? Some studies suggest that B vitamins, omega-3 fatty acids, vitamin D3 and magnesium may have modest benefits, but it's important to consult a doctor before starting any supplement regimen. Let's dive into the evidence.

Contents

• Introduction
• Best Supplements to Prevent and Reverse Alzheimer's and Dementia

1. Vitamin D3
2. B Vitamins
3. Omega-3 fatty acids
4. Magnesium and Molecular Hydrogen
5. Ginko Biloba
6. Soy Isoflavones
7. Ginseng
8. Melatonin
9. Green Tea (EGCG)
10. Creatine
11. Quercetin
12. Coconut Oil
13. Lutein (carotenoids)
14. Selenium
15. Zinc
16. Citicoline
17. TMG and Betaine
18. Combined Metabolic Activators (NR, NAC, L-Carnitine and L-Serine)
19. Prebiotics and Probiotics
20. Centrum Silver Multivitamin
21. NAC (N-Acetyl Cysteine)
22. Choline
23. Turmeric (Curcumin)
24. Mushrooms (Lion’s Mane, Reishi, Ergothioneine)
25. Coffee
26. Boswellia Serrata
27. Elderberry

• How to Diagnose Dementia
• Diet to Prevent Dementia
• Ivermectin and Dementia
• Conclusion

Introduction

Dementia is the name for a group of symptoms associated with an ongoing decline of brain functioning. It can affect memory, thinking skills and other mental abilities. If you are 65 years old, you have a one in eight chance of suffering from significant cognitive decline.

Alzheimer’s disease is the most common form of dementia which amounts to 50% to 70% of all cases. Vascular dementia, usually from either multiple strokes or severe atherosclerosis makes up to 25% of cases.

Other causes are Lewy body dementia (LBD), syphilis, chronic mercury, lead, cadmium, and aluminum exposure, Parkinson’s disease, Creutzfeldt-Jacob disease, hypothyroidism, vitamin B1 deficiency, vitamins B12 and folate deficiencies, MTHFR mutation and others.

An estimated 1 million Americans are expected to develop dementia annually by 2060—roughly double today’s numbers—researchers said in a Jan. 13, 2025 report, adding that the risk of developing the neurological condition may be higher than previously thought. Published in the journal Nature Medicine online January 13 (2025), the researchers’ study found a higher lifetime risk than previously thought: After age 55, people have up to a four in 10 chance of eventually developing dementia if they live long enough.

What are some natural remedies that can help with dementia symptoms? Do any supplements, foods or lifestyle modifications help with brain function, like memory and cognition? Do Vitamins and Supplements Help With Alzheimer's? Is Alzheimer's in my future?

This practical guide on brain health supplements is based on a comprehensive review of over 500 scientific references and supporting studies. It explores the latest science-backed nutritional interventions for promoting brain health.

A major 2026 review of about 200 studies published in Nature, concluded that 16 different diseases—including periodontal disease, liver disease, kidney disease, and Type 2 diabetes—collectively account for approximately one-third of the global burden of dementia. This review suggests that some of the processes driving Alzheimer’s disease may begin in the lungs, gut, and blood, years before reaching the brain.

A related report by the 2024 update of the Lancet Commission on dementia provides new hopeful evidence about dementia risk reduction by up to 45%. The report summarised the new research since the 2020 report of the Lancet Commission on dementia, prioritising systematic reviews and meta-analyses and triangulating findings from different studies showing how cognitive and physical reserve develop across the life course and how reducing vascular damage (eg, by reducing smoking and treating high blood pressure) is likely to have contributed to a reduction in age-related dementia incidence. Evidence is increasing and is now stronger than before that tackling the many risk factors for dementia that they modelled previously (ie, less education, hearing loss, hypertension, smoking, obesity, depression, physical inactivity, diabetes, excessive alcohol consumption [ie, >21 UK units, equivalent to >12 US units], traumatic brain injury [TBI], air pollution, and social isolation) reduces the risk of developing dementia. In this report, they add the new compelling evidence that untreated vision loss and high LDL cholesterol are risk factors for dementia.

A March 2024 meta-analysis, published in the American Journal of Clinical Nutrition, indicates that daily MVM (MultiVitamin Mineral) significantly benefits both global cognition and episodic memory. These findings within the COSMOS (COcoa Supplement and Multivitamin Outcomes Study) trial support the benefits of a daily MVM in preventing cognitive decline among older adults.

A May 2024 study (Nature) suggests that specific nutrients abundant in the Mediterranean diet could be nature’s own anti-aging elixir for the brain, offering a potential new way, aside from medication, to combat age-related cognitive decline. Published in npj Aging in May 2024, the study combined advanced neuroscience and nutritional science techniques to pinpoint nutrient biomarkers associated with healthy brain aging. It focused on 100 cognitively healthy people aged 65 to 75 and examined the effects of fatty acids, vitamins, antioxidants, and carotenoids on brain health. The researchers identified a specific combination of nutrients linked to slower brain aging and improved cognitive performance. These included:

• Fatty acids: vaccenic acid, gondoic acid, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), eicosadienoic acid, and lignoceric acid, found in foods like fatty fish and nuts
• Carotenoids: lutein, lutein, and zeaxanthin, found in fruits, vegetables, and egg yolks
• Vitamin E: found in peanuts, avocado, and fish
• Choline: found in eggs, meat, fish, and dairy

Updates: 

• Top Modifiable Risk Factors That Can Help Prevent Dementia, According to a 2024 Lancet Study
• Egg Consumption Could Help Prevent Alzheimer's, According to a 2024 Study

A 2022 review paper, retrieved a total of 4310 articles and 43 articles to be incorporated in the review. Findings revealed a trend of significant association between low levels of B vitamins (folate and vitamin B12), vitamin D, vitamin A, vitamin E, omega 3 fatty acid, and albumin, and high homocysteine levels in blood with an increased risk of mild cognitive impairment among older adults.

The exact cause of Alzheimer's disease is not yet fully understood, although a number of things are thought to increase your risk of developing the condition.

These include:

• increasing age
• a family history of the condition
• untreated depression, although depression can also be one of the symptoms of Alzheimer's disease
• lifestyle factors and conditions associated with cardiovascular disease

Among the risk factors, oxidative stress (OS) turns out to be one of the primary causes of AD, playing a key role in its pathophysiology and progression (Buccellato 2021).

There are currently no drugs available to prevent, treat, or reverse the course of Alzheimer’s disease. The five FDA-approved medications available for Alzheimer’s are designed to relieve symptoms such as memory loss, for a limited time — Aricept®, Exelon®, Namenda®, Namzaric® and Razadyne®.

There are more than 120 potential drugs in clinical trials now designed to treat the underlying causes of Alzheimer’s, rather than its symptoms. The ADDF (Alzheimer's Drug Discovery Foundation) has supported 20% of these, and many more ADDF-funded treatments are expected to be in human trials this year.

          

Best Natural Supplements for Preventing & Reversing Alzheimer’s and Dementia

The antioxidant connection is a hot area in Alzheimer’s research, but everyone agrees that more still needs to be done. Researchers aren’t sure if some antioxidants are better than others, and it’s possible that it might be better to get your antioxidants from food instead of from supplements.

We have compiled a list below and categorised them with reference links. Note that this list is not exhaustive.

Methodology: The selection or short-listing of the list below is based on the available scientific evidence retrieved from scientific database such as PubMed and scientific search engine such as Google Scholar.

Here are the best natural supplements for dementia that are supported by research.

1. Vitamin D3 and Dementia

In a study published in March 2023, Vitamin D supplementation was associated with 40% lower dementia incidence versus no exposure.

People with lower vitamin D levels appear to have a higher risk of age-related diseases, including cognitive decline and Alzheimer's. While a few small studies suggest that vitamin D supplementation may improve some aspects of cognitive functions, more studies are required to confirm that it can protect against dementia. Vitamin D is usually safe when used as directed.

Several prospective longitudinal studies including the Cardiovascular Health Study, Austrian Stroke Prevention Study, and Rotterdam Study have demonstrated that low serum vitamin D concentrations are linked to a higher incidence of all-cause dementia/AD or lower cognitive functions (Geng 2022, Zelzer 2021).

Participants (~65 years of age) from a Brazilian cross-sectional study that were diagnosed with dementia showed lower serum vitamin D levels. Interestingly, a rise in each unit of serum vitamin D led to a fall in dementia prevalence by 8%, suggesting that vitamin D may be a meaningful disease-modifiable factor (Santos 2020).

A study by Zhao and colleagues (Zhao 2020) examined if the consumption of vitamin D is associated with the risk of dementia. A multi-ethnic cohort from the Washington Heights-Inwood Columbia Aging Project (WHICAP) comprised more than 1750 individuals over 65 years old without dementia at baseline. At a 5.8-year follow-up, 329 subjects were diagnosed with dementia and those with the lowest vitamin D intake had the highest risk of developing dementia, supporting the concept that higher vitamin D consumption, and its enhanced action thereof, may be beneficial for healthy cognitive functions.

According to Dr. Sage Wheeler, medical director of SageMED in Bellevue, Washington:

When supplementing, vitamin D3 should be combined with vitamin K2, especially in higher doses. When combined appropriately as D3/K2, it can be dosed more aggressively for faster optimization.

Vitamin D and Magnesium

Research published in Alzheimer's & Dementia (2022) analyzed data from 2,508 adults aged 60 and older who participated in the National Health and Nutrition Examination Survey (NHANES) between 2011 and 2014. The study set out to determine whether total magnesium intake, meaning from both food and supplements, was connected to cognitive performance in older adults.

• Higher magnesium intake was tied to better overall brain performance — After controlling for factors like age, income, education and calcium consumption, adults with the highest magnesium intake showed better overall cognitive performance than those with the lowest intake, with a 0.15-point advantage on standardized memory and attention tests. That might sound like a small difference, but in large population data like this, it's enough to signal a meaningful shift in mental clarity and memory strength.
• The benefit was strongest in people with "sufficient" vitamin D levels — Among those with vitamin D levels of 20 ng/mL (50 nmol/L) or higher, high magnesium intake led to even better results. These participants scored higher on global cognitive function and showed greater accuracy on memory tests, particularly naming animals quickly, a marker of verbal memory and processing speed. Ideally, aim for vitamin D levels between 60 and 80 ng/mL (150 to 200 nmol/L).
• Magnesium also helps your brain by enhancing vitamin D's performance — There's a two-way relationship here: Vitamin D boosts magnesium absorption in your gut, while magnesium helps convert inactive vitamin D into its active form. That means if your magnesium is low, vitamin D won't work properly, and vice versa. This interplay is likely why the strongest cognitive improvements were seen in people who had enough of both nutrients.

Magnesium and vitamin D work synergistically, along with vitamin K2. Combining all three supplements significantly reduces the amount of vitamin D needed to maintain optimal health. A study of 2,920 individuals indicated that many of those not taking magnesium and K2 required a remarkable 244% more oral vitamin D to achieve similar healthy levels compared to those who took magnesium and K2.

According to Dr Eric Berg, here are the four nutrients that are essential for optimal results (source):

1. Take magnesium glycinate (800 mg or more if needed) 
2. Add 100 mcg of vitamin K2 (MK-7) per 10,000 IU of D3 
3. Use cod liver oil for vitamin A 
4. Include zinc with trace minerals

Getting these nutrients from food is always best: (source)

• Magnesium: leafy greens, pumpkin seeds, dark chocolate 
• Zinc: red meat, oysters 
• Vitamin K2: grass-fed butter, kimchi, eggs 
• Vitamin A: egg yolks, liver, cod liver oil.

Supplements help, but health begins with your diet.

Related: Best Vitamin D3 Supplements

2. B Vitamins

Vitamins B3, B6, B9 (folate) and B12  may be particularly important for supporting cognitive function as you age, and have been shown to play a major role in the development of dementia, including Alzheimer's disease, which is the most serious (and lethal) (2022). One theory is that the decline in cognition observed in people with Alzheimer’s disease is due to the disruption of typical energy production and metabolism in the brain.

A 2025 research published in Annals of Neurology found that older, healthy people with concentrations of B12 in their blood on the lower side of normal showed signs of neurological and cognitive deficiency. The study found that lower B12 was linked to damage to the brain’s white matter, which helps brain regions communicate.

A systematic review (Wang 2022) of 95 studies found that B vitamins play a crucial role in maintaining brain health and reducing the risk of cognitive decline.

Another paper published in Aging Cell (Dec 2022) on the subject explores whether vitamin B could help offset this disruption. Martens and colleagues found that NR (Nicotinamide Riboside - a member of the vitamin B3 family) supplementation increases NAD+ levels and lowers biomarkers of neurodegeneration in plasma extracellular vesicles enriched for neuronal origin (NEVs). The results suggest NR, by increasing NAD+, could help ward off Alzheimer’s disease (AD).

A 2020 meta-analysis of 243 observational prospective studies and 153 randomised controlled trials concluded that homocysteine-lowering treatment seems the most promising intervention for AD prevention.

 

A 2016 randomized controlled trial suggests that B vitamin supplementation slows cognitive decline in select groups, including people with mild cognitive impairment and high baseline homocysteine levels.

A 2016 study found that higher concentrations of docosahexaenoic acid (DHA) alone significantly enhanced the cognitive effects of B vitamins, while eicosapentaenoic acid (EPA) appeared less effective. When omega-3 fatty acid concentrations are low, B vitamin treatment has no effect on cognitive decline in MCI, but when omega-3 levels are in the upper normal range, B vitamins interact to slow cognitive decline.

A 2014 large meta-analysis of 11 trials did show that while B vitamins lowered homocysteine levels, they did not affect cognitive function.

Homocysteine levels are commonly high in people over 65 and are linked to strokes, coronary artery disease, and dementia. (2010 paper)

The good news is your body can eliminate homocysteine naturally, provided you're getting enough B9 (folate), B6 and B12. One study confirming this was published in 2010. Participants received either a placebo or 800 micrograms (mcg) of folic acid (the synthetic form of B9), 500 mcg of B12 and 20 mg of B6.

The study was based on the presumption that by controlling homocysteine levels you might be able to reduce brain atrophy, thereby slowing the onset of Alzheimer's. Indeed, after two years those who received the vitamin-B regimen had significantly less brain shrinkage compared to the placebo group. Those who had the highest levels of homocysteine at the start of the trial experienced brain shrinkage at half the rate of those taking a placebo.

Reduce Inflammation

Chronic inflammation is a risk factor for cognitive decline and Alzheimer’s disease.

B vitamins, particularly vitamins B1 (thiamine), B2 (riboflavin), and B3 (niacin), have anti-inflammatory properties that can help to reduce inflammation in the brain and protect against cognitive decline.

Vitamin B12

Vitamin B12 is a big deal for your brain health. It's like a key that unlocks energy in your body. It helps your cells build DNA — think of DNA as your body's instruction book — and it wraps your nerves in a protective layer, kind of like insulation on electrical wires. This keeps your brain signals moving fast and smooth. But what happens if you don't have enough B12? It's like those wires getting frayed — signals slow down, and you might feel it in your hands, legs or even your memory.

However, a 2025 study with healthy older adults found that even if your B12 isn't super low, it could still affect how well your brain works.  Scientists studied 231 healthy older adults, averaging 71 years old, to see how B12 affects the brain. These weren't people with obvious B12 troubles — their average level was 414.8 pmol/L, well above the "low" mark. But the researchers used some tricks to peek at their brain health. They tested how fast signals travel from the eyes to the brain, how quick these adults were at thinking tasks and used MRI scans to check inside their heads.

Your B12 level shows up as a number like 300 pmol/L on a blood test. Above 148 is "normal," but this study hints that for brain health, you need more, especially as you age. The theoretical model the researchers are proposing with this work is that inadequate amounts of vitamin B12 could induce neurological deficits at a threshold that is higher than the one in current use.

Oral supplementation is generally effective for mild to moderate deficiency, with dosages ranging from 1,000 to 2,000 micrograms daily. Intramuscular injections, typically administered monthly, are more suitable for patients with severe deficiency or those with malabsorption issues. (source)

Certain medications, like metformin, are linked to vitamin B12 deficiency. Patients on long-term metformin therapy should discuss supplementation options with their health care providers to determine the best approach based on individual needs and risk factors.

Vitamin B3 and NAD

Since age is the greatest risk factor for Alzheimer's disease and dementia, supplements that slow aging-related processes may also slow progression of these diseases. An observational study found that older adults have lower levels of the coenzyme NAD+ in their brains than younger adults (Pubmed 2015).

Vitamin B and Omega-3

A posthoc analysis study of the OmegAD trial confirmed the 2015 study (below). Published in 2019, concluded that the effect of omega-3 supplementation on measures of cognitive dysfunction appears to be influenced by baseline tHcy (total homocysteine level), suggesting that adequate B vitamin status is required to obtain beneficial effects of omega-3-fatty acid on cognition.

An interesting RCT (randomised controlled trial) published in 2015 concluded that the beneficial effect of B vitamin treatment on brain atrophy was observed only in subjects with high plasma omega-3 fatty acids. It is also suggested that the beneficial effect of omega-3 fatty acids on brain atrophy may be confined to subjects with good B vitamin status.

Niacinamide in Alzheimer's (Clinical Trial)

Niacinamide may also be useful in early Alzheimer’s treatment. In the Nicotinamide as an Early Alzheimer's Disease Treatment (NEAT) study, 1,500 mg of niacinamide is given twice daily.

Related: Best NMN Supplements

3. Omega-3 (DHA)

Docosahexaenoic acid is a long-chain omega-3 polyunsaturated fatty acid found in fatty fish and many over-the-counter supplements. It is a key structural component of the brain and plays important roles in neuronal membranes, synaptic signaling, and multiple cellular pathways involved in cognition and neuroprotection.

One proposed strategy for supporting brain health is to increase intake of omega-3 fats while reducing excessive consumption of damaged omega-6 fats, particularly those derived from heavily processed vegetable oils. The goal is to improve the balance between omega-3 and omega-6 fatty acids in the diet. Krill Oil is often highlighted because, like wild Alaskan salmon, it naturally contains Astaxanthin, a potent antioxidant that may provide additional benefits for brain health.

Millions of older adults take fish oil and other omega-3 supplements to help preserve mental clarity and cognitive function. However, a 2026 study published in the Journal of Prevention of Alzheimer's Disease suggests that this common practice may not benefit everyone equally. Using five years of data from the Alzheimer’s Disease Neuroimaging Initiative, researchers observed that individuals taking omega-3 supplements experienced a faster decline in standard memory and cognitive test scores compared with non-users. These findings challenge the long-standing assumption that omega-3 supplementation universally protects the aging brain from cognitive decline.

Interestingly, the study found that the observed decline was not associated with classic Alzheimer’s-related markers such as amyloid plaque accumulation. Instead, researchers noted reduced glucose metabolism in key brain regions, suggesting that omega-3 supplementation may influence how neurons process energy at the synaptic level. The authors emphasized that the study was observational and therefore cannot establish direct causation. Important variables—including supplement quality, dosage, oxidation status, formulation, and baseline nutritional status—were not fully controlled.

These findings should therefore be interpreted cautiously. Poor-quality or oxidized fish oil products may have very different biological effects compared with fresh, high-quality omega-3 sources from whole foods such as fatty fish. In addition, individuals with low baseline omega-3 levels, metabolic dysfunction, chronic inflammation, or specific genetic profiles may respond differently to supplementation.

Rather than concluding that omega-3 supplements are universally harmful, the study highlights the growing need for a more personalized approach to nutrition and cognitive health. Future clinical trials will be needed to determine who may truly benefit from omega-3 supplementation, what formulations are most effective, and whether factors such as oxidation, dosage, and omega-6 intake modify outcomes.

Many governments recommend eating omega-3 containing fatty fish, two times per week. But that is often not enough. Ideally, people would need to eat fatty fish four times per week, while also supplementing with omega-3 fatty acids, at least 1,000 mg of pure omega-3 (DHA and EPA) per day.

Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).

TOTOX value stands for total oxidation value. The omega 3 fatty acids EPA and DHA from fish oil are highly sensitive to oxidation. This means that they are rapidly affected by contact with oxygen. Oxidised fatty acids are not beneficial to our health. For this reason, a good fish oil supplement has a low TOTOX value. The maximum TOTOX value is set at 26 by the Global Organization for EPA and DHA omega-3.

According to Dr. Sage Wheeler, medical director of SageMED in Bellevue, Washington:

Omega-3 fatty acid supplements come in three types: inexpensive ethyl esters, high-quality triglycerides, and superior monoglycerides. Monoglycerides are 2-3 times more potent due to better absorption, making 1,000 mg of monoglyceride omegas equivalent to approximately 2,700 mg of triglyceride-based omegas, according to Wheeler.

I recommend eating fish 2-3 times per week and taking 2,500-3,000 mg of a monoglyceride formula or 5,000 mg of a triglyceride formula, once per day, with food.

4. Magnesium and Molecular Hydrogen

Magnesium

Magnesium (Mg) is an essential mineral for the body and brain, which is needed for the proper functioning of many enzymes that carry out biochemical reactions. Sufficient levels of magnesium are usually obtained through a healthy diet.

Your brain relies on magnesium to regulate energy, nerve function and blood flow, but most people don't realize how easily they fall short. Even when your diet looks clean on paper, soil depletion, stress and common gut issues quietly interfere with magnesium absorption, creating a mismatch between what you eat and what your body can use.

What's troubling is that magnesium deficiency rarely announces itself. You might notice brain fog or memory lapses, but write it off as normal aging. Meanwhile, beneath the surface, your brain could be edging toward structural changes that raise your risk for cognitive decline. One major clue comes from research published in Advances in Nutrition (2024), where scientists found a precise threshold for magnesium in the blood linked to dementia risk.

While many people don't get enough magnesium, overdoing it also creates problems, forming a U-shaped risk curve that challenges the "more is better" approach. Your brain doesn't just need magnesium; it needs it in the right range, consistently. And once that balance slips, your nervous system pays the price.

The Advances in Nutrition analysis explored how magnesium — measured through supplements, diet and blood levels — is linked to cognitive decline, dementia and overall brain aging.

The study included data from three randomized controlled trials and 12 cohort studies, pooling insights from diverse adult populations around the world. Researchers used multiple statistical models to investigate whether there's a clear pattern between magnesium status and mental decline. What they found was striking.

• Both low and high blood magnesium levels were tied to increased dementia risk — Instead of a simple "more is better" outcome, the findings showed a U-shaped curve. This means both ends of the spectrum, too little magnesium or too much, are linked to higher dementia risk. The safest range, according to the researchers, centers around a serum magnesium level of 0.85 mmol/L. Compared to this midpoint, those with lower magnesium levels had a 43% higher risk of cognitive impairment, while those above the high end had a 30% greater risk.
• The body's magnesium "sweet spot" protects your brain — People whose magnesium levels stayed within the range of 0.75 to 0.95 mmol/L had the lowest risk of dementia. The researchers believe this is because optimal magnesium levels support key protective processes in the brain, such as reducing inflammation and guarding against damage to brain cells.
• Magnesium helps prevent neurological breakdown through multiple pathways — Researchers identified several ways magnesium keeps your brain stable and functional. It helps maintain your blood-brain barrier, which acts as your brain's security system by keeping harmful substances out.
• Magnesium affects your blood vessels, too — not just neurons — The review also highlighted magnesium's role in regulating blood pressure and vascular tone, two factors closely tied to dementia risk. Low magnesium triggers hormonal shifts and increases clotting agents, which raise the risk of stroke and brain damage, especially in older adults.
• Brain scans confirm structural benefits of optimal magnesium levels — In one cohort of 1,466 adults, those with higher serum magnesium had larger brain volumes and fewer small vessel infarcts — tiny strokes that silently destroy brain tissue. These individuals were 56% less likely to have signs of damage in the deeper parts of the brain compared to those with the lowest magnesium levels.

A large-scale study published in the European Journal of Nutrition (2023) looked at how daily dietary magnesium intake influences brain volume and white matter health. Researchers used brain scans from 6,001 participants between the ages of 40 and 73. The goal was to see if magnesium levels, and how they change over time, correspond to differences in brain aging — decades before cognitive decline or dementia would be diagnosed.

• People with higher magnesium intake had larger brain volumes and fewer brain lesions — On average, participants who consumed more magnesium had greater gray matter volume and healthier hippocampal regions — the parts of your brain responsible for learning and memory. These individuals also had fewer white matter lesions, which are signs of microdamage in the brain often linked to memory problems, reduced processing speed and higher dementia risk.
• Increased magnesium intake predicted more brain volume over time — Compared to people with normal intake levels, those in the top quartile of magnesium consumption (around 550 milligrams (mg) per day) had brains that looked nearly a full year younger, based on tissue volume. That 41% increase in magnesium intake correlated with a 0.20% increase in gray matter and a 0.46% increase in right hippocampal volume, a key marker of brain resilience.
• Magnesium benefits were tied to brain tissue, not blood pressure — Although magnesium is known to lower blood pressure, the researchers were surprised to find that its impact on brain health was not due to cardiovascular effects. Instead, the protection came from anti-inflammatory and neuro-supportive actions in the brain itself. White matter damage was reduced even when blood pressure remained unchanged.
• Long-term magnesium intake patterns mattered more than short-term spikes — The study broke participants into groups based on their magnesium "trajectory" over time: stable, increasing or decreasing. Those with consistently high intake, especially if they started high and dropped slightly, still showed strong brain protection. This suggests that lifetime patterns of adequate magnesium lock in structural brain benefits even if intake fluctuates later in life.
• Magnesium preserves both neurons and their support systems — Magnesium protects brain volume by enhancing how well brain cells communicate, reducing oxidative stress and slowing down inflammatory processes that damage brain tissue. These are some of the same mechanisms that underlie Alzheimer's and age-related memory loss, making magnesium a valuable tool for brain health in middle age and beyond.

A meta-analysis conducted in 2022 concluded that a significant Mg deficiency exists in subjects diagnosed with MCI or AD (Du 2022). These findings suggest that Mg deficiency may be either the result of low dietary intake of Mg or the consequence of disease progression. 

Reduced Mg amount in the AD brain may be attributed to lower circulating Mg levels caused by its reduced dietary intake, or defective Mg transport mechanism. The findings of higher dietary Mg intake are associated with a lower risk of MCI indicating a potential neuroprotective effect of Mg intake or supplementation (Glick 2016).

Another 17-year study that followed more than 1,000 Japanese adults over the age of 60 found that those who consumed more than 200 mg of magnesium per day were 37 percent less likely to develop any type of dementia and 74 percent less likely to develop vascular dementia [Ozawa 2012].

One 2016 pilot randomized controlled trial of 44 patients reported that magnesium L-threonate improved overall cognitive ability for elderly patients with memory complaints (Liu 2016).

How much magnesium do I need? The recommended dietary allowance for magnesium is 310 to 420 mg per day depending on your age and sex, but many experts believe you may need 600 to 900 mg per day, which is more in line with the magnesium uptake during the Paleolithic period.

As noted in Open Heart (BMJ):

“Investigations of the macro- and micro-nutrient supply in Paleolithic nutrition of the former hunter/gatherer societies showed a magnesium uptake with the usual diet of about 600 mg magnesium/day …

This means our metabolism is best adapted to a high magnesium intake … In developed countries, the average intake of magnesium is slightly over 4 mg/kg/day … [T]he average intake of magnesium in the USA is around 228 mg/day in women and 266mg/day in men …”

The key to effectively using higher doses, however, is to make sure you avoid loose bowels as that will disrupt your gut microbiome, which would be highly counterproductive.

Molecular Hydrogen

Molecular hydrogen (H2) is a gas that is found in trace amounts in the air (0.00005%). It can act as an antioxidant and is thought to protect cells from oxidative stress-related damage. Hydrogen can be inhaled as a gas at low concentrations (1-3%) or infused into water. A saturated solution of hydrogen contains 1.6 parts per million (ppm) hydrogen. In preclinical models, molecular hydrogen was most beneficial when used chronically as a preventative measure, before the onset of pathology. Hydrogen therapy is generally considered safe.

A few clinical trials have tested whether molecular hydrogen preserves cognitive function in populations at high risk for cognitive decline, in the form of hydrogen-rich water, hydrogen-rich saline infusions, or hydrogen gas inhalation. 

In the trial of 73 people with mild cognitive impairment (2018), APOE4 carriers were the only subgroup to show benefits on cognitive tests in response to hydrogen-rich water consumption.

Hydrogen-infused water has been granted Generally Recognized as Safe (GRAS) status by the FDA, which means that it is generally considered safe for consumption.

Note: Most Molecular Hydrogen tablets have dual-ingredient formula and use pure elemental magnesium as its carrier and provides you with approximately 80 mg of magnesium per tablet. So, you receive also highly bioavailable magnesium for a healthy brain, muscles, cells, kidneys, and heart.

Related: Best Molecular Hydrogen Tablets

5. Gingko Biloba

Given that the ginkgo biloba tree is among the oldest trees in the world, ginkgo seeds have been used in traditional Chinese medicine and other types of treatment for thousands of years. The sole survivor of trees from 270 million years ago, it releases all its leaves in a golden explosion in just one day (Twitter).

Photo by Han Fei

Ginkgo biloba has been used for centuries to improve cognitive function. 

In a 2016 study published in Nutrition, ginkgo biloba was shown to protect the brain from toxicity associated with aluminum chloride. Exposure to aluminum chloride has been linked to Alzheimer's and other cognitive impairments.

A 2012 study published in International Psychogeriatrics suggests ginkgo biloba may slow the aging process within mitochondria of your cells, which can affect the progression of Alzheimer’s.

There are two meta-analyses in dementia patients. In one analysis (2015), seven studies showed that patients using ginkgo had improved scores on certain cognitive performance tests. Two studies in the same analysis using different assessments, however, did not show a statistically significant difference (Ref). Another meta-analysis (2016) of patients with mild cognitive impairment and Alzheimer's disease showed that after 24 weeks of ginkgo, in combination with conventional medicine, they improved cognitive performance scores (Ref).

Another systematic review (Weimann 2010) of 9 controlled trials found that taking ginkgo biloba supplements was more effective than a placebo for improved cognitive function in people with Alzheimer’s, vascular, or mixed dementia.

According to Cleveland Clinic (2002), an adult dose of 120 to 600 milligrams (mg) of ginkgo biloba per day seems to be effective for addressing memory problems. Some have suggested even better results may be achieved by taking ginkgo in combination with panax ginseng or codonopsis.

Risks and Cautions Related to Ginkgo Intake 

According to the U.S. National Center for Complementary and Integrative Health, intake of ginkgo biloba is thought to be safe for healthy adults when taken by mouth in moderate amounts. Potential side effects of ginkgo may include allergic skin reactions, dizziness, headache and stomach upset. An increased risk of bleeding is possible with ginkgo if you are older, pregnant or have a known bleeding risk. Ginkgo has been shown to interact with blood thinners (anticoagulants), so do not take it if you are currently on a blood-thinner medication. For similar reasons, you should not take ginkgo before undergoing surgery or dental procedures. Also, do not eat raw or roasted ginkgo seeds, because they can cause serious side effects and may be poisonous.

You Need B Vitamins if You Take Ginkgo Biloba 

A word of caution related to ginkgo biloba: Its seeds contain ginkgotoxin (4'-Omethylpyridoxine), an “antivitamin” that may lead to neurological problems in certain people, particularly those who are deficient in certain B vitamins. B vitamins are important not only when you consume ginkgo, but they are also useful in helping to reduce brain shrinkage and prevent degenerative brain diseases (J Epilepsy Res. 2015).

6. Geen Tea (EGCG)

Green tea is prepared from dried leaves of Camellia sinensis, a perennial evergreen shrub. It contains several compounds that are possibly beneficial to brain health, including caffeine, catechins (polyphenols like EGCG), and L-theanine (an amino acid derivative).

Greater green tea consumption was associated with lower risk of dementia in two studies conducted in Japan, with the larger study reporting 27% lower risk in people who drank at least 5 cups a day [R]. Tea drinking was also associated with higher verbal fluency in elderly Chinese people (i.e., 80–115 years old) [R].

Two double-blind randomized controlled trials have evaluated the effects of green tea extract on cognitive functions. One trial in 91 patients with mild cognitive impairment reported that the combination of green tea extract and L-theanine for 16 weeks resulted in significant improvements in memory and attention, particularly in patients who had relatively severe baseline impairment [R]. 

The second trial examined the acute effects of a drink containing 27.5 g of green tea extract and reported that the drink increased brain connectivity associated with working memory and the degree of connectivity correlated with the magnitude of improvement in working memory [R].

7. Lutein Optimizes Brain Health

While lutein is well-known for its role in eye health, its role in brain health is being increasingly explored. The connection makes sense, since as your vision worsens with age, so too may your cognitive abilities.

The Cognitive impAiRmEnt Study (CARES), was designed to examine the potential synergistic effects of a combination of omega-3 fatty acids (namely DHA and eicosapentaenoic acid [EPA]), xanthophyll carotenoids (specifically lutein, zeaxanthin and meso-zeaxanthin) and vitamin E (d-α-tocopherol) on the cognitive performance of cognitively healthy older adults. 

According to CARES, cognitively healthy subjects aged over 65 years, on a diet supplemented for 2 years with a combination of fish oil, vitamin E, and macular pigments (lutein and zeaxanthin), showed improved cognitive ability, measured by working memory test performance, and increased levels of tissue carotenoids, as well as systemic xanthophylls and omega-3 fatty acid concentrations (Power 2022).

Another study (Nolan 2018) also showed increased beneficial effects of macular carotenoids (lutein and zeaxanthin) upon their intake together with fish oil and omega-3 fatty acids, suggesting a dietary synergism.

Research shows visual impairment at a distance is associated with declining cognitive function over time, while "maintaining good vision may be an important interventional strategy for mitigating age-related cognitive declines." (JAMA 2018)

Meanwhile, studies support the beneficial effects of lutein on brain health. In a trial of young, healthy adults, supplementation with lutein and zeaxanthin improved levels of these carotenoids in the central nervous system along with boosting cognitive function. (Nutrients 2017)

Among older adults with a mean age of 73.7 years, lutein and zeaxanthin supplementation also improved cognitive function, including boosts in complex attention and cognitive flexibility domains, compared to those taking a placebo. (Hammond 2017)

Men taking part in the study also had improvements in composite memory. These benefits were seen with a daily lutein and zeaxanthin dose equivalent to that found in one-half cup of cooked kale or 1 cup of cooked spinach. (NutritionFacts 2023)

A literature search involving eight clinical trials further revealed that lutein and zeaxanthin in the blood or macula are associated with cognitive performance, and "there is an inverse relationship between a higher amount of macular pigment in the blood and lower risk of mild cognitive impairments or Alzheimer's disease." (Wang 2022)

Your body cannot make lutein, so you must get it from your diet. Following are 10 foods that are particularly rich sources of lutein; Dark leafy greens, Carrots, Broccoli, Egg yolks, Red and yellow peppers, Sweet corn, Avocados, Raspberries, Cherries and Paprika.

8. Melatonin 

Is Melatonin Good For Alzheimer's?

Melatonin is neuro-protective. The brain consumes 20% of the body’s oxygen. All that oxygen passing through the brain makes a toxic byproduct called reactive oxygen species, which can damage nerves and blood vessels.

Endogenously produced melatonin diminishes during aging, further increasing oxidative damage to mitochondrial components. More normal mitochondrial physiology is preserved in aging neurons with melatonin supplementation. (Ageing Research Reviews 2024)

 

Melatonin improves sleep, which could theoretically lead to long-term protection against Alzheimer's. A review and meta-analysis on melatonin treatment in Alzheimer's published in Neuroscience & Biobehavioral Reviews (Aug 2021) showed individuals with Alzheimer's improved with more than 12 weeks of treatment.

 

Your brain uses many different antioxidants, including melatonin, to neutralize the reactive oxygen species before they can cause harm. Therefore, it is not surprising that studies (2018) show melatonin seems to provide some protective effect against diseases like Alzheimer’s.

9. Soy Isoflavones

Soy isoflavones are polyphenols found in soy products and other plants. They preferentially interact with a type of estrogen receptor involved in cognitive functions. Because they interact with estrogen receptors, soy isoflavones have also been studied for preventing menopausal symptoms and premenstrual syndrome.

A large meta-analysis of 10 randomized controlled trials reported that soy isoflavone supplementation significantly improved overall cognitive function and visual memory in people under 60 years old from non-US countries (Menopause. 2015).

In a large double-blind randomized controlled trial of postmenopausal women, treatment with isoflavone-rich soy protein for several years improved visual memory, but not other cognitive functions compared to control (Ref). More benefits were seen in women between 5–10 years of menopause than those 10 years post-menopause.

In older men and women, soy isoflavones treatment resulted in improved spatial memory and construction, verbal fluency, and dexterity, but worse executive function (Ref).

In young healthy adults, high soy diet for 10 weeks resulted in significant improvements in short-term and long-term memory and in mental flexibility, but not in attention or category generation compared to those in the control diet (Ref). Women, but not men, on the high soy diet also improved in letter fluency and planning.

However, soybean oil is a different kettle of fish. We’ve often warned against the use of soybean oil.  Soybean oil is a source of an omega-6 fat called linoleic acid (LA), which is highly susceptible to oxidation and is typically from GMO seeds. Not only is soybean oil loaded with trans fat, which has been linked to heart disease, soybean oil may also cause irreversible changes in your brain.

10. Panax Ginseng

Panax ginseng is a plant used in traditional Chinese medicine (also known as Korean or Asian ginseng). Its root contains compounds called ginsenosides, which have anti-oxidative and anti-inflammatory effects. Panax ginseng is purported to enhance longevity, promote cognitive functions, and alleviate fatigue.

A meta-analysis of five double-blind randomized controlled trials in healthy subjects reported that Panax ginseng treatment for 8-12 weeks showed improvement in some aspects of cognitive function, behavior, and quality of life, though the evidence was not convincing or consistent across studies (Ref).

A 2020 double-blind randomized controlled trial of 52 healthy individuals reported that Panax ginseng treatment (1 g/day) for eight weeks significantly increased the volume of a brain region important for memory and improved scores on executive function, attention, and memory, effects that were not seen in the placebo group.

In one 2020 systematic review that included two randomized controlled trials for ginseng, both trials showed that ginseng supplementation resulted in significant improvements in cognitive outcomes; however, due to the limitations in the methodological quality of the trials, results have not been conclusive.

The longest placebo-controlled clinical trial included 61 Alzheimer’s patients and lasted two years (Ref). In the low-dose Panax ginseng group (4.5 g/day), cognitive scores (as measured by the Mini-Mental State Examination) improved after 48 weeks, then slightly decreased at 96 weeks. In the high-dose group (9.0 g/day), cognitive scores showed slight improvement at 48 and 96 weeks. In this study, maximum cognitive improvement was observed around 24 weeks, then sustained for two years.

11. Creatine

What is creatine? Creatine, a nitrogenous organic acid naturally occurring in vertebrates, plays a critical role in the energy metabolism of brain cells. Synthesized primarily from arginine, glycine, and methionine, creatine is produced endogenously and obtained through dietary intake.

A 2024 meta-analysis of 16 randomised controlled trials (RCTs), suggests that creatine monohydrate supplementation may confer beneficial effects on cognitive function in adults, particularly in the domains of memory, attention time, and information processing speed.

A study published in the journal Sports Medicine (2023) found that creatine supplementation significantly boosts brain creatine levels, enhancing the brain’s ability to produce and manage energy. This increase in creatine acts as a high-energy phosphate buffer, ensuring that ATP, the brain’s primary energy molecule, remains stable during periods of intense mental activity.

Another February 2024 study published in Scientific Reports (Nature) took a deeper dive into creatine’s ability to counteract the effects of sleep deprivation. In this study, 15 healthy participants stayed awake through two consecutive nights. On the first night, they were given creatine, while on the second night, they received a placebo. To assess the impact, researchers evaluated participants' brain function through memory and reaction time tests.

Results showed that creatine supplementation helped offset energy-related declines associated with sleep deprivation, leading to reduced fatigue and improved cognitive performance. The participants demonstrated notable improvements in processing capacity and short-term memory on creatine compared to placebo. The researchers concluded:

“[C]reatine has the potential to be used in prolonged cognitive activity during sleep deprivation. Our study showed the effect of a high dose of creatine against sleep deprivation-induced deterioration in cognitive performance, lasting up to nine [hours] and showing its maximum cognitive effect at four [hours] after oral administration.”

In another 2023 research, published in Nutrition Reviews, found creatine supplementation enhanced memory performance in healthy adults, particularly those aged 66 to 76 years. The study concluded:

“These beneficial effects from creatine supplementation on memory performance may be related to creatine’s ability to influence brain bioenergetics. For example, creatine elevates phosphocreatine and ATP levels and increases oxidative phosphorylation in synaptosomes and isolated brain mitochondria. In hippocampal neuron cultures, creatine stimulates mitochondrial activity.”

Studies suggest that higher doses — much more than the typical five grams used for muscle — may produce the biggest cognitive benefits. In research settings, doses between 10 and 25 grams a day increased the amount of creatine crossing the blood-brain barrier.

This extra supply helped brain cells maintain energy during fatigue and sleep loss. Short-term high doses also showed early promise for improving mood and helping the brain recover from certain types of stress, though larger studies are still needed.

Experts warn that high-dose creatine isn’t meant for everyday use. It’s best used only during short periods of intense stress or disrupted sleep. Most people tolerate creatine well, and side effects are usually mild. Growing interest in creatine as a brain supplement reflects a new understanding: it may support not only muscles, but also the mind when it needs an extra boost. (GQ.com)

12. Citicoline

In a 2023 review and meta-analysis, six studies (including more than 1,300 patients with mild cognitive impairment, Alzheimer's Disease and post-stroke dementia) were selected for the meta-analysis. Overall, citicoline improved cognitive function. However, the overall quality of the studies was poor with significant risk of bias in favor of the intervention. 

In a 2021 randomized controlled trial (not included in the review above), 100 patients with AAMI (Age Associated Memory Impairment) were randomized.

Dietary supplementation of citicoline for 12 wk improved overall memory performance, especially episodic memory, in healthy older males and females with AAMI. The findings suggest that regular consumption of citicoline may be safe and potentially beneficial against memory loss due to aging.

13. Quercetin

In this study published in Neuropharmacology in 2015, researchers gave quercetin to mice with Alzheimer’s, injecting them with quercetin every two days for three months. By the end of the study, the injections had reversed several markers of Alzheimer’s, and the mice performed much better on learning tests.

In a separate study published in 2018, researchers gave mice with Alzheimer’s a quercetin-rich diet. Researchers found the diet improved brain function in mice with early-middle stage Alzheimer’s, although it had no significant effect on middle-late stage Alzheimer’s.

You may have heard that coffee is linked to a reduced risk of Alzheimer’s. There’s certainly some research to back that claim up. However, a 2016 research has suggested that quercetin (not caffeine) is the primary compound in coffee responsible for protective effects against Alzheimer’s.

14. Coconut Oil

Coconut oil has been quite the buzzword over the past several years. It has been touted as a health food and as a cure-all to everything from acne, dry skin, diaper rash and now to Alzheimer’s.

Coconut oil, as we all have been hearing, is a good fat; it contains medium-chain triglycerides (MCTs), which our bodies can use as an alternate energy source by converting them into ketones. Our body’s first source of energy is glucose, and when we run low on glucose, we will break down fat and ketones are the byproduct — the alternate energy source.

According to Cognitive Vitality, a program of Alzheimer’s Drug Discovery Foundation, with Alzheimer's "the ability of the brain to use glucose is impaired. Ketones are an alternative energy source for the brain and might be able to compensate for this impairment."

The Research

Currently, there have been several small trials testing the theory that the MCTs found in coconut oil are beneficial for Alzheimer’s:

• One trial performed on elderly individuals with age-related cognitive decline reported no benefit with the use of an MCT supplement.
• Another trial performed on patients with diabetes showed that MCT supplements preserved cognitive functioning related to hypoglycemia, which can cause a decrease in brain cells, especially if it occurs repeatedly.
• For patients who were carriers of the APOE4 genotype (a genotype that causes atherosclerosis, which in turn increases the risk for certain conditions such as heart attacks, strokes and brain conditions related to cognitive impairment), MCTs were not effective. For patients who were not carriers of this genotype, MCT supplements improved mild cognitive decline.
• There is currently a major trial being performed in the U.S. This study seeks to find whether coconut oil is safe to use in the Alzheimer’s population and whether it is effective in improving memory and cognition.
• Another study surrounded men and women with Alzheimer's disease or mild cognitive impairment. The participants were given either MCTs or a placebo. The researchers found that those who were given MCTs had increased memory improvements. This type of research led Emilie Reas, a postdoctoral fellow at UC San Diego who studies brain changes with aging and disease, to conclude that ketones (such as those from coconut oil) may be a "miracle treatment."

As with any health food supplement, it is important to break down the science and ensure that there is adequate research to back up any claims. When it comes to coconut oil, the results look promising.

15. Selenium

A small randomized, double-blinded, controlled trial comprising patients with AD has shown that co-supplementation of selenium and probiotics improves cognitive function as assessed by MMSE (Tamtaji 2019).

Consistent with this outcome, a meta-analysis of six clinical studies that examined the effects of selenium concluded that the supplementation significantly increases the anti-oxidant glutathione peroxidase activity and enhances cognitive health in either MCI or AD individuals as assessed by MMSE, ADAS-Cog, or Controlled Oral Word Association Test—Verbal fluency (COWAT) (Pereira 2022).

16. Zinc

A number of human studies have established an association between zinc and cognitive health in humans (Leko 2021). 

Subjects 60 years or older from the NHANES study between 2001 and 2004 showed an inverse relationship between zinc intake and cognitive decline (Li 2019). 

As part of the Korean Brain Aging Study for Early Diagnosis and Prediction of Alzheimer’s disease (KBASE), a 2017 study observed that in cognitively healthy subjects aged between 55–90, lower serum zinc levels were not related to Tau accumulation or AD-signature cerebral glucose metabolism, but were significantly associated with Aβ deposition in the brain (Kim 2021).

These results are in line with markedly lower concentrations of zinc and selenium and higher levels of copper/zinc ratio in AD that are associated with cognitive impairment as assessed by MMSE scores (Socha 2021).

17. TMG and Betaine

Trimethylglycine (TMG) is a form of the amino acid glycine with three methyl groups that are attached to it. TMG is also commonly known as betaine or betaine anhydrous.

TMG functions as a methyl donor. TMG methylates homocysteine, an amino acid that can build up in the blood and raise the risk of heart disease, and converts it into methionine.

Additionally, glycine is also an essential amino acid that helps make proteins and enzymes and may lower the amount of sugar in the blood.

As a methyl donor, TMG may contribute to the facilitation of many biological reactions inside the cell that require the process of methylation and is proposed to help with health issues like oxidative stress and inflammation.

When taken in supplement form, TMG has many positive effects. As mentioned above, it is an essential component in methylation. Methylation is an important biochemical process involved in many different cellular functions, like the copying of DNA, the expression of genes, and the making of proteins. Notably, TMG is proposed to provide the following benefits: lower homocysteine levels, improve athletic performance, have a potential role in cancer and depression, aid individuals with autism, and support cognitive function.

A 2020 meta-analysis of 243 observational prospective studies and 153 randomised controlled trials concluded that homocysteine-lowering treatment seems the most promising intervention for AD prevention.

Blood homocysteine levels may be reduced by TMG supplementation.

Caution: TMG shouldn't also be taken by those who have kidney problems.

18. Centrum Silver multivitamin review: Can Centrum Silver Improve Memory in Older Adults?

A March 2024 meta-analysis, published in the American Journal of Clinical Nutrition, indicates that daily MVM (MultiVitamin Mineral) significantly benefits both global cognition and episodic memory. These findings within the COSMOS (COcoa Supplement and Multivitamin Outcomes Study)
trial support the benefits of a daily MVM in preventing cognitive decline among older adults.

One of the studies analysed above was COSMOS-Mind. According to the COSMOS-Mind study published in the journal Alzheimer’s & Dementia (2022), findings showed improved scores in overall cognition, memory, and executive function in the people who took Centrum Silver compared to the people who took the placebo.

The researchers estimated that taking the multivitamin daily for three years translated to a 60% slowing of cognitive decline—about 1.8 years.

“Three years of multivitamin supplementation did improve cognitive function,” Laura Baker, PhD, lead author of the study and a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine, told Verywell. “People with cardiovascular disease appeared to have benefited the most from the multivitamin.”

Over 2,200 adults aged 65 and older enrolled in the COSMOS-Mind trial took part in the study, which was done over three years. The average age of the participants was 73 years old, 60% were women, and 89% were White. None of the participants had a history of stroke or heart attack at the start of the trial.

Read More: Memory and Cognitive Benefits of Multivitamins (2024)

19. Combined metabolic activators

A 2023, randomised, double-blinded, placebo-controlled phase-II clinical trial studied the effect of CMA (combined metabolic activators) administration on the global metabolism of AD (Alzheimer's Disease) patients. One-dose CMA included 12.35 g L-serine (61.75%), 1 g nicotinamide riboside (5%), 2.55 g N-acetyl-L-cysteine (12.75%), and 3.73 g L-carnitine tartrate (18.65%). AD patients received one dose of CMA or placebo daily during the first 28 days and twice daily between day 28 and day 84. The primary endpoint was the difference in the cognitive function and daily living activity scores between the placebo and the treatment arms.

The results indicate that treatment of AD patients with CMA can lead to enhanced cognitive functions and improved clinical parameters associated with phenomics, metabolomics, proteomics and imaging analysis. 

20. Prebiotics and Probiotics

In a 2024 study published in the journal Nature, researchers found that a dietary supplement improved function in people over 60 when taken over the course of just 12 weeks.

A 2023 study published in the journal Nutrients investigated the impact of probiotics on individuals diagnosed with Alzheimer's disease. The research, conducted by Taiwanese researchers, aimed to determine whether introducing specific beneficial bacteria could influence cognitive function and reduce disease markers.

The supplement consisted of two inexpensive and readily available sources of plant fibre: inulin and fructooligosaccharide (FOS). These substances are considered prebiotics, foods that nourish the “good” bacteria that live in the human gut.

These bacteria and other microbes, collectively known as the gut microbiome, have previously been linked to cognitive health and diseases like Alzheimer’s, so the researchers were keen to find out whether taking a prebiotic supplement could help support better brain function in older people.

These bacteria and other microbes are collectively known as the ‘gut microbiome’ and have been previously found to be linked to cognitive health diseases like Alzheimer’s. With this in mind, the researchers were looking to see if taking a prebiotic supplement could help support better brain function in older people.

21. NAC (N-Acetyl Cysteine)

Some research has suggested that NAC may protect the brain in people with Parkinson’s Disease. In one clinical study, it improved the activity of dopamine neurons, which are incredibly important in this disease [2016].

NAC also increased glutathione levels in the brains of 3 people with Parkinson’s Disease [2013].

Some of its most promising uses is as a neuroprotectant. Scientists are currently investigating it as a treatment for Parkinson's disease — a disorder that has been linked to glutathione deficiency in the substantia nigra, a region that houses dopamine neurons.

Research looking at autopsied brains suggests Parkinson's patients have barely detectable levels of glutathione in this brain region. This deficiency is not restricted to Parkinson's, however.

Subsequent studies have found glutathione deficiency in the substantia nigra is common in a number of other neurodegenerative conditions as well, including progressive supranuclear palsy, multiple system atrophy and Alzheimer's disease. As noted in an article by Science of Parkinson's (2017):

"Researchers have subsequently found that decreased levels of glutathione does not directly result in dopamine cell loss … but it does make the cells more vulnerable to damaging agents (such as neurotoxins …) This has [led] investigators to ask whether administering glutathione to people with Parkinson's disease would slow [down] the condition."

In one small-scale clinical trial (1996), 600 milligrams (mg) of intravenous glutathione was administered twice a day for 30 days, after which the patients were monitored for up to four months. All experienced significant improvement, with an average decline in disability of 42%. The effects lasted for two to four months after the treatment ended.

Other studies have confirmed the usefulness of NAC in the treatment of Parkinson's. Several are discussed on Science of Parkinson's, so for more information, please see that original article (2017).

As just one example, a randomized study (2017), 23 patients found a combination of 600 mg of oral NAC twice a day plus a weekly IV infusion of NAC at 50 mg per kilogram of body weight, had a very consistent, neuroprotective effect, improving patients' mental and physical abilities. Brain imaging also confirmed beneficial changes were in fact occurring in the brain.

22. Choline

Choline is often called the “forgotten, fat-soluble B vitamin”. There are proponents and detractors of choline. Although a small amount of choline is produced by your liver, the rest must be supplied through your diet. Unfortunately, an estimated 90 percent of the U.S. population are deficient in choline (PMC 2009).

Choline is a very important nutrient for the brain: it serves as a building block for acetylcholine, a neurotransmitter, and as a building block for parts of brain cell membranes.

But choline is also very important for epigenetic maintenance. The epigenome determines which genes are active or not, and the older we get, the more the epigenome becomes dysregulated (it’s one of the reasons why we age).

Choline is also needed to prevent DNA damage. In fact, deficiencies in choline increase DNA strand breaks.

The important role of choline in DNA and epigenetic maintenance explains why choline is the only nutrient that quickly causes liver cancer when animals are given choline deficient diets (while also causing fatty liver disease or NASH, something many people suffer from in modern society).

However, some studies show that a higher choline intake is associated with an increased risk of heart disease. Choline is converted by specific gut bacteria into TMAO, which is an atherosclerotic substance.

But it’s not that simple. For example, not all studies show that choline intake is associated with an increased risk of heart disease. Also, given choline is found in animal products (liver and meat) it’s difficult to disentangle the effects of choline from other substances in animal products that can increase heart disease risk.

To make a long and complex story short: too little choline (as many people have) is far worse for your health (e.g. for DNA and epigenetic stability and maintenance, fatty liver disease and brain function ) than the potential increased risk of heart disease.

We would recommend to take in at least 550 mg of choline per day. If you are worried about choline, you can take half of that as choline (around 250 mg per day) and take phosphatidylcholine (around 1200 mg per day). Phosphatidylcholine would not increase TMAO like choline could do. Instead of choline you can also take trimethylglycine (aka “TMG” or “betaine”), which is also a methyl donor needed for proper epigenetic functioning. However, some people get gastro-intestinal issues or sleep problems from TMG; therefore we recommend using phosphatidylcholine, which also has other beneficial effects, like improved cognition.

Most choline supplements are choline bitartrate. However, some people do not tolerate choline bitartrate supplements well; for example, they may become tired when taking them. One explanation for this can be that bitartrate can have a negative impact on the gut microbiome (e.g., fueling growth of specific unhealthy yeast). In that case, one can take choline chloride or choline citrate.

Best natural sources of choline include Chicken breast, Wheat germ, Egg yolks, Beef liver, Broccoli, Salmon and Milk.

23. Turmeric (Curcumin)

There are more than 1,000 search results on curcumin and alzheimer's disease on PubMed. This common household spice contains the antioxidant and anti-inflammatory compound curcumin, known for its ability to boost brain tissues. Studies (2008) suggest curcumin may slow the progression of Alzheimer’s by reducing the number of plaques in the brain. Additionally, it may also prevent the buildup and clumping of beta-amyloid proteins.

An 2025 analysis published in Nutrients investigated how curcumin supports metabolic health by targeting inflammation, oxidative stress and disruptions in gut-brain signaling.1 The paper examined the biological pathways through which curcumin influences body composition and brain health, particularly in individuals dealing with obesity and its complications.

The researchers focused on how curcumin’s metabolites — produced in both the liver and gut — deliver additional anti-inflammatory and antioxidant benefits, even beyond what the parent compound achieves on its own.

In a 2025 related study published in Biotechnology Advances, researchers explored how to overcome curcumin’s poor absorption and limited tissue targeting by using advanced delivery strategies.2

These included nanocarriers, which are microscopic structures that act like tiny vehicles to shuttle curcumin into specific parts of the body, especially the brain. The goal was to find ways to boost the therapeutic potential of curcumin for neurodegenerative and inflammatory diseases that often resist conventional treatment.

24. Mushrooms (Ergothioneine, Lion's Mane and Reishi)

Ergothioneine

Ergothioneine (ERGO), a potent antioxidant made by fungi and soil microbes, is making waves in the world of nutrition. However, many may wonder what it actually is.

Evidence has suggested that mushrooms, which are a rich source of the potent antioxidants ergothioneine and glutathione as well as vitamin D, may have neuro-protective properties. 

Research shows that ERGO is important for brain health. When animals are deprived of ERGO, it harms both brain cell growth and cognitive function. People with dementia also tend to have lower levels of ERGO in their blood compared with healthy people of the same age.

A 2022 study analysed data from older adults aged ≥ 60 years from the 2011-2014 National Health and Nutrition Examination Survey. Mushroom intake was measured using up to two 24-h dietary recalls and was categorised into three groups (lowest, middle and highest). The study included 2840 participants. Greater mushroom intake was associated with certain cognitive performance tests, suggesting regular mushroom consumption may reduce the risk of cognitive decline.

Lion’s Mane (Hericium erinaceus)

Claim: Improves Cognitive Function in Older Adults
Source: “Oral administration of Lion’s Mane mushroom improved cognitive function in a double-blind, placebo-controlled trial in adults aged 50–80 with mild cognitive impairment.” PMC (2023)

Claim: Enhances Processing Speed and Reduces Stress in Young Adults
Source: “A randomized controlled trial on healthy young adults found that Lion’s Mane supplementation led to faster reaction times and reduced perceived stress levels.” PubMed (2023)

Reishi (Ganoderma lucidum)

Claim: Protects Neurons from Oxidative Damage
Source: “Polysaccharides extracted from Reishi mushrooms showed significant neuroprotective effects against oxidative damage in vitro and in vivo models.” PMC Article (2017)

Claim: Reduces Oxidative Stress in the Brain – Alzheimer’s Link
Source: “Reishi helps reduce oxidative stress and mitochondrial dysfunction in the hippocampus—relevant in Alzheimer’s and neurodegenerative conditions.” ScienceDirect Study (2010)

Claim: Anti-inflammatory and Antioxidant Properties for Cognitive Protection
Source: “Ganoderma lucidum demonstrates antioxidant activity and may be useful for managing neurodegenerative disorders.” ScienceDirect Article (2024)

25. Coffee

A 2026 study, published in JAMA, followed 131,821 people for up to 43 years and found that those who drank two to three cups of caffeinated coffee or one to two cups of tea daily had a lower risk of developing dementia than those who drank little or no caffeine.

A 2025 National Health study involving more than 2,000 adults aged 60 and older showed that those who drank high amounts of brewed coffee—equal to or more than two cups per day—had 42 percent lower odds of poor cognitive performance compared with non-coffee drinkers.

Related: Can 2 Cups of Coffee a Day Increase Your Risk of Death?

26. Boswellia Serrata

Boswellia is a genus of trees, native to India, the Middle East, and Africa, that produces an aromatic gum resin commonly known as frankincense.

A 2023 (Canada-Iran) clinical study with 85 patients with mild to moderate Alzheimer's disease took Boswellia for 6 months and saw significant improvements.

  To summarize: 43 Alzheimer's patients took Boswellia 1200mg/day (split into 3 doses) for 6 months (and the other 42 took placebo).  The Boswellia group showed: 

• Thinking and memory improved (MMSE) 
• Overall dementia severity improved, placebo worsened 
• Behavior and mood (agitation, anxiety): meaningful reduction in symptoms 
• Blood Tests: boswellia lowered levels of several inflammation-causing proteins (IL-6, TNF-α, and IL-1α) that are linked to Alzheimer’s progression 
• No serious side effects reported

In this small study, taking Boswellia for 6 months appeared to slow cognitive decline, improve dementia symptoms, reduce mood/behavior issues, lower brain-harming inflammation, and shift a key Alzheimer’s blood marker in a good direction—all compared to placebo, with no major safety problems.

In another 2020 study, "Effects of Boswellia serrata on Improvement of Memory Impairment in Patients with Mild Cognitive Impairment: A Double-blind, Randomized, Placebo-controlled Study", BS (boswellia serrata) has a significant effect on the improvement of memory impairment in patients with MCI (mild cognitive impairment.

In a 2022 study, "Boswellia serrata extract shows cognitive benefits in a double-blind, randomized, placebo-controlled pilot clinical trial in individuals who suffered traumatic brain injury", showed significant (p < 0.05) improvement in cognitive function of patients who were given K-Vie™ compared with placebo.

A 2025 systematic review reported that Boswellia, as an herbal medicine, is often considered safe to use; however, it is possible to experience severe side effects. Authors suggest that Boswellia should be administered only under the supervision of a specialist doctor in usual medical treatment.

27. Elderberry

A 2024 randomized controlled trial reported that patients with mild cognitive impairment who took elderberry for six months trended toward faster visuospatial problem-solving performance than controls. Several markers of inflammation were also reduced, which is significant because chronic inflammation is associated with cognitive decline. Elderberry juice shows promise in slowing Alzheimer’s-related cognitive decline, the researchers concluded.

 

How to Diagnose Dementia

Diagnosing dementia can be a challenge. Neurologists use cognitive testing, such as asking patients to subtract 3’s from 100, who were the last three U.S. Presidents, the mini mental examination, CT, and MRI scans with and without contrast and SPECT or PET scans. 

Laboratory and history testing should include complete blood counts, full metabolic panel including a complete lipid panel, lipoprotein (a), fibrinogen, homocysteine, CRP-HS, complete thyroid hormone tests, DHEA-Sulfate, testosterone, estradiol, estrone, progesterone, FSH in women, afternoon resting oral temperatures, apo E genotype, history of diet colas (aspartame), history of MSG, the person’s diet (ratio of protein to fats to carbohydrates), history of chronic stress, alcohol history, what types of fats they consume and their cooking oils, family history of celiac disease or gluten intolerance, mold exposure, food allergies, smoking history, current or past hypertension, etc.

Diet To Prevent Alzheimer's and Dementia

There is evidence that a diet rich in fruits and vegetables, particularly those with high levels of antioxidants, may help to reduce the risk of cognitive decline.

Antioxidants protect the brain against oxidative stress, which can contribute to brain damage and cognitive decline.

Maintaining a healthy and balanced diet is essential to reduce the risk of developing Alzheimer’s disease.

This includes eating various nutrient-rich foods, especially those high in vitamin B12, omega-3 fatty acids, and antioxidants.

The MIND diet is associated with the preservation of cognitive function, likely through its protective effects against cardiovascular disease. The MIND diet, which is based on the established cardiovascular Mediterranean and DASH diets, includes foods and nutrients that have been associated with preserving brain health.

A 2024 research, which used data from the DIRECT PLUS trial, emphasized the cognitive benefits of the Green Mediterranean diet, which is rich in polyphenols and low in red and processed meats. The DIRECT PLUS trial is one of the largest brain MRI intervention studies conducted to date, involving about 300 participants divided into three dietary groups.

Another 2024 study has shed light on the potential of a specific dietary approach to lower the risk of cognitive decline, particularly in women. Researchers found that women whose eating habits most closely resembled the Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) diet may have a lower risk of cognitive decline. The dietary plan is rich in foods that enhance brain function and low in foods with adverse health effects.

Dr. Nikhil Palekar, medical director of the Stony Brook Center of Excellence for Alzheimer’s Disease and director of the Division of Geriatric Psychiatry, explained that the MIND diet is a low-salt type of Mediterranean diet shown to be beneficial for brain health.

“As it contains antioxidant-rich foods, as well as omega-3 fatty acids,” he said.

A low-salt diet has also been shown to benefit brain functioning independent of its action on improving hypertension.

“Given the above benefits, [the] MIND diet is highly recommended for healthy older adults as a way to reduce risk for Alzheimer’s disease, along with daily moderate-intensity aerobic exercise, cognitive activities, and socialization,” said Palekar.

Egg Boosts Brain Function

A 2024 study published in The Journal of Nutrition investigated the association between egg consumption and the risk of developing Alzheimer’s in older adults. The study followed more than a thousand participants, with an average age of 81, for approximately seven years.

Researchers found that those who ate more than one egg per week had nearly half the risk of developing Alzheimer’s compared to those who ate fewer eggs. In brain autopsies of more than half of the deceased participants, those with higher egg consumption also showed a 49 percent lower risk of Alzheimer’s-related brain changes.

Read more: Egg Consumption Could Help Prevent Alzheimer's, According to a 2024 Study

 

Saturated Fats

Saturated fats are mostly from animal products such as red meat, processed meat, butter, and cheese, though coconut oil is a plant source that is still high in saturated fat. High intakes of saturated fat can lead to high LDL cholesterol levels. One cohort study in the American Journal of Clinical Nutrition showed a diet high in processed meat specifically had a correlation with an increased risk of dementia.

Family history is a large contributor for the risk of developing Alzhiemer’s. Neal Barnard says in widely watched TEDx talk that avoiding the bad fat can decrease risk of Alzheimers by 80 percent. This is even if you have the APOE-epsilon4 allele, the gene that is linked with Alzheimer’s disease.

Best Brain-Boosting Foods to Include in Your Diet

Healthy fish — Small cold-water fish that are rich in animal-based omega-3 fats but have a low risk of contamination are among your best choices for healthy fish. This includes anchovies, sardines, mackerel, herring and wild-caught Alaskan salmon. The omega-3 they contain is vital to your brain, helping to fight inflammation and offer numerous protections to your brain cells.

Cruciferous veggies and leafy greens — Eating just one serving of green leafy vegetables a day may help to slow cognitive decline associated with aging, helping you to be 11 years younger, cognitively speaking, than your non-leafy green-eating peers (source). They’re a rich source of brain-protective nutrients like folate, vitamins E and K, lutein and beta-carotene (source). Cruciferous vegetables, like broccoli and cauliflower, are equally impressive, in part because they’re good sources of choline, a B vitamin known for its role in brain development.

Eggs — Pastured, organic eggs, particularly the yolks, provide valuable vitamins (A, D, E and K), omega-3 fats and antioxidants. They’re also one of the best sources of choline available. Choline helps keep your cell membranes functioning properly, plays a role in nerve communications and reduces chronic inflammation. Choline is also needed for your body to make the brain chemical acetylcholine, which is involved in storing memories.

Beneficial health-promoting fats that your body — and your brain in particular — needs for optimal function include clarified butter called ghee, organic grass fed raw butter, olives, organic virgin olive oil and coconut oil, nuts like pecans and macadamia, free-range eggs, wild Alaskan salmon and avocado, for example.

In a May 2024 study investigating the relationship between diet and dementia-related death, published in the Journal of the American Medical Association (JAMA), researchers analyzed the diets and health outcomes of more than 92,000 U.S. adults. The findings suggest that regardless of genetic predisposition and overall diet quality, those who included at least seven grams (half a teaspoon) of olive oil per day lowered their risk of dementia-related death by 28 percent compared to participants who reported never or rarely including olive oil in their diet. Also, replacing even one teaspoon, or 5 grams, of margarine and mayonnaise with the same amount of olive oil per day was linked to an 8 to 14 percent reduced risk of death from dementia.

Avocado oil, with a similar fat profile to extra virgin olive oil, might offer comparable benefits. A 2014 study found avocado oil improved cardiovascular risk markers in rats fed a high-sugar diet. Poor cardiovascular health has been linked to cognitive issues.

Palm oil has also shown significant health benefits, with one study highlighting its strong antioxidant effects. Antioxidants can protect brain cells from oxidative stress and prevent cell damage. Oxidative stress can impair neurogenesis, the generation of new neurons in the brain, damaging cognitive function. Like olive oil, palm oil is rich in the antioxidant oleic acid.

Coconut oil has demonstrated neuroprotective benefits, including relieving oxidative stress, reducing neuroinflammation, and improving mitochondrial function, according to research.

Coffee — Increased coffee (and tea) consumption was linked to a lower risk of glioma brain tumor, such that people in the top category of coffee consumption were 91% less likely to have glioma compared with those in the bottom category (source).

High Blood Pressure Raises Dementia Risk

“High blood pressure is the most modifiable risk factor for stroke and brain complications,” Dr. Shyam Prabhakaran, neurology chair at the University of Chicago, told The Epoch Times. “It affects the brain in silent ways. The brain doesn’t regenerate, so over decades, those injuries take a toll.

High blood pressure scars the brain’s white matter, changes that appear on MRI scans decades before memory loss. These hidden injuries are among the strongest predictors of dementia.

“High blood pressure sends force into the brain’s smallest arteries,” Prabhakaran said. “They’re not designed to handle it, so they thicken, break, or leak. That leads to silent strokes, white matter damage, even microbleeds—long before memory problems appear.” A silent stroke is one that causes real brain damage but no obvious symptoms at the time.

Nearly 16 percent of dementia cases worldwide—about 9.5 million people—are linked to hypertension, a 2023 analysis found. Warding off dementia by just five years could cut new cases in half, translating to extra years of stronger memory and greater independence.

In the first major update of the U.S. hypertension guidelines since 2017, the American Heart Association and American College of Cardiology urge doctors to act sooner, treating even modest elevations as threats to both heart and brain health.

The guidelines stress that the first prescription for high blood pressure isn’t a pill, but daily habits. Doctors urge patients to manage weight, eat more plants, cut back on salt, stay active, sleep well, ease stress, and limit alcohol.

Even small changes can pay off. Cutting 1,000 milligrams of sodium a day—most of it from processed foods—can lower blood pressure by about five points. Increasing potassium also lowers blood pressure, relaxing the vessels and reducing strain. For the first time, the guidelines recommend potassium-based salt substitutes at home, although they aren’t safe for everyone.

“Patients with kidney disease, and especially diabetics, may have an impaired ability to secrete potassium, and this is further complicated by some of the medications that are recommended,” Dr. Stephen Fadem, a nephrologist and chair of the American Association of Kidney Patients medical advisory board, said in a previous email to The Epoch Times.

Exercise brings some of the strongest returns. A review in Current Hypertension Reports (2016) found that regular activity can lower systolic pressure by five to seven points, similar to some drugs. It also boosts circulation and releases brain chemicals that support memory.

Sleep adds its own protection, helping the brain clear Alzheimer’s-linked proteins, while stress management keeps cortisol from damaging blood vessels and cognition.

“Exercise and good sleep benefit the brain beyond lowering blood pressure,” Prabhakaran said. “They improve blood flow, reduce inflammation, and protect against long-term brain aging. While lifestyle changes often improve numbers on the cuff, it’s also about overall brain health.”

Ivermectin and Dementia

Dr William Makis shared a case testimonial of ivermectin and dementia on X/Twitter (November 2024):

IVERMECTIN and DEMENTIA Testimonial - 97 year old patient begins to remember with IVERMECTIN - one of the most touching stories I've received!

Ivermectin dosage for dementia: "I gave him 24mg of Ivermectin on day 1. I continued with IVM for 4 days"

"His eyes lit up and he recognized me" - I froze when I was reading this. "Each day when I visited, he became more of the father I knew decades prior. We had wonderful conversations, his confusion was gone and he was laughing and talking". What an incredibly touching story.

I am currently helping 4 Parkinson’s Disease patients with Ivermectin, two Multiple Sclerosis, one ALS and one Seizure. This is in addition to hundreds of Cancer patients. But I was not aware of literature on Ivermectin and Dementia. There IS some evidence for the use of Ivermectin in Dementia, except it looks like it has been scrubbed from GOOGLE and the file is conveniently “not available”. “Ivermectin can be used as a therapeutic candidate in Alzheimer disease which will need more studies to support that” - 2021.

Read more: Ivermectin for Dementia

Diabetes Raises Dementia Risk

How well you control your blood sugar over time could significantly impact your risk of developing dementia. A study of 374,021 older veterans with diabetes uncovered a crucial connection between long-term blood sugar management and cognitive health (JAMA 2024). The researchers found that maintaining stable blood sugar levels within personalized target ranges was associated with a lower risk of Alzheimer's disease and related dementias.

This isn't just about avoiding extreme highs and lows — it's about consistency over time. The study used a measure called hemoglobin A1c (HbA1c) time in range (TIR), which looks at how often your blood sugar stays within your recommended target over a three-year period. The higher your HbA1c TIR, the lower your risk of dementia. The findings add to a growing body of research linking diabetes with Alzheimer’s disease.

Walking to Prevent Dementia

A study published in JAMA Neurology in 2022 found that walking 9,800 steps a day can reduce the risk of dementia by half. This was the optimal number, and more steps did not further reduce all-cause dementia risk. Taking fewer steps per day, such as 3,800, also reduced the risk of dementia by 25 percent. Based on data from the UK Biobank, the study included more than 78,000 British people aged 40 to 79, who were followed for about seven years.

A review study involving more than 30,000 adults in more than 40 countries found that even walking just 1,000 more steps a day could reduce the risk of mortality and cardiovascular disease. Other studies also found that walking can help lower blood pressure.

Weight Training Protects Against Dementia in Older Adults

The featured study, published in the GeroScience journal in January 2025, focused on whether weight training prevents brain shrinkage and memory loss before full-blown dementia takes hold. The study involved 44 older adults with mild cognitive impairment, randomly assigned to either twice-weekly supervised resistance training or a non-exercising control group. Training sessions lasted six months and used moderate to high-intensity weights with progressive loading:

"All the individuals in the bodybuilding group showed improvements in memory and brain anatomy … This leads us to imagine that longer training sessions, lasting three years, for example, could reverse this diagnosis or delay any kind of dementia progression. It's certainly something to be hopeful about and something that needs to be studied in the future."

Related: https://articles.mercola.com/sites/articles/archive/2025/05/24/weight-training-protects-against-dementia.aspx

The Fastest Way to Get Alzheimer’s (Most People Do This Daily) | Dr. Dale Bredesen

Summary if you don't have time to watch (YouTube): How to get Alzhiemer's: live every day in chronic insulin resistance and systemic inflammation—i.e., eat an ultra-processed/high-sugar/refined-carb diet (driving metabolic syndrome), sleep poorly (especially untreated sleep apnea), stay sedentary, and accumulate toxins. That combination accelerates the shift into the brain’s “protection” state that precedes cognitive decline. In his words, metabolic syndrome and related inflammation raise risk several-fold, and sleep apnea/inactivity are common, potent contributors—things many people do (or neglect) daily.

  Here's how to prevent: plant-rich low-glycemic eating with nightly 12:3 fasting, train + sleep (treat apnea), de-stress, then stimulate the brain, and remove infections/toxins—starting early Explaination of 12:3 fasting (added to my post later) 12 hours of fasting every night — from the end of dinner to the next morning. Example: finish eating by 7 p.m., have nothing but water or plain tea until breakfast at 7 a.m. 3 hours between your last meal and sleep. So if you go to bed at 10 p.m., you should finish dinner by 7 p.m. so digestion is done before sleep, improving insulin sensitivity and brain cleanup (glymphatic) function.

Common cardiovascular disease drugs and risk of dementia

Cardiovascular drug use may help prevent dementia; however, current evidence is mixed. In a 2024 case–control study in Swedish national register data, the highlights are:

• Use ≥ 5 years of common cardiovascular drugs was associated with lower dementia risk.
• Common cardiovascular drug combination use was associated with lower dementia risk.
• Anti-platelet use of any duration was associated with higher dementia risk.

Botox causes Alzheimer's Disease?

"Botox is marketed as beauty... but what if I told you that it's actually neurological warfare?"

"New research shows that [botox] causes the same damage that we see in Alzheimer's and ALS." pic.twitter.com/jnSCuGw2e5

— Wide Awake Media (@wideawake_media) June 7, 2025

Conclusion

While studies suggest that taking certain supplements may help prevent Alzheimer's, the best way to promote longevity and overall health is to engage in comprehensive healthy diet and lifestyle practices like consuming a nutritious diet, engaging in regular exercise, stop smoking and reducing stress.

Lancet 14 Dementia Risk Factors: A report by the 2024 update of the Lancet Commission on dementia provides 14 ways to reduce dementia risk by up to 45%. 

1. improve education, 
2. hearing loss, 
3. treating hypertension, 
4. reduce smoking, 
5. treating obesity, 
6. treating depression, 
7. exercise
8. treating diabetes, 
9. avoid excessive alcohol consumption [ie, >21 UK units, equivalent to >12 US units], 
10. avoid traumatic brain injury [TBI], 
11. avoid air pollution
12. avoid social isolation
13. avoid vision loss 
14. treating high LDL cholesterol

The Alzheimer’s Association also offers 12 healthy habits to improve brain health and reduce the risk of cognitive decline and, perhaps, Alzheimer’s and dementia as well.

1. Keep your brain engaged and Be a lifelong learner
2. Exercise regularly (source)
3. Protect your head—always wear a helmet and seat belt when appropriate to protect your head from injuries
4. Don’t smoke
5. Control your blood pressure
6. Manage diabetes
7. Eat a healthy diet
8. Maintain a healthy weight
9. Manage stress
10. Intermittent fasting
11. Get good quality sleep

By making mindful choices, we empower ourselves to maintain optimal brain health now and preserve it well into the future.

References: 

1. Dr Dale Bredesen's RECODE Protocol for Alzheimer's
2. Methylene Blue for Alzheimer's Disease
3. David Sinclair supplement list
4. Lessons From 5 Years of Caring for Loved Ones With Dementia
5. Is Joe Biden's Brain Vaccine Injured?
6. Neurons burn sugar differently: Discovery offers new hope for fighting neurodegeneration