The exact reasons for what causes Alzheimer’s disease are still unknown. However, there are many studies surrounding it and the role of diet and supplements that may cause or help prevent the disease in the first place. In this article, we are going to talk about the role of diet in the prevention of brain-related diseases and the top 5 Alzheimer’s prevention supplements.
What is the role of diet in Alzheimer’s disease?
Kamna Chauhan, Dietician, Nutrificious Diet Clinic, Ranchi, Jharkhand says, “Diet plays a role in potentially lowering the risk of Alzheimer’s disease although it isn’t a guaranteed preventive strategy. Studies indicate that adhering to eating patterns like the Mediterranean, Dietary Approaches to Stop Hypertension (DASH) or even MIND diets can be advantageous. These diets focus on foods rich in nutrients such as fruits, vegetables, whole grains, nuts and fish while minimising processed foods, sugars and saturated fats. Omega-3 fatty acids may also promote brain health by combating inflammation and oxidative stress. It is commonly found in fish and antioxidants from berries and dark chocolate. Although no specific diet promises prevention, maintaining a diet combined with lifestyle factors like regular exercise and mental engagement can enhance cognitive well-being overall.”
Another expert, Anurupa Bose, Clinical Dietician, Chief Nutritionist, Hera, Bengaluru, Karnataka adds, “A healthy diet rich in whole grains, millets, pulses, green leafy vegetables, fatty fish, nuts, and seeds provides brain-boosting nutrients such as antioxidants, omega-3 fatty acids, fibre, and protein. These nutrients can help protect cognitive function by reducing brain inflammation and may lower the risk of developing Alzheimer’s disease.”
Omega-3 fatty acids: Brain boosters for cognitive function
Omega-3 fatty acids, especially docosahexaenoic acid (DHA), support brain health and reduce inflammation. Our body is not capable of producing it, so we need to obtain it from diet. DHA is a polyunsaturated omega-3 fatty acid that is found in the brain and retina. Various studies have recognised the importance of DHA in cognitive function, and improved memory, attention and problem-solving skills. DHA is a major component of the gray matter found in our brain that is responsible for higher order cognitive functions. Researchers have found that omega 3 helps support brain function throughout a person’s life. Moreover, some studies have found that it majorly benefits older people. Otherwise, its effects in different stages of life are still under scrutiny.
Vitamin E: The antioxidant protector against neurodegeneration
Vitamin E is another Alzheimer’s prevention supplement that is studied. Researchers found that the antioxidant property of Vitamin E and its major components, tocopherols and tocotrienols is effective in slowing down the progression of dementia in its initial stage (Mild Cognitive Impairment – MCI). Furthermore, while the evidence is inconclusive, the antioxidant properties of Vitamin E suggest that it may play a role in protecting brain cells from damage.
Curcumin: The anti-inflammatory powerhouse from turmeric
Curcumin, the yellow pigment found in turmeric, was also found to slow down the progression of brain diseases. These properties have led to interest in its potential role in preventing and treating neurodegenerative diseases, such as Alzheimer’s.
Furthermore, amyloid plaque buildup is a hallmark of Alzheimer’s disease. It was observed that curcumin can reduce the formation of amyloid beta, the protein that forms these plaques. It was also found that it even blocks the accumulation of new amyloid deposits and reduces the size of remaining plaque deposits.
Vitamin D: The sunshine vitamins role in cognitive health
Many studies have shown a related link between vitamin D deficiency and reduced brain function. It is a neurosteroid hormone that regulates neurotrophins and neurotransmitters and promotes brain health. Low vitamin D levels are linked to Alzheimer’s disease and cognitive impairment. Vitamin D may protect brain cells and reduce amyloid plaque buildup. Vitamin D deficiency may also contribute to poor blood flow and brain shrinkage.
More research is needed to fully understand the connection between Vitamin D and dementia. This includes studies to determine the optimal Vitamin D levels for brain health. Furthermore, to investigate whether Vitamin D supplementation can prevent or delay cognitive decline.
B Vitamins: The memory-supporting trio (B6, B9, B12)
B vitamins, particularly B6, B9 (folic acid), and B12, play a vital role in maintaining brain health. They majorly regulate homocysteine levels, an amino acid harmful to the brain in high concentrations. Studies show that Vitamin B helps convert homocysteine into other amino acids. They ensure that homocysteine levels are kept within a healthy range, contributing to brain health. Furthermore, it is seen that treatment with vitamin B tablets may reduce the homocysteine levels in the blood by 22.5%.
While various research is available claiming the effectiveness of these supplements they are still under rigorous scrutiny. Although these supplements show significant results in the prevention of Alzheimer’s disease, you should not take them without a doctor’s description.
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