4 Nutrients You Should Be Eating to Help Lower Dementia Risk, According to a New Study

Reviewed by Dietitian Annie Nguyen, M.A., RD

Key Points

• A new study suggests that several nutrients are linked with a lower risk of dementia.

• These nutrients include vitamins and minerals that act as antioxidants, plus fiber.

• High sugar intake was related to an increased risk of dementia.

As we age, it’s natural to become more forgetful. But when the occasional “Where did I leave my keys?” becomes forgetting loved ones’ names and your own address, it may be a sign of something more serious.

Dementia is a general term for loss of memory, language, problem-solving and other thinking abilities, severe enough to interfere with everyday life. Alzheimer’s disease is the most common type of dementia. Unfortunately, dementia cases are expected to double by the year 2060. And the economic burden of unpaid dementia caregiving in the U.S. is expected to skyrocket from an average of $172 billion in 2020 to over $1.5 trillion by 2060. And this doesn’t take into account the emotional toll on families, friends and caregivers.

Since there is currently no cure for dementia, taking preventative measures can be a wise move. Columbia University researchers wanted to know which nutrients were related to a reduced risk of dementia—and which ones might increase the risk. They recently published their findings in Nutrients. Let’s break down what they found.

Related: 6 Things You Should Do After 5 P.M. to Support Healthy Aging, According to Experts

How Was This Study Conducted?

Researchers drew data from the Health and Retirement Study (HRS), an ongoing U.S. study conducted biennially since 1992 that includes adults 50 years and older. In 2013, food consumption and nutrition intake was collected from a subset of the HRS called the Healthcare and Nutrition Study (HCNS).

To evaluate diet, participants completed a food frequency questionnaire that asked how frequently they consumed 163 different foods and beverages over the past 12 months. From this, the research team calculated nutrient intake based on participants’ responses for 101 nutrients. Individual nutrients were assessed regarding their relationship to dementia. In addition, researchers calculated composite scores for some groups of nutrients.

Participants’ cognitive abilities were assessed using two different methods. One method was via a telephone interview with participants and the other was via a proxy respondent. For the proxy method, someone close to the participant answered questions about the participant’s memory levels, limitations in instrumental activities of daily living and status of cognitive impairment. Researchers would use this information to look for associations between nutrient intake and dementia risk.

This current study included 6,280 HCNS participants who met the researchers’ criteria, which included full diet information and cognitive assessments. Researchers also adjusted for demographic information like age, race, sex, BMI, education level, smoking status, alcohol intake and physical activity.

What Did This Study Show?

After running statistical analyses, the results suggest that several nutrients were connected with a reduced risk of dementia. The five with the strongest association were:

• Isorhamnetin, a type of flavonol

• Manganese, a mineral

• Dietary fiber

• Beta-tocopherol and beta-tocotrienol, both forms of vitamin E

This study also adds to the mounting evidence that high sugar intake is linked with a higher risk of dementia. With that said, it also showed some controversial associations between some other nutrients and higher dementia risk. We say controversial because they conflict with previous research or add to mixed results.

For example, this study suggests a link between certain components in milk and an increased risk of dementia, including glycerophosphocholine and vitamin D, both of which have been shown to support brain health in other studies. Researchers note that more research needs to be done, and that it could be due to other components in the food, not necessarily these nutrients.

This study has several limitations. First, asking people to estimate how much they ate of certain foods over the last year leaves lots of room for bias, forgetfulness and guessing. Also, cognitive abilities and dementia were not clinically evaluated, which also leaves room for bias. Lastly, researchers did not adjust for factors like genetics and environmental factors that play a role in dementia.

Related: The #1 Nutrient for Brain Health as You Age, According to a Dietitian

How Does This Apply to Real Life?

Isorhamnetin is a flavonol found in fruits and vegetables, including onions, almonds, berries, cherries, pears, apples and green grapes. It’s also found in ginkgo biloba, an herb touted for its brain health benefits.

You’ll find manganese in nuts, legumes, whole grains and leafy greens. Maple syrup and maple water are also rich sources of this trace mineral. Manganese plays a role in many bodily processes, including metabolism and immunity. While it’s a mineral, manganese plays a dual role and acts like an antioxidant, protecting cells from damage from free radicals.

Like manganese, vitamin E also has antioxidant properties, protecting cells from damage. Nuts, seeds, wheat germ, and sunflower and safflower oils are good sources of vitamin E. You’ll also get some in spinach and broccoli.

A whopping nine out of 10 Americans don’t have enough fiber in their diets. Fiber-rich foods include fruits, vegetables, nuts, seeds, whole grains and legumes.

If you’re concerned that you’re not including enough of these nutrients in your day-to-day routine, consider shaking things up. An easy (and painless) way to do it is to swap out your typical snacks for nutrient-rich ones. For example, if you typically reach for chips, soda or a candy bar mid-afternoon, consider a handful of nuts and berries. Or how about some hummus and veggie sticks?

If you’re ready to go all in and want some guidance, check out our MIND diet meal plans. The MIND diet is a fusion of the Mediterranean and DASH diets, and is loaded with brain-healthy foods that are also good for your heart. There is recent evidence that following this healthy eating pattern may reduce your risk of dementia by up to 25%.

In addition to food, physical activity, managing your stressors and getting plenty of quality sleep also influence brain health. And make sure you’re also spending time with loved ones, as loneliness has also been shown to increase dementia risk.

Related: 6 Habits That May Be Aging Your Brain, According to Experts

The Bottom Line

This study suggests that certain nutrients, like vitamin E, manganese and isorhamnetin, all of which act like antioxidants, plus fiber, are linked with a lower risk of dementia. It also adds to existing evidence that high sugar intake may raise dementia risk. If possible, get these brain-protecting nutrients from food. If you have difficulty doing so, seek the advice of a registered dietitian or a healthcare professional who can help you integrate foods rich in these nutrients and determine if supplementation is a viable option for you.

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