Two neurologists have said there are three important nutrients people should be eating if they want to reduce their risk of getting dementia when they are older

Specialists are delving into what can be done to reduce the risk of developing dementia as we age. A prominent neurologist highlighted three crucial nutrients that should be part of our diets.

Although further research is needed, two neurologists who have made significant contributions to this area are Drs Ayesha and Dean Sherzai. The duo, married and at the helm of Loma Linda University’s Alzheimer’s Prevention Program in the US, have explored how lifestyle factors such as exercise, sleep, stress management, and diet influence our brain’s well-being.

In a chat on the Zoe podcast, the couple disclosed the importance of ensuring adequate intake of B12, Vitamin D, and Omega-3 for maintaining brain health.

Most people who develop dementia are diagnosed after 65 (Image: Sherzai MD, The Brain Docs/Facebook)

B12

Focusing firstly on B12, Dr Dean Sherzai highlighted that keeping B12 levels “normal or on the higher side” is beneficial for brain function.

This claim draws support from various studies, suggesting an association between B12 and enhanced cognitive health, thereby potentially lowering the risk of dementia. These findings point out the need for ongoing enquiry into this vital nutrient’s impact on our cognitive future.

Dr. Scott Kaiser, a geriatrician and director of Geriatric Cognitive Health at the Pacific Neuroscience Institute in Santa Monica, California, shared with Fortune Health important insights on dietary needs for brain health. He emphasized that “Vitamin B12 deficiency can cause cognitive impairment, including impairments in thinking,” underscoring the essential role the vitamin plays, reports Surrey Live.

For a healthy intake, the NHS suggests that a balanced diet generally provides sufficient amounts of Vitamin B12. They particularly recommend sources like meat, fish, milk, cheese, eggs, and some fortified breakfast cereals as key suppliers of this crucial nutrient.

Doctors have been searching for ways to stave off dementia (stock) (Image: Getty Images/Image Source)

Vitamin D

Vitamin D is another vital player in maintaining cognitive health, as pointed out by Dr. Sherzai. Although our bodies produce Vitamin D when our skin is exposed to sunlight, during the UK’s winter months from October to March, sun exposure can be limited.

Due to this lack of sunlight, the government recommends considering Vitamin D supplements, as reported by ChronicleLive.

Furthermore, the NHS lists several food sources rich in Vitamin D, such as “oily fish – such as salmon, sardines, herring and mackerel, red meat, liver (avoid liver if you are pregnant), egg yolks and fortified foods – such as some fat spreads and breakfast cereals”.

Researchers from the University of Calgary’s Hotchkiss Brain Institute in Canada and the University of Exeter in the UK have conducted a study examining the link between vitamin D supplementation and dementia. Their findings suggest that taking vitamin D supplements could play a role in fending off dementia.

Omega-3

Additionally, the brain expert underscored the significance of having an adequate amount of Omega-3 in our diets. He referenced two recent comprehensive reviews that support his stance on its crucial role in safeguarding cognitive health: “We just did two reviews, two comprehensive reviews, one on Omega-3 on the developing brain, and Omega-3 on the ageing brain and in both of them there seems to be trends towards needing Omega-3.”

For those looking to boost their Omega-3 intake, oily fish such as sardines and salmon are not only excellent sources but are also known to be rich in Vitamin D.