In France, nearly 2.5 million people are affected by Alzheimer’s disease, a number expected to rise in the coming years due to demographic aging. Yet, according to the Vaincre Alzheimer Foundation, up to 45% of cases could be prevented or delayed by addressing modifiable risk factors, with nutrition being a primary one.
- 45% of Alzheimer’s cases could be prevented or delayed through modifiable factors, including nutrition.
- What science says: Omega-3s (through diet), vitamin D, and salt reduction are beneficial; coconut oil, ginkgo biloba, and red wine have no proven effect.
- Protective diets: The Mediterranean diet and the MIND diet can reduce the risk of cognitive decline by up to 30%.
- The microbiome, a new avenue: A healthy gut, nourished by fiber and prebiotics, may protect the brain.
- An accessible lever for everyone: Prioritize a balanced diet, limit processed foods, and raise awareness from a young age.
Faced with a proliferation of often contradictory nutritional advice, the Vaincre Alzheimer Foundation publishes a scientific overview in conjunction with the release of its annual medical research report, aiming to inform the public and combat misconceptions and misinformation.
Vitamin D, Omega-3, Salt… What science says
The Vaincre Alzheimer Foundation report analyzes several nutrients often cited in Alzheimer’s prevention, separating fact from fiction:
- Vitamin D: True
Essential for bone health, adequate vitamin D levels may also help reduce the risk of cognitive disorders. However, systematic supplementation remains controversial, particularly when cognitive impairments are already present. - Coconut oil: False
Despite some exploratory studies, no proven effect on cognitive decline has yet been demonstrated. Additional clinical trials are needed to confirm or refute the cognitive health effects of coconut oil. - Ginkgo biloba: False
Clinical trials have shown no protective benefit of Ginkgo biloba extract against Alzheimer’s disease. - Red wine
Research remains contradictory, and alcohol remains a risk factor for other diseases, including cancers and liver diseases. Thus, alcohol is not a solution or miracle treatment for Alzheimer’s disease; on the contrary, regular consumption can even disrupt neuronal connections. - Omega-3: True… but
Consuming omega-3-rich foods, such as fatty fish, nuts, and certain oils, reduces the risk of developing Alzheimer’s by 33%. However, no studies have proven that dietary supplements are effective. - Excess salt: True
High salt intake, well-known for its effects on heart health, also increases the risk of cognitive decline by promoting hypertension and brain alterations associated with the disease.
Nutrition and Alzheimer’s: protective diets
The Mediterranean diet, well-known for its protective effects on the brain, is not the only one with positive cognitive health effects. The MIND diet is also gaining recognition.
The Mediterranean diet
Based on seasonal fruits and vegetables, legumes, whole grains, and olive oil, with minimal red meat and no processed foods, this diet is widely associated with a reduced risk of cognitive decline. Studies show that it is the combination of protective foods, rather than isolated supplements, that benefits the brain.
The MIND diet
First described in 2015, the MIND diet (Mediterranean-Dash Intervention for Neurodegenerative Delay) combines the benefits of the Mediterranean diet with the DASH diet (low in salt and saturated fats). It emphasizes leafy green vegetables, berries, nuts, tea, and dark chocolate, while limiting red meats, high-fat cheeses, pastries, and ultra-processed foods.
A 16-year French study showed that good adherence to the MIND diet was associated with a 30% lower risk of cognitive disorders. However, some clinical studies remain cautious, calling for further research.
The MIND diet appears to be a promising approach to preserving brain health and preventing cognitive decline. Large-scale, long-term clinical studies are still needed to confirm its effectiveness and understand its mechanisms in detail.
Dr. Marion Lévy PdH, Scientific Director of the Vaincre Alzheimer Foundation
The gut microbiome: A promising research avenue
The gut microbiome, the collection of microorganisms living in the digestive tract, is drawing scientific attention due to the significant impact of diet on the brain observed across multiple studies. This “second brain” may influence cognitive functions, inflammation, and immunity.
This whole metabolic avenue is very promising. The Mediterranean diet, diabetes prevention… all of this contributes to maintaining a healthy microbiome. This diet provides fiber and beneficial prebiotics that feed bacteria capable of producing secondary bile acids with protective effects. We are starting to connect all these elements together.
Sylvie Claeysen, microbiome researcher at the Institute of Functional Genomics, Montpellier
Researchers are exploring targeted interventions using probiotics and prebiotics, while advocating for longitudinal studies and shared databases, such as the participatory project The French Gut, which aims to map a “healthy” gut microbiome among the French population.
Nutrition and Alzheimer’s: prevention is on the menu
While diet alone does not cure Alzheimer’s disease, it contributes to its prevention, representing an accessible lever for everyone. Raising awareness from a young age about the importance of a nutrient-rich, balanced diet, limiting refined sugars and processed foods, and being vigilant about the pesticides that inundate our plates are all strategies that could help combat Alzheimer’s disease and cognitive disorders sustainably.
Published by the Editorial Staff on