WHAT ARE THE BEST SUPPLEMENTS TO PREVENT BRAIN SHRINKAGE & ALZHEIMER’S 

Brain shrinkage (atrophy) is a key feature of Alzheimer’s disease and other forms of dementia. Certain supplements may help protect brain cells, reduce inflammation, and slow cognitive decline.

1. Omega-3 Fatty Acids (DHA & EPA) 

✅ Why?

• DHA is a key structural fat in the brain, essential for memory and neuron health.
• Reduces beta-amyloid plaques linked to Alzheimer’s.
• EPA fights brain inflammation, which contributes to shrinkage.

🔹 Dosage: 1,000–2,000 mg of combined DHA & EPA daily
🔹 Sources: Fish oil, krill oil, algae oil (for vegetarians)

2. Phosphatidylserine (PS) 

✅ Why?

• A major component of brain cell membranes.
• Improves memory, focus, and cognitive function.
• May slow age-related brain shrinkage.

🔹 Dosage: 100 mg, 2–3 times daily
🔹 Sources: Soy lecithin, organ meats, fish

3. B Vitamins (B12, B6 & Folate) 

✅ Why?

• Low B12 & folate levels = brain shrinkage & memory loss.
• Helps lower homocysteine, a marker linked to Alzheimer’s.

🔹 Dosage:

• B12: 500–1,000 mcg/day (Methylcobalamin form)
• B6: 20–50 mg/day
• Folate (B9): 400–800 mcg/day
  🔹 Sources: Eggs, leafy greens, liver, fish

4. Vitamin D3 

✅ Why?

• Low vitamin D is linked to faster brain shrinkage & higher dementia risk.
• Supports neurotransmitter function & brain repair.

🔹 Dosage: 2,000–5,000 IU/day (check levels with a blood test)
🔹 Sources: Sunlight, fatty fish, fortified foods

5. Magnesium 🦴

✅ Why?

• Regulates neurotransmitters & brain plasticity.
• Protects against age-related cognitive decline.

🔹 Best Form: Magnesium L-Threonate (crosses blood-brain barrier)
🔹 Dosage: 200–400 mg/day
🔹 Sources: Nuts, seeds, leafy greens

6. Curcumin (Turmeric) 

✅ Why?

• Reduces amyloid plaque buildup.
• Lowers brain inflammation, a major cause of Alzheimer’s.

🔹 Dosage: 500–1,500 mg/day (with black pepper for better absorption)
🔹 Sources: Turmeric spice, curcumin supplements

7. Acetyl-L-Carnitine (ALCAR) 

✅ Why?

• Enhances brain energy production & mitochondrial function.
• Slows neurodegeneration and improves mental clarity.

🔹 Dosage: 500–2,000 mg/day
🔹 Sources: Red meat, dairy, supplements

8. Resveratrol (Antioxidant in Red Wine) 🍷

✅ Why?

• Protects neurons from oxidative stress & aging.
• May slow beta-amyloid plaque buildup.

🔹 Dosage: 100–500 mg/day
🔹 Sources: Red wine (moderation), grapes, peanuts

9. Coenzyme Q10 (CoQ10) 

✅ Why?

• Supports mitochondria (brain’s energy powerhouses).
• Reduces oxidative damage linked to Alzheimer’s.

🔹 Dosage: 100–300 mg/day
🔹 Sources: Fatty fish, organ meats, nuts

10. Lion’s Mane Mushroom 

✅ Why?

• Boosts nerve growth factor (NGF), promoting brain cell regeneration.
• May enhance memory & cognitive function.

🔹 Dosage: 500–1,500 mg/day
🔹 Sources: Mushroom extract, capsules, teas

Bonus: Lifestyle Tips to Prevent Brain Shrinkage

🧠 Exercise – Boosts blood flow & reduces inflammation.
🥗 Brain-healthy diet – Mediterranean diet, healthy fats, antioxidants.
😴 Sleep well – Deep sleep clears toxins from the brain.
📝 Keep learning – Mental stimulation (reading, puzzles, new skills).
🤝 Socialize – Staying connected protects against cognitive decline.