What Supplements Prevent Alzheimer's Disease?

Alzheimer's disease (AD) is a devastating form of dementia that currently has no cure. With limited medications available to prevent Alzheimer’s in healthy people, and treatments mainly aimed at slowing progression once early disease is diagnosed, you may be exploring dietary supplements to reduce your dementia risk. In Australia, new disease-modifying treatments such as donanemab (Kisunla) and lecanemab (Leqembi) have been approved for some people with early symptomatic Alzheimer’s disease, but they are not used as prevention for people without diagnosed disease.

Of course, good nutrition supports brain health, and certain supplements may help support cognitive function or reduce risk when used as part of a comprehensive prevention strategy. However, no supplement has been proven to prevent Alzheimer's disease on its own.

In this article, we'll explore what current research tells us about supplements for Alzheimer's prevention, which nutrients you can add to your diet, and how to approach supplementation safely. We'll also discuss how advanced health testing can help you identify your personal risk factors and create a targeted prevention plan.

If you want to go beyond general advice, Everlab can help you take a personalised, evidence-based approach to brain health. Our doctors review your history and run targeted testing for factors linked to cognitive ageing, such as inflammation, metabolic health, nutrient status, and (if appropriate) APOE genetics. These tests don’t diagnose or predict Alzheimer’s disease, but they can give you and your doctor a clear baseline and a practical plan to reduce modifiable risk over time.

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Understanding Alzheimer's and Your Risk Factors

Alzheimer's disease develops when proteins called amyloid and tau build up abnormally in and around brain cells, causing parts of the brain to shrink and lose function.

In most cases, the common risk factors include age, genetics (particularly the APOE E4 gene), and family history. Other acquired factors, such as diabetes, high blood pressure, obesity, and high cholesterol, can also significantly increase AD risk.

But while getting older is guaranteed, how you age is not. You can address inflammation, support cardiovascular health, and provide your brain with essential nutrients, which may influence some of the modifiable risk factors that contribute to cognitive decline.

Can Supplements Actually Help Prevent Alzheimer's?

Current prescription treatments for Alzheimer’s are designed for people who already have early-stage disease, not for prevention in otherwise healthy adults.

There have been studies on whether specific vitamins and supplements might reduce risk or slow AD’s progress. Overall, findings are mixed. Some studies suggest that people who use certain supplements alongside a healthy, balanced diet, regular exercise, and good sleep may show better memory or thinking over time, especially if they have a deficiency to begin with.

The main supplements studied include omega-3 fatty acids, curcumin, vitamin D, vitamin E, B vitamins, probiotics, and ginkgo biloba.

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that make up a large part of your brain’s structure. Two forms are particularly important for brain health: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA is concentrated in brain tissue, and research suggests it may support processes involved in healthy ageing of the brain.

These fats may help by:

• Reducing inflammation that can damage brain cells
• Improving blood flow to deliver essential nutrients
• Supporting normal clearance of proteins like amyloid in early research
• Keeping brain cell membranes flexible for better communication between neurons and supporting new brain connections

You can buy omega-3 supplements over the counter, but they are also abundant in fatty fish like salmon, sardines, mackerel, and tuna. For vegans and vegetarians, omega-3 is available in plant sources such as flaxseeds, chia seeds, and walnuts.

2. Curcumin

Curcumin is the vibrant yellow compound that gives turmeric its colour and anti-inflammatory properties. It may protect the brain through multiple pathways, including:

• Reducing brain inflammation and acting as an antioxidant
• Helping influence amyloid build-up in laboratory and animal studies
• Supporting healthy communication between brain cells and promoting new neuron growth in areas linked to memory

However, when you consume turmeric (root or powder), curcumin is broken down quickly, so very little reaches your bloodstream. For this reason, some people choose curcumin supplements, typically sold as tablets, powders, or capsules. Human evidence is still emerging, so it is best viewed as a supportive option rather than a proven prevention strategy.

3. Vitamin D

While your skin produces vitamin D when exposed to sunlight, many Australians still don’t get enough due to sun protection habits and indoor lifestyles. You can also find vitamin D in foods such as fatty fish like salmon and sardines, egg yolks from free-range chickens, cheese, and UV-exposed mushrooms.

Vitamin D plays a neuroprotective role by:

• Regulating calcium balance in brain cells
• Modulating immune function
• Reducing toxic protein build-up in early research
• Protecting against oxidative stress
• Maintaining healthy blood-brain barrier function
• Supporting neurotrophic factors that help brain cells grow and survive

People with Alzheimer’s often have low vitamin D levels, and very low levels are linked with higher dementia risk in some studies. Supplementing may be helpful if you are deficient, but it has not been proven to prevent Alzheimer’s on its own.

4. B Vitamins

A family of eight water-soluble vitamins, B vitamins work together to support brain health. Studies suggest that B12, folate (B9), and B6 are particularly important for cognitive function.

They help produce neurotransmitters like serotonin and dopamine that regulate mood and cognition. They also maintain healthy nerve function and reduce levels of homocysteine, a compound associated with damage to blood vessels and brain cells when elevated.

Besides supplements, you’ll find B12 mainly in animal products like meat, fish, eggs, and dairy. Folate is abundant in leafy greens, legumes, and citrus fruits, while B6 is found in poultry, fish, potatoes, and bananas.

5. Probiotics

Probiotics are beneficial bacteria that support gut health, and emerging research suggests a connection between gut and brain health through the gut-brain axis. A diet rich in probiotics may stimulate neuroprotective molecules that can influence brain pathways. These bacteria may work by:

• Producing short-chain fatty acids that reduce inflammation
• Supporting neurotransmitter production (about 90% of serotonin is made in your gut)
• Strengthening the gut barrier to prevent harmful substances from entering your bloodstream and potentially affecting your brain

People with Alzheimer’s often have different gut bacteria patterns compared to healthy individuals. Maintaining a healthy gut microbiome through probiotic foods might support brain health.

You can get probiotics from fermented foods like yoghurt, kefir, sauerkraut, kimchi, miso, and kombucha, or take them as targeted supplements with specific bacterial strains.

6. Vitamin E

In a healthy diet, vitamin E protects the fatty parts of your brain cells from free radical damage. Your brain is vulnerable because it uses a lot of oxygen and contains many fats that can be easily damaged. Some studies show that people with Alzheimer’s have lower vitamin E levels in blood and brain tissue.

However, while eating foods rich in vitamin E is linked to lower Alzheimer’s risk, vitamin E supplements have not consistently shown the same protective benefits. Aim to get vitamin E from a varied diet including nuts, seeds, and healthy oils unless your doctor recommends supplementation.

7. Ginkgo Biloba

Ginkgo biloba is an extract from the leaves of the ginkgo tree. It has traditionally been used to support blood circulation to the brain and act as an antioxidant. Some studies show modest cognitive benefits, particularly for people already experiencing mild cognitive impairment.

Ginkgo is available as capsules, tablets, liquid extracts, and dried leaves for tea. It is generally well tolerated, but it can interact with blood thinners and increase bleeding risk in some people, so check with your doctor if you take anticoagulants or have a bleeding condition.

How to Take Supplements Safely

Before adding any supplement to your routine, discuss your plans with your healthcare team to ensure any supplements you choose work well with your current medications and health conditions.

Your current nutrient levels, genetic factors, biological age, and diet can all influence whether a supplement will be beneficial. This is why a personalised approach based on proper testing tends to be more effective than taking a general handful of vitamins and hoping for the best.

How to Get Tested and Reduce AD and Dementia Risk

In Australia, 16 in 1,000 people live with dementia. With no cure and limited evidence that supplements can prevent Alzheimer’s, many people are turning to proactive, evidence-informed prevention. At the core of this is a data-driven approach that focuses on reducing modifiable risk factors early.

At Everlab, we help you understand your unique risk factors and nutritional status by analysing biomarkers linked to brain ageing and cognitive health. We provide a clearer picture of your baseline through:

• Comprehensive testing: We analyse over 100 biomarkers, including inflammation markers that may relate to brain health, nutrient levels that support cognitive function, metabolic markers, and optional APOE genetic testing to understand risk and how you might respond to different strategies such as omega-3 intake.
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• A personalised longevity plan: You’ll have ongoing support from an Everlab doctor who works alongside your healthcare team to interpret your results and create targeted protocols to improve any abnormal markers.
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• Continuous monitoring: We provide follow-up testing every six months to track changes over time.
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• Advanced diagnostic testing: You can also access advanced screening such as DEXA scans for body composition and bone density, whole-body MRI when clinically appropriate, ECG for heart health, and other screening pathways based on your risk profile.

These services do not diagnose or predict Alzheimer’s disease, but they can help identify modifiable factors like inflammation, metabolic health, and nutrient gaps so you can act early with your doctor.

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Conclusion

Supplements can support brain health and may help reduce Alzheimer’s risk when combined with a healthy diet, regular exercise, good sleep, and management of cardiovascular and metabolic risk factors.

The supplements above are the most studied so far. They work best as part of your overall lifestyle rather than on their own, and they’re most useful when they address a real deficiency. The key is consistency over time, plus a personalised plan that targets your actual risk factors.

Sources:

• NIH: What Do We Know About Diet and Prevention of Alzheimer's Disease?
• WebMD: Do Vitamins and Supplements Help With Alzheimer's?
• NCCIH: Dietary Supplements and Cognitive Function, Dementia, and Alzheimer's Disease
• Science Direct: The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline