January 2025 - Food for the Brain

‘Amyloid: A legacy of lies in Alzheimer’s science,’ says The New York Times

By Patrick Holford, in response to the New York Times essay here.

Recently, investigator Charles Piller exposed the fraudulent claims behind the amyloid theory of Alzheimer’s, that has caused heads to roll.

The article, based on his new book Doctored: Fraud, Arrogance, and Tragedy in the Quest to Cure Alzheimer’s, presents evidence of fraud. It reveals that Dr Masliah, the Head of the National Institute on Ageing (a division of the US National Institutes of Health) and responsible for billions in funding, had for decades included improperly manipulated images of brain tissue and other technical visuals in his research.

With roughly 800 papers to his name, many of them considered highly influential, Dr. Masliah seemed a natural choice to steer the funding for Alzheimer’s research. He hailed the moment as the dawning of “the golden era of Alzheimer’s disease research”. The National Institutes of Health announced that it had found that Dr. Masliah engaged in research misconduct and that he no longer held his leadership position.

Marc Tessier-Lavigne, the former president of Stanford University, was known as a global leader in research on the brain’s circuitry in Alzheimer’s and other neurological conditions. He resigned in 2023 after an intrepid student journalist revealed numerous altered images in his research.

Everyone is in on this exaggeration…

What isn’t being fully exposed, is just how bad the results of the anti-amyloid drug treatments are and how the drug companies who run these trials manage to squeeze a result, just enough to get a medical licence for their treatment. Everyone is aware of this exaggeration by bigging up the results.

For example, the Alzheimer’s Society described the miniscule difference in effect of the anti-amyloid drug as follows: ‘Lecanemab slowed down the speed at which memory and thinking skills got worse by 27%’.

This is not what actually happened.

Those on the drug just hit the same rock bottom about 3 months later than those on the placebo and the difference was so small that no-one is likely to notice.

No-one got better. They all got worse. Quite a few had adverse effects, with brain bleeding and swelling. More than a quarter had adverse reactions. A few died as a consequence.

Is three months of ‘slightly less worse’ symptoms worth the suffering of adverse events by one in four participants including death (about one in 500) – and all this at vast expense?

Expensive, ineffective and rejected by NICE

If such treatment was started before a person was put into care, at best it could mean putting them in a care home three months later, potentially saving £3,000. If treatment were given whilst in a care home it would mean three months more time in a care home, potentially costing £3,000 more. Either way, at a treatment cost likely to be in the region of £50,000 per year this is clearly not cost effective for the NHS, which is why the National Institute for Health and Care Excellence (NICE) quite rightly rejected it.

The biggest deception of all is that we already know how to ‘cure’ Alzheimer’s and that is to prevent it with the right diet, lifestyle and supplements.

The power is in your hands and it’s never too late or too early to start.

Prevention is key and you can start today – so please encourage everyone you know to take the Cognitive Function test here.

Read the full NYT article here

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Get started today:

Take the Cognitive Function Test: Assess your brain health today and gain personalised insights.

Get personalised data on your body and join our research by ordering your DRIfT 5 in 1 test here so you can join our research and find out what your unique body needs.

Become a Friend & join the COGNITION Programme: Support our mission with a small monthly donation and receive tailored steps to improve your brain resilience and track your progress.

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Food for the Brain is a not-for-profit educational and research charity that offers a free Cognitive Function Test and assesses your Dementia Risk Index to be able to advise you on how to dementia-proof your diet and lifestyle.

By completing the Cognitive Function Test you are joining our grassroots research initiative to find out what really works for preventing cognitive decline. We share our ongoing research results with you to help you make brain-friendly choices.

Please support our research by becoming a Friend of Food for the Brain.

Further info

Is Veganuary Detrimental to Brain and Cognitive Health?

Veganuary, a movement encouraging people to adopt a vegan diet for the month of January is the thing to do in January.

It has surged in popularity as a response to ethical, environmental, and health concerns and for many people it’s a short term change but others keep it up long term. So what happens to brain health when people suddenly remove all animal products from their diets? Is a vegan diet supportive of brain function, or could it inadvertently harm cognitive health?

To answer this question, we need to evaluate Veganuary in light of what we know about optimum nutrition for the brain—particularly the vital role of omega-3 fatty acids, B vitamins, and other essential nutrients.

We often forget that the brain, as explained in Upgrade Your Brain, is fundamentally a product of what we feed it.

Modern science leaves little doubt that nutrients such as omega-3 DHA, B12, and choline are non-negotiable for optimal brain health. Removing key sources of these nutrients—as a vegan diet often does—without proper supplementation can risk brain function, memory, and even long-term cognitive integrity.

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1. Omega-3 DHA: The Brain’s Cornerstone Fat

The brain is 60% fat, and omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are critical for its structure and function. DHA makes up the bulk of neuronal membranes, enabling communication between brain cells, memory retention, and overall cognitive performance [1]. Research consistently shows that DHA deficiency correlates with reduced cognitive ability, mood disorders, and increased risk of neurodegeneration [2].

Animal foods, particularly oily fish, are the richest sources of preformed DHA. On a vegan diet, the main plant-based source of omega-3 comes in the form of ALA (alpha-linolenic acid), found in flaxseeds, walnuts, and chia seeds. However, the conversion of ALA to DHA in the human body is remarkably inefficient—typically less than 5% [3]. Without preformed DHA from marine sources or supplementation with algae-derived DHA, vegans are likely to fall short of their brain’s DHA needs.

Studies reveal that populations consuming more fish, such as the Japanese, have far lower incidences of dementia and mental decline compared to Western nations, where fish intake is minimal. A meta-analysis confirmed that higher omega-3 levels correlate with a lower risk of cognitive decline [4]. For individuals adopting a vegan diet without supplementing DHA, there’s a real risk of impairing brain function over time.

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2. Vitamin B12: The Brain’s Energy Catalyst

Vitamin B12 is another nutrient that becomes a potential red flag during Veganuary. B12, found almost exclusively in animal products such as meat, fish, and dairy, plays a crucial role in maintaining brain function, energy metabolism, and protecting against neurological damage. It is essential for methylation, a process that keeps homocysteine levels in check. Elevated homocysteine has been shown to shrink brain volume and accelerate cognitive decline [5].

A lack of B12 results in pernicious anemia, brain fog, memory loss, depression, and even irreversible nerve damage. Worryingly, B12 deficiency is common among vegans who do not supplement or consume fortified foods. Even those who attempt to rely on plant-based sources of B12, such as spirulina or fermented foods, are often misled—these contain inactive analogues of B12 that are not bioavailable to humans [6].

For Veganuary participants, the failure to address B12 through supplementation could lead to symptoms of mental fatigue, reduced concentration, and mood imbalances in the short term, while increasing the risk of dementia in the long run.

(This is why we offer our DRIfT 5-in-1 at-home blood test, so you can easily check your omega-3, homocysteine, vitamin D, HbA1C, and glutathione levels from the comfort of your own home while contributing to our research and charitable work).

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3. Choline: Building Acetylcholine and the Brain (often forgotten!)

Choline, an often-overlooked nutrient, is another brain-essential compound predominantly found in animal foods like eggs, liver, and fish. It is the precursor to acetylcholine—a neurotransmitter essential for memory, learning, and mental clarity. Without adequate choline, cognitive performance can take a significant hit, especially in the aging brain [7].

Eggs, for example, are one of the richest sources of dietary choline. However, for individuals participating in Veganuary, eggs are off the table. While small amounts of choline can be found in soybeans, quinoa, and cruciferous vegetables, meeting the brain’s daily requirements is nearly impossible without animal foods or supplementation. Emerging research suggests that a low choline intake may even contribute to neuroinflammation and a higher risk of Alzheimer’s [8].

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4. Vitamin D: The Sunshine Hormone

Vitamin D, a hormone as much as a vitamin, is vital for mental health, cognition, and neuroprotection. Deficiency in vitamin D has been linked to depression, brain aging, and increased dementia risk. During winter, when Veganuary occurs, obtaining sufficient vitamin D is already challenging for most individuals living in northern latitudes.

While vitamin D can be found in small amounts in mushrooms exposed to UV light, it is primarily found in oily fish, egg yolks and fortified dairy—all of which are absent in a vegan diet. If Veganuary participants fail to supplement with vitamin D3, they risk worsening mood, memory, and overall mental resilience during the winter months [9].

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5. Iron, Zinc, and Protein: The Overlooked Trio

Beyond omega-3, B12, and choline, a vegan diet also increases the risk of deficiencies in iron, zinc, and high-quality protein—all critical for brain health. Heme iron, found in meat, is far more bioavailable than non-heme iron from plants. Iron deficiency is associated with brain fatigue, poor concentration, and low mood [10]. Similarly, zinc, which is vital for neurotransmitter function and neural repair, is far less bioavailable in plant foods due to anti-nutrients like phytates.

Protein is equally important for maintaining neurotransmitter balance and brain structure. While it is possible to obtain sufficient protein on a vegan diet, doing so requires meticulous planning. Without adequate protein, mood and energy levels can decline rapidly.

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6. Is There a Brain-Friendly Vegan Path?

While the standard Veganuary approach—removing animal products without careful planning—poses clear risks to brain health, a well-supplemented vegan diet can be brain-friendly. This requires regular testing (like the DRIfT test) and then personalised and conscious supplementation of algae-derived DHA, vitamin B12, vitamin D3, choline, and possibly zinc and iron, based on an individual’s test results.

To make Veganuary work without compromising cognitive health, I recommend the following:

Omega-3 Supplementation: Take 500-750 mg of algae-derived DHA daily to meet brain requirements.

B12 Supplementation: Aim for 500 mcg of methylcobalamin daily or a higher weekly dose.

Choline Sources: Include lecithin supplements or choline-rich foods like soybeans.

Vitamin D3: Supplement with at least 3,000 IU daily in winter months.

Iron and Zinc: Consider fortified foods or supplements, especially for menstruating women.

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Conclusion: Brain Health First

While Veganuary can be a noble effort for ethical and environmental reasons, it requires careful consideration of brain health.

Without key nutrients like DHA, B12, and choline, individuals risk compromising their mental energy, memory, and mood. Nutrition is not just about ethics; it’s about feeding the brain the essential building blocks it needs to thrive.

A brain-friendly diet—whether vegan, pescatarian, or omnivorous—prioritises optimum nutrition to enhance cognitive performance, mental well-being, and longevity. If you are choosing Veganuary, do it mindfully, supplementing intelligently to protect and upgrade your brain.

5-in-1 DRIfT Test

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Actions

Read more about supplementation here

Order your DRIfT 5 in 1 test here so you can join our research and find out what your unique body needs.

Take the Cognitive Function Test: Assess your brain health today and gain personalised insights.

Become a Friend & join the COGNITION Program: Support our mission with a small monthly donation and receive tailored steps to improve your brain resilience and track your progress.

Further info

The Only Person Who Can Change the Mental Health Crisis is YOU

By Catherine Verner

(Well, actually, all of us together.)

That’s why we want to say a heartfelt THANK YOU for being a CITIZEN SCIENTIST spreading the word and encouraging more people to make the brain-saving changes we champion at Food for the Brain.

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From Humble Beginnings to a Global Movement

Two decades ago, the idea that nutritional and lifestyle choices could alter the trajectory of cognitive health was seen as a far-fetched notion. Back then, cognitive decline was considered inevitable. The idea was drowned out by entrenched beliefs and outdated medical paradigms that focused more on reactive treatments than addressing root causes.

At Food for the Brain, we dared to challenge conventional thinking. We envisioned a future where prevention takes centre stage. Our mission became clear;: to empower you with the knowledge and tools to take charge of your brain health, shape your future, and unlock your cognitive potential.

Thus began a journey that has grown into a global movement for building cognitive resilience and brain health.

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Prevention is the Only Viable Way Forward

The truth is, prevention has been sidelined in healthcare. Healthcare systems are geared toward managing symptoms, dominated by pharmaceuticals, while underlying causes remain unaddressed.

The evidence is clear: proactive steps – like improving your nutrition, staying active, managing stress, and prioritising sleep – can prevent or significantly slow cognitive decline. At Food for the Brain, you are helping to prove that prevention is real, achievable, and essential.Through our COGNITION Programme, we identify and address the modifiable risk factors for conditions like Alzheimer’s and cognitive decline. If you haven’t started your journey yet, now is the time to act.

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**The Power of You: Citizen Science in Action**

This progress has been possible because of you—our dedicated Citizen Scientists. By the end of 2024, more than 450,000 free Cognitive Function Tests have been completed worldwide. That’s extraordinary—and it’s thanks to you!

Your commitment drives our work forward. This isn’t the result of one team, but the collective effort of thousands across 70+ countries.

Every time you take a test, complete a questionnaire, or share your experience, you’re contributing to something bigger than yourself. You are part of a groundbreaking, people-powered movement that is changing how brain health is understood, measured, and protected. The data you provide doesn’t just sit in a database—it fuels new research, shapes prevention strategies, and strengthens our ability to fight cognitive decline globally. Because of you, we are shifting the narrative from hopelessness to empowerment. Together, we are proving that your brain health—and the health of millions—is not left to chance. You’re not just participating; you’re leading the way.

And today, we’re ready to go even further.

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A New Frontier: The COGNITION Biobank

We are thrilled to announce the creation of the COGNITION Biobank—a pioneering resource advancing cognitive health research.

Why does this matter? With the global cost of dementia projected to reach $2.8 trillion by 2030, it’s clear that prevention must be prioritised. For governments and healthcare systems to take action, they need hard facts.

Thanks to nearly half a million participants like you, the COGNITION Biobank integrates data from Cognitive Function Tests, health and lifestyle questionnaires, and biomarker results. This allows researchers to explore the links between nutrition, exercise, sleep, mental stimulation, and cognitive health.

Imagine researchers discovering that something as simple as adding omega-3s, improving sleep, or managing stress could cut dementia risk in half. Now picture thousands of people across the globe applying that knowledge to transform their futures. This is the power of the COGNITION Biobank. It’s not just data—it’s hope, answers, and a global step forward. Your contributions today are fuelling discoveries that could rewrite the future for your children, grandchildren, and people around the world. You’re not only helping yourself; you’re helping millions.

The Biobank is already one of the most comprehensive anonymised databases of its kind. This is where prevention meets action. Your participation drives real, global change.Your data is safe. At Food for the Brain, we take rigorous measures to ensure all contributions remain fully anonymised, adhering to GDPR and HIPAA standards.

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Your Brain, Your Impact: Act Now

Your role in this movement has never been more important. Here’s how you can make a difference:

Take the Cognitive Function Test: Assess your brain health today and gain personalised insights.

Join the COGNITION Program: Receive tailored steps to improve your brain resilience and track your progress.

Become a Friend: Support our mission with a small monthly donation and be part of the solution.

Share Your Story: Have you seen a positive change? Inspire others. Share your message by emailing Cath at research@foodforthebrain.org.

Spread the Word: Encourage your friends, family, and colleagues to take the test and join this global initiative. Order the Citizen Science Action pack here

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Together, we’re proving that prevention works.

Your brain matters.

Your actions matter.

Let’s pioneer the future of brain health—together.

Further info

The Mood & Brain Boost: 7 Ways to Ditch the Seasonal Slump

How can we lift our mood and nourish our brain?

Depression, now the leading cause of disability globally, affects millions. According to the World Health Organization, it represents a significant disease burden, particularly in high-income countries (1). With a staggering 100 million antidepressant prescriptions issued annually—a 70% increase in five years—it’s clear that something is going wrong in our modern western world (1).

Thankfully, nutrition and lifestyle changes provide science-backed ways to boost our mood naturally.

(If you want to know more about how to overcome depression then make sure you watch our webinar ‘Finding your way out of depression’).

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Understanding Depression

Depression manifests through persistent feelings of hopelessness, low energy, disrupted sleep, and even physical changes such as weight loss or gain (2). The root causes can be multifactorial—psychological stress, biochemical imbalances, or nutritional deficiencies.

But here’s the good news: you can take simple, practical steps to nourish your brain, boost serotonin, and improve your mood naturally.

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7 Ways to Boost Mood and Brain Function

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1. Increase Your Omega-3 Fats

Your brain is 60% fat, and omega-3 DHA and EPA are critical for its structure and function. Countries with high fish consumption have lower depression rates. A study from Harvard Medical School found that EPA, specifically, has potent antidepressant effects.

A meta-analysis published in Psychopharmacology Bulletin found that higher omega-3 intake reduces depressive symptoms by 53%. Omega-3 helps build brain cell membranes and boosts serotonin receptor function, which improves mood and cognition.

What to do: Eat oily fish like salmon, sardines, and mackerel at least twice a week or supplement with high-dose omega-3 fish oil. Aim for 1,000–2,000 mg of EPA and DHA combined daily (4, 5, 6).

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2. Optimise Your B Vitamins and Lower Homocysteine

The little-known amino acid, homocysteine, may double your risk for depression if levels are elevated. This toxic by-product accumulates when you’re deficient in B6, B12, and folic acid, impairing brain chemistry.

Studies by Professor David Smith from Oxford show that lowering homocysteine can dramatically slow brain shrinkage and improve mood. Which is why we now offer at home homocysteine test kits so you can monitor your own level and prevent disease (7,8,9).

What to do: Eat leafy greens, whole grains, and fortified foods. Test your homocysteine and aim for levels below 7 μmol/L. Supplement with a methylated B complex (20 mg B6, 500 μg B12, and 400 μg methylfolate).

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“B vitamins are brain-makers; without them, key neurotransmitters like serotonin can’t be synthesised” – Patrick Holford, Upgrade Your Brain.

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3. Fuel Your Brain with Serotonin Precursors

Serotonin, your “happy hormone”, is made from tryptophan, an amino acid found in protein-rich foods like fish, poultry, beans, and eggs. For some, tryptophan conversion to serotonin is impaired due to poor digestion or low stomach acid, common with age and stress.

Supplementing with 5-HTP can bypass these barriers. Clinical studies show 5-HTP compares favourably with SSRIs in treating depression (10, 11, 12, 13).

What to do: Include tryptophan-rich foods daily and consider a 5-HTP supplement (100–200 mg twice daily). Always consult your doctor if combining with antidepressants.

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4. Balance Your Blood Sugar

Maintaining stable blood sugar levels is essential for mood regulation, as uneven glucose supply to the brain can lead to irritability, fatigue, and depressive symptoms. Diets high in refined carbohydrates and sugar contribute to these fluctuations and are linked to poor mood and an increased risk of depression. A study of 3,456 adults found that individuals consuming diets rich in processed foods had a 58% greater risk of depression, whereas those eating whole foods experienced a 26% reduced risk (14, 14, 16).

Refined sugars also deplete mood-enhancing nutrients like B vitamins, essential for energy production, and divert chromium, which is vital for glucose regulation. Adopting a low glycaemic load (GL) diet, avoiding caffeine and alcohol, and focusing on whole foods, fruits, and vegetables can help stabilise blood sugar levels and improve mood.

What to do: Follow a Low-GL diet with whole foods, low-GL carbs, and protein at every meal. Avoid sugar, caffeine, and alcohol .

5. Boost Your Vitamin D Levels

The “sunshine vitamin,” vitamin D, is essential for mood regulation. Research shows a 40% lower incidence of depression in those with adequate vitamin D. Alarmingly, over 60% of the UK population is deficient during winter (17, 18, 19, 20).

What to do: Get tested and aim for levels above 75 nmol/L. Supplement with 2,000–3,000 IU daily in winter months.

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6. Include Chromium to Combat Atypical Depression

If you suffer from atypical depression—characterised by weight gain, fatigue, and carbohydrate cravings—you might benefit from chromium. Studies show chromium supplementation can improve mood scores by up to 83% (21, 22, 23).

What to do: Include whole grains and vegetables or supplement with 600 mcg of chromium picolinate daily.

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7. Bring on the Sunshine and Movement

Exercise and sunlight have a direct effect on serotonin levels and mood. Regular exercise boosts brain-derived neurotrophic factor (BDNF), which helps build new brain cells and connections】.

What to do: Aim for 30 minutes of exercise daily and sun exposure for 15 minutes, when safe.

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Key Action Plan

Eat oily fish twice weekly or supplement omega-3s with at least 1,000 mg EPA and DHA.

Test and lower homocysteine with B6, B12, and folic acid supplements.

Try 5-HTP to boost serotonin naturally.

Follow a Low-GL diet to stabilise blood sugar.

Supplement vitamin D during winter. Find out more about dose here.

Add chromium for atypical depression.

Exercise regularly and get sensible sun exposure.

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References

World Health Organization. Depression and Other Common Mental Disorders: Global Health Estimates. WHO; 2017.

Brown G, et al. Social support, self-esteem and depression. Psychol Med. 1986;16(4):813-31.

Hibbeln JR. ‘Fish consumption and major depression’. Lancet, vol 351(9110), pp. 1213 (1998)

M. Peet and R, Stokes, Omega 3 Fatty Acids in the Treatment of Psychiatric Disorders Drugs, vol 65(8), pp. 1051-9 (2005)

S Kraguljac NV, Montori VM, Pavuluri M, Chai HS, Wilson BS, Unal SS (2009) Efficacy of omega-3 Fatty acids in mood disorders – a systematic review and metaanalysis. Psychopharmacology Bulletin 42(3):39-54

Hibbeln JR. Fish consumption and major depression. Lancet. 1998;351(9110):1213.

Coppen A, Bailey J. Folic acid and affective disorders. J Affect Disord. 2000;60(2):121-30.

Taylor MJ, Carney SM, Goodwin GM, Geddes JR. Folate for depressive disorders. Cochrane Database Syst Rev. 2003;(2):CD003390.

Smith AD, Refsum H. Homocysteine, B vitamins, and cognitive impairment. Annu Rev Nutr. 2016;36:211-39.

Poldinger W et al. A comparison of 5-hydroxytryptophan and fluvoxamine. Psychopathology. 1991;24(2):53-81.

E. Turner, Serotoninalacarte: Supplementation with the serotonin precursor 5-hydroxytryptophan.’ Pharmacology&Therapeutics (2005) [article in press].

W. Poldinger et al. A functional-dimensional approach to depression: serotonin deficiency and target syndrome in a comparison of 5-hydroxytryptophan and fluvoxamine, Psychopathology vol 24(2), pp. 53-81 (1991)

Associate editor: K.A. Neve ‘Serotonin a la carte: Supplementation with the serotonin precursor 5-hydroxytryptophan’ ErickH. Turner a,c,d,*, Jennifer M. Loftis a,b,c, AaronD. Blackwell a,b,e Pharmacology & Therapeutics(2005) www.elsevier.com/locate/pharmthera

Akbaraly TN, Brunner EJ, Ferrie JE, et al. Dietary pattern and depressive symptoms in middle age. Br J Psychiatry. 2009;195:408–13.

Benton D, Owens DS, Parker PY. Blood glucose influences memory and mood in an everyday setting. Biol Psychol. 1982;14(1-2):129–35.

Christensen L. Psychological distress and diet – effects of sucrose and caffeine. J Appl Nutr. 1988;40(1):44–50.

Lansdowne AT, Provost SC (1998): Demonstrates that vitamin D3 supplementation enhances mood in healthy subjects during winter.

C. Wilkins et al. (2006): Links vitamin D deficiency to low mood and poorer cognitive performance in older adults.

A. Nanri et al. (2009): Discusses the association between vitamin D levels and depressive symptoms across seasonal changes.

R. Jorde et al. (2008): Shows that vitamin D supplementation alleviates depressive symptoms in overweight and obese individuals

Lifting Depression – The Chromium Connection by Dr Malcolm McLeod (Basic Health Publications):

J. R. Davidson et al, Effectiveness of chromium in atypical depression: a placebo-controlled trial, Biol Psychiatry, vol 53(3), pp. 261-4 (2003)

Docherty, J et al, ‘A Double-Blind, Placebo-Controlled, Exploratory Trial of Chromium Picolinate in Atypical Depression’. Journal of Psychiatric Practice. Vol 11(5), pp. 302-314, (2005)

Holford P. Upgrade Your Brain. HarperCollins; 2024.

Further info

Intelligence is the Missing Survival Link

By Patrick Holford

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Quite a few intelligent people extrapolate a rather apocalyptic future for humanity. Whether we nuke ourselves, run out of resources, become infertile, overtaken by AI robots or are struck by a meteor, some go so far as to recommend space travel to secure humanity’s future.

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The two fundamental problems

My ponderings conclude that there are two fundamental problems – and one essential requirement to solve them. The first problem is corruption, primarily driven by greed. The second is a lack of design, for truly sustainable living in the areas of health, ecology and economy. The essential requirement to solve both of these problems is benevolent intelligence – that is, intelligence for the benefit of all, with the right motive and not driven by greed for money, power or status.

Here lies a key problem to add to the list of dwindling resources, pollution and war mongering, and it is the undeniable decline in that unique attribute which makes Homo sapiens dominant in the world, perhaps even the universe – that is his intelligence. IQ, brain size and mental health are all in rapid decline. Scandinavian research says IQ is falling by about 7% a generation. Brain volume, based on skull size, has decreased by 20% in the last 20,000 years or so. Rates of mental illness and neurodegeneration are escalating across all ages and seemingly in all countries.

We do not just need a few super-bright people, although that helps, if the populous in general is dumbing down. That’s a recipe for dictatorship. We need the majority to ‘wise up’ – including both the young, because they are the future and the elders, because they hold knowledge from experience. (I like Isabelle Allende’s – the best selling Chilean American novelist – definition of experience as ‘what you learn just after you need to know it’.)

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At risk of losing all that we have learned…

In China for example, the ‘silver haired’ economy of people over the age of 60 comprises 300 million people. The tragedy of course, is that many are drifting into dementia and losing the memory of all that has been learned.

That is why, along with peace, climate, ecology and sustainable energy activism, the mission of foodforthebrain.org is to protect and promote intelligence and mental health and must expand to become global if we are to survive as a species.

The acceleration of societal change in the digital age, compared to the industrial age, will be rapidly surpassed by the age of artificial intelligence. Resistance is futile. For us, on a mission to protect and promote mental health and enhance intelligence, AI opens up the possibility to make our COGNITION programme available to all, in any language, and to learn from the experience of thousands, what specific messaging really helps drive positive behaviour change to promote mental health and intelligence.

Of course, we would like all this taught in schools and prioritised in healthcare but we cannot afford to wait for the corrupted governmental bureaucracies to paradigm shift. So called healthcare, in most countries, remains deeply in the claws of big Pharma and big Food.

Putting prevention before profit is not even in their futuristic sights, whether one votes left or right. In the UK, for example, the NHS remains the fastest growing failing business, with no plans for preventing disease. The latest person put in charge of prevention, Professor John Deanfield, is paid by and has shares in, pharma. He considers prevention to be achieved by more drugs to more people earlier, despite the fact that the crippling diseases we have created in the 21st century were never caused by a lack of drugs.

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Prevention before profits – let’s do it together!

Hence, we have to ‘do it ourselves’, direct to the public, people telling people, funded by people – citizen science and education at its best. Our impact may be small to start with, lacking significant funding or buy-in from progressive countries but both are increasingly likely as the mental health meltdown becomes epidemic. The cost of dementia crises will linger and the breakdown in children’s mental health, upon which our future depends, looms as catastrophic. Who will care for the billions with neurodegeneration? This is not a problem that is going away.

China is a case in point. There are 300 million people over 60 and the estimated annual cost of dementia will exceed $1 trillion in the next decade. Do we ‘make Britain dementia friendly’ and pour yet more money into our failing health services or do we end dementia? The scientific fact is that less than one in a hundred cases of Alzheimer’s are caused by genes. Theoretically, 99 percent could be prevented with nutrition and lifestyle changes. It isn’t actually that difficult.

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Global mission

This is not a pipe dream. We can do so much together to change this – anything is possible!

Next year we are targeting 18 million over 60 year olds in China with the blessing and collaboration of the former minister and vice minister of health, both now ‘silver-haired’. What we are doing – personalising and popularising prevention – is doable on a global scale, precisely because we are in a digital age. AI allows us to break down the barrier of language.

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3 ways to join the mission

You can support us with this vital mission in three ways:

Take the Cognitive Function test yourself at foodforthebrain.org. That 30 minutes of your time makes you a Citizen Scientist because your anonymised data helps us research what really works for prevention.

Become a FRIEND of foodforthebrain.org contributing £50 a year. That is how we have reached several million so far, tested half a million and funded building the technology to reach millions more with translations in all languages.

Donate whatever you can – time, skills or money. We are a small but mighty team and literally every £10 helps. For example, right now, we are building the same things for children, teens and their parents – COGNITION for Smart Kids. It’s a £25,000 build and we’ve raised about £10,000. We hope to launch in April – 100 days to go – £100 a day. That’s what we need. If 100 people give £100 we can reach millions of parents and children. Alternatively, volunteer and share your skills.

There is so much hope for our future humanity if we work together!

Thank you for reading!

Food for the Brain is a not-for-profit educational and research charity that offers a free Cognitive Function Test and assesses your Dementia Risk Index to be able to advise you on how to dementia-proof your diet and lifestyle.

By completing the Cognitive Function Test you are joining our grassroots research initiative to find out what really works for preventing cognitive decline. We share our ongoing research results with you to help you make brain-friendly choices.

Please support our research by becoming a Friend of Food for the Brain.

Further info

Upgrade Your Brain Cook App: Smart Recipes for Better Brain Health

By Patrick Holford & Kim Close

Are you stuck in a recipe rut, cooking the same limited meals over and over again?

Are you looking for ways to boost your brain health?

The new Upgrade Your Brain Cook App is the answer as we start the year.

It not only provides easy meals, from breakfasts to snacks, main meals, and desserts but each recipe is designed to ‘dementia-proof’ your brain.

Launched this week, the recipes are based on extensive research which has identified the four critical qualities of meals that link to better mood, memory and mental energy, banishing brain fog and forgetfulness. These essential components are: a good quantity of brain fats, slow releasing carbs (Low GL), antioxidants and B-vitamins.

Each recipe is scored accordingly and if you choose something missing or low on one of these critical components, you can then choose a recipe higher in it next time and it will add to your daily and weekly meal score bar so you can clearly see your progress and adapt what you’re eating, to hit the brain friendly zone.

These are all easy to make, tried and tested recipes that will not only help you get out of the recipe rut but also educate, motivate and energise you in the process.

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It won’t just help your brain health…

And the extra good news? What’s good for the brain is good for the body.

A recent study from the UK Biobank data shows that increased intake of omega-3 from fish oils reduces the risk of 35 diseases. “As far as fish is concerned, we say ‘SMASH it – S for salmon, M for mackerel, A for anchovies, S for sardines and H for herring or kipper. But many people don’t know how to make delicious food with fish.

The Upgrade Your Brain Cook App has lots of delicious recipes from breakfasts to desserts, snacks and main meals, each with brain-friendly attributes.

Each recipe prioritises:

Antioxidant-rich dishes to neutralise oxidative stress, a major contributor to brain aging. Are you stuck in a recipe rut, cooking the same limited meals over and over again?

Low sugar (GL-friendly) options to help stabilise blood sugar and support healthy weight management.

Brain-fat friendly ingredients to provide the right fats such as omega-3 for cognitive function.

B-vitamin rich meals to support energy, methylation, and homocysteine levels—key factors in maintaining brain health.

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Here’s an example of a ‘perfect’ day.

Once you’ve picked a dish from the App, it shows you what to eat next to tick the box for these four brain-friendly requirements for a perfect day. This sample menu, for example, is low in GL and high in brain fats. This is important as anything below 45 GLs helps you to lose weight, and foods high in brain fats give you extra credit for the next day.

The Upgrade Your Brain Cook App also lets you tailor recipes to your dietary preferences (e.g., dairy-free, gluten-free, plant-based) while ensuring your meals are both delicious and scientifically designed to promote brain health.

There are lots of delicious and easy to make recipes to suit everyone from vegans to meat eaters and those who choose to avoid gluten or other food intolerances such as:

Coconut & Almond Porridge

Chicken Satay Skewers with Peanut-lime Dipping Sauce

Crispy Chickpea & Kale Snack Bowl

Spiced Salmon Burger with Sweet Potato Fries & Slaw

Thai Fish Cakes with Satay Dipping Sauce

Tofu-Quinoa Poke Bowl

Avo-Edamame Hummus with Flaxseed Crackers

Chaat Masala Chickpeas

Cherry Sorbet

Pineapple-Watermelon-Pomegranate Fruit Platter

and many more.

Wendy is a case in point “I lost 6 stone, reversed my diabetes and my energy came back following these principles. My memory and mood are transformed. I love this App. It makes healthy eating doable and fun. The recipes are fantastic and easy to make.”

The recipes, devised by nutritionist and chef Kim Close and Fiona McDonald Joyce (author of five recipe books) are all tried and tested, firm favourites and let you adapt even something like burger and fries into a brain-friendly recipe such as ‘Spicy Salmon Burgers with Coleslaw and Sweet Potato Fries’ while still being absolutely delicious.

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Here is a sample recipe:

The Upgrade Your Brain Cook App Spicy Salmon Burgers with Coleslaw and Sweet Potato Fries (serves 4)

Ingredients:

4 salmon fillets (about 150g each), skin removed

2 tbsp Cajun seasoning

200g cabbage, shredded

1 carrot, shredded

50g mayonnaise

1 tbsp apple cider vinegar

2 sweet potatoes, cut into fries

2 tbsp olive oil

Salt and pepper to taste

Instructions:

Preheat your oven to 200°C. Toss sweet potato fries with 1 tbsp olive oil and season with salt. Spread on a baking sheet and bake for 25-30 minutes, turning halfway, until crispy.

Pulse the salmon in a food processor until finely chopped. Transfer to a bowl, add Cajun seasoning, and form into four burger patties.

Heat the remaining olive oil in a pan over medium heat and cook the salmon burgers for 3-4 minutes per side, until cooked through.

For the coleslaw, mix the shredded cabbage and carrot with mayonnaise and apple cider vinegar. Season with salt and pepper.

Serve the spicy salmon burgers with coleslaw and sweet potato fries on the side.

Air Fryer Instructions: Preheat the air fryer to 200°C. Cook the sweet potato fries in the basket for about 15-20 minutes until crispy. Then, cook the salmon burgers for 10-12 minutes until they are fully cooked. Serve as above.

Upgrade Your Brain Cook App Chef Kim Close says:

“I wholeheartedly believe that nutritious food can, and should be, really delicious. We are passionate about creating recipes that look and taste fantastic! With this App, you can cook these recipes for yourself and your family and see how healthily they score. Each recipe helps people to upgrade their nutritional knowledge, cookery skills and enjoy brain-healthy, delicious meals.”

All proceeds help our mission, charitable work and research on what really prevents dementia.

Further info