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Attention-deficit hyperactivity disorder (ADHD), autism spectrum disorder (ASD) and other neurodevelopmental disorders, all classified as ‘neurodivergent’, have rocketed in both the UK and USA. 

One in six children is classified as neurodivergent or in need of special education and and one in 36 is diagnosed as autistic – a fourfold increase in 20 years. 

This cannot be explained away by genetics or better diagnosis.

On April 24^th, we are hosting a multi-disciplinary team of global experts – coming together for a virtual conference in London to explore what optimum nutrition and lifestyle choices are needed for smart, happy and healthy children and teens and what is driving this escalation of cognitive and behavioural problems.

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The conference starts at the beginning – with pregnancy. Professor Michelle Murphy from the University of Madrid has found that the B vitamin status in the first trimester of pregnancy, measured with a homocysteine blood test, predicts problems, specifically withdrawn behaviour, anxiety or depression, social problems and aggressive behaviour in the child at age 6. Folate is one of these vital B vitamins and nine out of ten obese women in the EU fail to meet basic guidelines for folic acid supplementation to prevent neurodevelopmental problems. 

At the Chelsea and Westminster campus of Imperial College London, Professor Michael Crawford’s team at the Institute of Brain Chemistry and Human Nutrition, based at the Chelsea and Westminster campus of Imperial College London, is discussing the importance of marine food in the maternal diet., They have identified which mothers are likely to have neurodevelopmentally impaired infants based on their blood fat levels,, with omega-3 DHA, found in oily fish, being a critical brain-building nutrient.

Professor Julia Rucklidge, Director of New Zealand’s Mental Health and Nutrition Research Lab at the University of Canterbury, will present evidence for the essential role of multivitamins and minerals both during pregnancy and in improving children’s mental health.

This kind of research is also helping to identify what the optimal intake of nutrients is to optimise children’s potential. Dr Alex Richardson from Oxford University is presenting her evidence for helping children with ADHD-like symptoms and paediatric endocrinologist Professor Robert Lustig from the University of California San Francisco is pioneering research showing the dangers of high-fructose diets. “Teenagers with blood sugar problems are showing early signs of the same kind of cognitive decline and shrinkage of the hippocampus that are seen in Alzheimer’s.” The youngest non-genetic Alzheimer’s diagnosis is age 19.

Two clinicians, assistant professor Dr Chris D’Adamo from the University of Maryland in the US and Dr Lorene Amet from France, will be presenting cases of children diagnosed with autism who no longer are diagnosable as such and discussing nutritional and other interventions that are helping autistic children lessen troubling symptoms. “We have over 200 cases of autistic children who have benefitted. The majority have shown significant improvements but not all respond.” Says Dr Amet.

Dr Tommy Wood, Associate Professor of Pediatrics and Neuroscience at the University of Washington, will address the role of an active lifestyle, backed up by a presentation on the dangers of early smartphone use by Dr Jonathan Haidt, author of the New York Times best-seller ‘The Anxious Generation’. “The changes in diet, less active lifestyles and early smart phone use have created a perfect storm, negatively impacting a child’s healthy brain development. These are issues we have to address urgently for the sake of our children”, says Dr Tommy Wood, who heads research at the foodforthebrain.org, the charity hosting the conference.

The conference is opened by Dr Rona Tutt, OBE, past president of the National Association of Head Teachers and an expert in special needs. “People come in assorted shapes and sizes with brains that are unique.  A significant minority who are neurodivergent, need to be recognised, valued and supported, so they can maximise their strengths and overcome their challenges. We need to understand what is driving this increase in neurodivergence and how to best support and optimise a child’s potential”, she says.

The conference, which is tailored for nutritionists, doctors, teachers, and health professionals, is also open to interested parents.

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We also have a webinar for everyone (parents, carers etc), where we will dive deeper into the topic of optimising neurodivergence. Find out more about the webinar here.

The conference coincides with the launch of COGNITION for Smart Kids & Teens, which offers a free online assessment to all parents and teenagers as part of a global research project aimed at optimising children’s intellectual and emotional development.

Please visit foodforthebrain.org/smartkids to find out more.

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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.

References

¹ Roigé-Castellví J, Murphy M, Fernández-Ballart J, Canals J. Moderately elevated preconception fasting plasma total homocysteine is a risk factor for psychological problems in childhood. Public Health Nutr. 2019 Jun;22(9):1615-1623. doi: 10.1017/S1368980018003610. Epub 2019 Jan 14. PMID: 30636652; PMCID: PMC10261079.

² Loperfido, F., Sottotetti, F., Bianco, I. et al. Folic acid supplementation in European women of reproductive age and during pregnancy with excessive weight: a systematic review. Reprod Health 22, 13 (2025). https://doi.org/10.1186/s12978-025-01953-y

³ Yau PL, et al Obesity and metabolic syndrome and functional and structural brain impairments in adolescence. Pediatrics. 2012 

⁴ J. Jianping et al. ‘A 19-Year-Old Adolescent with probable Alzheimer’s Disease’ Journal of Alzheimer’s Disease 1 Jan 2023: 915-922

Recipe from the Upgrade Your Brain Cook App

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Last month we released the Upgrade Your Brain Cook App, to help you eat delicious food every day that supports your brain health.

Many of you have subscribed to the App and to celebrate we want to share a brain-friendly makeover of pancakes – so you can enjoy pancake day the right way.

These pancakes have low glycemic load (0.6 per portion) which means they will keep your insulin levels steady – a crucial part of supporting cognitive function as we outline in our COGNITION programme in more depth. 

They are high in healthy brain fats due to being nut-based, which also means they are high in fibre (a whopping 4.6g per portion!) something your gut microbiome will love. Plus, if you drizzle with Chicory Root Syrup rather than honey or maple syrup you can boost the fibre content by another 3g! (Save 10% off your chicory root here when you use the code FFB10.UK only)

If you pair it with some berries you will also get the benefits of vitamin C and lots of antioxidants, too, and for added protein simply serve with some natural or Greek yogurt.

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So, if you are struggling to turn all this brain health knowledge and research into practical meals, then subscribe to the Cook App today to get access to 100+ recipes for just £30 a year! We’re constantly adding new recipes and features.

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Almond Pancake Stack with Berries + Yoghurt

Serves: 3
Prep Time: 5 minutes
Cooking Time: 10 minutes

Ingredients

150 g ground almonds
4 tablespoons (60 g) Greek yoghurt plus extra to serve
1 large egg
1 teaspoon ground cinnamon
1 teaspoon bicarbonate of soda
20 g raspberries (approx. 10 berries)
20 g blueberries (approx. 10 berries)
1 tablespoon chicory root syrup to drizzle (optional – use code FFB10 to save 10% off syrup and low GL bread from Dillons)

Method

In a blender, blitz the ground almonds, Greek yoghurt, egg and cinnamon into a thick batter.
Heat a non-stick frying pan over medium heat. Scoop a small ladle (approx. 3 tablespoons) of batter into the pan for each pancake.
Cook for 2-3 minutes on one side until bubbles appear, then flip and cook for another 1-2 minutes until golden brown. Repeat with the remaining batter.
Serve the pancakes warm, topped with raspberries, blueberries and a dollop of Greek yoghurt. 
Drizzle with a little chicory root syrup (optional)

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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.

by Patrick Holford

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Choline is an often-overlooked but vital nutrient for brain health.

A new study suggests the optimal intake is 400mg, yet there is no Recommended Daily Allowance or widespread promotion of this crucial nutrient. It is also notably low in vegetarian and especially vegan diets.

(We discuss this and more in our COGNITION 6-month brain upgrade programme – available when you become a FRIEND of Food for the Brain.)

A major study published this year found that higher choline intake lowers the risk of dementia, Alzheimer’s, and cognitive decline.

Researchers tracked 125,000 people from the UK Biobank for 12 years and the study was published in the American Journal of Clinical Nutrition. It showed that higher choline intake reduced risk, with the most benefit around 400mg per day.

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Why does it matter?

Brain cells are made of a membrane containing choline (and other phospholipids) attached to the omega-3 fat DHA. Without choline the omega-3 doesn’t work. The attaching of the two depends on methylation, a process that is dependent on B vitamins, especially B12, folate and B6. Choline helps methylation and healthy methylation, indicated by low homocysteine, helps synthesise choline.

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Also previous studies (2) have found remarkable effects supplementing 480-900mg of choline in pregnancy on promoting ‘smart’ babies with faster reflexes and cognitive processes. It’s important for all ages and a key topic in our Smart Kids & Teens Programme.

What should you do or eat?

Choline is essential for the body, especially the brain, yet it has no Recommended Daily Allowance.

Choline is abundant in eggs, fish, and meat. An egg provides about 120mg, while a 50g serving of beef or salmon contains around 50mg. Beef liver is the richest source, but eggs are the best overall because they contain phosphatidylcholine which is more easily absorbed by the body. Plant-based sources include soy, quinoa, nuts, seeds, beans, and broccoli. A 50g serving of almonds or broccoli provides about 25mg. Phosphatidylcholine, found in lecithin capsules and granules, is an easy supplement option for vegans and vegetarians.

We recommend eating two eggs most days, with a minimum of six per week. Include fish and some meat if you eat it, or soy, quinoa, broccoli, nuts, and seeds if you don’t. Supplementing is likely beneficial, especially for vegetarians. Taking two high-PC lecithin 1,200mg capsules daily provides 250mg of phosphatidylcholine (PC), the form used by the body. These supplements are available at your local health food store.

Remember, your brain is built from what you feed it – and how you use it (as covered in COGNITION). What choline-rich foods can you add to your diet this week?

If you’re unsure what to eat to support your brain or need inspiration, the Cook App is here to help! With over 100 recipes at your fingertips, eating delicious, brain-boosting foods has never been easier—all for just £30 a year.

Actions:

Take the Cognitive Function Test today – our validated online assessment – to find out exactly what you need to focus on.
Become a FRIEND and get access to your 6-month COGNITION programme so you know how to upgrade your brain.

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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.

—Reference list

Reference

Niu YY, Yan HY, Zhong JF, Diao ZQ, Li J, Li CP, Chen LH, Huang WQ, Xu M, Xu ZT, Liang XF, Li ZH, Liu D. Association of dietary choline intake with incidence of dementia, Alzheimer disease, and mild cognitive impairment: a large population-based prospective cohort study. Am J Clin Nutr. 2025 Jan;121(1):5-13. doi: 10.1016/j.ajcnut.2024.11.001. Epub 2024 Nov 7. PMID: 39521435.
Caudill, M. et al, ‘Maternal choline supplementation during the third trimester of pregnancy improves infant information processing speed: a randomized, double-blind, controlled feeding study’ FASEB Journal (Apr 2018); 32(4): 2172-80. doi: 10.1096/fj.201700692RR.

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Homocysteine is a natural amino acid made in the body’s methylation process. It is becoming one of the key biomarkers for overall health – no matter your age.

High homocysteine levels don’t just show bad nutrition; they indicate poor methylation. This important process influences neurotransmitter production, gene expression, detoxification, and DNA repair.

It’s rarely discussed, and finding accurate and affordable testing has been tough. That’s why we made our own. Studies show that high homocysteine levels link to over 100 health problems. These include cardiovascular disease, depression, and neurodevelopmental delays in children (1, 2, 3).

Elevated homocysteine levels matter. Levels above approximately 10–11 µmol/L are a red flag – yet this is not uncommon. For example, studies in the United States have shown that 40% of adults over 60 may have levels exceeding 11 µmol/L (4).  In the UK, nearly 40% of older adults seem to have low B12 levels. This can lead to faster brain shrinkage (5).

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Homocysteine,  Methylation & B Vitamins

Methylation is a fundamental part of homocysteine conversion. The body uses this process to activate nutrients and manage many chemical reactions every minute.

For example, folate, also known as folic acid, needs to change into its active form, methylfolate. This change helps support cellular functions. Key enzymes that aid in methylation depend on vitamins B6, B12, and folate. They also need cofactors like zinc, riboflavin (B2), niacin (B3), and trimethylglycine (TMG).

 When nutrients are low or not absorbed well, methylation suffers, and homocysteine levels go up. This can happen with age or certain diets like veganism (3). Homocysteine is a “functional” test for your methylation status. It works like HbA1c, which shows average blood glucose over several months.

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Why does High Homocysteine matter?

So how much does this biomarker matter really? Here at Food for the Brain, we let the science lead – here are some of the ways it can impact your health:

Cardiovascular Disease and Stroke:

Elevated homocysteine damages the inner lining of blood vessels, promoting atherosclerosis. One study found that people with levels over 20 µmol/L have almost five times the risk of death. For every 5 µmol/L increase, the risk rises by about one-third (6).

. Another study, involving nearly three thousand cardiovascular patients, found that those in the highest homocysteine quartile had a threefold higher risk of death compared to those in the lowest quartile (7). Furthermore, other research shows that two-thirds of heart attacks and strokes in older adults could be predicted by homocysteine levels rather than by cholesterol (2).

Brain Shrinkage and Cognitive Decline:

High homocysteine levels are linked to faster brain shrinkage and p-tau buildup. P-tau is a protein involved in Alzheimer’s disease (8). Studies show that taking B vitamins to lower homocysteine can slow brain atrophy and reduce cognitive decline (1).

Pregnancy and Child Development:

Even small increases (above 9 µmol/L) in pregnant women can raise the risk of miscarriage and other issues. They may also affect child development. This can lead to issues like withdrawn behaviour, anxiety, and social difficulties later on (9, 10, 11).

Learn more about our Smart Kids & Teens Programme. Donate to support the next generation’s brain development. Help them reach their full potential.

Mental Health Disorders:

High homocysteine levels are linked to several conditions. These include autism, anxiety, and bipolar disorder. They also relate to children’s behavioural issues and cognitive decline in both kids and adults. Additionally, elevated homocysteine is tied to dementia, depression, and hearing loss. Other associations include migraines, multiple sclerosis, motor neuron disease, and neural tube defects. It also connects to obsessive-compulsive disorder, post-traumatic stress disorder, and schizophrenia (1).

So when it comes to mental health homocysteine is key!

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Fortunately, Hcy is easily lowered. 

The simplest and most effective way to do this is with B vitamin supplements at the right dosage. Click here to see not only how much to supplement but which supplements there are to provide these doses. 

Most critical is the amount of vitamin B12 they provide.

The basic Dietary Reference Value that you see on supplements is 2.5mcg. Few provide more than 10mcg, which is sufficient if you don’t have raised Hcy. This will do nothing to lower a high H score. Professors Smith and Refsum recommend 500mcg a day – that’s two hundred times higher. This is both safe and effective especially if taken alongside B6 (20mg) and methylfolate (400mcg). Also, it doesn’t take long to bring your level down.

In addition to these core nutrients, extra support from zinc, TMG (trimethylglycine), and N-acetyl cysteine (NAC) may be beneficial. NAC, for instance, helps channel homocysteine toward SAMe production by boosting the body’s antioxidant defences and glutathione production (1).

Other things you can do:

wise choices are to eat greens, beans, nuts and seeds which are high in folate
eat seafood and eggs, high in B12 and phospholipids as well as omega-3, which methylation helps bind together to make healthy cell membranes
don’t smoke or drink in excess (one 125ml of red wine doesn’t affect homocysteine levels)
don’t drink more than one coffee a day
reduce stress
quality sleep
stay active and keep fit.

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Want to learn more about homocysteine? There are two more things you can do:

1. Join us for the Homocysteine Unplugged webinar with Patrick Holford, where he’ll break down this key health marker and its impact on you

2. Join our research and order your homocysteine test to understand your body and take action.. Prevention is power and you can start today.

You can test your homocysteine in a single test or as part of our DRIfT 5 in 1 which also tests Vitamin D, HbA1c, Omega-3 status and Glutathione. 

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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.

—

Reference list

Smith AD, Refsum H. Homocysteine – from disease biomarker to disease prevention. J Intern Med. 2021 Oct;290(4):826-854. doi: 10.1111/joim.13279. Epub 2021 Apr 6. PMID: 33660358.
de Ruijter W, Westendorp RG, Assendelft WJ, et al. Use of Framingham risk score and new biomarkers to predict cardiovascular mortality in older people: population-based observational cohort study. BMJ. 2009 Jan;338:a3083. doi: 10.1136/bmj.a3083.
Smith AD, Refsum H. Homocysteine – from disease biomarker to disease prevention. J Intern Med. 2021 Oct;290(4):826-854. doi: 10.1111/joim.13279. Epub 2021 Apr 6. PMID: 33660358.
Smith AD, Refsum H. Homocysteine – from disease biomarker to disease prevention. J Intern Med. 2021 Oct;290(4):826-854. doi: 10.1111/joim.13279. Epub 2021 Apr 6. PMID: 33660358.
Vogiatzoglou A, Refsum H, Johnston C, Smith SM, Bradley KM, de Jager C, et al. Vitamin B12 status and rate of brain volume loss in community-dwelling elderly. Neurology. 2008 Sep 9;71(11):826-32. doi: 10.1212/01.wnl.0000325581.26991.f2. PMID: 18779510.
Fan R, Zhang A, Zhong F. Association between homocysteine levels and all-cause mortality: a dose-response meta-analysis of prospective studies. Sci Rep. 2017;7:4769. doi: 10.1038/s41598-017-05011-2. PMID: 28676687.
Pusceddu I, Herrmann W, Kleber ME, Scharnagl H, Hoffmann MM, Winklhofer-Roob BM, et al. Subclinical inflammation, telomere shortening, homocysteine, vitamin B6, and mortality: the Ludwigshafen Risk and Cardiovascular Health Study. Eur J Nutr. 2020;59:1399–411. doi: 10.1007/s00394-019-02018-x. PMID: 31392436.
Xia Y, Prokop S, Giasson BI. “Don’t Phos Over Tau”: recent developments in clinical biomarkers and therapies targeting tau phosphorylation in Alzheimer’s disease and other tauopathies. Mol Neurodegener. 2021;16(1):37. doi: 10.1186/s13024-021-00460-5. PMID: 34016169; PMCID: PMC8122932.
Li JG, Chu J, Barrero C, Merali S, Praticò D. Homocysteine exacerbates β-amyloid, tau pathology, and cognitive deficit in a mouse model of Alzheimer’s disease with plaques and tangles. Ann Neurol. 2014;75(6):851-63. doi: 10.1002/ana.24156. PMID: 24771537.
Shirafuji N, Hamano T, Yen SH, Kanaan NM, Hayashi K, Hashimoto T. Homocysteine increases tau phosphorylation, truncation and oligomerization. Int J Mol Sci. 2018 Mar 17;19(3):891. doi: 10.3390/ijms19030891. PMID: 29562600; PMCID: PMC5877752.
Bossenmeyer-Pourié C, Kerek R, Martin N, Koziel V, Lidzborski E, Sargueil F, et al. N-homocysteinylation of tau and MAP1 is increased in autopsy specimens of Alzheimer’s disease and vascular dementia. J Pathol. 2019 Jul;248(3):291-303. doi: 10.1002/path.5254. Epub 2019 Mar 19. PMID: 30734989.
Roigé-Castellví J, Murphy M, Fernández-Ballart J, Canals J. Moderately elevated preconception fasting plasma total homocysteine is a risk factor for psychological problems in childhood. Public Health Nutr. 2019 Jun;22(9):1615-1623. doi: 10.1017/S1368980018003610. Epub 2019 Jan 14. PMID: 30636652; PMCID: PMC10261079.
Li J, Feng D, He S, Wu Q, Su Z, Ye H. Meta-analysis: association of homocysteine with recurrent spontaneous abortion. Women Health. 2021 Aug;61(7):713-720. doi: 10.1080/03630242.2021.1957747. Epub 2021 Aug 1. PMID: 34334120.
Dai C, Fei Y, Li J, Shi Y, Yang X. A novel review of homocysteine and pregnancy complications. Biomed Res Int. 2021 May 6;2021:6652231. doi: 10.1155/2021/6652231. PMID: 34036101; PMCID: PMC8121575.

Dementia, including Alzheimer’s is not only the greatest cause of death entailing huge healthcare costs, it is the major fear for many about aging. The great news is that dementia and Alzheimer’s are preventable. Less than 1% of Alzheimer’s is caused by genes so for most of us, the risk for dementia and age-related cognitive decline relates to things we can easily change. 

At foodforthebrain.org we have tested (for free) almost half a million people with a validated Cognitive Function Test, followed by a questionnaire which calculates your future Dementia Risk Index and crucially, advises what to do about it. 

Your risk is divided into eight domains (see image), highlighting areas to focus on to enable brain and cognitive powers to stay intact. 

Here are 25 simple steps you can take to dementia-proof your diet and lifestyle taken from our advice and my recent book, Upgrade Your Brain, which gives more detail for those who want to dig deeper.

Brain Fats – Up your brain fats – omega-3, phospholipids and vitamin D 

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Get your omega-3 index above 8%

You can measure your omega-3 index with a home test kit. Psychologists at the Linda Loma University in California did this for a group of older people, publishing their results in the journal Brain Sciences (1). They found that the higher a person’s omega-3 index was, the more white matter there was in their brain and the better they performed in cognitive tests. 
Omega-3 index is part of the DRIfT home test kit from foodforthebrain.org/tests

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Eat oily fish three times a week or SMASH it

S for salmon, M for mackerel, A for anchovies, S for sardines, and H for herrings or kippers. Caviar has the highest known levels of omega-3 DHA, which  builds your brain. Even having one serving a week almost halves the risk of Alzheimer’s. (2, 3)(not sure what to actually eat? Subscribe to our Upgrade Your Brain Cook App. Get access to over 100 recipes, including many that are high in omega-3 options!

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Supplement omega-3 fish oils

Aim for any supplement that provides 500mg of omega-3 DHA. This may mean two capsules a day. See this recent study in the American Journal of Clinical Nutrition of over 100,000 people (4). If you’re vegan, supplement with algal omega-3 DHA. 
Read more about omega-3 supplementation here.

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Eat an egg and/or nuts and seeds every day 

Organic and free range are the preferred options.

Eating  two eggs a week halves future risk of Alzheimer’s (5). The best seeds are chia, flax, hemp and pumpkin. The best nuts are walnuts, pecans, and macadamia, but all nuts are a good source of protein and minerals.

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Exercise outdoors and supplement vitamin D

Low blood levels of vitamin D make cognitive decline 19 times more likely. If your vitamin D level is high, Alzheimer’s disease is 4 times less likely. People who take vitamin D, which is especially important in winter, have a one-third lower risk. 
A vitamin D test is part of the DRIfT test at foodforthebrain.org/tests

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Low Carb and GL – Eat a low-carb, low sugar, low GL diet

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Avoid sugar and don’t eat junk food

Avoid the white stuff – flour, sugar, rice and especially ultra-processed foods. Fructose and high fructose corn syrup are common sweeteners. They are especially harmful to the brain.

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Eat your fruit, don’t drink it

Stay away from fruit juices as they contain no fibre but lots of sugar. A glass of orange juice is worth three oranges’ worth of juice, but no fibre. Fibre fills you up.

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Limit your intake of bread, pasta, and potatoes

If you eat more than 100 to 150 g a day of grains or potatoes, which is one or two servings max, your risk of dementia goes up .

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Limit alcohol to a glass of wine a day or equivalent

Drinking alcohol, particularly red wine, can lower risk if done in moderation. However, the benefits are limited. . Abstinence increases risk, as does having more than 14 units of alcohol a week, according to a study in the British Medical Journal (6).

Add C8 oil to your coffee

The brain can run on either glucose or ketones, made in the liver from a ‘medium chain triglyceride’ called C8 oil. Two tablespoons of a C8-rich oil improve cognitive abilities and help provide the brain with energy (7).  Read more about MCT oil here.

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B vitamins – Keep your homocysteine low with B vitamins 

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Test your blood homocysteine level with a home test kit and supplement B vitamins if needed

A level above 10 mmol/l, which is extremely common in people over 60, is strongly associated with accelerated brain shrinkage and increases risk of Alzheimer’s ten-fold. Homocysteine is easily lowered by supplementing vitamin B6, B12 and folate but the amounts needed are much higher if your homocysteine level is high. We recommend everyone to supplement 10 mcg of B12, which is what you’ll find in a good multivitamin but if your homocysteine is raised, you’ll need 500 mcg a day to lower it. It’s completely safe so there’s no harm in taking this much.
It’s in the pin prick DRIfT test from foodforthebrain.org/tests

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Eat a serving a day of both greens and either beans, lentils, nuts or seeds

These are all high in the B vitamin folate as well as vitamin B6. A study in Holland gave 818 people aged 50 to 70 a folic acid supplement of 800mcg for three years, versus a placebo. At the end of the study, compared to those taking the placebo, those taking folic acid were functioning at the equivalent of being 5.5 years younger (8).

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Antioxidants – Eat and drink anti-ageing antioxidants and polyphenols [4]

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Eat lots of fresh fruit and veg

The more you eat, the better, though the benefits start to plateau at 500g a day, which is about five to six servings. People who ate the most greens had much less Alzheimer’s-related issues than those who ate the least.(9) . Berries are particularly protective, especially blueberries and strawberries.

Drink Tea

The more you drink, the better as confirmed by a recent study from Singapore (8). However, other studies are conflicting (9). My view is to drink tea, green over black, in preference to coffee, and limit your intake to one or two cups a day.

Eat dark (70%+) chocolate

The benefit peaks at 10g, or about 3 pieces. More recent studies on cocoa, a rich source of flavanols, have shown improved cognition, possibly by improving circulation (11).

Supplement vitamins C and E – and don’t smoke!

A study of 4,740 elderly people in Utah found that those taking both vitamin E and C reduced their risk of developing Alzheimer’s by 23%.

Taking either cut risk by a quarter (12).   Overall, a meta-analysis of vitamin C studies concludes thta supplementation lowers risk by about 26% (12). Smokers need at least twice as much vitamin C as non-smokers, just to have basic vitamin C levels in their blood. Smoking also raises homocysteine levels, another risk factor.

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Healthy Gut – A healthy gut is a healthy brain [5]

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Eat plenty of soluble fibre and prebiotic foods

Fibre from foods like oats, chia, and flax seeds benefits our gut microbiome. Prebiotic foods like garlic, artichoke, leeks, and onions nourish and support healthy gut bacteria.

When you eat potatoes or rice, cook them ahead of time. Then, store them in the fridge. Reheating food increases the amount of prebiotics, also known as resistant starch.

Supplementing vitamin C helps promote lactobacillus and bifidobacteria.

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Active Body – Exercise and keep physically active [6]

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Get active for 20 minutes … and build and maintain muscle 

Spend at least 20 minutes doing activities such as walking, gardening, housework or repairing things – anything that gets you moving. Don’t limit yourself to ‘exercise’– anything that gives you a faster heart rate and engages different sets of muscles is good. Muscle mass best predicts both your brain volume and risk of cognitive decline in later years (13).

Get balancing!

The brain works hard in exercise, especially if it involves complex movements and learning, such as learning to dance, or doing different movements in a yoga or t’ai chi class or running or walking on uneven surfaces. The brain is processing a lot of information, triggering patterns of muscle movement and keeping you in balance.

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Active Mind – Keep yourself socially and intellectually active [7] 

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Read, watch, or listen to stimulating content

A simple yardstick is to ask, ‘Am I learning anything? Am I using my mind?’ Reading books or listening to podcasts can be great ways to stimulate your mind, depending entirely on what you engage with.

Be social

Aim to spend at least two hours a week with other people in a social (not work) setting – groups, friends, family, etc.

Test your brain in the morning

Do Sudoku, the crossword or Wordle – check out this link. You may prefer an app; two that have high ratings are Brain HQ and Lumosity.

Learn something new and challenging

Learning a new language, sport or musical instrument are all good – anything that you keep practising. This fascinating study looked at the brains of musicians and showed that amateur musicians benefited most (14).

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Sleep and Calm – Sleep well, stay calm and live purposefully

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Avoid alcohol before bed and limit any caffeine intake after midday 

Caffeine suppresses melatonin, which helps you sleep, for up to 10 hours. 

Aim to follow a soothing bedtime routine

Ensure your bedroom is quiet and dark and you are comfortable. Turn off mobile phones and Wi-Fi connections at night.  Prioritise relaxing activities in the few hours before you go to bed.

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So, while you do not need to implement all 25 things this week, think about what 2-3 things you could focus on this month.

For further support, monthly coaching and detailed personalised email guidance make sure you join us as a FRIEND so you get access to COGNITION – your 6 month programme to help you upgrade your brain and improve your cognitive function. All for just 5 a month or 50 a year!

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Also, to accompany your 6-month programme we highly recommend completing the DRIfT at home blood test.

Not only will you be contributing to our research you will also get additional data so you know exactly what to do and what to supplement. 

Everyone is different but these tests help you know exactly what YOU need and are available worldwide, are done in the comfort of your own home and are suitable from age 2+!

Most of all – remember that Alzheimer’s and dementia is preventable and the best time to start is TODAY.

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.

1 Hibbeln JR, Nieminen LR, Blasbalg TL, Riggs JA, Lands WE. Healthy intakes of n-3 and n-6 fatty acids: estimations considering worldwide diversity. Am J Clin Nutr. 2006 Jun;83(6 Suppl):1483S-1493S. doi: 10.1093/ajcn/83.6.1483S. PMID: 16841858.

2 Morris MC, Evans DA, Bienias JL, Tangney CC, Bennett DA, Wilson RS, Aggarwal N, Schneider J. Consumption of fish and n-3 fatty acids and risk of incident Alzheimer disease. Arch Neurol. 2003 Jul;60(7):940-6. doi: 10.1001/archneur.60.7.940. PMID: 12873849.

3 Beydoun MA, Beydoun HA, Gamaldo AA, Teel A, Zonderman AB, Wang Y. Epidemiologic studies of modifiable factors associated with cognition and dementia: systematic review and meta-analysis. BMC Public Health. 2014 Jun 24;14:643. doi: 10.1186/1471-2458-14-643. PMID: 24962204; PMCID: PMC4099157.

4 Gong, Q., Xie, L., Bi, M., & Yu, L. (2021). A probability formula derived from serum indicators, age, and comorbidities as an early predictor of dementia in elderly Chinese people. Brain and Behavior 11, e2236. https://doi.org/10.1002/brb3.2236

5 Pan Y, Wallace TC, Karosas T, Bennett DA, Agarwal P, Chung M. Association of Egg Intake With Alzheimer’s Dementia Risk in Older Adults: The Rush Memory and Aging Project. J Nutr. 2024 Jul;154(7):2236-2243. doi: 10.1016/j.tjnut.2024.05.012. Epub 2024 May 22. PMID: 38782209; PMCID: PMC11347793.

6 Sabia S, Fayosse A, Dumurgier J, Dugravot A, Akbaraly T, Britton A, Kivimäki M, Singh-Manoux A. Alcohol consumption and risk of dementia: 23 year follow-up of Whitehall II cohort study. BMJ. 2018 Aug 1;362:k2927. doi: 10.1136/bmj.k2927. PMID: 30068508; PMCID: PMC6066998.

7 Croteau E, Castellano CA, Richard MA, Fortier M, Nugent S, Lepage M, Duchesne S, Whittingstall K, Turcotte ÉE, Bocti C, Fülöp T, Cunnane SC. Ketogenic Medium Chain Triglycerides Increase Brain Energy Metabolism in Alzheimer’s Disease. J Alzheimers Dis. 2018;64(2):551-561. doi: 10.3233/JAD-180202. PMID: 29914035.

8 Durga J, van Boxtel MP, Schouten EG, Kok FJ, Jolles J, Katan MB, Verhoef P. Effect of 3-year folic acid supplementation on cognitive function in older adults in the FACIT trial: a randomised, double blind, controlled trial. Lancet. 2007 Jan 20;369(9557):208-16. doi: 10.1016/S0140-6736(07)60109-3. PMID: 17240287.

9 Devore E et al, ‘Dietary intakes of berries and flavonoids in relation to cognitive decline’, Annals of neurology 2012; 72: 135-43; see also Agarwal P, Holland TM, Wang Y, Bennett DA, Morris MC. Association of Strawberries and Anthocyanidin Intake with Alzheimer’s Dementia Risk. Nutrients. 2019 Dec 14;11(12):3060. doi: 10.3390/nu11123060. PMID: 31847371; PMCID: PMC6950087.

11 Lamport DJ, Pal D, Moutsiana C, Field DT, Williams CM, Spencer JP, Butler LT. The effect of flavanol-rich cocoa on cerebral perfusion in healthy older adults during conscious resting state: a placebo controlled, crossover, acute trial. Psychopharmacology (Berl). 2015 Sep;232(17):3227-34. doi: 10.1007/s00213-015-3972-4. Epub 2015 Jun 7. PMID: 26047963; PMCID: PMC4534492.

12 Basambombo LL, Carmichael PH, Côté S, Laurin D. Use of Vitamin E and C Supplements for the Prevention of Cognitive Decline. Ann Pharmacother. 2017 Feb;51(2):118-124. doi: 10.1177/1060028016673072. Epub 2016 Oct 5. PMID: 2770818; see also Yu JT, Xu W, Tan CC, Andrieu S, Suckling J, Evangelou E, Pan A, Zhang C, Jia J, Feng L, Kua EH, Wang YJ, Wang HF, Tan MS, Li JQ, Hou XH, Wan Y, Tan L, Mok V, Tan L, Dong Q, Touchon J, Gauthier S, Aisen PS, Vellas B. Evidence-based prevention of Alzheimer’s disease: systematic review and meta-analysis of 243 observational prospective studies and 153 randomised controlled trials. J Neurol Neurosurg Psychiatry. 2020;91(11):1201-9. Epub 2020/07/22. doi: 10.1136/jnnp-

13 Wang W, Luo Y, Zhuang Z, Song Z, Huang N, Li Y, Dong X, Xiao W, Zhao Y, Huang T. Total and regional fat-to-muscle mass ratio and risks of incident all-cause dementia, Alzheimer’s disease, and vascular dementia. J Cachexia Sarcopenia Muscle. 2022 Oct;13(5):2447-2455. doi: 10.1002/jcsm.13054. Epub 2022 Jul 20. PMID: 35856185; PMCID: PMC9530585.

14 Beydoun MA, Beydoun HA, Gamaldo AA, Teel A, Zonderman AB, Wang Y. Epidemiologic studies of modifiable factors associated with cognition and dementia: systematic review and meta-analysis. BMC Public Health. 2014 Jun 24;14:643. doi: 10.1186/1471-2458-14-643. PMID: 24962204; PMCID: PMC4099157.

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 the research of his lab, in papers he co-authored. A Stanford University investigation, however, didn’t find evidence to conclude that he personally engaged in research misconduct. They did note that at various times when concerns with his papers emerged— between 2001 and 2021—Dr. Tessier-Lavigne failed to decisively and forthrightly correct mistakes in the scientific record.

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Amyloid exaggerations

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 economical with the truth.

The British Medical Journal Editorial on the trial, in relation to a clinically meaningful effect, said it ‘fell well short, representing only around a third of what a minimum clinically important difference might look like’. 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? 

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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.

–

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.

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.

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.

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.

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.

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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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.

 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.
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Holford P. Upgrade Your Brain. HarperCollins; 2024.

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.