Alzheimer’s disease, a progressive neurological disorder, is the most common cause of dementia, affecting memory, thinking, and behavior. As the global prevalence of Alzheimer’s continues to rise, researchers are exploring potential interventions to slow its progression or prevent its onset. Among these, omega-3 fatty acids and vitamin B12 have gained attention as a powerful duo in supporting brain health. Dubbed the “Alzheimer’s killing combo,” these nutrients are believed to combat cognitive decline by reducing inflammation, supporting nerve function, and preventing brain atrophy.
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Patrick Holford is “a leading nutrition expert providing nutritional health advice,” and recently discussed how important it is to take Omega-3 and Vitamin B12 if you want to take care of your cognitive health. Read on to get all his insights.
Omega-3 and Vitamin B12 for Alzheimer's and Brain Health
Holford says that "73% of Alzheimer’s right now can be prevented. The more Omega-3 you have, the more brain you have (since the brain is made primarily of fat), and the better your cognitive abilities are. So when Omega-3 has crashed, our brain sizes shrink.”
He notes that you can always take these nutrients as supplements if you don’t like fish. "I do both. We say S.M.A.S.H., which is salmon, mackerel, anchovies, sardines, and herring/kipper. It's the oily fish that really help." Supplementation might be a good idea because "when people get older, they don’t absorb vitamin B12 very well, which is in meat, fish, eggs, and milk."
Holford also says that if you follow a vegan diet, "you have no vitamin B12," therefore you have to supplement.
Studies also confirm that Omega-3s don’t work without the B vitamins and vice versa.
"A study from Oxford University showed that people with pre-dementia who took B vitamins alongside omega-3 experienced 73% less brain shrinkage in just one year! That’s the difference between staying sharp and losing cognitive abilities," he notes.
The bottom line
Omega-3s are essential for brain function and cognitive health, directly influencing mental sharpness and performance. Higher omega-3 levels can boost brain power, but sadly, declining omega-3 levels are contributing to a literal reduction in brain size.
Omega-3s can be found in fatty fish, salmon, mackerel, and sardines, as well as plant-based sources such as chia seeds, flaxseeds, walnuts, and algal oil. Vitamin B12 is abundant in beef liver, clams, eggs, dairy products, and fish such as trout and tuna.
For those on plant-based diets, fortified options like nutritional yeast or plant-based milk are great choices.
