Video 11: Supplements and Vitamins
In collaboration with BrainMind, Dr. Isaacson discusses vitamins and supplements for optimal brain health at Alzheimer’s prevention
About Dr. Richard Isaacson:
Dr. Richard Isaacson is the founder and former Director of the Alzheimer’s Prevention Clinic at the Weill Cornell Memory Disorders Program. He is currently the director of Brain Health at the Atria Institute. A leading expert on Alzheimer’s Disease (AD), Dr. Isaacson is passionate about providing the latest evidence-based options for treatment and risk reduction. His research focuses on individualized clinical management of AD using emerging principles of precision medicine. He also oversees a robust AD therapeutics and education research program.
Few things to note:
● The most optimal way of intaking vitamins and nutrients is by eating whole foods rather
than taking pills.
● Sometimes, eating healthy food (ie. Omega-3 fatty acid through fish) is not enough.
● There is strong evidence that certain vitamins and supplements can have an impact on
brain health
What are high-yield evidence-based vitamins?
1. B-Complex Vitamins
2. Vitamin D
B-Complex Vitamins: brain healthy, but not everyone needs it
● Blood assessment is useful to determine if a person has B12 deficiency and an unusual
level of homocysteine
○ B12 deficiency arise because people above the age of 50 have problems absorbing B12 in the GI tract
○ Homocysteine: common amino acid in your blood, usually obtained from eating meat, and B12 is used to lower homocysteine level
● Most Important B Vitamins:
1. Vitamin B12
2. Folic Acid
3. Vitamin B6
Vitamin D
● The optimal blood level of vitamin D is ~50 (people with two APOE4 variants especially
respond better to vitamin D, reducing cognitive decline)
○ Optimal intake of Vitamin D depends on genetic factors
● Important Fact: Take vitamin D with meals including healthy fats, not on an empty
stomach because it won’t be absorbed without a fat
Omega-3 Fatty Acids
● The most brain-healthy supplement (for specific populations because people with
different genes may respond differently)
○ People with APOE4 or high cholesterol may preferentially respond
● Which Omega-3 should you take?
○ Must contain DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid).
Minimum recommended:
● 900-1000mg/day of DHA and 500-600mg/day of EPA
● Fish oil can also come from algae, meaning algae-based Omega-3 also works
Curcumin (Turmeric)
● Originally shown to not be effective, but possibly not absorbed properly because needs
to be emulsified with fats
● Specific types of Turmeric seem to work while others don’t
○ Theracurmin: better absorbed nanoparticle form of curcumin that delayed
amyloid accumulation in the brain according to some studies
Takeaways:
● The majority can get nutrients from the whole food diet, but in up to 40% of cases,
vitamin and nutrient supplements can be great for brain health.
● Many other supplements could work, but currently, Vitamin D and B, Omega-3, and
Curcumin have the greatest evidence of being effective.
