You have about a one in three chance of getting dementia. Here's what to do about it today.
Good news: We're living longer than ever. Bad news: There's a good chance we'll be confused, foggy, irritable, sad, and wobbly in our later years.
In the U.S., a 2025 study estimates a 42% lifetime risk of dementia for adults after age 55. That's 48% for women, 35% for men, and up to 60% for black adults. Luckily, healthy people who stay active, don't smoke, and avoid getting fat have lower odds.
Now, several new studies show us what else we can do to stay sharp.
1. Consume green tea
A Japanese study of 8,766 found that those who drank three cups or more of green tea daily (ā„600ml or just over 20 ounces) had fewer cerebral white matter lesions, or WMLs. That's a good thing because WMLs are linked to vascular dementia and Alzheimer's.
WMLs are abnormal areas of damage in the brain's white matter, visible with an MRI. White matter consists of nerve fibers connecting different brain regions, facilitating communication between neurons. So, while gray matter handles computation, white matter enables connectivity.
Unfortunately, coffee drinkers didn't get the same positive benefits as green tea drinkers. These dementia-fighting effects of green tea are probably related to EGCG.
If you're not a heavy green tea drinker, supplement with an extract, like the one in Biotest Superfood (Buy at Amazon).
2. Bump up your vitamin D
The link between vitamin D deficiency and increased dementia risk has been substantiated by a growing body of research:
- Neuroprotection: Vitamin D receptors (VDRs) are present in the brain, including areas like the hippocampus and cortex, critical for memory and cognition.
- Anti-inflammatory Effects: Vitamin D modulates inflammation, reducing neuroinflammation, implicated in dementia.
- Neurogenesis and Synaptic Plasticity: It supports the growth of new neurons and maintains neural connections.
- Antioxidant Defense: Vitamin D helps protect against oxidative stress, a contributor to neuronal damage in dementia.
A study published in Neurology followed 1,658 adults over 5 years and found that individuals with severe vitamin D deficiency (<10 ng/mL) had a 125% increased risk of developing dementia: Those with moderate deficiency (10-20 ng/mL) had a 53% increased risk compared to those with sufficient levels (>20 ng/mL).
A meta-analysis in The Journal of Clinical Endocrinology & Metabolism pooled data from 14 studies and confirmed that low vitamin D levels were associated with a 1.54-fold increased risk of dementia and a 1.4-fold increased risk of Alzheimer's.
Finally, a study in Frontiers in Neurology noted that vitamin D deficiency is more prevalent in individuals with young-onset dementia, suggesting its role across age groups.
Starting around middle age, our bodies have a tougher time absorbing and using vitamin D, even if we're getting adequate sunlight. (Details here.) To ensure our blood levels stay healthy, supplement with microencapsulated vitamin D.
Microencapsulation greatly improves the bioavailability of D3 ā a much higher proportion is absorbed and utilized by the body. The same delivery system also allows for sustained release of the vitamin, allowing you to maintain steady levels in the bloodstream. D Fix High Absorption Vitamin D (Buy at Amazon) contains 5000 IU of this highly bioavailable form.
Reference
- Shibata, et al. Green tea consumption and cerebral white matter lesions in community-dwelling older adults without dementia NPJ Sci Food. 2025 Jan 7;9(1):2. doi: 10.1038/s41538-024-00364-w.