Can one daily supplement really protect your brain from Alzheimer's? Here's what an expert says

For better brain health, an Alzheimer's expert suggests taking one supplement every day and following his SHIELD mantra. As we get older, our brains have to deal with problems like protein buildup and long-term inflammation, which are both linked to Alzheimer's and other cognitive problems.

Dr. Rudolph Tanzi, a top researcher on brain aging, thinks that the best way to protect your brain is to make small changes to your daily routine and take a few smart supplements, as per a report by Business Insider.

What does the SHIELD mantra say about brain health?

Dr. Tanzi made the SHIELD acronym to help people develop habits that protect them from Alzheimer's and other age-related problems.

Sleep: 7–8 hours helps the brain clear harmful protein buildup like amyloid plaques.
Handle stress: Chronic stress fuels inflammation, so mindfulness matters.
Interact: Social connections can cut Alzheimer’s risk in half.
Exercise: Promotes nerve growth and reduces protein deposits.
Learn: Stimulates new synapses, keeping the brain sharp.
Diet: Plant-rich meals support the gut microbiome, which is tied to brain health.

What does he say about omega-3?

Omega-3 fatty acids are good for your heart, lower inflammation, and now they may also slow down the aging of your brain. A study from 2025 found that people who took one gram of omega-3 every day had slower brain decline, especially when they also exercised and took vitamin D, as per a report by Business Insider.


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Dr. Tanzi doesn't eat meat, so he takes omega-3 supplements made from algae instead of fish oil. He says that if you're thinking about taking fish oil, you should pick high-quality brands that use double or triple distillation to get rid of metals like mercury that are bad for you.

How do supplements help keep your brain healthy?

Dr. Tanzi says that omega-3 is very important, but that supplements can't take the place of a healthy lifestyle. Good sleep, regular exercise, learning new things, and keeping strong social ties are still the best ways to keep your brain healthy. He says that supplements are just an extra layer of protection, as per a report by Business Insider.

FAQs

What daily vitamin does Dr. Rudolph Tanzi take?
He takes vegan omega-3 supplements, which have been shown to slow down brain aging and lower inflammation.

What does SHIELD stand for?
Sleep, handle stress, interact, exercise, learn, and diet are all good things for your brain.