3 Breakthrough Ways to Protect Your Brain & Prevent Alzheimer’s, Backed by Science | Louisa Nicola

Rethinking Creatine for Brain Health

Nicola begins by challenging the conventional wisdom around creatine supplementation. Traditionally, a daily dose of five grams of creatine has been recommended for brain health, but recent research, particularly a pivotal study from Germany, reveals that this amount saturates muscle tissue but falls short of saturating the brain. Since 95% of the body's creatine resides in muscle and only 5% in the brain, higher doses—between 10 to 20 grams daily—are necessary to cross the blood-brain barrier effectively and provide cognitive benefits.

The brain, a highly energy-demanding organ weighing about two pounds and consuming 20% of daily calories, requires ample energy to maintain its 100 billion neurons and their extensive synaptic connections. Creatine enhances the brain's energy production, which translates into improved cognitive functions such as memory, attention, processing speed, and inhibitory control—functions that typically decline in the early stages of Alzheimer's disease.

Nicola shares a personal application of this research, having her parents supplement with higher doses of creatine—her father, who suffered a stroke, takes 20 grams daily, while her mother takes 10 grams. She emphasizes that while creatine is generally safe, some individuals may experience mild gastrointestinal distress, which can be mitigated by splitting doses throughout the day. Importantly, she warns against creatine gummies, which recent studies have found often contain little to no actual creatine, highlighting the need for consumers to choose reputable brands and third-party tested supplements.

Beyond cognitive enhancement, creatine shows promise in clinical depression treatment, mimicking the effects of antidepressants in some trials, underscoring the molecule's role in brain energy metabolism and mood regulation. Nicola advocates for creatine supplementation as a fundamental part of everyone's health toolkit, akin to brushing teeth or exercising.

The Vital Role of Vitamin D in Cognitive Protection

The conversation then shifts to vitamin D, a hormone with receptors densely located in brain regions critical for memory and executive function, such as the hippocampus and prefrontal cortex. Nicola discusses a large observational study tracking over 12,000 adults for a decade, which found that vitamin D deficiency (levels below 20 ng/mL) was associated with a 68% increased risk of dementia. Supplementation with vitamin D was linked to a remarkable 40% reduction in dementia risk, with even greater benefits observed in women and individuals genetically predisposed to Alzheimer's disease.

Vitamin D's neuroprotective effects are largely attributed to its ability to reduce neural inflammation, a key driver of cognitive decline and Alzheimer's pathology. Nicola stresses the importance of maintaining vitamin D levels around 60 ng/mL for optimal brain function, recommending supplementation of approximately 5,000 IU daily, with higher doses for those severely deficient, under medical supervision.

She also highlights the interplay between vitamin D and other nutrients like magnesium and vitamin K2, which are essential for proper vitamin D metabolism and to prevent potential side effects such as vascular calcification. Additionally, Nicola points out that environmental factors, including heavy metal exposure (e.g., lead), can impair vitamin D absorption, suggesting that comprehensive health assessments may be necessary for some individuals.

Vitamin D's benefits extend beyond cognition, influencing sleep quality through brainstem receptors and supporting bone health, particularly in perimenopausal and menopausal women. Nicola underscores the importance of safe sun exposure as a natural source of vitamin D, complementing supplementation.

Omega-3 Fatty Acids: The Brain's Essential Fats

Nicola then delves into the critical importance of omega-3 fatty acids, which constitute about 10-15% of the brain's lipid content, primarily in the form of DHA. These fats are integral to maintaining cell membrane fluidity, which facilitates efficient neurotransmitter release and synaptic communication—processes fundamental to neuroplasticity, mood regulation, and cognitive performance.

She references the work of Dr. Bill Harris and the omega-3 index, a blood test measuring EPA and DHA levels in red blood cells. An omega-3 index below 4% is linked to increased risks of sudden cardiac death, dementia, and all-cause mortality, while levels above 8% are associated with significant protective effects and increased life expectancy. Nicola shares her personal experience of improving her omega-3 status after years of a vegan diet, which likely limited her DHA intake due to poor conversion from plant-based ALA sources.

The podcast also touches on cultural dietary patterns, noting that populations like the Japanese, who consume high amounts of fish, tend to have higher omega-3 indices and longer lifespans. Nicola encourages regular omega-3 supplementation or dietary intake, especially for those who do not consume sufficient fish.

The Interconnectedness of Inflammation & Brain Function

Throughout the discussion, Nicola emphasizes inflammation as a central factor in brain aging and neurodegenerative diseases. She highlights environmental contributors such as air pollution, both outdoor and indoor, which can exacerbate systemic and neural inflammation, impair endothelial function, and reduce cerebral blood flow. The brain's vascular system, including delicate capillaries and arteries, is crucial for delivering oxygen and nutrients; damage or stiffening of these vessels due to inflammation or hypertension accelerates cognitive decline and vascular dementia.

Exercise emerges as a powerful intervention to combat vascular aging. Nicola references studies demonstrating that high-intensity interval training can reverse age-related cardiac decline by improving arterial flexibility and reducing left ventricular hypertrophy, effectively rejuvenating the heart's pumping capacity. This improved cardiovascular function supports better brain perfusion and cognitive health.

The Power of Strength Training

Nicola also discusses a fascinating twin study from King's College London that found a strong correlation between leg power and cognitive function in women aged 55 and older. Over 12 years, increased leg strength was associated with greater gray matter volume, suggesting that muscle health and brain health are intimately linked.

She explains that muscle tissue serves as a reservoir for glucose and mitochondria, both vital for energy metabolism, and that the process of building muscle through resistance training releases myokines—muscle-derived proteins that positively influence brain function. Nicola advocates for strength training, particularly lower-body exercises like squats and deadlifts, as a practical and effective way to support cognitive health.

Additionally, she highlights the emerging concept of bone-brain crosstalk, noting that bone health, especially in menopausal women, is connected to brain health. Simple interventions like jumping exercises can improve bone density and potentially benefit cognitive function.

Practical Lifestyle Insights and Experimental Therapies

While Nicola champions evidence-based basics—exercise, nutrition, sleep, and supplementation—she also shares her personal experiences with emerging therapies such as red light therapy, hyperbaric oxygen, NAD+ infusions, and methylene blue. She is particularly enthusiastic about red light therapy for its proven benefits in skin health and potential mitochondrial support, though she remains cautious about other experimental treatments due to limited or mixed evidence.

Nicola also reveals a shift in her perspective on ice baths, noting that extreme cold exposure may not be beneficial for women due to cortisol spikes, recommending milder cold immersion instead.

She stresses the importance of quality supplementation, warning about counterfeit products and encouraging consumers to use trusted brands and third-party testing services like the Subco app.

The Social Dimension of Brain Health

In closing, Nicola underscores the profound impact of social connections on brain health and longevity, referencing the Harvard 80-year study that found strong relationships to be one of the most significant predictors of a long, healthy life. She encourages nurturing meaningful friendships and community ties as a vital, often overlooked, component of cognitive resilience.