Dairy and Dementia: What’s the Connection?
Many people enjoy milk, cheese, and yogurt as part of their daily diet. But could these dairy foods affect your brain health as you get older? Let’s look at what science says about dairy and dementia risk.
Some studies have found that eating dairy may help protect against memory loss and cognitive decline[1]. Dairy foods contain nutrients like vitamin D, calcium, and protein that are important for brain function. They also have bioactive compounds that may reduce inflammation in the body, which is linked to dementia[1].
However, the evidence isn’t totally clear-cut. Other research hasn’t found a strong connection between dairy intake and dementia risk[3]. It seems the type of dairy may matter. Full-fat dairy products high in saturated fat could potentially increase dementia risk if consumed in large amounts over time[3].
The good news is that low-fat and fermented dairy options like yogurt appear to be beneficial. These foods contain probiotics that support gut health, which is increasingly linked to brain health[1]. Yogurt, kefir, and other fermented dairy may help reduce inflammation and oxidative stress in the body and brain.
How much dairy should you eat? Moderate consumption as part of a balanced diet is likely fine for most people. The MIND diet, which was designed to support brain health, includes low-fat dairy as a recommended food group[1]. Aim for 2-3 servings per day of low-fat milk, yogurt, or cheese.
It’s also important to look at your overall dietary pattern. A diet rich in fruits, vegetables, whole grains, and healthy fats is consistently linked to lower dementia risk[3]. Dairy can be part of this type of eating plan.
Of course, dairy isn’t the only factor that impacts brain health. Regular exercise, social connection, mental stimulation, and managing conditions like high blood pressure are all important for reducing dementia risk as you age[3].
The bottom line? Enjoying some dairy as part of a nutritious diet likely won’t hurt and may even help keep your brain sharp. But don’t rely on dairy alone – focus on an overall healthy lifestyle to best support your cognitive health long-term.
