Does going vegetarian or vegan help protect your brain as you age? Recent research gives us some clues, but the answer isn’t totally clear-cut.
Several studies have found that plant-based diets may lower the risk of cognitive decline and dementia. For example, a large study in 2024 showed that people who ate more plant proteins instead of animal proteins had a lower chance of developing heart disease[10]. Since heart health is closely linked to brain health, this suggests plant-based diets could be good for the brain too.
The Mediterranean diet, which is mostly plant-based but includes some fish and poultry, has been associated with better cognitive function and a decreased risk of dementia in multiple studies[9]. Another eating pattern called the MIND diet, which combines elements of the Mediterranean and DASH diets, was found to reduce Alzheimer’s risk by up to 53% in one study[9].
However, it’s not just about avoiding all animal products. Some research indicates that vegetarian diets don’t necessarily decrease dementia risk more than diets that include some meat[4]. In fact, one study found that diets very high in vegetables could potentially increase cognitive decline risk[4].
The key seems to be eating a variety of plant foods to get different nutrients, while also including some healthy animal-based foods. Nuts, berries, leafy greens, whole grains, and fish high in omega-3 fats are all linked to better brain health[9].
At the same time, vegetarian and vegan diets can be low in certain nutrients important for the brain, like vitamin B12, iron, and omega-3 fatty acids[2]. So if you do choose to go fully plant-based, it’s crucial to plan carefully and possibly take supplements to avoid deficiencies.
Overall, the evidence points to mostly plant-based diets being beneficial for brain health, as long as you’re getting all the essential nutrients. Eating lots of fruits, vegetables, whole grains, nuts, and legumes while limiting processed foods, added sugars, and unhealthy fats seems to be the best approach for keeping your mind sharp[7][9].
The bottom line? You don’t necessarily need to go fully vegetarian or vegan to protect your brain. Focus on eating mostly plants, choose whole foods over processed ones, and include some healthy animal products if you want. And of course, combine your healthy diet with regular exercise, social connection, and mental stimulation for the best shot at maintaining a healthy brain as you age.
