Does The Mediterranean Diet May Lower Risk of Alzheimer's Disease?

Michael Simpson

Dementia is a significant global health concern with far-reaching social and economic implications. As the world's population continues to age, understanding the potential modifiable risk factors for dementia is an important consideration. The Mediterranean diet, characterized by high consumption of fruits, vegetables, whole grains, olive oil, fish, and moderate wine intake, has garnered attention for its potential protective effects against Alzheimer's disease and dementia.

This article provides a comprehensive review of the current research on the relationship between the Mediterranean diet, Alzheimer's disease, and dementia, exploring the underlying mechanisms and epidemiological evidence.

What is dementia and Alzheimer's disease?

Before I proceed, it's important to describe what we currently know about Alzheimer's disease (AD). It is a chronic neurodegenerative disease that usually starts slowly and worsens over time. It accounts for 60-70% of dementia cases, even though the terms are sometimes used interchangeably. Alzheimer's disease is a form of dementia. The other forms of dementia include Lewy body dementia, frontotemporal disorders, vascular dementia, and mixed dementia, which is a combination of two or more of the different forms of dementia.

Amyloid plaques (caused by amyloid beta, or Aβ), phosphorylated tau tangles (pTau), and neurofibrillary tangles are generally easily visible pathologies that can be observed by microscopic analysis of brain tissue from autopsies of those potentially afflicted by AD. These plaques and tangles seem to affect nerve functioning. Despite these observations, the precise pathophysiology, or development, of the disease is not known.

Since amyloid plaques are often identified in patients with Alzheimer's disease, a large amount of research is focused on attacking those plaques as a way to reverse the effect on nerves which leads to AD.

The causes of AD are unknown (notice how much we do not know about this disease), although it is speculated that it is mostly genetically related, with a large number of genes that underlie this relationship.

And since we have no clear understanding of the etiology and pathophysiology of AD, there are no effective treatments available today for the disease, although there are some drugs that target the amyloid plaques but have not been shown to change the course or outcomes of AD.

There are a couple of medications that help manage some of the symptoms of the disease, but they are certainly not cures. There are several drugs at the very earliest stages of development that may hold out hope to treat the underlying disease.

One more thing that needs to be made clear. There are no biological tests for Alzheimer's disease — usually, you can only find the amyloid plaques and other pathologies in post-mortem autopsies. Unfortunately. in the absence of an autopsy, clinical diagnoses of AD are "possible" or "probable", based on other findings, such as memory tests and other methods.

In the United States, about 10.7% of seniors (≥65 years) currently have Alzheimer's dementia, and the incidence of dementia and Alzheimer's disease is expected to rise substantially in the coming decades due to population aging, making it imperative to identify modifiable risk factors that may help mitigate its impact. The economic burden of AD is expected to surpass $2.8 trillion by 2030.

What is the Mediterranean diet?

The Mediterranean diet is a diet that is common to the eating habits of people living in areas of the Mediterranean, including Greece, Southern Italy, and Spain. The diet generally includes proportionally higher amounts of olive oil, legumes, unrefined grains, nuts, fruits, and vegetables. It also includes moderate to high fish consumption, dairy products (generally, cheese and yogurt), moderate wine consumption, and low consumption of other meats.

Unfortunately, there is not a solid definition of this diet. In general, it is low in red meat, moderate in chicken and fish, and high in whole grains, fruits, vegetables, tree nuts, and legumes. But, it does vary from region to region around the Mediterranean.

During the 1940s and 50s, scientists observed that people who consumed the Mediterranean diet seemed to be objectively healthier (broadly defined) and suffered from lower rates of obesity than other populations that ate other types of diets that included refined grains and non-fish meats.

There seems to be some moderate- to high-quality evidence that the Mediterranean diet is linked to improving numerous health outcomes, including type 2 diabetes, cancer, and Alzheimer's disease.

Here are some of the key components of a classic Mediterranean Diet and how they may be linked to lower risk of dementia and Alzheimer's disease:

  • Abundant consumption of fruits and vegetables — These foods are rich in antioxidants and micronutrients and are associated with reduced oxidative stress and inflammation, which are implicated in cognitive decline.
  • High intake of olive oil — Olive oil is a primary source of monounsaturated fats, which have been linked to improved cognitive function and reduced risk of dementia.
  • Regular consumption of fish — Fatty fish, such as salmon and sardines, are rich in omega-3 fatty acids, for which there is some weak evidence that they may have neuroprotective effects.
  • Whole grains and legumes — These provide a steady source of complex carbohydrates and fiber, supporting stable blood sugar levels and cardiovascular health, and may reduce cognitive decline that leads to dementia or Alzheimer's disease.
  • Moderate consumption of wine — Red wine, in particular, contains compounds like resveratrol, which may have neuroprotective properties when consumed in moderation.
  • Limited red meat and processed foods — The Mediterranean diet generally excludes the consumption of red meat and processed foods, which are associated with inflammation and cardiovascular risk factors that may lead to dementia.
Photo byOldways Preservation and Exchange Trust

Epidemiological evidence for Mediterranean diet and Alzheimer's disease and dementia

Numerous observational studies and meta-analyses have investigated the association between adherence to the Mediterranean diet and the risk of dementia and Alzheimer's disease. While individual study results vary, a growing body of evidence suggests a protective effect of the Mediterranean diet against cognitive decline.

A systematic review and meta-analysis published in Epidemiology in 2013, which included 21 studies, found that higher adherence to the Mediterranean diet was associated with a 22% reduced risk of Alzheimer's disease and a 17% reduced risk of cognitive decline. These findings were consistent with earlier research, including a 2014 study published in the Journal of Alzheimer's Disease, which reported a 40% reduction in Alzheimer's risk associated with high adherence to the Mediterranean diet.

Possible mechanisms of Mediterranean diet and Alzheimer's disease

Several mechanisms may explain the potential protective effect of the Mediterranean diet against dementia and Alzheimer's disease:

  • Antioxidants and anti-inflammatory compounds — As I wrote in a previous section the diet's high content of fruits, vegetables, and olive oil provides antioxidants and anti-inflammatory compounds that may protect against oxidative stress and inflammation, both of which are linked to cognitive decline.
  • Improved vascular health — The Mediterranean diet has been associated with lower rates of hypertension, dyslipidemia, and diabetes, all of which are risk factors for vascular dementia and Alzheimer's disease.
  • Neuroprotection — although the evidence isn't conclusive, Omega-3 fatty acids found in fatty fish may support brain health by reducing beta-amyloid plaque formation.
  • Modulation of gut microbiota— Some preliminary research suggests that the Mediterranean diet may promote a diverse and beneficial gut microbiota, which could influence brain health via the gut-brain axis.
  • Blood sugar regulation — The diet's emphasis on whole grains and legumes may contribute to stable blood sugar levels, reducing the risk of metabolic syndrome or type 2 diabetes, a potential factor in cognitive decline.


The Mediterranean diet, characterized by its emphasis on whole, plant-based foods, healthy fats, and moderate wine consumption, has garnered substantial attention for its potential protective effects against many diseases, including dementia and Alzheimer's disease. Epidemiological evidence suggests that adherence to this dietary pattern is associated with a reduced risk of cognitive decline and Alzheimer's disease. Several mechanisms, including antioxidant and anti-inflammatory properties, improved vascular health, and neuroprotection, may underlie the lowering of risk.

It is clear that there is a large amount of correlation between this diet and reducing the risk of cognitive decline. There are several proposed mechanisms for this link, supported by some moderate to high-quality evidence. Of course, those who consume a Mediterranean diet may have a "healthier" lifestyle which could be linked to lower risks of cognitive decline.

Unfortunately, we do not have a clear-cut piece of data that says the Mediterranean diet is a guaranteed way to reduce the risk of dementia and Alzheimer's disease. But the evidence is starting to come into focus that maybe this diet would be good for one's health.


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I am a scientist with over 40 years of experience in cell biology, biochemistry, infectious diseases, and cardiovascular disease. As a part of that background, I also had further education in immunology, microbiology, and evolutionary biology.

Crestline, CA

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