Alzheimer’s Expert Shares His Go-To Supplement and Brain Health Mantra

When it comes to protecting the brain from aging, healthy habits may matter more than any pill. That’s the message from Dr. Rudolph Tanzi, director of Genetics and Aging Research at Massachusetts General Hospital and professor of neurology at Harvard Medical School. Speaking to Business Insider, he emphasized that while supplements can help, lifestyle is the most powerful shield against Alzheimer’s and cognitive decline.

Tanzi uses a simple mantra he calls SHIELD: Sleep 7–8 hours, Handle stress, Interact with others, Exercise, Learn new things, and maintain a healthy Diet. Each component helps protect the brain from inflammation, protein buildup, and the cognitive risks associated with loneliness and stress. He highlights that eating plenty of fruits, vegetables, seeds, and whole grains supports the gut microbiome, which plays a role in removing harmful amyloid plaques.

Alongside SHIELD, Tanzi recommends one supplement above all others: omega-3 fatty acids. Found naturally in foods like walnuts and chia seeds, omega-3s are linked to lower inflammation, better heart health, and slower brain aging. A 2025 study of 777 participants showed that taking a gram of omega-3 daily was associated with slower cognitive decline, especially for people who also exercised and took vitamin D.

Tanzi himself is vegetarian and opts for vegan omega-3 supplements made from algae, like these Vegan Omega 3 Supplement’s from The Veggie Doctor. He warns those choosing fish oil to research their brand carefully, since some products may contain toxic metals like mercury if not properly distilled. Companies like Centrum and Nordic Naturals, he notes, use cleaner distilling processes.

His advice is simple: supplements can help, but they’re no substitute for lifestyle. Consistently following SHIELD habits and choosing nutrient-rich, plant-based foods may be the best defense we have against Alzheimer’s — and a powerful way to keep our minds sharp for decades to come.

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