Standalone exported copy from FoodPlanner, generated 2026-08-24 10:08. Every link that would normally point back into the FoodPlanner app has been converted to plain text -- this file opens on its own, with no server or network connection required. External citation links (to the underlying studies) are still live.
Clinical trials, cohort findings, and case reports relevant to Mild Cognitive Impairment, Alzheimer's Disease, and general age-related dementia -- built for evaluating a product or compound before recommending it to someone managing a real diagnosis, not for general healthy-adult nutrition targets (see Health Goals' "Memory / Cognitive Function" goal for that). Organized into tabs by how directly the evidence transfers to an actual diagnosed patient -- a trial run in diagnosed patients is a different kind of evidence than a general-population cohort predicting who later develops dementia. Where a finding dosed a single isolated compound to increase, matching products from the food catalog are shown with the capsule/serving count needed to reach that dose, computed live from each product's own data. Findings about keeping something under a limit (e.g. Sugars, Sodium) don't get a product match -- "how many capsules to reach a ceiling" isn't a meaningful question. The Suggested Diet tab flattens every finding below (except Safety reports) into one target list, organized the way a diet guideline would be -- it does not check whether any of it is achievable with what's currently in the food catalog.
In diagnosed mild/early Alzheimer's patients, daily erinacine A-enriched mycelium significantly improved MMSE scores relative to a placebo group that continued to decline, alongside improved IADL (instrumental activities of daily living) scores and better contrast sensitivity. One of the only human trials targeting erinacine A specifically (rather than whole fruiting-body powder) in a diagnosed-impairment population, and the longest-duration Hericium cognition trial found (~1 year) -- most others run 4-16 weeks. This is the dose Nootropics Depot's Erinamax (2.5mg erinacine A/capsule) appears designed against: 2 capsules/day = 5mg, ~95% of this trial's 5.25mg/day target.
Sources: 1 · Added 2026-08-17
| Product | Content per capsule | Needed to reach this dose |
|---|---|---|
| Nootropics Depot Erinamax Lion's Mane Capsules (Liquid Culture Mycelium, 500mg, 2.5mg Erinacine A per Capsule, 60 Count) | 2.500 mg | 2.1 capsules/day |
Landmark double-blind RCT in adults over 70 with diagnosed MCI: the 3-vitamin combination slowed brain atrophy by up to 53% vs. placebo (MRI-confirmed), working via lowered homocysteine (a toxic metabolic byproduct linked to dementia risk). Effect was strongest in participants with elevated baseline homocysteine -- not necessarily universal. This is a combination-product trial; folate's own standalone contribution wasn't isolated. Within this app's own tracked Folate UL (1,000µg synthetic) -- safe as a target.
Sources: 1 · Added 2026-08-17
No catalog product currently has a quantified Folate amount to match against this dose.
In patients with mild cognitive impairment, daily intake significantly increased scores on the revised Hasegawa Dementia Scale (HDS-R) compared to placebo, with scores continuing to rise through week 16. Effect was not durable: scores fell back toward baseline during the 4-week follow-up after supplementation stopped -- benefit appears to require continued use rather than being a lasting change from a defined course.
Sources: 1 · Added 2026-08-17
No catalog product currently has a quantified Hericium erinaceus (whole fruiting body, dry powder) amount to match against this dose.
RCT in adults with diagnosed MCI found improved visual memory at 1g/day of a concentrated Spirulina maxima extract. Phycocyanin is the extract's dominant, most-studied bioactive but this was not an isolated-phycocyanin trial -- this catalog's Spirulina Powder is a different, less-concentrated preparation than the tested extract.
Sources: 1 · Added 2026-08-17
| Product | Content per teaspoon | Needed to reach this dose |
|---|---|---|
| Nutrex Hawaii Spirulina Powder (Pure Hawaiian) | 288.99 mg | 3.5 teaspoons/day |
Same VITACOG trial as the Folate entry above -- part of the 3-vitamin combination that slowed brain atrophy by up to 53% over 2 years in diagnosed MCI patients. Well above this app's 2.4µg RDA, but B12 has no established UL due to low toxicity potential. Not tested with B12 alone.
Sources: 1 · Added 2026-08-17
No catalog product currently has a quantified Vitamin B12 amount to match against this dose.
Same VITACOG trial as the Folate/B12 entries above -- part of the 3-vitamin combination that slowed brain atrophy by up to 53% over 2 years in diagnosed MCI patients. Within this app's own tracked 100mg B6 UL -- safe as a target. Not tested with B6 alone.
Sources: 1 · Added 2026-08-17
No catalog product currently has a quantified Vitamin B6 amount to match against this dose.
Genuinely contradictory, not just thin evidence: one study found dietary copper intake protective for cognition, while another found elevated serum copper indicates a pro-oxidant state detrimental to cognitive function, and higher copper is reported in Alzheimer's patients in some studies. Caregiver-relevant caution: do not treat copper supplementation as a target in either direction without better evidence -- this is a case where 'more' is not clearly 'better.'
Sources: 1 · Added 2026-08-17
One study found higher iron concentration in Alzheimer's patients, suggesting excess iron may be harmful to brain health; another found no significant iron-cognition association at all. Caregiver-relevant caution: do not treat iron supplementation as a target in either direction without better evidence.
Sources: 1 · Added 2026-08-17
Important caregiver-relevant negative finding, kept distinct from resveratrol's more promising healthy-adult evidence: the exact same 200mg/26-week protocol that improved memory and hippocampal connectivity in healthy older adults found NO significant memory improvement when tested specifically in diagnosed MCI patients (only metabolic/connectivity changes, not cognition). A much higher dose (500-2,000mg/day, 52 weeks) in mild-to-moderate Alzheimer's patients found no cognitive benefit at all. Read as: plausible support before cognitive impairment is established, unconfirmed -- effectively contradicted -- once it already is.
Sources: 1 · Added 2026-08-17
| Product | Content per capsule | Needed to reach this dose |
|---|---|---|
| NOW Foods Resveratrol Capsules (Natural Trans-Resveratrol from Polygonum cuspidatum + Grape Seed Extract, 200mg, 120 Veg Capsules) | 200.000 mg | 1 capsule/day |
| Red Wine (Dry, Table) | 0.044 mg | 4504.5 fl ozs/day |
Pilot RCT in elderly adults with subjective memory loss found significant improvement across memory, verbal memory, complex attention, cognitive flexibility, executive function, and motor speed. Multiple other RCTs at lower doses/shorter durations found improvements in psychomotor and motor speed. Consistent, repeated human RCT evidence across several independent trials, though not in a clinically diagnosed population.
Sources: 1 · Added 2026-08-17
| Product | Content per tablespoon | Needed to reach this dose |
|---|---|---|
| Jungle Powders Aronia Berry Powder (Organic) | 53.40 mg | 6.2 tablespoons/day |
The landmark human trial with brain-imaging confirmation: PET scans showed reduced amyloid/tau signal in mood/memory-related brain regions alongside improved verbal/visual memory and attention. Critical caveat: the dose that matters depends enormously on formulation bioavailability, not just raw milligram count -- this catalog's raw Turmeric cannot realistically reach either dose through normal cooking (turmeric is ~3% curcumin by weight, and lacks Theracurmin's absorption enhancement).
Sources: 1 · Added 2026-08-17
| Product | Content per capsule | Needed to reach this dose |
|---|---|---|
| Integrative Therapeutics Theracurmin HP Capsules (300mg Theracurmin (Water-Dispersible Curcumin Extract), 27x Bioavailability, 120 Capsules) | 300.000 mg | 0.6 capsules/day |
| Turmeric (Ground) | 94.20 mg | 1.9 teaspoons/day |
Cognition-specific DHA trials use meaningfully higher doses than general cardiovascular guidance (250-500mg combined EPA+DHA/day). Evidence is strongest specifically for adults with mild cognitive impairment or memory complaints -- trials in cognitively healthy older adults have generally NOT shown benefit. SAFETY NOTE: the higher end of the broader dose-response range sometimes cited for brain delivery (2g+/day) carries a real, dose-dependent atrial fibrillation risk at supplement-level intake (whole-food fish/omega-3 does not carry this risk). FDA calls up to 3g/day 'Generally Recognized As Safe'; bleeding risk mainly a concern above 5g/day.
Sources: 1 · Added 2026-08-17
No catalog product currently has a quantified DHA amount to match against this dose.
Placebo-controlled trial in adults with mild memory complaints found significant improvement in verbal memory (Buschke selective reminding test) plus increased fMRI activity during memory tasks; a separate 1-year RCT confirmed sustained verbal memory improvement with regular juice consumption. Trials measured whole-juice effects rather than isolated punicalagin. Achievable via this catalog's Pomegranate Juice Powder -- though see this catalog's own Punicalagin research note on why hitting a meaningful dose that way conflicts with a keto diet's carb budget.
Sources: 1 · Added 2026-08-17
No catalog product currently has a quantified Punicalagin amount to match against this dose.
Individual RCTs in older adults with memory complaints or at risk for dementia found real hippocampal-dependent cognitive benefit at these doses. Important honesty caveat: a 2025 systematic review/meta-analysis pooling 14 RCTs (733 participants) found NO significant pooled effect specifically for working memory, verbal learning, immediate memory, or delayed memory -- promising in individual well-designed trials, not yet confirmed at the pooled-evidence level.
Sources: 1 · Added 2026-08-17
| Product | Content per cup | Needed to reach this dose |
|---|---|---|
| Kirkland Signature Three Berry Blend (Frozen) | 189.00 mg | 1.3 cups/day |
A genuinely counterintuitive finding worth knowing before assuming 'diet soda is the safe swap': in this Framingham Offspring cohort (1,484 participants, 81 incident dementia cases, 63 Alzheimer's-consistent), higher recent and cumulative intake of ARTIFICIALLY sweetened soft drinks was associated with increased risk of ischemic stroke, all-cause dementia, and Alzheimer's disease specifically (HR 2.89, 95% CI 1.18-7.07 for daily vs. never). Regular sugar-sweetened beverages were NOT significantly associated with stroke or dementia in this same cohort -- the opposite of what intuition might suggest. This doesn't clear sugary sodas (see the separate Sugars/UK Biobank finding in this tracker, with its own direct hippocampal-memory mechanism), but it does mean 'diet' isn't automatically the safer choice for brain health specifically.
Sources: 1 · Added 2026-08-17
This is a limit to stay under, not a supplementation target -- no product match applies.
Same PATH through Life Project cohort as the Potassium entry above -- higher dietary calcium associated with lower all-cause/vascular dementia risk in the general older-adult population. Observational, no intervention dose exists to report.
Sources: 1 · Added 2026-08-17
The flagship 'complete diet' finding in this tracker, not a single-nutrient result: highest-tertile MIND diet adherence was associated with a 53% lower rate of Alzheimer's disease vs. lowest tertile (HR 0.47, 95% CI 0.26-0.76), with a real dose-response -- middle tertile still saw a 35% reduction (HR 0.65, 95% CI 0.44-0.98). Notably, even MODERATE adherence conferred meaningful protection, not just strict/perfect adherence. This directly answers 'what does a complete brain-healthy diet look like': whole grains, olive oil, leafy greens/vegetables, nuts, berries, beans, poultry, and fish as the foundation, with red meat, butter, cheese, pastries/sweets, and fried/fast food deliberately limited rather than eliminated. General-population risk-reduction finding (cognitively healthy participants followed forward), not a treatment trial in already-diagnosed patients -- but the single most direct, evidence-backed answer to 'what should a complete diet for brain health look like.'
The PATH through Life Project, a real longitudinal cohort of the general older-adult population, found higher dietary potassium (alongside calcium and magnesium) associated with lower risk of all-cause dementia, particularly vascular dementia. This is a population risk-reduction association in people not yet diagnosed, not a treatment trial in existing patients -- observational, no intervention dose exists to report.
Sources: 1 · Added 2026-08-17
Higher dietary sodium associated with increased risk of memory deterioration, plausibly via cerebral small vessel disease (a leading cause of vascular dementia). Observational, not RCT -- a general-population risk association, not a treatment trial in diagnosed patients. Matches this app's existing 2,300mg Sodium CDRR rather than proposing a new number.
Sources: 1 · Added 2026-08-17
This is a limit to stay under, not a supplementation target -- no product match applies.
Real, convergent evidence: a UK Biobank prospective cohort found higher total and free sugar intake significantly associated with dementia risk in a dose-response relationship (free sugar: HR 1.43 highest vs. lowest intake) -- strongest in women. Separately, a short-term controlled-feeding study in midlife adults found even acute excess added-sugar consumption significantly lowered hippocampal-dependent memory recall -- a direct mechanistic link, not just a long-term association. This is a general-population risk-reduction finding, not a treatment trial in already-diagnosed patients.
Sources: 1 · Added 2026-08-17
This is a limit to stay under, not a supplementation target -- no product match applies.
Of 1,628 dementia-free Japanese adults 60+ followed ~10 years, 377 developed dementia (247 Alzheimer's, 102 vascular). Higher serum elaidic acid (an objective trans-fat biomarker) was significantly associated with greater risk of all-cause dementia and Alzheimer's disease specifically, even after adjusting for traditional risk factors AND dietary factors -- no significant association found with vascular dementia specifically. Real, biomarker-based general-population evidence for avoiding industrially-produced trans fats (partially hydrogenated oils) -- distinct from and additional to the general Saturated Fat finding above.
Sources: 1 · Added 2026-08-17
This is a limit to stay under, not a supplementation target -- no product match applies.
Directly addresses the 'fast food/packaged food is bad for the brain' intuition with real numbers: in Framingham Heart Study participants under 68 at baseline, each additional daily serving of ultra-processed food was associated with 13% higher Alzheimer's disease risk (HR 1.13, 95% CI 1.03-1.25), and eating 10+ servings/day vs. under 10 was associated with a 2.7-fold increase in Alzheimer's risk (HR 2.71, 95% CI 1.18-6.24) -- adjusted for age, sex, education, total energy, metabolic factors, and overall diet quality, so this isn't just a proxy for 'eats worse overall.' Effect was NOT significant in the 68+ subgroup or for all-cause dementia broadly -- a real limitation, not a universal finding. Separately, a UK Biobank analysis found 37% higher incident dementia risk with high UPF intake, and a Harvard-led study (5,370 older adults, ~9 years) found meaningfully higher cognitive decline risk with high UPF intake including sugary drinks, deli meats, and fast food specifically.
Sources: 1, 2 · Added 2026-08-17
This is a limit to stay under, not a supplementation target -- no product match applies.
Multiple cohorts found dietary choline/phosphatidylcholine intake associated with lower dementia risk and better verbal fluency/memory -- but a large population-based study (125,000+ participants) found a genuinely U-shaped relationship: moderate intake (332.89-353.93mg/day) had the lowest odds of dementia, with the 2nd quartile outperforming both lower AND higher quartiles. That optimal range sits below this app's own 550mg Male AI. Population risk-reduction context, not a treatment trial in diagnosed patients -- read as 'hit a healthy range, don't chase a maximum.'
Sources: 1 · Added 2026-08-17
Non-linear relationship, not simply 'more is better.' One study pins the cognitive optimum around ~34g/day fiber intake. Both extremes carry a real downside: deficiency itself impairs cognition (fiber-deprived mice showed measurable memory deficits via gut-microbiota changes and hippocampal synaptic loss -- a real mechanistic pathway, the gut-brain axis), while excessive intake is associated with GI adverse effects (bloating, diarrhea, abdominal discomfort) at levels 'markedly exceeding recommended levels.' Read as 'hit a healthy range, don't chase a maximum.'
Sources: 1 · Added 2026-08-17
No catalog product currently has a quantified Fiber amount to match against this dose.
Genuinely contradictory, not just thin evidence: one study found higher protein intake associated with LOWER episodic memory and FASTER cognitive decline; another found high protein associated with BETTER memory and lower MCI risk. Protein source appears to matter and can point in opposite directions within the same research area: higher plant protein intake was linked to MORE cognitive decline risk in one study, while higher animal protein intake in the SAME study was linked to LESS. Do not treat protein intake as a cognitive-decline lever in either direction -- general adequate intake is the only defensible position until this genuinely conflicting picture resolves.
Sources: 1 · Added 2026-08-17
A systematic review found saturated fat intake positively associated with Alzheimer's risk in 3 of 4 studies (the 4th found an inverse relationship), total dementia risk in 1 of 2 studies, and cognitive decline in 2 of 4 studies -- real but explicitly 'not uniform.' A separate cohort of 1,200+ adults measuring blood (not just dietary) saturated fat levels found higher blood saturated fat associated with greater dementia risk directly. General-population risk-reduction evidence, not a treatment trial in already-diagnosed patients.
Sources: 1, 2 · Added 2026-08-17
This is a limit to stay under, not a supplementation target -- no product match applies.
Real evidence exists on both sides, not just theoretical. Benefit: ketogenic diet/exogenous ketones improve working memory and hippocampal function in mice/rats, with some human evidence of improved working memory/attention in older adults. Harm: a documented case report found prolonged ketogenic diet use associated with reversible memory, attention, and executive-function deficits that significantly improved within 2 months of discontinuing the diet. Temporary 'brain fog' in the first 1-2 weeks of starting keto is generally described as resolving as ketone production ramps up, but this case suggests genuinely prolonged, strict use is a different, less-studied question -- worth knowing before recommending long-term severe carbohydrate restriction to someone already managing cognitive decline, where the margin for an added cognitive burden is much thinner than in a healthy adult.
Sources: 1 · Added 2026-08-17
This is a limit to stay under, not a supplementation target -- no product match applies.
First published case report linking Hericium erinaceus extract to acute respiratory distress syndrome (ARDS), via an apparent delayed hypersensitivity/allergic mechanism -- a lymphocyte stimulation test showed strong reactivity against H. erinaceus extract, and the case was monitored via serum surfactant proteins. Not a cognition trial, but a real, sourced safety signal worth knowing before recommending sustained daily use of any Hericium erinaceus product to someone else (e.g. a caregiver dosing a patient) rather than a healthy, self-monitoring adult. A single case does not establish incidence -- it is the only adverse-event report this research pass surfaced, not evidence this is common.
Sources: 1 · Added 2026-08-17
Every non-Safety finding above, flattened into one target list. Achievability against the current food catalog is intentionally not considered here.
| Nutrient / Finding | Direction | Suggested Level | Evidence Basis |
|---|---|---|---|
| DHA | Floor | 900 mg/day — 900mg/day (6-month RCT, adults with memory complaints); MAPT trial used 800mg/day as part of a multi-domain intervention |
Positive
At-Risk / Memory Complaints Trial |
| Fiber | Floor | 34 g/day — Cognitive optimum found around ~34g/day -- moderately above this app's 28g DV; both deficiency AND excess carry a downside, this is a range to hit, not a maximum to chase |
Mixed
Population Risk Cohort |
| Protein | Floor | No defensible target in either direction -- general adequate intake (this app's existing 56g Male RDA) is the only safe default |
Mixed
Population Risk Cohort |
| Saturated Fat | Ceiling | 20 g/day — Keep at or below 20g/day (this app's existing Saturated Fat DV) -- evidence is directionally consistent but explicitly 'not uniform' per the review |
Mixed
Population Risk Cohort |
| Sugars | Ceiling | 50 g/day — Keep at or below 50g/day added sugar (this app's existing DV) -- higher intake dose-response associated with dementia risk |
Positive
Population Risk Cohort |
| Trans Fat | Ceiling | Highest vs. lowest serum elaidic acid level -- no dietary-intake-gram target reported, this measured a blood biomarker directly |
Positive
Population Risk Cohort |
| Nutrient / Finding | Direction | Suggested Level | Evidence Basis |
|---|---|---|---|
| Choline | Floor | U-shaped relationship -- optimal range found at 332.89-353.93mg/day in one large study, BELOW this app's own 550mg Male AI; no single target defensible given the conflicting cohort picture |
Mixed
Population Risk Cohort |
| Folate | Floor | 0.8 mg/day — 0.8mg/day folic acid + 0.5mg/day B12 + 20mg/day B6 combination |
Positive
Diagnosed Population Trial |
| Vitamin B12 | Floor | 0.5 mg/day — 0.5mg/day B12 + 0.8mg/day folic acid + 20mg/day B6 combination |
Positive
Diagnosed Population Trial |
| Vitamin B6 | Floor | 20 mg/day — 20mg/day B6 + 0.8mg/day folic acid + 0.5mg/day B12 combination |
Positive
Diagnosed Population Trial |
| Nutrient / Finding | Direction | Suggested Level | Evidence Basis |
|---|---|---|---|
| Calcium | Floor | Higher dietary calcium associated with lower incident dementia risk -- no specific intervention dose reported |
Positive
Population Risk Cohort |
| Copper | Floor | No intervention dose -- genuinely contradictory observational findings |
Mixed
Diagnosed Population Trial |
| Iron | Floor | No intervention dose -- mixed observational findings |
Mixed
Diagnosed Population Trial |
| Potassium | Floor | Higher dietary potassium (alongside calcium and magnesium) associated with lower incident dementia risk -- no specific intervention dose reported |
Positive
Population Risk Cohort |
| Sodium | Ceiling | 2300 mg/day — Keep at or below 2,300mg/day (this app's existing Sodium CDRR) |
Positive
Population Risk Cohort |
| Nutrient / Finding | Direction | Suggested Level | Evidence Basis |
|---|---|---|---|
| Artificially-Sweetened Beverages | Ceiling | Daily cumulative intake vs. 0/week: HR 2.89 for Alzheimer's disease dementia. Regular sugar-sweetened beverages were NOT significantly associated with dementia in this same cohort. |
Positive
Population Risk Cohort |
| MIND Diet Adherence (dietary pattern) | Floor | Target servings: whole grains 3x/day (1/2 cup), olive oil 2x/day (1 Tbsp), leafy greens 1x/day + 1 other vegetable/day, nuts (1oz) and berries (1/2 cup) most days, beans every other day (1/2 cup), poultry 2x/week, fish 1x/week+. Limit: butter to 1 Tbsp/day, cheese/fast food/fried food to ~1x/week or less. |
Positive
Population Risk Cohort |
| Ultra-Processed Food Intake | Ceiling | In participants under 68 at baseline: each additional serving/day = 13% higher Alzheimer's risk (HR 1.13); 10+ servings/day vs. under 10 = 2.7x Alzheimer's risk (HR 2.71). No significant effect found in participants 68+ at baseline, or for all-cause dementia overall. |
Positive
Population Risk Cohort |
| Nutrient / Finding | Direction | Suggested Level | Evidence Basis |
|---|---|---|---|
| Anthocyanins | Floor | 250 mg/day — 250mg/day (24-week freeze-dried blackcurrant trial) or 320mg/day (24-week purified anthocyanin trial) |
Mixed
At-Risk / Memory Complaints Trial |
| Chlorogenic Acid | Floor | 330 mg/day — 330mg/day, 6 months (pilot RCT); other trials used 270-330mg over 2-16 weeks |
Positive
At-Risk / Memory Complaints Trial |
| Curcumin | Floor | 180 mg/day — 180mg/day as Theracurmin specifically -- standard non-enhanced curcumin extract doses in other (non-imaging) trials run 500-1,500mg/day |
Positive
At-Risk / Memory Complaints Trial |
| Erinacine A | Floor | 5.25 mg/day — 350mg capsule (1.75mg erinacine A) x3/day |
Positive
Diagnosed Population Trial |
| Hericium erinaceus (whole fruiting body, dry powder) | Floor | 3 g/day — 4x250mg tablets, 3 times/day |
Positive
Diagnosed Population Trial |
| Phycocyanin | Floor | 1000 mg/day — 1g/day Spirulina maxima extract |
Positive
Diagnosed Population Trial |
| Punicalagin | Floor | 240 mL/day — 240mL (8oz) pomegranate juice/day |
Positive
At-Risk / Memory Complaints Trial |
| Resveratrol | Floor | 200 mg/day — 200mg/day, 26 weeks in diagnosed MCI patients -- no benefit found. Separately, 500-2,000mg/day, 52 weeks in mild-to-moderate Alzheimer's patients -- also no cognitive benefit. |
Negative
Diagnosed Population Trial |
A caregiver-facing "what should a complete diet look like" reference, built from the same evidence as Cognitive Decline Research -- distinct from that page's trial-by-trial log, and from this app's own Health Goals (personal, healthy-adult targets). Expected to grow more tabs over time; dietary-pattern findings (like the MIND diet, which don't reduce to a single RDV-shaped number) are still held off this first tab. Compounds are included -- every one listed here has real cognitive-decline-specific research behind it, not pulled from the app's broader (unstudied-for-this-purpose) compound catalog.
From Study means a dementia-specific finding overrides the standard value below; a bolded "vs RDV" note means that study dose is meaningfully different from the standard RDV, not just a rounding difference. Standard RDV means no dementia-specific research exists for this nutrient (or the research found no defensible target either direction) -- the app's normal RDA/AI/DV is shown instead. Achievable via Diet? is a curated judgment call, not a mechanical catalog check: Food means realistically reachable through ordinary eating; Supplement means it realistically requires a supplement/capsule product; Both means either route is genuinely viable. Being built out one category at a time -- Not yet assessed means this nutrient hasn't been evaluated yet, not that it's unachievable.
| Nutrient | Direction | Suggested Level | Basis | Standard RDV | Achievable via Diet? | Notes |
|---|---|---|---|---|---|---|
| Calories | Floor | 2000 kcal/day | Standard RDV | 2000 kcal DV |
Food | — |
| Carbohydrates | Floor | 275 g/day | Standard RDV | 275 g DV |
Food | — |
| Cholesterol | Ceiling | 300 mg/day max | Standard RDV | 300 mg DV |
Food | — |
| DHA | Floor | 900 mg/day | From Study | No standard RDV tracked |
Both | Positive At-Risk / Memory Complaints Trial 900mg/day (6-month RCT, adults with memory complaints); MAPT trial used 800mg/day as part of a multi-domain intervention source |
| Fiber | Floor |
34 g/day
vs RDV: 28 g |
From Study | 28 g DV |
Both | Mixed Population Risk Cohort Cognitive optimum found around ~34g/day -- moderately above this app's 28g DV; both deficiency AND excess carry a downside, this is a range to hit, not a maximum to chase source |
| Omega-3 Fatty Acids | Floor | 1.6 g/day | Standard RDV | 1.6 g (M) / 1.1 g (F) AI |
Food | — |
| Omega-6 Fatty Acids | Floor | 17 g/day | Standard RDV | 17 g (M) / 12 g (F) AI |
Food | — |
| Protein | Floor | 56 g/day | Standard RDV | 56 g (M) / 46 g (F) RDA |
Food | Mixed Population Risk Cohort No defensible target in either direction -- general adequate intake (this app's existing 56g Male RDA) is the only safe default source |
| Saturated Fat | Ceiling | 20 g/day max | From Study | 20 g DV |
Food | Mixed Population Risk Cohort Keep at or below 20g/day (this app's existing Saturated Fat DV) -- evidence is directionally consistent but explicitly 'not uniform' per the review source |
| Sugars | Ceiling | 50 g/day max | From Study | 50 g DV |
Food | Positive Population Risk Cohort Keep at or below 50g/day added sugar (this app's existing DV) -- higher intake dose-response associated with dementia risk source |
| Total Fat | Floor | 78 g/day | Standard RDV | 78 g DV |
Food | — |
| Trans Fat | Ceiling | 2.2 g/day max | Standard RDV | 2.2 g Reference |
Food | Positive Population Risk Cohort Highest vs. lowest serum elaidic acid level -- no dietary-intake-gram target reported, this measured a blood biomarker directly source |
From Study means a dementia-specific finding overrides the standard value below; a bolded "vs RDV" note means that study dose is meaningfully different from the standard RDV, not just a rounding difference. Standard RDV means no dementia-specific research exists for this nutrient (or the research found no defensible target either direction) -- the app's normal RDA/AI/DV is shown instead. Achievable via Diet? is a curated judgment call, not a mechanical catalog check: Food means realistically reachable through ordinary eating; Supplement means it realistically requires a supplement/capsule product; Both means either route is genuinely viable. Being built out one category at a time -- Not yet assessed means this nutrient hasn't been evaluated yet, not that it's unachievable.
| Nutrient | Direction | Suggested Level | Basis | Standard RDV | Achievable via Diet? | Notes |
|---|---|---|---|---|---|---|
| Beta-Carotene | Floor | 6000 µg/day | Standard RDV | 6000 µg Reference |
Not yet assessed | — |
| Biotin | Floor | 30 µg/day | Standard RDV | 30 µg AI |
Food | — |
| Choline | Floor | 550 mg/day | Standard RDV | 550 mg (M) / 425 mg (F) AI |
Food | Mixed Population Risk Cohort U-shaped relationship -- optimal range found at 332.89-353.93mg/day in one large study, BELOW this app's own 550mg Male AI; no single target defensible given the conflicting cohort picture source |
| Folate | Floor |
0.8 mg/day
vs RDV: 400 µg |
From Study | 400 µg RDA |
Both | Positive Diagnosed Population Trial 0.8mg/day folic acid + 0.5mg/day B12 + 20mg/day B6 combination source |
| Niacin (B3) | Floor | 16 mg/day | Standard RDV | 16 mg (M) / 14 mg (F) RDA |
Food | — |
| Pantothenic Acid (B5) | Floor | 5 mg/day | Standard RDV | 5 mg AI |
Food | — |
| Riboflavin (B2) | Floor | 1.3 mg/day | Standard RDV | 1.3 mg (M) / 1.1 mg (F) RDA |
Food | — |
| Thiamin (B1) | Floor | 1.2 mg/day | Standard RDV | 1.2 mg (M) / 1.1 mg (F) RDA |
Food | — |
| Vitamin A | Floor | 900 µg/day | Standard RDV | 900 µg (M) / 700 µg (F) RDA |
Food | — |
| Vitamin B12 | Floor |
0.5 mg/day
vs RDV: 2.4 µg |
From Study | 2.4 µg RDA |
Supplement | Positive Diagnosed Population Trial 0.5mg/day B12 + 0.8mg/day folic acid + 20mg/day B6 combination source |
| Vitamin B6 | Floor |
20 mg/day
vs RDV: 1.3 mg |
From Study | 1.3 mg RDA |
Supplement | Positive Diagnosed Population Trial 20mg/day B6 + 0.8mg/day folic acid + 0.5mg/day B12 combination source |
| Vitamin C | Floor | 90 mg/day | Standard RDV | 90 mg (M) / 75 mg (F) RDA |
Food | — |
| Vitamin D | Floor | 15 µg/day | Standard RDV | 15 µg RDA |
Both | — |
| Vitamin E | Floor | 15 mg/day | Standard RDV | 15 mg RDA |
Food | — |
| Vitamin K | Floor | 120 µg/day | Standard RDV | 120 µg (M) / 90 µg (F) AI |
Food | — |
From Study means a dementia-specific finding overrides the standard value below; a bolded "vs RDV" note means that study dose is meaningfully different from the standard RDV, not just a rounding difference. Standard RDV means no dementia-specific research exists for this nutrient (or the research found no defensible target either direction) -- the app's normal RDA/AI/DV is shown instead. Achievable via Diet? is a curated judgment call, not a mechanical catalog check: Food means realistically reachable through ordinary eating; Supplement means it realistically requires a supplement/capsule product; Both means either route is genuinely viable. Being built out one category at a time -- Not yet assessed means this nutrient hasn't been evaluated yet, not that it's unachievable.
| Nutrient | Direction | Suggested Level | Basis | Standard RDV | Achievable via Diet? | Notes |
|---|---|---|---|---|---|---|
| Calcium | Floor | 1000 mg/day | Standard RDV | 1000 mg AI |
Both | Positive Population Risk Cohort Higher dietary calcium associated with lower incident dementia risk -- no specific intervention dose reported source |
| Copper | Floor | 0.9 mg/day | Standard RDV | 0.9 mg RDA |
Food | Mixed Diagnosed Population Trial No intervention dose -- genuinely contradictory observational findings source |
| Iodine | Floor | 150 µg/day | Standard RDV | 150 µg RDA |
Not yet assessed | — |
| Iron | Floor | 8 mg/day | Standard RDV | 8 mg (M) / 18 mg (F) RDA |
Food | Mixed Diagnosed Population Trial No intervention dose -- mixed observational findings source |
| Magnesium | Floor | 420 mg/day | Standard RDV | 420 mg (M) / 320 mg (F) RDA |
Both | — |
| Manganese | Floor | 2.3 mg/day | Standard RDV | 2.3 mg (M) / 1.8 mg (F) AI |
Food | — |
| Phosphorus | Floor | 700 mg/day | Standard RDV | 700 mg RDA |
Food | — |
| Potassium | Floor | 3400 mg/day | Standard RDV | 3400 mg (M) / 2600 mg (F) AI |
Food | Positive Population Risk Cohort Higher dietary potassium (alongside calcium and magnesium) associated with lower incident dementia risk -- no specific intervention dose reported source |
| Selenium | Floor | 55 µg/day | Standard RDV | 55 µg RDA |
Food | — |
| Sodium | Ceiling | 2300 mg/day max | From Study | 2300 mg CDRR |
Food | Positive Population Risk Cohort Keep at or below 2,300mg/day (this app's existing Sodium CDRR) source |
| Zinc | Floor | 11 mg/day | Standard RDV | 11 mg (M) / 8 mg (F) RDA |
Food | — |
From Study means a dementia-specific finding overrides the standard value below; a bolded "vs RDV" note means that study dose is meaningfully different from the standard RDV, not just a rounding difference. Standard RDV means no dementia-specific research exists for this nutrient (or the research found no defensible target either direction) -- the app's normal RDA/AI/DV is shown instead. Achievable via Diet? is a curated judgment call, not a mechanical catalog check: Food means realistically reachable through ordinary eating; Supplement means it realistically requires a supplement/capsule product; Both means either route is genuinely viable. Being built out one category at a time -- Not yet assessed means this nutrient hasn't been evaluated yet, not that it's unachievable.
| Nutrient | Direction | Suggested Level | Basis | Standard RDV | Achievable via Diet? | Notes |
|---|---|---|---|---|---|---|
| Anthocyanins | Floor | 250 mg/day | From Study | No standard RDV tracked |
Both | Mixed At-Risk / Memory Complaints Trial 250mg/day (24-week freeze-dried blackcurrant trial) or 320mg/day (24-week purified anthocyanin trial) source |
| Chlorogenic Acid | Floor | 330 mg/day | From Study | No standard RDV tracked |
Food | Positive At-Risk / Memory Complaints Trial 330mg/day, 6 months (pilot RCT); other trials used 270-330mg over 2-16 weeks source |
| Curcumin | Floor | 180 mg/day | From Study | No standard RDV tracked |
Supplement | Positive At-Risk / Memory Complaints Trial 180mg/day as Theracurmin specifically -- standard non-enhanced curcumin extract doses in other (non-imaging) trials run 500-1,500mg/day source |
| Erinacine A | Floor | 5.25 mg/day | From Study | No standard RDV tracked |
Supplement | Positive Diagnosed Population Trial 350mg capsule (1.75mg erinacine A) x3/day source |
| Hericium erinaceus (whole fruiting body, dry powder) | Floor | 3 g/day | From Study | No standard RDV tracked |
Both | Positive Diagnosed Population Trial 4x250mg tablets, 3 times/day source |
| Phycocyanin | Floor | 1000 mg/day | From Study | No standard RDV tracked |
Supplement | Positive Diagnosed Population Trial 1g/day Spirulina maxima extract source |
| Punicalagin | Floor | 240 mL/day | From Study | No standard RDV tracked |
Both | Positive At-Risk / Memory Complaints Trial 240mL (8oz) pomegranate juice/day source |
| Resveratrol | Floor | 200 mg/day | From Study | No standard RDV tracked |
Supplement | Negative Diagnosed Population Trial 200mg/day, 26 weeks in diagnosed MCI patients -- no benefit found. Separately, 500-2,000mg/day, 52 weeks in mild-to-moderate Alzheimer's patients -- also no cognitive benefit. source |
A starting point, not a meal plan: for every nutrient above where diet realistically helps, this takes its single best (fewest-servings) source from the tables above and lists how much of it covers that nutrient's full suggested level on its own. Where one item is the best source for several nutrients (e.g. Sardines for both Omega-3s and Vitamin D), it's listed once with the largest of those individual amounts -- not stacked -- and every nutrient it's covering. Foods and powders/supplements are kept separate since they're consumed differently.
| Food | Amount | Covers |
|---|---|---|
| Alaskan Sockeye Salmon (Raw) | 1.3 oz | DHA |
| Chicken Breast, Skinless (Raw) | 2.9 oz | Pantothenic Acid (B5) |
| Eggs (Raw) | 3 large egg | Biotin |
| Ribeye Steak (Raw) | 7.1 oz | Calories, Protein |
| Yellowfin Tuna (Raw) | 0.5 oz | Selenium |
| Food | Amount | Covers |
|---|---|---|
| Flax Seeds (Whole) | 0.3 tablespoon | Omega-3 Fatty Acids |
| Go Raw Sunflower Seeds (Go Raw Sprouted) (Organic, Sprouted, Unshelled, Sea Salted) | 1.5 oz | Vitamin E |
| Manitoba Harvest Hemp Hearts (Organic, Shelled) | 2.1 tablespoon | Iron, Magnesium, Manganese, Omega-6 Fatty Acids, Phosphorus |
| Sunflower Seeds (Dried Kernels) | 1.8 oz | Copper |
| Food | Amount | Covers |
|---|---|---|
| Avocado, Medium (Raw) | 4.7 medium avocado (flesh only) | Total Fat, Potassium |
| Carrot (Raw) | 1.2 medium carrot | Beta-Carotene |
| Kirkland Signature Three Berry Blend (Frozen) | 1.3 cup | Anthocyanins |
| Spinach (Raw) | 0.8 cup (raw, loosely packed) | Vitamin K |
| Food | Amount | Covers |
|---|---|---|
| Blue Diamond Almond Milk (Almond Breeze, Unsweetened, Original, Fortified) | 2.2 cup | Calcium |
| Greek Yogurt (Fat Free, Plain) | 1.3 cup | Iodine |
| Food | Amount | Covers |
|---|---|---|
| NOW Foods Sunflower Lecithin (Pure Powder) | 1.7 tablespoon | Choline |
| Food | Amount | Covers |
|---|---|---|
| Honey | 15.9 tablespoon | Carbohydrates |
| Product | Amount | Covers |
|---|---|---|
| Anthony's Nutritional Yeast Flakes (Fortified) | 0.9 tablespoon | Niacin (B3), Thiamin (B1), Riboflavin (B2), Folate |
| Anthony's Oat Fiber (Organic) | 2.8 tablespoon | Fiber |
| Integrative Therapeutics Theracurmin HP Capsules (300mg Theracurmin (Water-Dispersible Curcumin Extract), 27x Bioavailability, 120 Capsules) | 0.6 capsule | Curcumin |
| Jungle Powders Aronia Berry Powder (Organic) | 6.2 tablespoon | Chlorogenic Acid |
| Navitas Organics Camu Powder | 0.1 teaspoon | Vitamin C |
| Nootropics Depot Erinamax Lion's Mane Capsules (Liquid Culture Mycelium, 500mg, 2.5mg Erinacine A per Capsule, 60 Count) | 1.0 capsule | Erinacine A |
| NOW Foods Resveratrol Capsules (Natural Trans-Resveratrol from Polygonum cuspidatum + Grape Seed Extract, 200mg, 120 Veg Capsules) | 1 capsule | Resveratrol |
| NOW Foods Vitamin B6 Capsules (Pyridoxine HCl, 100mg, 250 Veg Capsules) | 0.2 capsule | Vitamin B6 |
| Nutrex Hawaii Spirulina Powder (Pure Hawaiian) | 2.3 teaspoon | Vitamin A |
| Real Mushrooms Zinc and Vitamin D2 Capsules (with Organic Chaga and Reishi Mushroom Extracts) | 0.4 capsule | Zinc, Vitamin D |
| Thorne Vitamin B12 Capsules (Active Methylcobalamin, 1,000mcg, 60 Capsules) | 0.5 capsule | Vitamin B12 |