15-Year Study Reveals a Surprising Link Between Meat, Genes, and Dementia Risk
A new study out of Sweden has come to a surprising conclusion: if you are at risk of Alzheimer’s, eating a diet high in meat may be warranted to slow the progression of dementia. But there’s a catch: only if you have APOE 3/4 or 4/4 gene variants. The finding is unexpected since most dietary advice for cognitive health is based around plant foods. In this post, we will explore the research, the specific genetic predisposition involved, and how to lower the risk of cognitive decline as you age — whether you have the specific variants or not.
Why the Same Diet Doesn’t Protect Every Brain the Same Way
Published in JAMA Network Open, the Karolinska Institutet study followed more than 2,100 participants in the Swedish National Study on Aging and Care for up to 15 years.3 All were aged 60 or older and did not have a dementia diagnosis at the beginning of the study. Self-reported diet and cognitive health data were analyzed and adjusted for age, sex, education, and lifestyle habits.
People with genetic variants APOE 3/4 and 4/4 had more than twice the risk of dementia than people without these gene variants. Interestingly, those in the variant group who consumed the most meat (approximately 870 grams/week) appeared to have more protection against dementia.
“This study tested the hypothesis that people with APOE 3/4 and 4/4 would have a reduced risk of cognitive decline and dementia with higher meat intake, based on the fact that APOE4 is the evolutionarily oldest variant of the APOE gene and may have arisen during a period when our evolutionary ancestors ate a more animal-based diet,” says lead researcher Jakob Norgren, researcher at the Department of Neurobiology, Care Sciences and Society, Karolinska Institutet. He adds, “Those who ate more meat overall had significantly slower cognitive decline and a lower risk of dementia, but only if they had the APOE 3/4 or 4/4 gene variants.”1
APOE is a gene that helps you to produce a specific type of protein that combines with fats to create lipoproteins, which are involved in cholesterol management. There are different classifications of gene variants, but the one with the strongest association with the development of Alzheimer’s is APOE4 in the allele 4/4 genotype.
In the study, those with the APOE 3/4 and 4/4 variants had over twice the risk of dementia compared to those without the variants. The type of meat also matters — less processed meat consumption overall was associated with lower risk of dementia and death, regardless of genotype.
“At this stage, we can only speculate,” Norgren told Medical News Today. “Protein intake didn’t seem to explain the findings, so we carried out additional analyses looking at vitamin B12 levels in both diet and blood. We saw differences between APOE genotypes there as well, which suggests that how nutrients are delivered in foods—the so-called food matrix—may play a role.”2
Clinical trials will follow to develop dietary recommendations tailored specifically for this APOE genotype group. Considering APOE4 gene variants are twice as common in Nordic regions compared to Mediterranean countries, the research team believes they are particularly well-suited to carry out this research.4
Sharper Focus. Less Brain Fog. Better Protection.
If you’re seeking to preserve and boost overall cognitive health, our Brain Bundle is an outstanding option. This collection includes the following four concentrated extracts, each selected for their research-backed, targeted benefits:
Cordyceps → enhances memory, learning, and protects cells from oxidative damage
Lion’s Mane → stimulates Nerve Growth Factor with beneficial effects for Alzheimer’s, dementia, and Parkinson’s.
Reishi → eases brain fog, high cortisol, and adrenal fatigue that impact cognitive clarity
Lemon Balm → encourages GABA production to soothe anxiety, support restful sleep, and protect nerve cells from oxidative stress
Together, these powerful, gold-standard tinctures work to sharpen focus, calm the nervous system, protect against cognitive decline, and restore the energy your brain needs to perform at its best.
NICOLE’S TINCTURES ARE THE REAL DEAL!
“I use this [lion’s mane] tincture for depression and anxiety and it has been an absolute game-changer! I’ve been off prescription meds for 2.5 years. I also take the Brain Bundle to hopefully not get dementia/Alzheimers.” -Karen M.
Shop Now
Action Steps to Protect Your Brain Health
- Know your genetic risk. Consider genetic testing to determine whether you carry the APOE 3/4 or 4/4 variant. This information can meaningfully shape your dietary and lifestyle decisions, and gives you the ability to act early rather than reactively.
- Tailor your diet to your biology. If you carry the APOE4 variant, research suggests that higher intake of unprocessed meat may help slow cognitive decline.
- Prioritize anti-inflammatory eating. Chronic inflammation is one of the most consistent factors of cognitive decline across all genetic profiles. Wild blueberries, leafy greens, turmeric, green tea, and omega-3-rich foods help to reduce the inflammatory burden on your brain.
- Move your body consistently. Aerobic exercise increases blood flow to the brain, reduces neuroinflammation, and has been shown to support the growth of new brain cells — benefits that complement the dietary strategies outlined above.
- Protect your sleep. Cognitive repair happens during sleep. Disrupted or insufficient sleep accelerates neuroinflammation and impairs the brain’s ability to clear the metabolic waste associated with Alzheimer’s progression. Consistent sleep and wake times are among the most important tools for long-term brain health.
- Support your brain at the cellular level. Nicole’s Apothecary Brain Bundle — featuring Cordyceps, Lion’s Mane, Reishi, and Lemon Balm — was formulated to address the root cause of cognitive decline: oxidative stress, chronic inflammation, nerve cell deterioration, and adrenal fatigue.
Frequently Asked Questions About Genetics, Diet, and Dementia Risk
What did the Swedish study on meat and dementia find? A 15-year study from Karolinska Institutet, published in JAMA Network Open, found that people with the APOE 3/4 and 4/4 gene variants who consumed higher amounts of meat experienced significantly slower cognitive decline and a lower risk of dementia than those with the same variants who ate less meat. This protective effect was not observed in participants without these gene variants.
What is the APOE4 gene and why does it matter for dementia? APOE is a gene that produces a protein involved in cholesterol management and fat transport in the body. The APOE4 variant — particularly the 4/4 genotype — carries the strongest known genetic association with the development of Alzheimer’s disease, more than doubling dementia risk compared to those without the variant.
Does everyone benefit from eating more meat for brain health? No. The protective association between higher meat intake and reduced dementia risk was specific to those with APOE 3/4 and 4/4 gene variants. For the general population, standard dietary guidance around brain health still applies with an emphasis on whole foods, healthy fats, and minimizing processed meat.
Does the type of meat matter? Yes. The study found that a lower proportion of processed meat in total consumption was associated with reduced dementia risk and lower mortality, regardless of genetic variant. Unprocessed meat sources appear to be significantly more protective than processed options.
Why might meat be protective for people with APOE4 variants? Researchers speculate that the APOE4 variant is evolutionarily the oldest form of the gene, potentially arising during a period when our ancestors consumed a primarily animal-based diet. Vitamin B12 levels and the broader nutrient delivery mechanism — known as the food matrix — may also play a role, though clinical trials are still needed to confirm specific dietary recommendations.
How can I find out if I have the APOE4 gene variant? Genetic testing through services like 23andMe or through your healthcare provider can reveal your APOE genotype. If you carry the APOE4 variant, working with a physician or registered dietitian to tailor your dietary approach is strongly recommended.
Can supplements support brain health regardless of genetic risk? Research suggests that targeted botanical support can help protect cognitive function for anyone. Nicole’s Apothecary Brain Bundle — Cordyceps, Lion’s Mane, Reishi, and Lemon Balm — addresses the key factors behind cognitive decline including inflammation, oxidative stress, brain fog, and nerve cell deterioration.
Nicole’s Apothecary Products in this Post
Brain Bundle
References
- Karolinska Institutet Press Release, March 19, 2026. https://www.eurekalert.org/news-releases/1120248
- “People with Alzheimer’s gene may lower their risk by eating more meat: Why?” By James McIntosh — Fact checked by Jill Seladi-Schulman, Ph.D., Medical News Today, March 26, 2026. https://www.medicalnewstoday.com/articles/high-meat-consumption-lower-dementia-risk-in-alzheimers-gene-carriers
- ”Meat Consumption and Cognitive Health by APOE Genotype”, Jakob Norgren, Adrián Carballo-Casla, Giulia Grande, Anne Börjesson-Hanson, Hong Xu, Maria Eriksdotter, Erika J Laukka, Sara Garcia-Ptacek, JAMA Network Open, online March 19, 2026, doi:10.1001/ jamanetworkopen.2026.6489
- High meat consumption linked to lower dementia risk in genetic risk group, Karolinska Institutet, March 19, 2026. https://news.ki.se/high-meat-consumption-linked-to-lower-dementia-risk-in-genetic-risk-group
