Evidence-based guides on protecting and enhancing cognitive function — from dementia prevention and ADHD management to brain-supportive nutrition and neuroplasticity.
40%
of dementia cases may be preventable through lifestyle changes
Lancet Commission, 2020
150 min
of weekly aerobic exercise significantly reduces dementia risk
WHO Guidelines, 2020
30%
lower cognitive decline risk with Mediterranean-MIND diet
Morris et al., 2015
The MIND diet reduces Alzheimer's risk by up to 53% in adherent individuals. Here is what the evidence says about food, brain aging, and cognitive decline — and the practical eating pattern that protects the most.
14 min read
Omega-3s, lion's mane, phosphatidylserine, B vitamins, and vitamin D all have research behind them for cognitive health. Here is an honest look at what the evidence actually supports — and what it does not.
15 min read
Regular aerobic exercise reduces dementia risk by 30–40% in large cohort studies. A landmark twin study found leg-focused resistance training produced a 47% improvement in cognitive performance. It also grows the hippocampus, increases BDNF, and clears amyloid. Here is the evidence — and the minimum effective dose.
13 min read
Creatine is not just for athletes. The brain uses creatine as an energy buffer, and supplementation has shown measurable cognitive benefits — particularly under stress, sleep deprivation, and in aging populations.
11 min read
A dementia diagnosis is not the end of meaningful living. Evidence-based daily routines, environmental design, social engagement, and caregiver strategies can meaningfully slow progression and preserve quality of life.
16 min read
The relationship between diet and ADHD is real but nuanced. Omega-3s have the strongest evidence. Elimination diets help a subset of children. Sugar does not cause hyperactivity. Here is what the research actually shows.
13 min read
Omega-3s, zinc, iron, magnesium, and vitamin D have the most evidence for ADHD. Herbal supplements are largely unproven. Here is what the research shows — and what to test before you supplement.
12 min read
A single bout of aerobic exercise improves attention and executive function in children with ADHD for up to 60 minutes afterward. Regular exercise reduces ADHD symptoms comparably to low-dose stimulant medication. Here is the evidence.
12 min read
Mindfulness, sleep optimisation, nature exposure, and behavioural strategies have meaningful evidence for ADHD management. Here is a comprehensive guide to the non-pharmacological toolkit.
15 min read
ADHD is a lifelong condition, but it is also one of the most manageable. The right daily systems, routines, and self-knowledge can transform ADHD from a disability into a different — and sometimes advantageous — way of operating.
14 min read
Lion's mane (Hericium erinaceus) is the only edible mushroom known to stimulate nerve growth factor (NGF) synthesis in the brain. Here is what the clinical evidence actually shows — and what it does not yet prove.
9 min read
DHA (docosahexaenoic acid) makes up roughly 30% of the brain's grey matter. Low DHA status is consistently associated with cognitive decline, depression, and dementia risk. Here is what the evidence says about supplementation.
10 min read
Phosphatidylserine (PS) is a phospholipid that makes up 15% of the brain's total phospholipid content. It is one of the few supplements with an FDA-qualified health claim for cognitive decline. Here is what the evidence shows.
8 min read
Exercise is the most powerful known stimulator of BDNF — brain-derived neurotrophic factor — the protein that drives neurogenesis, synaptic plasticity, and cognitive resilience. Here is the science and what it means for your brain.
9 min read
Intermittent fasting activates autophagy, increases BDNF, and reduces neuroinflammation — three mechanisms with direct relevance to brain aging and cognitive decline. Here is what the evidence shows.
10 min read
Wild salmon with omega-3 DHA, miso probiotics, and anti-inflammatory ginger — one of the most brain-supportive meals you can make.
View recipeAnswer 4 questions and CoeAI will build a 7-day plan tailored to your cognitive health goals.
Start the Brain Health plan