The 3 Worst Drinks for Your Brain Health, According to Neurologists
We often think of our diet as a way to boost our physical health. By that, we mean keeping weight in check, our hearts healthy and our blood sugar levels within an optimal range. However, diet can also affect cognitive (or brain) health.
"Our brain is an energy-intensive organ that relies on a steady supply of nutrients to function properly," explains , a cognitive-behavioral neurologist, chief medical officer of Isaac Health and a practitioner at NYU Langone Health. "What we eat and drink can influence brain function in both the short and long term."
Dr. Salinas says some beverages boast essential nutrients that support our brain health, while others might contribute to "inflammation, oxidative stress or changes in brain structure over time."
"By understanding these effects, we can make smarter choices to protect memory, focus, and overall brain function as we age," Dr. Salinas says.
Dr. Salinas and other neurologists revealed the three worst drinks for brain health and suggested what to sip (and do) instead.
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Sorry to burst your bubble: While diet soda is sometimes billed as a "healthier" soda than regular sugary versions, research and neurologists caution it may not be the best choice for your brain.
"Numerous studies have indicated that aspartame may have a negative impact on brain health," warns , a neurologist and the vice chancellor at New York Medical College.
Dr. Etienne points to a 2017 cohort study published in Stroke that found that artificially sweetened soft drinks were linked with a higher risk of stroke and dementia. There was no significant increase in either one with sugar-sweetened beverages (which isn't to say those are boons for brain health either—see No. 2).
Dr. Salinas also mentioned the 2017 cohort study in Stroke.
"While this doesn't prove causation, it raises concerns that artificial sweeteners may impact brain function," Dr. Salinas says. "One possible explanation is that they could alter gut bacteria, which in turn, affects brain health, or that they might influence insulin responses, potentially impacting cognitive function."
Dr. Etienne said aspartame might also raise the levels of specific chemicals in the brain that can restrict the production of neurotransmitters like dopamine, norepinephrine and serotonin.
"These neurotransmitters play crucial roles in regulating neurophysiological activity," Dr. Etienne says. "Additionally, aspartame serves as a chemical stressor by raising plasma cortisol levels and promoting the production of excess free radicals."
Dr. Salinas notes we still need more research to clarify whether and why aspartame might have long-term risks for brain health.
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Getting your fruit fix in liquid form may carry brain health risks if it's loaded with added sugars.
A 2023 study found that older adults who consumed the highest amounts of sugar were two times more likely to develop dementia than their peers with the lowest intake. Dr. Salinas points out that the study also specifically highlighted a link between fructose and sucrose, which are common in fruit juices, and a higher dementia risk.
"These findings suggest that excess sugar intake may contribute to brain aging and neurodegenerative diseases, possibly due to inflammation, insulin resistance and oxidative stress," Dr. Salinas says.
Dr. Etienne double-taps on the not-so-sweet issues with blood sugar.
"When sugar levels fluctuate rapidly, individuals may experience increased fatigue, difficulty concentrating and brain fog," Dr. Etienne says. "These symptoms can lead to irritability and mood swings."
Dr. Etienne says many of his patients returned to him and said their brain fog improved after reducing their sugar intake. Got a sweet tooth?
"Since the body does require some sugar, I recommend consuming whole fruits instead, as they provide natural sugars along with fiber, which promotes better gut health," Dr. Etienne says.
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Moderate drinking, especially red wine, has historically been linked to better health outcomes. While some experts we spoke with did mention that a few studies suggest there's a chance moderate wine consumption might improve brain health, they don't recommend testing the theory. For starters?
"Let's be honest: Most people don't stop at just a glass a few times a week," says Jasdeep S. Hundal, Psy.D., ABPP-CN, the director of the Center for Memory & Healthy Aging at Hackensack Meridian Jersey Shore University Medical Center. "If you're drinking for the 'health benefits,' there are better ways to protect your brain."
There's also growing research warning of alcohol's impact on overall health, including cognitive.
A 2022 Natural Communications study of more than 36,000 people found that even one to two drinks daily can lower brain volume, especially in regions that affect cognition.
"These structural changes suggest that alcohol, even in small amounts, may not be as harmless as once thought," Dr. Salinas says.
Additionally, alcohol has immediate effects on your brain's capabilities.
"Wine consumption can cause immediate effects by disrupting neurotransmitter regulation and cause impaired thinking, sleep difficulties, migraines and coordination issues," warns Dr. Jasmin Dao, MD, Ph.D., a California-based pediatric and adult neurologist at Miller Children's & Women's Hospital Long Beach and MemorialCare Long Beach. "It can cause mood changes with increased feelings of depression, anxiety and anger."
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Plain water bores you, and the above bums you out. We get it. The good news?
"There are many alternatives to sugary drinks," Dr. Dao says.
Dr. Dao recommends sipping these drinks for brain health:
Sparkling/bubbly water
Vegetable Juices
Water infused with natural flavorings, like fruit, vegetables and herbs
Coconut water
Green tea
Kombucha tea
What you eat is also essential.
"Eat a brain-healthy diet, like the Mediterranean or MIND diet," Dr. Salinas says. "These diets emphasize whole foods, healthy fats and antioxidants, which help reduce inflammation and support brain function."
A 2023 Neurology study suggests he's right.
Up Next:Dr. Joel Salinas, MD, MBA, MSc, FAAN, a cognitive-behavioral neurologist, chief medical officer of Isaac Health and a practitioner at NYU Langone Health
Dr. Mill Etienne, MD, MPH., FAAN, FAES, a neurologist and the vice chancellor at New York Medical College.
Jasdeep S. Hundal, Psy.D., ABPP-CN, the director of the Center for Memory & Healthy Aging at Hackensack Meridian Jersey Shore University Medical Center.
Dr. Jasmin Dao, MD, Ph.D., a California-based pediatric and adult neurologist at Miller Children's & Women's Hospital Long Beach and MemorialCare Long Beach
"Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology." Neurology.
"Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia: A Prospective Cohort Study." Stroke.
"Dietary Sugar Intake Associated with a Higher Risk of Dementia in Community-Dwelling Older Adults." Journal of Alzheimer's Disease.
"Moderate Wine Consumption and Health: A Narrative Review." Nutrients.
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