brain health · Jun 04, 2025

Is It Possible to Prevent Amyloid Plaques Naturally?

elderly woman hugging man on pavement near park

Written by Liad Stearns, MS

Alzheimer’s disease is a neurological condition where neurons, the brain’s communication cells, slowly lose their ability to communicate and eventually break down. Neurons are essential to all aspects of human life: thinking, walking, talking, and everything related to how you interact with the world. Alzheimer’s primarily affects neurons in brain regions involved in memory, language, and problem-solving, which is why these functions are often the first to show signs of decline. Today, over 7 million Americans are living with Alzheimer’s, and that number is expected to grow significantly, potentially doubling by 2050 [1].

One of the key features of Alzheimer’s disease is the accumulation of amyloid beta (Aβ) protein fragments in the brain. But what exactly are amyloid proteins — and how do they affect neuronal function? In this article, we’ll explain the mechanisms behind these proteins and lifestyle interventions that may prevent them.

What Are Amyloid Plaques and Why Are They Harmful?

Amyloid plaques are abnormal accumulations of misfolded amyloid beta (Aβ) protein fragments that build up between neurons in the brain. These plaques are a hallmark of Alzheimer’s disease and are strongly linked to neurodegeneration, inflammation, and cognitive decline.

Amyloid clusters interfere with communication between neurons, trigger inflammation, and contribute to widespread damage to brain cells.

To understand how amyloid plaques develop, it helps to start with amyloid precursor protein (APP), a protein found in neuronal membranes. In a healthy brain, APP is broken down by the enzyme α-secretase, which cuts within the Aβ region of APP and prevents the formation of amyloid-beta altogether. In other words, healthy brains have a natural process to prevent amyloid plaques from forming in the first place.

However, under certain conditions, APP is cleaved by the enzyme β-secretase, which produces Aβ peptides, particularly Aβ42, which is highly prone to aggregation [2]. Initially, these fragments may be cleared out by the brain’s natural waste removal systems: microglia, the brain’s immune cells that monitor the environment by clearing damaged cells, debris, and harmful pathogens; and the glymphatic system, a waste-clearance network that uses cerebrospinal fluid to flush out toxins and metabolic waste, especially during sleep. Unfortunately, when clearance is impaired, Aβ peptides begin to accumulate and stick together, eventually forming Aβ plaques.

Once amyloid plaques develop, they disrupt normal communication between brain cells and set off an inflammatory response. Although this inflammation initially aims to protect the brain, it often becomes harmful over time. Activated immune cells release signaling molecules called cytokines and reactive oxygen species, which can increase neuronal injury and contribute to further brain damage [3].

Is it possible to cure or remove amyloid plaques?

While there are promising pharmaceutical interventions aimed at breaking down amyloid beta plaques, there is currently no cure for the disease [4]. Current treatments can help manage symptoms or slow progression in some cases, but they don’t stop or reverse the underlying disease process. Interestingly, studies have shown that underlying biological changes of Alzheimer’s disease can start as early as 20 years before any noticeable symptoms [5].

Despite widespread interest, there is also currently no proven way to "dissolve" or fully remove existing plaques in the human brain. Some experimental treatments, such as monoclonal antibodies like aducanumab and lecanemab, aim to reduce plaque burden, but their clinical effectiveness and accessibility remain limited [6]. That means that for now, it’s important to focus on prevention, slowing plaque formation, and supporting the brain’s natural ability to clear Aβ before it becomes harmful.

The Role of Lifestyle in Amyloid Plaque Prevention

Fortunately, growing research shows that lifestyle interventions can influence amyloid buildup.

Diet

Some key brain-boosting foods to incorporate into your diet:

Turmeric (Curcumin): Curcumin, the active compound in turmeric, can cross the blood-brain barrier and bind to amyloid beta plaques, inhibiting their aggregation and promoting their clearance. It also reduces neuroinflammation by downregulating pro-inflammatory cytokines and oxidative stress, mechanisms thought to protect neurons and support cognitive functions like memory and attention [7].
Berries: Rich in anthocyanins and other flavonoids, berries have demonstrated neuroprotective effects in both cellular and animal studies. These compounds can inhibit the aggregation of amyloid beta peptides, reduce oxidative stress by neutralizing free radicals, and support the function of microglia, helping them more effectively clear amyloid plaques and reduce neuroinflammation [8].
Fatty fish: Omega-3 fatty acids like DHA, which are abundant in fatty fish like salmon and sardines, have been shown to help reduce amyloid beta plaque buildup by promoting its clearance from the brain and supporting membrane integrity [9, 10].

Other essential nutrients like vitamins E, A, and D, selenium, fiber, and creatine support brain health by helping protect neurons, reducing oxidative stress, and maintaining overall cellular function [11, 12, 13].

When it comes to following specific dietary patterns, the MIND diet — a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets — has been linked to slower cognitive decline and reduced amyloid-beta accumulation, likely due to its high anti-inflammatory and antioxidant properties [14]. The Mediterranean diet has also consistently demonstrated benefits in lowering Alzheimer’s risk by supporting vascular health and reducing neuroinflammation [15]. Lastly, the ketogenic diet has demonstrated effectiveness in improving mitochondrial function and reducing amyloid pathology [16].

Exercise

Regular physical activity is one of the most effective ways to support long-term brain health.

Engaging in aerobic activities like brisk walking, cycling, or swimming improves vascular function by increasing cerebral blood flow (CBF), giving the brain a steady supply of oxygen and nutrients. This enhanced circulation helps clear waste products, including Aβ proteins, and lowers systemic inflammation by reducing levels of pro-inflammatory cytokines such as IL-6 and TNF-α [17]. These effects reduce the buildup of amyloid plaques and support long-term cognitive health.

Resistance training has also been shown to enhance brain health by increasing levels of brain-derived neurotrophic factor (BDNF), a protein crucial for neuroplasticity and neurogenesis [18]. BDNF supports the growth and differentiation of new neurons and synapses, particularly in the hippocampus, a region associated with memory and learning.

To maximize cognitive benefits, aim for:

Aerobic exercise: Approximately 300 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, swimming, cycling).
Resistance training: 2–4 sessions per week, targeting major muscle groups.
Coordination-based activities: Incorporate exercises that challenge coordination, such as dance or ball sports, to engage multiple brain regions and enhance cognitive benefits.
Supplementation: Taking a supplement formulated for cognitive health and amyloid plaque prevention can support a healthy lifestyle. Nouro, developed with Duke Health, has been clinically studied to support your brain. In one study in mice, it has been shown to improve BDNF by 35%.

Sleep

Quality sleep, particularly deep non-REM sleep, is essential for brain health. During deep sleep, the brain’s glymphatic system pumps cerebrospinal fluid through the brain, which flushes out toxins and debris, including Aβ proteins [19]. In contrast, sleep deprivation has been shown to increase Aβ accumulation specifically in the hippocampus, a critical brain region responsible for memory and cognition [20].

To optimize deep sleep, consider the following sleep hygiene practices:

Maintain a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate your circadian rhythm, enhancing sleep quality and quantity of deep sleep [21].
Limit blue light exposure before bed: Blue light from screens can suppress melatonin production, making it harder to fall asleep. Aim to turn off electronic devices at least 30-60 minutes before bedtime.
Create a relaxing bedtime routine: Engage in calming activities such as reading a physical book, taking a bath, or practicing relaxation techniques to signal your body that it's time to wind down.
Optimize your sleep environment: Ensure your bedroom is cool, dark, and quiet. Keep your room temperature between 60-68°F (15-20°C) for optimal deep and restful sleep [22].
Avoid stimulants and heavy meals before bed: Refrain from consuming caffeine and large meals close to bedtime, as they can disrupt sleep patterns.

Stress

Chronic stress elevates cortisol, the body’s primary stress hormone. When this is sustained over time, it can damage the hippocampus, trigger neuroinflammation, and accelerate the buildup of Aβ plaques. A 2020 review suggests that persistent stress may act as an early trigger in the Alzheimer’s disease continuum by impairing memory-related brain regions, disrupting synaptic signaling, and reducing the brain’s ability to clear Aβ proteins [23]. Animal studies further support this model, showing that stress-induced glucocorticoids stimulate the production of APP and β-secretase, contributing to greater Aβ production [24].

Fortunately, stress-reduction practices like meditation and yoga can help lower cortisol and its downstream effects. One recent study compared the effects of Kundalini yoga and memory training in older women at risk for Alzheimer’s, finding that yoga not only improved cognitive performance but also helped regulate immune and inflammation-related markers associated with cognitive decline. These changes suggest yoga may support brain health by reducing inflammation and promoting resilience in those experiencing early cognitive decline [25].

To reduce cortisol’s harmful effects:

Practice meditation (even for just a few minutes) daily to support emotional regulation and lower stress.
Incorporate yoga regularly (2–3 times per week) for both physical and psychological benefits.

Natural Compounds and Supplements With Potential Benefits

Several natural compounds demonstrate the potential to reduce the formation of Aβ plaques and support healthy cognition.

1. Curcumin

Curcumin has demonstrated the ability to inhibit the aggregation of amyloid-beta proteins and destabilize existing fibrils. In vivo studies have shown that curcumin crosses the blood-brain barrier, binds to plaques, and reduces amyloid levels and plaque burden in aged transgenic mice [26, 27].

2. Omega-3 fatty acids (DHA & EPA)

Omega-3 polyunsaturated fatty acids, particularly DHA and EPA, have been associated with enhanced clearance of Aβ from the brain. Research indicates that omega-3 supplementation promotes Aβ transport from the brain to the blood, potentially reducing amyloid burden [28].

3. Vitamin D

Vitamin D has been implicated in the degradation and clearance of amyloid plaques. Studies suggest that vitamin D3 and its analogues can reduce secreted Aβ peptide levels by decreasing APP processing and enhancing Aβ degradation [29].

4. Resveratrol

Resveratrol, a polyphenol found in grapes and red wine, has shown promise in protecting neurons from amyloid beta toxicity. Research demonstrates that resveratrol can decrease Aβ42 levels and reduce amyloid plaque formation [30, 31].

Nouro: Clinically Supported Prevention for Amyloid Plaques

Developed in collaboration with Duke Health, Nouro combines specifically curated ingredients that have demonstrated effectiveness in preventing amyloid plaque accumulation of small and medium particles by more than 90%, as well as reducing the accumulation of amyloid beta plaque particles by 46%.

Some of the key ingredients in Nouro:

Alpha-Lipoic Acid (ALA): provides antioxidant and mitochondrial support
Taurine: a neuromodulator and anti-inflammatory
Alpha-GPC: boosts acetylcholine for memory
Nicotinamide (Vitamin B3): enhances mitochondrial function and reduces tau pathology
Paraxanthine: improves focus with fewer side effects than caffeine
Siliphos® (Silybin Complex): contains neuroprotective and anti-amyloid properties
Berbevis® (Enhanced Berberine): reduces neuroinflammation and supports Aβ clearance

When combined synergistically, these ingredients support multiple brain pathways to help prevent amyloid accumulation and reduce existing buildup.

General Tips for Preventing Amyloid Plaques

While there is no single solution for preventing amyloid plaques, the choices we make every day may play a meaningful role. A holistic approach that combines nutrition, exercise, quality sleep, and stress management all work to influence the brain’s internal housekeeping systems, including its production and clearance of amyloid beta proteins.

What’s promising is that these aren’t extreme measures; they're sustainable habits that work to protect your brain over time. That said, this is an evolving field. Scientists are learning more each year, and there’s a lot we still don’t fully understand, especially when it comes to translating early findings from animal models into human outcomes. But the emerging picture is encouraging: taking care of your brain isn’t just reactive, it can be proactive, too. And it’s never too late to start. Small, consistent changes, like eating an antioxidant-rich diet or adding a brain-supportive supplement like Nouro, can make a real difference in the long run.

Takeaways

Here’s a simple guide to help you build a brain-healthy lifestyle that fits your life:

Eat a brain-healthy diet rich in antioxidants, omega-3s, and anti-inflammatory foods.
Stay active with regular exercise to boost circulation and support neural growth.
Prioritize consistent, restorative sleep to help clear amyloid and support memory.
Manage stress through mindfulness, meditation, or yoga to lower harmful cortisol levels.
Consider Nouro to support multiple brain pathways involved in cognitive health.
Stay informed by following new research on natural interventions and brain health.

Remember: Cognitive decline is not inevitable. You have the power to build cognitive resilience and every positive step counts, so focus on the basics and stay consistent.

References:

Liad Stearns, MS is a freelance health and science writer based in San Francisco, CA. She holds a master’s degree in neuroscience from Tulane University and has experience in product development in the glucose monitoring space and as a health coach in a functional medicine practice.

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