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Get our FREE e-guide "Living with APOE4: Strategies for Reducing Genetic Risk" with recipes, simple tips, and more.
Download FREE GuideSpecific Nutritional Considerations for APOE4 Carriers 2
APOE4 carriers should consider their intake of a group of nutrients that scientists believe may significantly reduce the risk of developing dementia.2
![Fish with DHA Omega 3's text.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/1.jpg?v=1716584772)
APOE4 carriers need more DHA for brain structure and to reduce inflammation. Also recommended for better absorption into the brains of APOE4 carriers.
![Chicken with text Vitamin B12.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/3_73581610-a564-488a-bf71-8ca5c608c7f5.jpg?v=1716584772)
Helps to control homocysteine levels, a risk factor for Alzheimer’s. Also help optimize DHA utilization in the body, crucial for APOE4 carriers.
![Fish and kale with text Vitamin D3, K2](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/2_d4c50b09-78e0-4c74-889d-6166e21fe090.jpg?v=1716584772)
APOE4 carriers benefit from their protective effects and aid cholesterol metabolism.
![Red onion with text Quercetin.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/4_c729684b-7d46-4cf2-ad56-32b0efb015c8.jpg?v=1716584772)
APOE4 carriers can benefit from quercetin's effects on MMP-9 activity, which helps in clearance of amyloid beta.
![Red grapes with Pterostilbene text.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/5_829f6bdb-8669-42b0-bb1b-078837f33b4b.jpg?v=1716584772)
Found in red grapes resveratrol reduces MMP-9 impact and counters disturbed brain sugar metabolism in APOE4 carriers. You can also explore its sister molecule, pterostilbene.
![Hard boiled eggs with Choline text.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/6_748fbdca-cbdb-4ad8-9718-d43035c71b8e.jpg?v=1716584772)
A building block for neurotransmitters, choline regulates microglia activity, reducing inflammatory effects.
What Does APOE4 Do in the Brain?
APOE4 plays a part in controlling levels of sugar and cholesterol in the brain, has implications for the brain’s inflammatory response, affects the permeability of the blood-brain barrier, and accumulation of amyloid beta plaques, which are a key pathological hallmark of Alzheimer’s. Let’s look at these roles in detail1
![Brain with gear in center](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/7_3ef718f2-50d4-4ccc-bd62-02b84670d67c.png?v=1716587806)
APOE4 gene causes a struggle with brain cholesterol processing, leading to a shortage of pregnenolone, a precursor for all hormones. This shortage can result in low estrogen and progesterone, causing symptoms like brain fog, depression, anxiety, and memory problems.
![Brain with gear in center](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/APOE4_page.png?v=1716588106)
![Brain with fire inside.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/8_18758810-0360-4456-b932-d33d769b2a73.png?v=1716587806)
The APOE4 gene is believed to play a key role in brain inflammation, a main factor in Alzheimer’s. In people with APOE4, the brain's immune cells, called microglia, respond more strongly to amyloid plaques, causing ongoing inflammation. This ongoing inflammation can have damaging effects, leading to depressive and cognitive symptoms.
![Brain with fire inside.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/APOE4_page_1.png?v=1716588174)
![Brain with fish and blood vessel inside.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/9_a1af36a5-c0d5-4c42-8de4-7a84c33c56ea.png?v=1716587806)
People with the APOE4 gene have issues with the effectiveness and efficiency of the blood-brain barrier, making it harder for the omega-3 fatty acid DHA to enter the brain. DHA is crucial for building cell membranes and creating anti-inflammatory molecules. The difficulty in transporting DHA can contribute to neurodegeneration.
![Brain with fish and blood vessel inside.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/APOE4_page_2.png?v=1716588471)
![Brain with blood pressure monitor inside](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/10_39f9914f-61b2-4222-8e77-389b4455c879.png?v=1716587805)
Insulin helps sugar enter cells and regulates blood sugar. Insulin resistance, where insulin can't move sugar into cells, is a key feature of type-2 diabetes. The APOE4 gene worsens this by making insulin less effective. When brain cells become insulin resistant, it leads to energy shortages and can increase amyloid beta, a protein forming Alzheimer's plaques.
![Brain with blood sugar monitor inside.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/APOE4_page_3.png?v=1716588645)
![Brain with dots combining inside.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/APOE4_page.jpg?v=1716676014)
Amyloid plaques, a key feature of Alzheimer’s, form between brain neurons and are promoted by all the issues mentioned above. Clearing these plaques is also harder. The glymphatic system removes some plaques during sleep, but APOE4 is only 1/20th as effective as APOE3 at this critical "garbage removal" task.
![Brain with dots combining inside.](https://cdn.shopify.com/s/files/1/0324/0640/5179/files/APOE4_page_0d0ed11e-cf8d-42e9-9592-5a76b696199d.png?v=1716676014)
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