Dementia Risk May Be Increased by This Common Drink

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Regular sugary drink consumption may raise dementia risk.

• Sugary drinks can harm blood vessels, impair circulation and contribute to cognitive decline over time.

• Eating nutrient-dense foods like leafy greens, nuts and fish supports long-term brain health.

Your daily drink of choice may be doing more than quenching your thirst: it could also influence your brain health in ways you may not expect. Sugar-sweetened beverages, including soda, sweet tea, sweetened fruit juices and energy drinks, may contribute to health conditions associated with a higher risk of dementia when they are consumed regularly.

“Sugary drinks may not cause dementia on their own, but if consumed long-term in excess, they can worsen known risk factors for dementia such as high blood pressure, diabetes and heart disease,” says Maggie Moon, M.S., RDN, a brain-health nutrition specialist. But how exactly are they linked to dementia? We break down how these drinks can impact dementia risk and share expert-backed tips for supporting brain health as you age.

They May Increase Insulin Resistance

Regularly sipping sugary drinks can contribute to blood sugar fluctuations that may influence your brain health over time. “These drinks are liquid sugar with no protein, fiber or fat to slow absorption, so blood sugar can rise quickly,” says Diana Dibblee, RD, M.Ed., YTT. An occasional sugar-sweetened beverage is unlikely to do harm, but Dibblee cautions that the more you drink, the more the effects can add up.

When blood-sugar spikes occur repeatedly, as they can with frequent sugary drink consumption, they may contribute to insulin resistance. “Insulin resistance is when your cells stop responding well to insulin, the hormone that moves sugar out of your blood, and over time it can contribute to type 2 diabetes,” says Dibblee.

But how is this related to brain health? Dibblee explains that the brain relies on insulin signaling for energy and memory. Disruptions in these processes may affect brain function, while diabetes-related complications may further contribute to dementia risks. In fact, Dibblee notes that the 2024 Lancet Commission on Dementia Prevention, Intervention and Care identifies diabetes as a risk factor for dementia. She also points to a large study conducted in 2023 that suggests that drinking more than two sugar-sweetened beverages a day, compared with none, is associated with a higher dementia risk.

They May Damage Blood Vessels

Your brain relies on a steady supply of oxygen and nutrients to function properly, and healthy blood vessels make that possible. But frequent sugar-sweetened beverage consumption may contribute to conditions that damage these vital vessels and, in turn, affect brain health.

“Drinking a lot of sweetened beverages over time is linked to weight gain and obesity, as well as higher blood pressure,” says Dibblee. These conditions can narrow and stiffen blood vessels, including the ones that supply the brain. As a result, damage to the blood vessels in the brain can impair circulation and contribute to cognitive decline. Dibblee shares that obesity and high blood pressure are both recognized as dementia risk factors. Although studies have shown a link between sugar-sweetened beverages and dementia risk, more research is needed to confirm whether these drinks directly contribute to the condition. Still, limiting sugary drinks may help support both vascular health and brain function.

They May Displace Brain-Protective Drinks and Foods

When it comes to protecting your brain from cognitive decline, the overall quality of your diet matters. “When sugar-sweetened drinks (including 100% fruit juice) take more than their fair share of the day’s calories, there’s less room for the neuroprotective foods and drinks that support brain function,” says Moon.

Research shows that individuals with a high intake of added sugar, including from sugary beverages, tend to have lower overall diet quality and consume fewer nutrient-dense foods. This can crowd out brain-protective foods that are rich in antioxidants, polyphenols and omega-3 fatty acids, such as berries, leafy greens, nuts and fish.

Of course, enjoying a sugary beverage on occasion doesn’t mean you’re missing out on these nutrients. The bigger concern is when these drinks regularly displace more nutrient-dense options. While more research is needed to determine a direct link, making more room for brain-supportive foods can help protect your brain health as you age.

Expert Tips for Reducing Dementia Risk

• Try the MIND diet. The MIND diet, which emphasizes leafy greens, vegetables, fruit, whole grains, beans, nuts, fish and healthy fats like olive oil, is associated with a lower risk of dementia and Alzheimer’s disease, says Dibblee.

• Exercise regularly. “Physical inactivity is one of the key 14 modifiable risk factors identified by the 2024 Lancet Commission on dementia,” says Dibblee. She emphasizes regular physical activity helps with blood flow, blood pressure and blood sugar, all of which impact brain health.

• Never stop learning. Moon shares that the brain gains a lot from games, hobbies and learning new skills. “Novelty keeps the brain engaged and flexible, which is why I recommend people never stop learning and playing,” says Moon.

Our Expert Take

While sugary drinks alone do not determine your dementia risk, reaching for them regularly may have implications for your long-term brain health. Over time, excess sugar from these drinks may contribute to conditions like type 2 diabetes, high blood pressure and obesity, which can affect the blood vessels in the brain and increase dementia risk. Sugar-sweetened beverages may also displace nutrient-dense foods and drinks that can support proper brain function. However, your overall dietary pattern matters much more than any single food or drink. That’s why a balanced diet rich in leafy greens, berries, whole grains, beans, nuts and fish, along with regular exercise and activities that stimulate your brain, is part of a well-rounded approach to lowering your risk of dementia.

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