Learn what the study found, how it works, and which cheeses could be best for brain health.
A surprising new study from Japan
A new Japanese study has found that older adults who ate cheese at least once a week were less likely to develop dementia than those who didn’t eat cheese at all.
Researchers from the Japan Gerontological Evaluation Study (JAGES) followed nearly 8,000 adults aged 65 and over between 2019 and 2022.
About half of them ate cheese weekly, and the rest rarely or never did. After three years, 3.4% of cheese eaters developed dementia, compared with 4.5% of non-cheese eaters.
When the scientists adjusted for lifestyle and health factors, the difference still held: cheese eaters had around a 24% lower risk of dementia. The results were published in the peer-reviewed journal Nutrients in October 2025.
How could cheese protect the brain?
Cheese isn’t just delicious, it’s rich in nutrients that may support brain health.
Vitamin K₂, found especially in hard and aged cheeses, supports vascular and bone health and may protect brain cells.
Amino acids and bioactive peptides produced during fermentation can reduce inflammation and support nerve function.
Probiotic bacteria in some cheeses may influence the gut-brain axis, which affects mood and cognition.
And since vascular health is closely linked to brain health, the calcium, protein and fats in cheese could all play indirect protective roles.
Interestingly, most of the participants in Japan were eating processed cheese, not traditional aged varieties, so the benefit might come from overall diet quality or other associated habits as well.
A few words of caution
Before you reach for the cheeseboard, it’s worth noting that this was an observational study. It shows a link, not proof of cause and effect.
Other points to consider:
Cheese intake was self-reported, and portion sizes weren’t tracked.
The dementia diagnoses were based on care records rather than clinical testing.
The risk reduction, while encouraging, was relatively small, about one fewer case per hundred people over three years.
So while the findings are promising, scientists say more research is needed before recommending cheese specifically as a preventive measure.
How this fits into a brain-healthy diet
For UK readers, the takeaway is balance. Cheese can be a valuable source of nutrients, but moderation remains key, too much saturated fat or salt can have the opposite effect on heart and brain health.
To include cheese as part of a smart brain diet:
Choose aged or fermented varieties like cheddar, Gouda, or blue cheese for beneficial bacteria and vitamin K₂.
Pair with fruit, wholegrains, or nuts rather than processed meats or refined carbs.
Keep portions moderate, about 30 g (1 oz) several times a week is plenty.
Combine this with other protective habits: staying physically active, eating vegetables, oily fish and wholegrains, keeping socially connected, and challenging your brain daily.
The UK perspective
The average person in the UK eats around 9 kg of cheese per year, that’s roughly 170 g a week, far more than in Japan. This could mean British diets already include the protective range seen in the Japanese study.
But since lifestyle and ageing factors differ between countries, UK researchers may want to explore whether similar benefits appear here, especially among older adults at higher risk of cognitive decline.
Final cheesy thoughts
The idea that a weekly nibble of cheese might help safeguard the mind is both comforting and intriguing.
While we shouldn’t treat it as a miracle cure, it adds to a growing body of evidence suggesting that enjoying nutrient-rich, fermented foods in moderation supports long-term brain health.
So next time you’re planning a snack or supper, you might just consider a little mature cheddar or creamy blue on your plate, not just for flavour, but perhaps for your future self too?
