Kefir, a tangy fermented milk drink rich in probiotics, is gaining attention for more than just gut health. A 2025 meta-analysis published in Brain, Behavior and Immunity – Integrative found that kefir may help slow the progression of Alzheimer’s disease. In seven reviewed studies—six on animals and one on humans—kefir was linked to reduced brain inflammation, better antioxidant activity, improved glucose and insulin function in the brain, and even improved memory scores in human participants with Alzheimer’s.
So, should you start sipping? Absolutely, but not all kefir is created equal. Many store-bought versions, especially flavored ones, contain 8+ grams of added sugar per cup, which can counteract the health benefits you aim for. Excess sugar is associated with inflammation and cognitive decline, so skipping those overly sweetened bottles is worth skipping.
The better route? Make your own kefir at home—it’s simple, cost-effective, and you control the ingredients. All you need is:
- 2 tablespoons of milk kefir grains (available online or from health food stores)
- 2 cups of milk (grass-fed cow or goat is best)
- A glass jar and a breathable cover
Combine the grains and milk in the jar, cover it with a cloth, and let it sit at room temperature for 24 hours. Strain the grains and reuse them for your next batch.
That’s it!
Homemade kefir is naturally low in sugar and full of probiotics, B vitamins, calcium, potassium, and more. Even if you’re lactose-intolerant, kefir’s fermentation process significantly reduces lactose levels, making it easier to digest.
Use it in smoothies, salad dressings, and baked goods, or sip it straight. It’s a delicious way to support your gut and potentially your brain.
The takeaway? Skip the sugar-laden store-bought kefir and make your own at home—one small change that may support long-term brain health.
