No cognitive baseline. We got into this after learning of our ApoE status, not because of any noticeable cognitive decline, so we haven't especially been motivated for that.
Two absolute supplements - I guess I would say fish oil for 1000 mg of DHA and Niacinimide. But that's a TOUGH QUESTION!
To be honest, I don't understand the biological rationale behind all the supplements I take, and much of what I take is based on what I need (blood test results). I take the niacinimide because Dr Gundry recommended it to us for brain health in our very first consult, not as a result of any biomarker, yet he didn't mention it in his presentation at the Ancestral Health Symposium. In addition to fish oil, his presentation recommended certain supplements because they're cheap, easy to get, and beneficial for Apoe4s: Grape Seed extract and Tumeric. (He ususally cites pycogenol too, but didn't in his presentation). Grape seed extract ameliorates fructose induced hypertriglyceridemia in rats. I started taking curcumin (tumeric) to try to reduce the swelling in my foot, only later did I learn there's a benefit to my brain!
I need to supplement my Vitamin D because my level was low, but if it wasn’t low, supplementing would be a waste of money. Similarly with B-12 and with fish oil, some folks don't need to take it.
I take methylfolate because I have two half mutations of the MTHFR gene which makes me a poor methylator so I need to try to keep my homocysteine down. (homocysteine - dementia connection). Knowing what I know, I wouldn't give up the methylfolate, but do I recommend it for everyone? No.
I take Modified Citrus Pectin, psyllium, and Schiff's Digestive Advantage to try to build up the good bugs in my gut (gut-brain connection) because I've had three foot surgeries and nasty ear infection over the past four years for which I was prescribed antibiotics and pain killers. So while I've felt okay, I can't help but think after all those prescribed pills, my gut biome needs help.
Which, oh by the way, on the subject of gut biome, if you feel the need to address it, first I recommend watching this presentation, "Do You Really Want A Hunter Gatherer Microbiota? Pearls and Pitfalls for Your Gut Health" by Dr. Michael Ruscio, a functional medicine doctor. https://www.youtube.com/watch?v=69ePHDbbNoQ
Rather than just following the prevailing attitude that everyone should add fiber and probiotics to enhance their microbiome, he offers a voice of reason, advising caution with specific examples as to how to go about this, since this "one size fits all" advice can make some feel worse. He discusses tailoring diets according to symptoms.
In addition to supplements and other things, Dr Gundry explains why shellfish is his preferred source of animal protein in his Ancestral Health Symposium presentation and during the Q&A session that followed. https://www.youtube.com/watch?v=Bfr9RPq0HFg
But I can talk about that later after I get back from my walk.