Which cheese is good for the brain? A complete guide

January 9, 2026 •

4 min read

A 2023 study published in Nutrients found that older adults who consumed cheese had better cognitive function compared to those who did not. This promising link suggests that certain dairy products can indeed support cognitive health, but understanding which cheese is good for the brain requires looking closer at its specific compounds.

Quick Summary

Certain aged and fermented cheeses contain compounds like spermidine and probiotics that may support neurological health. Incorporating high-quality, moderately consumed cheeses, including Camembert, aged cheddar, and blue cheese, can be a delicious addition to a diet focused on maintaining cognitive function and memory.

Key Points

Aged Cheese is Superior: Aged and fermented varieties like mature cheddar, Camembert, and blue cheese offer the most potential benefits for brain health.
Spermidine for Cellular Renewal: These cheeses are rich in spermidine, a compound that triggers autophagy, the process that cleans out damaged cells in the brain and body.
Probiotics Improve Gut-Brain Connection: Fermented cheeses contain probiotics that support a healthy gut microbiome, which is directly linked to better cognitive function and mood.
Less-Processed is Better: Minimally processed cheeses like mozzarella, feta, and cottage cheese tend to have lower saturated fat and can still provide some brain-benefiting nutrients.
Moderation is Key: Despite the benefits, cheese should be consumed in moderation as part of a balanced diet due to its high fat and sodium content.
Nutrient-Rich Profile: Beyond specific compounds, cheese provides valuable nutrients like B vitamins, tyrosine, and omega-3s (in grass-fed varieties) that support brain function.

Exploring the Link Between Cheese and Brain Health

While often viewed through the lens of heart health, a growing body of research is exploring cheese's potential benefits for cognitive function. The key lies not in all cheese, but in specific types—particularly those that are aged and fermented. These varieties undergo processes that create unique bioactive compounds, such as spermidine and certain fatty acid amides, that may play a crucial role in supporting the brain as it ages.

The Role of Spermidine and Autophagy

Aged cheeses like mature cheddar, brie, and gorgonzola are among the foods highest in spermidine. Spermidine is a polyamine that triggers a process in the body called autophagy, essentially cellular 'housekeeping'. During autophagy, cells clear out damaged components and misfolded proteins, a process that becomes less efficient with age. This cellular renewal is vital for the health and longevity of brain cells, and boosting it through diet is a key strategy in combating age-related cognitive decline.

Probiotics and the Gut-Brain Axis

The gut-brain axis is the bidirectional communication pathway linking the central nervous system with the gastrointestinal tract. A healthy gut microbiome is now known to influence brain health and mood. Fermented cheeses are a source of probiotics, the 'good bacteria' that promote a diverse gut microbiome. By strengthening this connection, probiotics from cheese may help improve cognitive performance, reduce inflammation, and positively affect mood. Cheeses that are aged but not heated afterward, like Swiss, provolone, aged cheddar, and Gouda, retain these beneficial microorganisms.

Specific Cheeses for Cognitive Support

Based on recent studies, a few cheese types stand out for their potential brain-boosting properties:

Camembert: A 2024 study on mice found that fatty acid amides created during Camembert's fermentation process improved cognitive function and boosted levels of brain-derived neurotrophic factor (BDNF), a protein essential for neuron growth.
Aged Cheddar and Blue Cheese: These mature varieties are particularly rich in spermidine, the compound that promotes cellular cleaning through autophagy.
Feta and Mozzarella: Studies have linked lower-fat cheeses like feta and mozzarella to better cognitive function in some populations, potentially due to their lower saturated fat content compared to some harder cheeses. Feta also contains some probiotics.
Swiss and Provolone: These aged but unheated cheeses contain beneficial probiotics that support the gut microbiome, which is linked to brain health via the gut-brain axis.

Comparison of Cheeses for Brain Health


Cheese Type	Key Brain Benefits	Spermidine Content	Probiotic Content	Considerations
Aged Cheddar	High in spermidine to promote autophagy, source of probiotics	High	Yes	Higher in fat and sodium; consume in moderation
Camembert	Contains unique fatty acid amides shown to improve memory in studies	Medium-Low	Limited; less than aged cheeses	Higher fat content
Blue Cheese	Excellent source of spermidine, may reduce inflammation	High	Yes	Higher fat and salt content
Feta	Lower saturated fat option, contains probiotics	Low	Yes	Can be high in sodium; opt for lower-sodium types
Swiss	Contains probiotics, relatively lower in sodium	Low	Yes	Good source of B vitamins
Mozzarella	Lower saturated fat content, contains some probiotics	Low	Yes	Choose part-skim for a healthier option

How to Incorporate Brain-Healthy Cheese into Your Diet

Instead of overhauling your diet, consider moderate, intentional inclusion of these cheeses:

Snack Smart: Pair a small cube of aged cheddar or a crumble of blue cheese with whole-grain crackers or fruit.
Enhance Salads: Add feta or mozzarella to salads packed with leafy greens and nuts.
Create Healthy Meals: Use Swiss cheese in sandwiches or provolone on vegetable-based flatbreads.
Pay Attention to Quality: Cheeses made with traditional, less-processed methods and milk from grass-fed animals may offer more nutrients and a higher concentration of beneficial fatty acids.

Conclusion

For those seeking to include cheese in a brain-healthy diet, aged and fermented varieties are the best choices. Their high spermidine content, ability to promote autophagy, and probiotic benefits for the gut-brain axis offer the most promising cognitive support. While Camembert and mature cheddar show particular potential based on recent research, other options like feta, Swiss, and mozzarella also provide value. The key is moderation and quality. By selecting less-processed, aged cheeses and enjoying them in sensible portions alongside other nutrient-dense foods, cheese lovers can indulge in their favorite snack while giving their brains a boost. A balanced diet, rich in fruits, vegetables, and whole grains, remains the cornerstone of long-term cognitive health. For more on the benefits of good bacteria for overall health, see the Harvard Medical School Guide.

List of Brain-Boosting Nutrients in Cheese

Spermidine: Promotes cellular renewal via autophagy.
Probiotics: Support the gut-brain axis and balance intestinal flora.
Omega-3 Fatty Acids: Particularly in cheese from grass-fed animals, these fats are crucial for brain function.
Vitamin B12: Supports cognitive function and nerve health.
Tyrosine: An amino acid that can improve mood and cognitive abilities.
Calcium: Essential for overall health and plays a role in lipid metabolism.

Frequently Asked Questions

Research on Camembert cheese, specifically in mice studies, has shown that compounds called fatty acid amides, produced during fermentation, can improve memory and learning abilities by boosting a key brain protein called BDNF. While promising, more human research is needed.

Probiotics in cheese, found in aged but unheated varieties like Swiss and aged cheddar, support the gut-brain axis. They help maintain a balanced gut microbiome, which is linked to better mood, reduced inflammation, and improved cognitive function.

Yes, aged and mature cheeses like cheddar, blue cheese, and brie are known to be particularly rich sources of spermidine, a polyamine that promotes cellular cleaning and renewal.

While certain cheeses offer benefits, excessive consumption can lead to high saturated fat and sodium intake, which are linked to negative health outcomes. Processed cheeses should be avoided, as they can contain harmful additives.

Highly processed cheeses, such as individually wrapped cheese slices and canned spreads, should be avoided. These products contain additives and often lack the beneficial compounds found in natural, aged cheeses.

The best approach is moderate, mindful consumption. Enjoying small, high-quality portions of aged or fermented cheeses as part of a balanced diet rich in other brain-healthy foods like vegetables, nuts, and whole grains is recommended.

Cheese consumption has been linked to the release of dopamine, a 'feel-good' hormone, which can lead to feelings of pleasure and improved well-being. The gut-brain axis, supported by probiotics in cheese, also plays a significant role in emotional regulation.