While there is a connection between specific nutrients and cognitive health, research to support supplement use is thin, and they may offer varying levels of benefit.
1. B Vitamins
B vitamins play an important role in brain health and may impact cognition, memory, and even the risk of depression.Studies suggest that a B12 (cyanocobalamin) and B9 (folate) deficiency may increase the risk of cognitive decline and depression.
Vitamin B12 is found primarily in animal foodssuch as meat, poultry, fish, dairy, and eggs, as well as some fortified plant-based foods like cereal, fortified nutritional yeast, and some milks. Top foods with folate include spinach, asparagus, beans, avocado, whole grains, fortified breads and pasta.
If you have difficulty getting enough food, supplements can be a helpful way to support brain health and reduce the risk of cognitive disorders, such as dementia. However, supplements are unlikely to make a difference if you are not deficient in these nutrients.
2. Omega-3 Fatty Acids and Fish Oil
Omega-3 fatty acids, a type of polyunsaturated fat found in fatty fish like salmon, are essential for brain growth and development and may play a role in the aging brain. Diets high in fish have been associated with a reduced risk of cognitive decline and depression, and consuming fish may support better cognitive function.
It’s unclear if omega-3 orfish oil supplementsoffer the same benefits. While some studies suggest fish oil supplements may reduce the risk of cognitive decline, others show no impact. Fish oil or omega-3 supplements don’t appear to slow the progression of Alzheimer’s disease or improve depressive symptoms.
If you are considering a supplement, know it may interact with certain anticoagulant medications, so check with your healthcare provider before starting a new supplement.
3. Vitamin D
Vitamin D deficiency is linked to a variety of brain disorders, including depression, dementia, and a form of dementia known as Alzheimer’s disease. However, it’s unclear if vitamin D plays a role in the development of these diseases or if vitamin D deficiency is a result of these diseases since people with depression and cognitive decline may spend less time outdoors.
It’s also unclear whethervitamin D supplementslead to better brain health. While some studies have shown that they may lower the risk of developing dementia, others have shown they do not help.Similarly, studies on vitamin D supplementation and depression risk have shown mixed results.
If you are deficient, supplements can help you maintain adequate vitamin D levels, which may support brain health. Before starting a supplement, discuss your current levels and whether a supplement is right for you with your healthcare provider.
4. Vitamin E
Vitamin E is a powerful both antioxidant (chemical compounds that fight off damaging molecules known as free radicals in the body) with anti-inflammatory (reduces the body’s response to cell damage) properties, which has led to research into its possible role in supporting brain health. In addition, vitamin E consumption is linked to reduced risk of cognitive decline.
Animal models suggest thatvitamin E supplementationmay reduce risk of Alzheimer’s disease.However, when tested in humans, results have been mixed, and there isn’t enough evidence to support taking vitamin E supplements for brain health.
In general, it’s best to get vitamin E from foods rather than supplements. Top sources include wheat germ, nuts, seeds, beans, spinach, and broccoli.
5. Caffeine
Caffeine can have positive and negative impacts on your brain, and its effects depend highly on the person and dose. Caffeine may improve mental alertness, reaction time, and learning.Regarding longer-term brain health, both coffee and tea consumption have been linked to a lower risk of neurodegenerative diseases like Alzheimer’s disease.This partly may be related to the caffeine in coffee and tea, but antioxidants are also found in coffee and tea.
Studies suggest that doses as low as 150 milligrams (mg) of caffeine may positively impact cognitive performance in the short term (up to 10 hours), but there isn’t sufficient data to determine a recommended daily dose for brain health.
However,too much caffeinecan increase anxiety and blood pressure, which negatively impacts brain health. It can also negatively impact sleep, lowering cognitive performance and long-term brain health.While some studies suggest that between 200 and 400 mg of caffeine is safe, even the low end may be too much for some.
Ultimately, there is not enough data to recommend caffeine supplements, but if tolerated, consuming coffee or tea that contains caffeine may improve your mental alertness and daily cognitive function and may even positively impact brain health as you age.
6. Coenzyme Q10
Coenzyme Q10(CoQ10)is a nutrient that occurs naturally in the body. It’s an antioxidant that plays a vital role in mitochondrial function (the powerhouse of your cells), including in brain cells. Because of this, it’s thought that CoQ10 may play a role in preventing or treating neurodegenerative disorders causing neurons to die like dementia.
While some studies have shown that CoQ10 concentrations in the body are lower in people with Alzheimer’s, others have shown no difference compared to healthy individuals. Other studies, primarily in animals, have tested CoQ10 supplements in treating Alzheimer’s disease or other forms of dementia with mixed results.
There may be a relationship between coenzyme Q10 and brain health. Still, more human research is needed to understand if supplements can reduce the risk of cognitive decline, improve brain health with aging, or provide any other benefits.
7. Turmeric and Curcumin
One small study showed that a trademarked form of curcumin, known as Theracurmin, improved the visual memory and attention of adults without dementia or other brain diseases.However, studies have yet to show any significant benefit in reducing the risk of developing or slowing the progression of dementia, including Alzheimer’s disease.
More research is needed to understand curcumin’s benefits and determine the best form and dose to support brain health.
8. Ginkgo Biloba
Ginkgo biloba has been used for centuries in East Asia to treat various remedies. It has been promoted as a treatment for anxiety and dementia. While studies in animals have shown promise for its use, evidence in humans does not support the use of ginkgo biloba to treat or prevent any of these diseases.
Ginkgo biloba supplements interact with certain medications, like blood thinners, and may cause side effects, including headache, stomach upset, dizziness, palpitations, constipation, and allergic skin reactions. If you are considering trying ginkgo biloba supplements, check with your healthcare provider first to ensure they’re safe for you.
9. Apoaequorin (Jellyfish)
Other studies have shown no benefit to using apoaequorin, and a review of many memory supplements states that there is no evidence to support apoaequorin for brain health, cognition, or memory.It is not recommended to use Prevagen or supplements containing apoaequorin for brain health.
10. Medium-Chain Triglycerides (MCT)
Several studies have explored the possibility of medium-chain triglycerides (MCTs), one of the types of fat found in coconut oil.While some small studies have shown that supplementing with 1 to 2 tablespoons of MCTs per day led to minor improvements or stabilization of cognitive function in those with Alzheimer’s disease or other forms of dementia, other studies have shown no benefit.
There’s also insufficient evidence to support using MCTs in healthy adults to prevent cognitive decline.
11. Ashwagandha
Ashwagandha is an herbal remedy that mayreduce stress and anxiety. It may also improve learning, cognitive function, and short-term memory.However, studies using ashwagandha have been small, and results vary depending on the population and health status.While promising, more research is needed to understand the benefits and appropriate dosing.
12. Ginseng
Ginseng is an herbal supplement used in traditional Chinese medicine for centuries, though research to support its use is lacking. One study among older adults in Korea showed that people who regularly consume ginseng as part of their diet had better cognitive health.
13. L-Theanine
L-theanine is an amino acid found at low levels in green and black tea. The extract has been explored for possible brain health benefits. One study showed it improved reaction time and short-term memory, and another suggested that it may improve sleep and reduce stress.
However, studies have been very small, and there is not enough evidence to recommend L-theanine for brain or mental health.
14. Bacopa Monnieri
Bacopa monnieri(also called Bacopa or brahmi) is used in Ayurvedic medicine (the natural system of medicine of India) for anxiety and insomnia, among other health concerns. Some studies of this herb show promise that it may positively impact memory, attention, mood, and cognitive performance. However, studies have been small and short term, and results have been mixed.Therefore, there isn’t enough evidence to recommend Bacopa to support cognitive function, mood, or brain health.
Bacopa can interact with a variety of medications, so if you are considering a supplement, be sure to discuss it with your healthcare provider first.
15. Phosphatidylserine
Phosphatidylserine is a fatty substance that protects brain cells. It plays a role in brain functions and may support cognitive function. Because of this, studies have explored the possibility that it could be used to support cognitive health, mental health, and even symptoms of attention deficit hyperactivity disorder (ADHD).However, studies have been small, and more research is needed in a larger population to understand its benefits.
Phosphatidylserine is naturally found in foods like soybeans, fish, and eggs, so you may prioritize eating these foods for possible benefits.
16. Iron
Iron plays a vital role in brain development and helps transport oxygen to all cells, including brain cells. Insufficient iron intake has been associated with an increased risk of dementia.Iron deficiency anemia, causing a lack of healthy red blood cells, is also associated with reduced cognitive development in children.Having sufficient iron levels is key to healthy brain development.
Supplements are a helpful way to support adequate iron levels and may help optimize cognitive function in children and adults, especially if dietary iron intake is low.However, there isn’t evidence to suggest that iron supplements will improve brain health or cognitive function when iron levels are adequate. In addition, too much iron from supplements can lead to gastrointestinal health problems and lower zinc absorption.
What About Memory Supplement Combos?
Memory supplement combos are not well studied, and the studies that have looked at different combinations are small and often do not show significant benefits. Most memory supplement combos on the market contain claims based on individual ingredients—many of which are unfounded—and not on the unique combination or doses in the bottle.
Instead of reaching for memory supplement combos, focus on the healthy lifestyle patterns outlined below and consider optimizing your intake of nutrients that support a healthy brain.
Natural Ways to Boost Brain Health
Summary
Prioritize lifestyle changes, including eating well, exercising, getting quality sleep, engaging in challenging mental activities, and maintaining social connections to support cognitive function as you age. Treating ongoing medical conditions that increase your risk for cognitive decline is also essential.
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