Do Brain Health Supplements Really Work?

The promise of better brain health in a bottle can be hard to resist. Improve your memory! Focus better! Lower your risk of dementia!

But can popping a pill really boost your brainpower?

“The research in this area is in its infancy,” says memory and cognitive health specialist Babak Tousi, MD. “We don’t yet have the data we need to make a recommendation about whether brain health supplements work. And there are some safety concerns.”

Here’s what you should know before you buy supplements for your brain.

Do brain health supplements work?

Many of the nutrients used in brain health supplements are ones that scientists and dietitians know are most helpful for our brains. But the strongest evidence supporting their role in brain health comes from research on getting these nutrients in your diet — not as standalone supplements.

“There are more than 25,000 bioactive substances in food,” Dr. Tousi says. “These components all work together to protect your body, including your brain.”

Think of it like this: Getting proper nutrition to support your brain (and the rest of your body) is a team sport. Sure, there are some standouts, but every single member of the team has a role to play.

Taking supplements for brain health is like putting your quarterback out on the field alone. No linemen to protect them, no receivers to throw the ball to. Without the rest of the team, the QB isn’t going to be nearly as effective.

Still, you might be curious about some of the big-name players that grace the labels of brain-boosting supplements. Dr. Tousi shares some advice.

Omega-3 fatty acids

Omega-3s are said to boost your brain by supporting memory, thinking and more. They’re a type of healthy fat that’s important for several body functions, and they’re perhaps best known for supporting your heart health.

Scientists are studying whether they may also benefit your brain, too. The results so far?

“There’s not enough research to say that a supplement has the same benefits as omega-3 fatty acids from foods,” Dr. Tousi reports.

Instead of supplementing, consider getting your omega-3s in foods like:

• Fatty fish, like salmon
• Flaxseed
• Shellfish
• Walnuts

B vitamins

Researchers have explored the link between cognition and several B vitamins, most notably:

• B6 (pyridoxine), which helps your brain make neurotransmitters — the chemical messengers that allow nerve cells to communicate. You’ll find it naturally in foods like poultry, fish, potatoes, bananas, chickpeas and fortified cereals.
• B9 (folate), which helps regulate homocysteine, an amino acid associated with inflammation and cognitive decline. You get folate by eating leafy green vegetables, beans, lentils, citrus fruits and avocado.
• B12 (cobalamin), which supports brain function by helping to maintain healthy nerve cells and red blood cells. It’s found primarily in animal products, including meat, fish, eggs, milk and other dairy products.

Most people get plenty of B vitamins from their diet, Dr. Tousi says. But some older adults and people who follow a vegetarian or vegan diet may be at higher risk for a vitamin B12 deficiency.

In those cases, supplements may support your overall health, including your brain health. But a multivitamin may be a better bet over taking B vitamins specifically.

“If you’re taking a daily multivitamin, it’s likely providing enough B12, along with other key nutrients, unless you have a confirmed vitamin B12 deficiency, which requires much higher doses than a standard multivitamin provides,” Dr. Tousi clarifies.

And always talk with a healthcare provider before starting a new supplement.

Vitamin E

Vitamin E is an antioxidant that protects your cells from damage.

There’s some evidence that people who eat a diet rich in vitamin E may be less likely to develop dementia. But it’s not clear whether vitamin E supplements have the same brain-boosting benefits. Other studies suggest that people who already have dementia may benefit from vitamin E supplements to potentially slow the rate of decline.

But there are some drawbacks here. Vitamin E is a fat-soluble vitamin. That means your body stores it up for future use. And having too much vitamin E hanging around can be harmful.

“High doses of vitamin E supplements are associated with an increased risk of brain bleeds, which can be life-threatening,” Dr. Tousi states.

Instead of supplements, he recommends a vitamin E-rich diet, with foods like:

• Nuts
• Seeds
• Dark, green leafy vegetables
• Vegetable oils, like sunflower and corn oil

Vitamin D

Vitamin D is another staple in some brain supplements. Some people will tell you it’s tied to lower dementia risk. And it’s sometimes credited for supporting your mental health, but that hasn’t been borne out in research.

That said, lots of people don’t get enough vitamin D, and it’s not naturally found in many foods.

“The primary way you get vitamin D is through sun exposure,” Dr. Tousi says. “So, people who spend a lot of time indoors or who live in a climate where the sun is scarce can be at higher risk for not getting enough vitamin D.”

In those cases, it may be worth it to talk with a healthcare provider about whether you may benefit from vitamin D supplements to support your bones, muscles, heart health and more.

Magnesium

Magnesium is another nutrient that’s often included in brain supplements. You may have heard that it can support cognition and memory, while lowering your dementia risk.

But again, the research on the effects of magnesium supplements for boosting your brainpower is thin.

What we do know is that magnesium is essential for other processes in your body. That includes regulating blood sugar and blood pressure and promoting energy production.

But you can check those boxes by getting enough magnesium in your diet. Magnesium-rich foods include:

• Fruits and vegetables
• Greens
• Legumes
• Lowfat dairy
• Nuts and seeds
• Whole grains

Lion’s mane

Lion’s mane mushrooms have long been used in traditional Chinese medicine and Native American healing practices. It’s sometimes called the “smart mushroom” based on its use in traditional practices to support brain health.

Some early studies suggest it contains compounds that help grow and repair nerve cells. Others suggest that older adults with mild cognitive impairment found modest improvements in cognitive test scores while taking lion’s mane.

But overall, the research is limited.

“We need more studies to know whether it meaningfully improves brain health,” Dr. Tousi notes.

Ginkgo biloba

Ginkgo is an herb that’s long been popular as a supplement for cognitive health. But its reputation isn’t backed by hard evidence.

A large study of more than 3,000 participants found that ginkgo was no better than a placebo at preventing dementia in older adults. In people who already had dementia, some modest benefit in daily function is reported, but it didn’t slow the rate of cognitive decline.

The other problem? Ginkgo is known to interact negatively with a host of other medications, including blood thinners. So, take caution when using it.

What to consider before taking brain supplements

There’s little evidence that any dietary supplements for your brain can be relied on to improve cognition or prevent dementia.

The good news? There are science-backed ways to give your brain (and the rest of your body) some love. Here’s what we know can help.

• Eat a balanced diet. Nutrition is one of the best ways to protect your brain. “Aim for a colorful diet, with dark leafy greens, as well as orange and red fruits and veggies,” Dr. Tousi advises. “Colorful foods contain antioxidants that may protect the brain.”
• Limit alcohol. Too much alcohol can increase your risk of cognitive decline.
• Be active. Regular exercise has a strong association with the prevention of cognitive problems. Try to get at least 150 minutes of activity a week.
• Sleep well. Being sleep-deprived is linked to cognitive decline, so prioritize your ZZZs.
• Socialize. Social interaction is closely tied to maintaining cognitive function as we get older. “Try to spend time with others and limit isolation,” Dr. Tousi recommends.
• Treat health problems. Chronic health problems like Type 2 diabetes and high blood pressure can increase the chances of cognitive decline and dementia. To lower your risk, work with your healthcare provider to manage any illnesses.

Bottom line? Your best bet is to skip supplements and get your brain-boosting nutrients from your diet. Not only is that the more effective route, but it’s the safest, too.

“Supplements are loosely regulated in the U.S., which means there’s no guarantee they work as advertised — or that they’re even safe,” Dr. Tousi points out. “Studies cited by manufacturers aren’t always high quality, and some products may contain ingredients at doses that could be harmful or contaminated with substances like heavy metals.”

If you’re still interested in considering supplements, talk with a healthcare provider for advice about what may be safe for you.