Nutritional supplements are often marketed as promoting brain health.
These include omega-3 fatty acids, B vitamins,choline, ginkgo, ashwagandha, and caffeine.
Some are thought to help with brain development or prevent neurodegenerative conditions such asdementia and Alzheimer’s disease.
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Yet, many consumers are unaware of the unproven safety and effectiveness of such supplements.
That means some supplement products may not contain what the label says.
Supplements are not meant to prevent, cure, or treat diseases, especially on their own.
Whenever possible, choose a supplement tested by a trusted independent party, such asU.S.
Pharmacopeia (USP),ConsumerLab, orNSF.
Nutrients for Brain Health
Diet and nutrition have a major impact on the health of your brain.
Your long-term eating patterns are a vital part of not only your overall health but also your brain health.
Research on brain health has revealed that certain foods and nutrients may be better for your brain than others.
Still, eating brain-healthy foods here and there may not be enough.
Your overall diet is much more important.
Not getting enough of certain nutrients through your diet may even lead to cognitive decline in some cases.
Some nutrients regularly mentioned in the literature on brain health are also common ingredients in supplements for brain health.
However, the evidence that these and other nutrients improve brain health when in supplement form is weak.
Omega-3 Fatty Acids
Omega-3 fatty acids(omega-3s) are a class ofpolyunsaturatedfatty acids.
Consuming omega-3s through food and dietary supplements is the only way to increase levels in the body.
Certain types of omega-3s are thought to be vital to brain health.
DHA is found in high concentrations in the brain, making it essential to brain health and development.
Some research has focused on omega-3 supplements specifically.
Supplementation was also correlated with increases in omega-3s circulating in the blood.
Vitamin B12
Vitamin B12is another nutrient that is essential for brain health throughout the lifespan.
Vitamin B12 is thought to be key to the prevention of dementia and other cognitive diseases.
Research shows that low levels of vitamin B12 may lead to cognitive decline, depression, and idiopathic fatigue.
However, studies looking at vitamin B12 supplementation as a treatment for cognitive decline have produced mixed results.
Multivitamin Supplements
There is some evidence that a basic multivitamin supplement may boost cognition.
A multivitamin supplement contains various micronutrients (vitamins and minerals) your body needs daily.
A healthcare provider can help you decide if you should take a multivitamin.
New research shows that multivitamin supplement use may benefit older adults with memory issues.
Those who took the daily multivitamin were found to have improved immediate recall memory.
These improvements were sustained over the entire three-year trial period.
They contain substances that may be made in a lab or derived from plants.
The majority of nootropics are natural herbs, however.
Like other herbal remedies, nootropics are considered a fairly safe supplement option.
Some of the compelling research behind certain nootropics is outlined below.
Ginseng
Panax ginsengis an herb commonly used intraditional Chinese medicineand other types of alternative medicine.
It is said to have properties that reduce the risk of neurodegenerative diseases or decline.
Compounds found inPanax ginsengare thought to cause antidepressant effects by interacting with certain cell signaling pathways.
In one large human trial, researchers compared long-termPanax ginsengusers to nonusers.
However, these effects were only seen with long-term use (more than five years) ofPanax ginseng.
Ginkgo
The leaves from theGinkgo bilobaplant have been used to make herbal remedies for centuries.
These leaves are used for many purposes in alternative medicine, including brain health.
A review of large-scale clinical trials onGinkgo bilobafound conflicting results regarding the herb’s efficacy for cognitive functions.
More research is needed to determine ifGinkgo bilobasupplements work for brain health.
A clinical trial from 2021 looked at how ashwagandha use would affect healthy, stressed adults.
After randomization, participants took either a placebo or an ashwagandha supplement for 90 days.
Caffeine
In some studies, healthycaffeineconsumption has been linked to better cognitive performance.
Caffeine is found in various foods and drinks, with coffee being the most popular option.
A 2021 review noted opposing results among several clinical trials on caffeine’s effects on brain health.
This might be especially true for supplements marketed to boost brain health.
Many supplements that claim to boost brain health haven’t been researched enough to support their use in everyone.
Nevertheless, some researchers believe there simply isn’t enough clear evidence to support usinganydietary supplement for brain health.
This goes for people who are healthy as well as those with dementia or other neurodegenerative diseases.
These include:
In general, more research is needed on the use of dietary supplements for brain health.
As previously mentioned, many researchers have a hard time recommending supplements to improve your brain’s health.
Should I Take a Brain Health Supplement?
Recall that dietary supplements are not tested for safety or effectiveness like prescription medications are.
For the most part, side effects are rare but possible when taking dietary supplements.
Some people may need to avoid using brain health supplements altogether.
Many supplements (including those for brain health) have not been thoroughly tested in these populations.
They can help you determine if the supplement may interact with any medications or other supplements you use.
Remember, dietary supplements alone cannot treat or prevent diseases.
Talk with a healthcare provider for guidance on whether a brain health supplement is right for you.
These include:
In general, dietary supplements are unnecessary for any aspect of health, including brain health.
Talk with a healthcare provider to learn more about how to take care of your brain.
However, the evidence behind the safety and efficacy of many supplements for brain health is weak or conflicting.
Fortunately, there are many ways to improve the health of your brain that don’t require dietary supplements.
A healthcare provider can help you determine the best steps to improve your brain health.
Frequently Asked Questions
Some brain health supplements may work for some people.
However, there isn’t solid evidence supporting the use of most brain health supplements.
Several vitamins are necessary for brain health and function.
Typically, you might get plenty of these nutrients through a well-balanced diet.
When choosing any new supplement, it’s important to do your research.
you’ve got the option to read plenty of studies online.
Be sure to pay special attention to the strength and quality of the studies you read.
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