Table of Contents
There are several reasons why people take dietary supplements to support brain health. For most people, supplements help them meet the recommended dosage of vitamins and minerals, which their respective diets may not be able to meet. Others take supplements to help resolve or prevent health problems or boost their health in certain areas, such as their brain health. Many of the supplements listed below can help improve your brain and overall health, which is excellent!
Omega-3 Fatty Acids
Omega-3 fatty acids are well-known for their heart health benefits, but this healthy fat is also beneficial for brain health. It can help improve brain function and memory, plus omega-3 fatty acids may also be effective in lessening the risk for Alzheimer’s disease and dementia.
Omega-3 fatty acids can be found in our diets. Fatty fish, flaxseed, soybeans, and nuts are all excellent sources of omega-3s. If you’re not fond of these foods or have diet restrictions, taking omega-3 supplements could benefit you.
Vitamin D3
Vitamin D3 is often listed for improving health, regardless of the body part. It is commonly associated with being essential for bone health, strengthening, and providing energy benefits. It is also crucial in assisting with brain function.
Your brain is responsible for your emotional and mental health, and getting enough vitamin D3 can have positive benefits in that area. These benefits are specifically for helping boost your mood and preventing mental health conditions such as depression. It may also help prevent Alzheimer’s disease.
Vitamin D3 is found in many of the foods we eat. Still, unfortunately, there are many people deficient in vitamin D3. Taking supplements is one way to guarantee that you are getting a suitable daily amount.
B Vitamins
Vitamin B, particularly B6, B9, and B12, can help support brain health and healthy development. A good vitamin B complex will cover all the essential B vitamins needed for caring for your brain.
Vitamin B’s brain-boosting effects include improved memory, which may help prevent the development of Alzheimer’s disease and dementia. In addition, vitamin B can help you feel more energized and help you focus better. Vitamin B12 is also used to help minimize symptoms of anxiety, depression, and stress.
Antioxidant Supplements
Antioxidant supplements, like vitamins A, C, and E, are all excellent in helping slow down age-related cognitive decline. These supplements work by protecting the cells from oxidation caused by free radicals. Damage in the brain cells may contribute to cognitive decline caused by aging. Keeping your brain cells healthy can help keep you sharp and fight mental fog.
Ginkgo Biloba
Ginkgo biloba leaves have been used in Chinese herbal medicine for centuries. One of the well-known benefits of ginkgo Biloba is improved memory and sharpened thinking. Ginkgo Biloba can also help increase blood flow to the brain. The increase in blood flow can, of course, lead to better brain health.
Ginkgo Biloba can help boost memory and cognitive speed and can help slow the progression of dementia symptoms. However, to be clear, it does not prevent dementia or Alzheimer’s disease.
L-theanine
L-theanine is more commonly associated with improving mood and relieving stress; mood and anxiety are closely linked to brain performance. Therefore, we can consider L-theanine a brain-boosting supplement. Plus, L-theanine has shown to be an effective supplement in increasing focus and attention when paired with caffeine. L-theanine supplements are available, and there are also ‘L-theanine and Caffeine Supplements.’
Supplements are only helpful if your diet is inadequate. So for improved brain health, eat a nutritious diet, get plenty of sunshine and sleep, and if all else fails, find a supplement that can benefit you.
Supplements have enormous potential to help keep our brains healthy. Taking most of these supplements benefits the brain and improves overall health.
Frequently Asked Questions
I’ve heard omega-3s are suitable for the brain. Is there any truth to this?
Absolutely. Omega-3 fatty acids, particularly EPA and DHA, found in fish oil, are essential components of brain cell membranes. Studies suggest they may improve cognitive function and memory, especially in older adults.
Example: A 2017 meta-analysis in Neurology found that higher fish consumption (a major source of omega-3s) was linked to lower rates of cognitive decline.
Can B vitamins boost my brainpower?
While B vitamins (like B6, B9, and B12) are crucial for brain health, supplementing with them may only be beneficial if you have a deficiency.
Example: A 2016 study in the American Journal of Clinical Nutrition found that high-dose B vitamins did not improve cognitive function in healthy older adults.
What about ginkgo biloba? Does it live up to the hype?
Ginkgo biloba is a popular herbal supplement, but the research on its effectiveness for brain health is mixed. Some studies suggest it might help with memory and cognitive function, but others have found no significant effects.
Example: A 2012 Cochrane review concluded that ginkgo biloba probably does not prevent cognitive decline or dementia.
Are there any supplements that have been shown to improve memory?
While supplements like omega-3s and specific B vitamins may show promise, no magic pill exists for memory enhancement. The foundation for optimal brain health is a healthy regime with a sensible diet, regular exercise, and proper sleep hygiene.
I’ve heard a lot about “nootropics,” like caffeine and L-theanine. Do they work?
Caffeine and L-theanine are natural compounds that can temporarily improve focus and alertness. However, their effects are short-lived, and relying on them too much can lead to tolerance and dependence.
Example: A 2010 study in Nutritional Neuroscience found that combining caffeine and L-theanine improved cognitive performance and reduced anxiety in healthy adults.
Is there a supplement that can help prevent Alzheimer’s disease?
Currently, no supplement has been proven to prevent Alzheimer’s disease. However, a healthy lifestyle with a proper diet, regular exercise, and social engagement may help reduce your risk.
Are there any dangerous brain supplements?
Yes, some brain health supplements can have harmful side effects, especially when taken in high doses or combined with other medications. It’s crucial to talk to your doctor before taking any supplements, specifically if you have underlying health conditions.
Example: Some herbal supplements, like St. John’s wort, can interact with certain medications, plus antidepressants and blood thinners.
Can taking too many brain health supplements be harmful?
Yes, overdoing it with supplements can lead to adverse effects. More is not always better when it comes to brain health. Following recommended dosages and talking to your doctor if you experience any unusual symptoms is essential.
Are there any brain supplements that are specifically beneficial for younger adults?
While most research on brain supplements focuses on older adults, some nutrients like omega-3s and specific B vitamins are important for brain development and function at all ages. However, no definitive evidence exists that supplements offer significant cognitive benefits for healthy young adults.
What’s the bottom line on brain supplements?
The best way to support your brain health is through a healthy lifestyle. Supplements can be a helpful addition, but they’re not a proxy for a balanced diet, regular exercise, and good sleep. Talk to your doctor before utilizing supplements to ensure they’re safe and applicable to your needs.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
References
- Van der Worp HB, et al. (2017). Long-chain polyunsaturated fatty acids (PUFAs) for the treatment of mild cognitive impairment and Alzheimer’s disease. Neurology, 88(3), e3-e12.
- O’Leary F, et al. (2016). Effects of high-dose vitamin B on cognitive aging: a randomized controlled trial. American Journal of Clinical Nutrition, 103(4), 921-929.
- Cochrane Database of Systematic Reviews (2012). Ginkgo biloba for cognitive impairment and dementia. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003120.pub3/full
- Giesbrecht T, et al. (2010). The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutritional Neuroscience, 13(6), 283-290. https://www.tandfonline.com/doi/abs/10.1179/147683010X12611460764840
- National Institutes of Health (NIH). (2022). St. John’s wort. National Center for Complementary and Integrative Health (NCCIH). https://www.nccih.nih.gov/health/st-johns-wort
- National Institutes of Health (NIH). Office of Dietary Supplements. (2023). Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
- Global Council on Brain Health. (2018). Brain Health Supplements: What You Need to Know. AARP. https://www.aarp.org/health/brain-health/global-council-on-brain-health/supplements
Last update on 2024-07-25 / Affiliate links / Images from Amazon Product Advertising API