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Oct 30, 2024

11 Best Supplements for Brain Health

Complexio / Getty Images Brain health is an important part of health for all ages. Maintaining a healthy mind helps you learn and retain information, make decisions, problem-solve, focus, and connect

Complexio / Getty Images

Brain health is an important part of health for all ages. Maintaining a healthy mind helps you learn and retain information, make decisions, problem-solve, focus, and connect emotionally with others. As you get older, developing conditions like dementia or Alzheimer's disease may become more of a concern.

There are several ways to support brain health, including getting adequate exercise, sleep, and diet. Some people may seek supplement therapy to fill nutritional gaps in their diet and boost their cognitive health.

Many supplements are marketed for brain health. While certain nutrients do play a role in cognitive function, evidence supporting the use and effectiveness of supplements for brain health is still limited.

Ashwagandha is a popular traditional medicine herb that may be beneficial in various brain-related conditions, including anxiety, insomnia, stress, aging, and alertness.

One study in people aged 65-80 years old found that taking 600 milligrams (mg) of ashwagandha daily for 12 weeks improved overall well-being, sleep quality, and mental alertness compared to those who did not take the supplement. More research is needed to understand the brain benefits of ashwagandha.

Ashwagandha has been used safely in doses of up to 1,250 milligrams daily for up to six months. The product may interact with common medicines, such as central nervous system (CNS) depressants, anti-diabetes drugs, and anti-hypertensive (high blood pressure) drugs.

B vitamins such as B6 (pyridoxine), B9 (folic acid), and B12 (cobalamin) are essential vitamins that play a role in many physiological (body) and neurological (brain) functions. Vitamins B6, B9, and B12 are the most commonly studied B vitamins for cognitive function and brain health.

Issues with cognitive function, such as memory and general thinking skills, have been associated with low B vitamin levels, especially vitamin B12.

Researchers have also found a relationship between B vitamin levels and dementia and Alzheimer's disease. One study found that low vitamin B12 levels and high vitamin B9 levels were associated with a higher risk of cognitive impairment. However, other studies did not find similar results and could not conclude that B vitamin levels affect brain health. Additional studies are needed to understand the role of B vitamins in brain health.

B vitamins can be consumed through diet or supplementation. The upper limit recommended for vitamin B6 is 100 milligrams per day; for vitamin B9, the limit is 1,000 micrograms (mcg) per day.

Caffeine is a stimulant that wakes you up and promotes energy. Consuming caffeine appears to improve cognitive capacity and mental alertness throughout the day. However, it does not affect mental performance or accuracy, and there are likely no long-term benefits for brain health.

You can consume caffeine in beverages like coffee and tea, but caffeine is also available in powder or tablet form. Dosing often ranges from 50-260 milligrams daily. In comparison, one cup of coffee typically provides 95-200 milligrams of caffeine.

Choline is a nutrient that helps your brain make acetylcholine, a neurotransmitter necessary for cell signaling, memory, mood, and cognition.

One study evaluated choline intake (through diet and supplements) and cognitive function in people over 60 years old in the United States. They found that choline intake of 188-399 milligrams a day lowered the risk of low cognitive function by about 50% compared to an intake of less than 188 mg per day. More studies are needed to understand the relationship between choline intake and cognitive function.

The daily adequate intake (AI) levels for choline in adults are 550 milligrams in males and people lactating, 425 mg in females, and 450 mg in pregnant people. The tolerable upper limit for choline in adults is 3,500 milligrams. These levels are recommended based on the risk of liver damage, low blood pressure, and fishy body odor seen with higher intake levels.

Choline is naturally found in eggs, meat, chicken, and other dairy products. Dietary supplements are also available, typically ranging from 10-250 milligrams.

Creatine is an amino acid important for energy and cellular functions. The amino acid is naturally found in muscle tissue and the brain. Creatine is often used as a supplement to help build skeletal muscle. However, recent research has shown that it may also improve brain health.

A review of studies found that creatine supplementation has been shown to improve memory, cognition, and depression, as well as brain function after a concussion or injury. However, there is limited benefit seen in diseases that affect the brain, such as Parkinson's disease or multiple sclerosis (MS).

The creatine dose most often used in studies is about 20 grams (g) daily for 5 to 7 days, followed by 2.25-10 grams daily for up to 16 weeks.

Ginkgo biloba is a popular supplement originating from traditional Chinese medicine. Smaller studies have found that ginkgo leaf extract may improve memory and brain function in people with age-related cognitive impairment. However, more extensive studies have not come to the same conclusion.

Research in healthy adults found that ginkgo biloba may improve memory, attentiveness, information processing speeds, and recognition. Many of these studies are small, and larger studies are needed to determine the effects of ginkgo biloba on brain health.

The supplement is considered safe in doses of 60-240 milligrams daily for up to 6 months.

Magnesium is an essential mineral found in foods and supplements. Magnesium plays an important role in brain health, assisting with the transmission of signals through nerves and the brain. Some evidence suggests low magnesium levels are associated with brain inflammation and a higher risk for cognitive impairment and neurological diseases.

There have been conflicting reports on whether higher magnesium intake (from food and supplements) in people 60 years and older is associated with improved cognitive function. More research is needed to understand how magnesium may benefit brain health.

Magnesium can be found naturally in foods such as green leafy vegetables and whole grains. Dietary supplements are also available in a variety of forms. The recommended daily intake of magnesium (from diet and supplements) for adults ranges from 310-420 milligrams based on age, gender, and whether you are pregnant or lactating. The upper limit for magnesium supplementation in adults is 350 milligrams.

Omega-3 fatty acids play a role in many body functions, many of which support brain health. For instance, fatty acids help build cells and have anti-inflammatory and antioxidant properties.

Studies have shown that incorporating omega-3 fatty acids into your diet or supplement routine may help with brain health, including mood and memory. Diets high in omega-3 fatty acids have been linked to a lower risk for dementia and cognitive impairment.

Omega-3 fatty acids are available as a supplement, most commonly in capsule form. The nutrient can also be found in fatty fish (like salmon), soybeans, and nuts.

The gastrointestinal tract and the brain communicate to monitor many important body functions, including hunger and the movement of food contents through the tract. Researchers also believe that a healthy gut helps promote healthy brain function.

Probiotics and prebiotics help regulate the gut-brain axis by reducing inflammation and improving the amount of beneficial bacteria in the body.

Probiotics and prebiotics have been shown to prevent or reverse mild cognitive issues. Several studies have found that both supplements can improve cognitive function and mood. These results are less commonly seen in healthy older people with good exercise activity and younger individuals without health conditions. More research is needed to understand which pre- and probiotics are most useful in brain health.

Theanine is a natural amino acid found in tea. It may improve mental performance, specifically when combined with caffeine. Green tea naturally contains both theanine and caffeine.

A smaller study found that a one-time 100-milligram dose of theanine improved attention. However, when participants were given 200 milligrams of theanine daily for four weeks, no improvements were seen in memory, motor speed, decision-making, or verbal skills. Theanine's effects on age-related cognitive decline, attention, and Alzheimer's disease are not clear, and more studies are needed.

Some researchers found that taking theanine and caffeine together improved alertness and accuracy but did not improve reaction time. It is unclear if theanine or caffeine causes this improvement.

Theanine is considered safe in doses of up to 900 milligrams daily for eight weeks. The product can be found as a tea, tablet, or powder.

Vitamin D is an essential vitamin that's important for bone, muscle, and nerve health. However, the vitamin may also play a substantial role in brain health. Several studies have connected low vitamin D levels to a higher risk for cognitive decline and dementia. However, research has been inconsistent in proving this.

One small study evaluated vitamin D levels found in the brains of people after they passed away. Higher levels of vitamin D in the brain were associated with 25-33% lower odds of dementia or cognitive impairment. The researchers concluded that higher vitamin D brain concentrations were associated with better brain health and cognitive function. More research is needed to understand how vitamin D may support brain health.

You can get vitamin D from direct sunlight exposure or through certain foods, such as fatty fish like salmon and trout, mushrooms, and fortified milk. For consistent vitamin D intake, you can take a supplement in capsule, powder, or liquid form.

The recommended daily intake of vitamin D is 15 micrograms, or 600 international units (IU), for people aged 1-70 years, including people who are pregnant or lactating. People above age 70 should get 20 micrograms, or 800 IU.

Apoaequorin is a small protein naturally found in certain jellyfish species. It's the main ingredient of Prevagen, an OTC supplement marketed for memory and cognition. This supplement has been the subject of numerous legal actions for deceptive advertising and false claims.

It is unclear if apoaequorin is useful in brain health, specifically in people with age-related cognitive decline. Though advertised as such, researchers have not found that the supplement improves memory or cognitive decline.

Apoaequorin is available in tablet form and is considered safe in doses of 10 milligrams (mg) daily for up to 90 days.

When purchasing brain health supplements, it's important to evaluate the quality of the product. The U.S. Food and Drug Administration (FDA) does not evaluate or approve dietary supplement ingredients, labeling, quality, or safety before the product reaches the market. There is also a lack of scientific evidence that proves that many of these supplements improve brain health, despite what their labels may say.

Shopping for supplements tested by independent third-party organizations helps ensure the accuracy and purity of the ingredients in the supplement. This includes United States Pharmacopeia (USP), NSF International, and ConsumerLab.com.

Other methods to support brain health include:

Brain health is an important part of health for all ages. There are not many effective medical approaches to treat or prevent cognitive impairment. Some people may seek supplements to support their brain health.

Nutrients that may support brain health include B vitamins, omega-3 fatty acids, magnesium, choline, theanine, and vitamin D. Other popular supplements touted for brain health include ashwagandha, caffeine, creatine, ginkgo biloba, and probiotics and prebiotics. While some evidence backs these supplement claims, the research is still too limited to know if brain health supplements are effective.

Keep in mind that dietary supplements are not regulated by the FDA. Look for supplements that have been third-party tested for accurate ingredients and purity. Your healthcare provider can also offer recommendations for trusted supplement brands.

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