The Best Supplements To Support Brain Health

Maintaining a healthy mind helps you learn and retain information, make decisions, problem-solve, focus, and connect emotionally with others. As you age, conditions like dementia or Alzheimer's disease may become more of a concern.

Ways to support brain health include 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 play a role in cognitive function, evidence supporting the use and effectiveness of supplements for brain health is still limited.

1. Ashwagandha

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

One study in people aged 65-80 found that taking 600 milligrams 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.

2. B Vitamins

B vitamins such as B6 (pyridoxine), B9 (folic acid), and B12 (cobalamin) are essential vitamins that play a role in many functions in the body and brain. 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 per day.

3. Caffeine

Caffeine is a stimulant that wakes you up and promotes energy. Consuming caffeine appears to improve cognitive capacity and mental alertness throughout the day. 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. Doses often range from 50-260 milligrams daily. In comparison, one cup of coffee typically provides 95-200 milligrams of caffeine.

4. Choline

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 in the United States. Researchers found that a 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 milligrams. 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 milligrams in females, and 450 milligrams 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.

Eggs, meat, chicken, and dairy products naturally contain choline. Dietary supplements are also available, typically ranging from 10-250 milligrams.

5. Creatine

Creatine is an amino acid naturally found in muscle tissue and the brain, and it is important for energy and cellular functions. Creatine is often used as a supplement to help build skeletal muscle. Recent research indicates 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. 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 20 grams daily for 5-7 days, followed by 2.25-10 grams daily for up to 16 weeks.

6. Ginkgo Biloba

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.

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

7. Magnesium

Magnesium is an essential mineral found in foods and supplements. Magnesium plays a 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 are conflicting reports on whether higher magnesium intake 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. The recommended daily magnesium intake 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.

8. Omega-3 Fatty Acids

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

Studies indicate 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.

Fatty fish (like salmon), soybeans, and nuts contain omega-3 fatty acids. The nutrient is also available as a supplement, most commonly in capsule form.

9. Probiotics and Prebiotics

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

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

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

10. Theanine

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 in tea, tablets, or powder.

11. Vitamin D

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

One small study evaluated vitamin D levels in the brains of people after they passed away. Higher levels 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 capsule, powder, or liquid supplement.

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.

What To Look For

When purchasing brain health supplements, assessing the product's quality is important. The U.S. Food and Drug Administration (FDA) does not evaluate or approve dietary supplement ingredients, labeling, quality, or safety. There is also a lack of scientific evidence that proves that many 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. These organizations include United States Pharmacopeia (USP), NSF International, and ConsumerLab.com.

Other Ways To Support Brain Health

There are other actions you can take to support brain health:

• Eat a balanced diet: Eating a nutritious, well-balanced diet is the best way to get nutrients for brain health. Research suggests following an eating pattern that prioritizes fruits and vegetables, whole grains, lean proteins, and healthy fats—such as the Mediterranean or MIND diets—may help with overall brain health.
• Stay hydrated: Low hydration status is associated with lower cognitive function in children and adults.
• Exercise: Physical activity improves brain health and supports overall health. Regular physical activity can reduce your risk of cognitive decline, including dementia.
• Get enough sleep: Sleep deprivation is known to impact brain function. Good quality sleep reduces mental fatigue, improves memory, and regulates many other body functions.
• Train your brain: Your brain is like a muscle, and you should "exercise" and challenge it to help make it stronger. You can train your brain by completing puzzles, doing memory exercises, or picking up a new hobby.

A Quick Review

Brain health is an important part of health for all ages. There are few effective medical approaches to treat or prevent cognitive impairment. Some people 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.

The FDA does not regulate dietary supplements, so look for supplements that have been third-party tested for accurate ingredients and purity. Your healthcare provider can also offer recommendations for trusted brands.