If you feel drained and like your mental performance is declining, brain supplements seem like an alluring option. Why not take a pill and get your mental sharpness back or complete that extra stretch of work or study? While some brain supplements may have their place in supporting brain and cognitive function, they’re no limitless pill. Learn what supplements may work and how to incorporate them into a healthy lifestyle.
Disclaimer: This post is for informational purposes only. Please discuss your health concerns with your care provider and consult them before taking any supplements to avoid disease and drug interactions.
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Why Consider Brain Supplements?
Our brains require a steady supply of nutrients to function optimally. Most ingredients in brain supplements are either normally produced by the body or found in foods and spices consumed through a diverse diet (Fekete et al., 2023).
If you’re worried about your brain health, you have a valid reason to be concerned. More than eight in 10 Americans are affected by brain health issues. Stress is a major health problem. Most people experience stress daily, and 37% of U.S. adults report being unable to do anything when they are stressed.
Meanwhile, one in nine adults in the US is experiencing subjective cognitive decline, including 10.8% of those aged 45-64 years. Nearly 7 million Americans are living with Alzheimer's today. By 2050, this number is projected to rise to nearly 13 million.
These stats may sound daunting, but there’s a bright side: research says that up to 40% of all dementia cases can be prevented or delayed through lifestyle changes (Livingston et al., 2020).
Lifestyle habits like following a Mediterranean diet, taking antioxidant supplements, and engaging in physical activity appear to reduce many dementia risk factors (Arab & Sabbagh, 2011).
While supplements are not meant to replace a balanced diet or healthy lifestyle, they may contain higher levels of specific nutrients or antioxidants. If you’re struggling to get enough nutrients through diet, supplementation may be an option. It may be particularly beneficial during periods of high mental demand and stress, or as we age (Fekete et al., 2023).
Research shows that young adulthood and middle age are crucial for determining cognitive health in old age. That’s why it’s critical to support your brain health before you reach old age and experience cognitive decline (Puri et al., 2023).
Summary
Many Americans have brain health problems, like stress and memory issues. While brain supplements can't replace a healthy diet, they might help provide extra nutrients, especially during stressful times, as you age, or when you need to focus more.
Best Brain Supplements Infographic
What are Brain Supplements?
Brain supplements are products aimed at enhancing or supporting any aspect of brain health or mental function.
These supplements are purported to boost memory, sharpen focus, increase mental drive, enhance learning, or protect against cognitive decline (Crawford et al., 2021).
Brain supplements may contain vitamins, minerals, amino acids, herbal extracts, whole herbs, fatty acids, fish oil, isolated natural components, and other compounds.
Some brain supplements also contain adaptogens, herbs that help the body better handle stress and restore balance. Adaptogens have an anti-fatigue effect that may boost mental drive and enhance attention when under stress and mental exhaustion (Panossian & Wikman, 2010).
Brain supplements may also contain anti-inflammatory, antioxidant, and brain-protective herbs that are meant to reduce oxidative stress in the body. Oxidative stress is recognized as one of the main potential culprits of cognitive decline and neurodegenerative diseases (Franzoni et al., 2021).
Brain supplements come in all shapes and forms. They can be taken as pills, capsules, liquid tinctures, tea, and even topical gels or nasal sprays.
Summary
Brain supplements may contain vitamins, minerals, antioxidants, and herbs that are purported to improve cognition and help the body manage mental stress.
Do Brain Supplements Work?
A systematic review looking at 54 supplements for cognitive enhancement and 69 studies concluded that a low level of evidence makes it difficult to weigh the risks and benefits of any single ingredient (Crawford et al., 2021).
The authors emphasized a need for more research to make evidence-based brain supplement recommendations. While this may sound disappointing, they remain optimistic that more research on product quality, bioavailability, and optimizing performance in healthy populations can help identify products that actually work (Crawford et al., 2021).
In the meantime, smaller studies looking at specific populations—like sleep-deprived healthy people, middle-aged women, the aging population, students, and even mild to moderate Alzheimer’s patients—give us additional clues.
One review analyzed 37 studies done on healthy military personnel and found that tyrosine and caffeine may enhance cognitive performance in cases of sleep deprivation. There was also a trend towards enhanced memory performance with folate, vitamin B6, and vitamin B12 (Pomeroy et al., 2020).
A 2023 review of vitamins, minerals, antioxidants, and other dietary supplements for supporting cognitive health in the aging population identified several ingredients that hold promise. We’ll go over each group of ingredients in one of the following sections (Fekete et al., 2023).
Note: Our list of best brain supplements doesn’t include caffeine because of the risks associated with caffeine overdose from pills. Caffeine also commonly causes side effects like heart palpitations, anxiety, insomnia, irritability, nausea, and more. Coffee and other caffeinated beverages are usually not dangerous, but caffeine pills carry a much higher risk of overdosing (Cabral et al., 2022).
Summary
More research is needed to determine which brain supplements work. In smaller studies, supplements like tyrosine, vitamins, minerals, and certain plant compounds showed promise in boosting brain health.
Top Supplements for Brain Health & Cognitive Support
1. B-Vitamins (B1, B2, B3, B6, Folate, Biotin, B5)
The body needs B vitamins for energy production and neurotransmitter function. They help fuel brain activity and enhance mental clarity (Fekete et al., 2023).
B vitamins alone or in combination with magnesium, vitamin D, vitamin C, and docosahexaenoic acid (DHA) enhanced memory and cognitive performance among healthy adults (Fekete et al., 2023).
2. Magnesium
Minerals like magnesium, iron, selenium, zinc, and copper are critical to maintaining cognitive health, particularly in the aging population (Fekete et al., 2023).
Magnesium plays a key role in memory retention. Studies suggest it may improve memory and cognition in healthy people (Zhang et al., 2022).
3. Vitamins A, D, and E
Vitamin A is essential for cognitive function and vision when used alongside other minerals and vitamins. Beta-carotene (provitamin A) acts as an antioxidant, protecting brain cells from damage (Abrego-Guandique et al., 2023).
Vitamin D enhanced cognitive performance in several studies (Fekete et al., 2023).
Vitamin E protects brain cells from free radical damage, supporting long-term cognitive health. Vitamin E shows promise for slowing mild cognitive impairment (Lakhan et al., 2021).
4. Zinc and Copper
Zinc is purported to support brain plasticity and promote mental calm. It’s also an antioxidant and essential for proper immune function. Zinc needs to be balanced with copper, which maintains energy and neurotransmitter production (Nakashima & Dyck, 2009; Choi et al., 2020).
5. Selenium
Selenium is a crucial antioxidant that protects the brain from oxidative stress (Fekete et al., 2023).
6. Choline
Choline is a small molecule that the body needs to make acetylcholine, the most important neurotransmitter for memory and learning (Fekete et al., 2023).
7. DHA
DHA is an omega-3 fatty acid from fish oil with neuroprotective properties. DHA was identified in studies for enhancing synaptic plasticity and neuronal signaling, key to learning and memory (Fekete et al., 2023).
A combination of DHA, EPA, uridine monophosphate, choline, phospholipids, selenium, folic acid, and vitamins B12 and E boosted cognitive functions in the early stages of Alzheimer’s disease (Fekete et al., 2023).
8. DMAE
DMAE is produced by the body and is also available as a supplement. It’s thought to be used by the brain to produce the “memory” neurotransmitter acetylcholine. It’s sometimes called the “smart supplement.”
DMAE is being researched for improving memory and learning (Malaga et al., 2012)
9. Phosphatidylserine
Phosphatidylserine is a nootropic phospholipid that supports brain cell integrity. It supports an array of cognitive functions, including short- and long-term memory, memory recall, learning, focus, communication, and problem-solving (Glade & Smith, 2015).
10. Huperzine A
Huperzine A was first isolated from a moss. It’s become a popular nootropic that’s being researched for enhancing cognitive function. Huperzine A is thought to work by preventing the breakdown of acetylcholine, aiding memory and learning (Wessinger et al., 2021).
11. Amino Acids
L-glutamine and glutamic acid are amino acids that support neurotransmitter production, drive, and focus (Albrecht et al., 2010).
Tyrosine is another important amino acid for the brain that may help improve focus and cognitive performance under stress. Tyrosine enhanced cognitive performance in sleep-deprived military personnel, according to a review of 37 studies. (Pomeroy et al., 2020).
12. Herbal & Mushroom Extracts
Various herbal extracts have been researched for supporting cognitive performance and brain health. Some include green tea, bacopa, ashwagandha, ginkgo, ginseng, curcumin, seed extracts, and more (Halder et al., 2021; Duarte et al., 2023).
Green tea is rich in antioxidants that promote a calm yet alert mental state. Studies confirm that green tea extract improves cognition, boosting memory, attention, and brain function (Mancini et al., 2017).
Epigallocatechin gallate (EGCG) from green tea has been studied for protecting neurons and improving cognitive function (Fekete et al., 2023).
Bacopa is an herb traditionally used in Ayurvedic medicine. It may enhance cognition and attention, according to a systematic review of 518 people (Kongkeaw et al., 2014).
Polyphenols like flavonoids—found in berries, tea, and cocoa—were associated with improved cognitive abilities, reduced risk of dementia, and enhanced memory and learning in older adults (Fekete et al., 2023).
Seed extracts are being researched for protecting the brain from free radicals and inflammation, which are potential triggers for neurodegenerative diseases like Alzheimer’s (Duarte et al., 2023).
Mushrooms like lion’s mane also show promise for boosting cognition, focus, and energy levels. Read about lion’s mane in this post.
Diet: the Secret to Longevity and Brain Health?
Diet may be the ultimate brain booster, according to research.
Diets linked to a lower risk of cognitive decline and dementia include the Mediterranean, Nordic, DASH, and MIND diets. These diets are high in B vitamins, polyphenols, healthy fats, and natural iron (Puri et al., 2023).
Can people living in blue zones provide us with the secret to longevity and brain health? Blue zones are regions with high concentrations of people living into their 100s while maintaining superior physical and cognitive health. These zones are found in five pockets in the world (Ikaria, Greece; Loma Linda, California; Nicoya, Costa Rica; Okinawa, Japan; Sardinia, Italy).
Regardless of location, people living in blue zones have nine common lifestyle characteristics. Activity, outlook, and diet are key factors, while how people connect to each other sets the foundations for all other behaviors (Lessons from the Blue Zones®).
People in the blue zones primarily eat a plant-based diet high in whole grains, vegetables, beans, nuts, and fruit. Some also consume a fair amount of animal products, mostly dairy. They all seem to follow the 80% rule though: they stop eating when they are about 80% full, which prevents overeating (Nieddu et al., 2020; Buettner & Skemp, 2016).
There are a lot of similarities between a brain-healthy and a heart-healthy diet. If you also want to optimize your heart health and cholesterol, read this post to find out what makes a diet healthy for your heart based on the latest evidence.
Summary
Eating a healthy diet like those in the Mediterranean and Blue Zones can boost your brain and might even help you live longer. Brain-healthy diets are high in plant-based foods, antioxidants, and essential nutrients with moderate amounts of dairy and healthy fats.
Are Brain Supplements Right for You?
With so many brain supplements out there, the main takeaway from scientific studies is that product quality, dosage, bioavailability, and individual differences determine how a person will respond (Fekete et al., 2023).
If you find yourself struggling with focus, memory, or mental clarity, brain supplements may offer support. They may be particularly beneficial if you are experiencing high stress, mental fatigue, or cognitive decline due to aging.
However, it’s important to choose supplements with well-researched ingredients and consult a healthcare provider before starting any new regimen. This is a must if you have underlying health conditions or are taking other medications.
Evidence from long-lived populations also stresses that the foundation of good cognition is a healthy and active lifestyle steeped in meaning and connection. If you’re starting a brain supplement, don’t forget to make other life changes to support your long-term mental wellness.
Most of the supplements listed in this post are a part of our Brain & Focus Nootropic Formula. Learn more about our premium blend of 41 science-backed herbal extracts, amino acids, and micronutrients formulated for enhancing brain health, focus, and memory.*
Head over to our shop to browse other brain supplements like ashwagandha, ginkgo, ginseng, turmeric, and resveratrol.
Read Next:
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Ana Aleksic, MSc (Pharmacy)
Ana is an integrative pharmacist and scientist with many years of medical writing, clinical research, and health advising experience. She loves communicating science and empowering people to achieve their optimal health. Ana has edited 1000+ and written 400+ posts, some of which reached over 1 million people. Her specialties are natural remedies, drug-supplement interactions, women’s health, and mental health. She is also a birth doula and a strong advocate of bridging scientific knowledge with holistic medicine.
