If you’re struggling with forgetfulness and poor focus, it may be time to revisit your kitchen! Many herbs and spices can support brain health and cognition, and some may be hiding in your cupboards. Research reveals that several commonly used herbs may help hone your memory, boost focus, and contribute to your overall mental well-being.
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.
What is the Evidence and Role of Using Herbs for Brain Health?
People all over the world have long been using herbal remedies traditionally to enhance poor memory and improve brain health. According to new research, many of these herbs have shown promise in enhancing memory and focus (Halder et al., 2021).
There’s an impressive number of clinical studies on herbs for dementia, Alzheimer’s, and aging-related cognitive impairment. However, there’s still a need for more research to identify which herbs work best and at what dosage (Perry & Howes, 2010; Cave et al., 2023).
Many herbs also have anti-inflammatory and antioxidant properties that help protect the brain from free radical damage. Oxidative stress and free radicals can contribute to aging, cognitive decline, and poor brain function (Terracina et al., 2022).
The modern lifestyle and diet tend to deplete our antioxidant stores and lead to a buildup of toxins and inflammation. Nutrient-depleted foods, pesticides, food additives, food dyes, medications, and stress eventually cause chronic inflammation. Chronic inflammation is among the root causes of metabolic disorders and neurodegenerative diseases like Alzheimer’s (Margina et al., 2020).
In an increasingly toxic and high-paced world, evidence-based herbal remedies can become our valuable allies. Let’s take a look at the most effective and widely available ones.
Related: Best Brain Supplements for Focus, Concentration & Memory
Best Herbs to Boost Your Brain Health
1. Ginkgo Biloba
Gingko, also known as the maidenhair tree, is a Traditional Chinese Medicine herb. It’s among the most popular and well-researched supplements for brain health.
In China, Ginkgo is called “the fountain of youth” for its vitality and memory-boosting properties. Herbalists consider ginkgo a circulatory herb that achieves its benefits by aiding blood flow to the brain, tissues, and small blood vessels. Poor brain blood flow is a major trigger of memory and focus problems—it may even predict dementia before the first symptoms emerge (Torre et al., 2017).
Healthcare practitioners often recommend a standardized ginkgo extract for memory and concentration problems, confusion, depression, anxiety, dizziness, tinnitus, and headache. Since ginkgo may affect blood clotting and interact with medications, talk to your healthcare provider before supplementing (Birks & Evans, 2009).
In a review of 14 clinical trials, ginkgo supplementation was linked with improved memory, cognition, and quality of life in patients with Alzheimer's and Parkinson's disease (Barbalho et al., 2022).
Other trials suggest ginkgo may help improve memory in people with dementia (Yuan, 2017).
Gingko is also brain-protective and antioxidant. According to studies, it helps combat oxidative stress and inflammation and improves brain blood flow, attention, and mood (Diamond & Bailey, 2013).
Ginkgo is one of the main ingredients in our Ginkgo Biloba + Ginseng supplement for brain health.
Summary
Ginkgo may help improve memory, attention, and cognition by aiding brain blood flow and quenching oxidative stress.
2. Ginseng
Ginseng holds its spot as one of the best-researched herbs for memory and brain health.
In Traditional Chinese Medicine, ginseng is used to improve mental and physical health, especially when dealing with prolonged illness, stress, or fatigue. It’s purported to boost cognition, longevity, endurance, and vitality.
Ginseng is an adaptogen, a remedy that helps the body better cope with stress. Research reveals that ginseng may balance the body’s stress axis, helping to reduce levels of stress hormones and inflammation (Lee & Rhee, 2017).
Ginseng and its extracts have been through many clinical studies. Only between 2002 and 2017, a total of 134 ginseng clinical studies were registered (He et al., 2018).
A 2024 review of clinical studies concluded that ginseng may enhance longevity, reduce cognitive decline, and improve memory and cognitive function both in healthy people and in those with memory problems, mild cognitive impairment, and early Alzheimer's disease dementia (Lee et al., 2024).
The name ginseng generally refers to Asian ginseng (Panax ginseng). It should not be confused with American ginseng (Panax quinquefolius), another herb with different health properties.
Ginseng is in our Ginkgo Biloba + Ginseng supplement for brain health.
Summary
Ginseng is a clinically researched adaptogenic herb. It may improve memory, boost mental resilience, and support overall brain health by balancing the stress response.
3. Bacopa Monnieri
Bacopa or Brahmi is an Ayurvedic herb. Ayurveda considers Bacopa a “medhya rasayana,” a rejuvenating herb that sharpens the mind and intellect. It’s used to support memory, mental alertness, focus, and mental calmness.
Herbalists classify Bacopa as a nervine tonic, an herb that offers nourishment and support for the nervous system (Mathew et al., 2010).
According to modern research, Bacopa may achieve its benefits by reducing inflammation and oxidative stress in the brain (Nemetchek et al., 2016).
Bacopa may also boost acetylcholine production in the brain, studies suggest (Aguiar & Borowski, 2013). Acetylcholine is the “memory neurotransmitter.” It helps brain cells communicate and is involved in memory, learning, and attention.
There’s some evidence that Bacopa may also help protect the brain and improve cognition and memory recall, but more research is needed (Pase et al., 2012; Sukumaran et al., 2019).
You can find Bacopa in our Brain & Focus Nootropic Formula.
Summary
Bacopa is a natural nootropic that may support memory, focus, and alertness by boosting antioxidant pathways in the brain.
4. Sage
Sage is a well-known aromatic culinary herb that’s also used medicinally to support digestive, skin, mucosal, respiratory, and brain health.
Its botanical name (Salvia officinalis) comes from the Latin word meaning “to heal” (Lopresti et al., 2016).
Although sage is not “only” a brain herb, it’s being researched for improving memory, cognition, and mood. Small-scale clinical studies suggest that sage—especially in combination with lavender—may be helpful in mild to moderate Alzheimer’s disease (Ertas et al., 2023).
Sage also improved memory in studies of young and healthy people, suggesting that it’s great for prevention and everyday use (Ertas et al., 2023).
There are over 900 species of sage in the world, and all are rich in hundreds of different antioxidant polyphenols and aromatic essential oils. These compounds may be beneficial for cognitive function, memory, mood, and overall brain health (Lopresti et al., 2016).
You can add sage to a variety of meals to enjoy its taste and reap the health benefits. It’s also available as tea and formulated into supplements.
Summary
Sage is a popular culinary and medicinal herb that shows promise for boosting memory and cognition. It’s rich in active compounds that support brain health.
5. Turmeric
Turmeric is a brilliant yellow spice you’re bound to have in your kitchen cupboard. Turmeric contains curcumin, one of the best-researched natural compounds.
Turmeric has been used in traditional Ayurvedic medicine for thousands of years. It’s purported to improve digestion, increase vitality, and boost mood (Prasad et al., 2011).
Studies show that curcumin has brain-protective and cognitive-enhancing properties that may help delay or prevent neurodegenerative diseases like Alzheimer's (Goozee et al., 2016).
Curcumin may also improve working memory, according to a review of eight clinical trials (Tsai et al., 2021).
However, there’s a downside. Curcumin has poor bioavailability, which means that it may stay in your gut instead of getting absorbed. The way around this is to add piperine from black pepper, which enhances its bioavailability by 2000% (Hewlings & Kalman, 2017).
So, next time you’re cooking with turmeric, be sure to add some black pepper!
Turmeric is a key ingredient in our Turmeric Complex with multifaceted benefits.
Related: Top 6 Turmeric & Curcumin Benefits + Side Effects
Summary
Turmeric is an Ayurvedic anti-inflammatory spice that may also help protect the brain and boost memory, especially in combination with black pepper.
6. Ashwagandha
Ashwagandha is another Ayurvedic vitality-boosting, stress-busting herb with mood-balancing effects. What’s less known is that it may also boost memory and cognition.
In Ayurveda, ashwagandha is classified as a “rasayana,” an important rejuvenating and revitalizing tonic. It’s purported to enhance memory and improve cognition. Ashwagandha is also valued for its adaptogenic properties that help the body better manage stress. It’s also considered a longevity herb and aphrodisiac (Mikulska et al., 2023).
In one clinical trial of 50 adults with mild cognitive impairment, ashwagandha supplementation improved memory, executive function, and attention (Choudhary et al., 2017).
Ashwagandha also improved memory, prevented mental fatigue, and helped participants remain vigilant in another small trial of 13 healthy volunteers (Xing et al., 2022).
Since stress and memory issues often go hand in hand, ashwagandha may be the right choice for people who are faced with high demands but lack energy, focus, and vigor.
Our Organic Ashwagandha is perfect for stress and cognitive support.
Related: Ashwagandha for Stress, Anxiety & Sleep: Does it Work?
Summary
Ashwagandha is an Ayurvedic rejuvenating herb that may boost memory and mental performance by helping the body better cope with stress.
7. Mushrooms
Although not technically herbs, many mushrooms may also have brain health benefits. Most medicinal mushrooms gained popularity as immune boosters, but several also show promise for improving memory and cognition.
Lion’s mane stands out among them. This culinary-medicinal mushroom is a natural nootropic. It may improve cognitive function, increase mental performance speed, and reduce stress, based on preliminary human data (Saitsu et al., 2019; Docherty et al., 2023).
You can sautee or roast lion’s mane and incorporate it into various dishes. It’s also available as a supplement.
Related: How & When to Take Lion’s Mane + Dosage
Summary
Among medicinal-culinary mushrooms, lion’s mane shows promise for boosting cognitive and mental performance.
Should You Take Herbs to Keep Your Brain Healthy?
Herbs and spices like ginkgo, ginseng, and turmeric may support memory, focus, and overall brain health. Recent research backs these traditional remedies, highlighting their potential for brain protection and cognitive enhancement.
If you’re considering using herbs for brain health, start with culinary spices and herbs like turmeric and sage. Next, consider adding a specific herbal supplement based on your needs and health condition. For example, if you’re forgetful and have poor circulation, ginkgo may be a good option. If you struggle with stress and mental fatigue, consider adaptogenic herbs like ginseng or ashwagandha.
If you’re unsure what herbs would best address your health concerns, work with a practitioner to find a formulation that would work for you.
It’s recommended to consult your healthcare provider before using herbs, especially if you take medications or have existing health concerns.
Best Herbs for Brain Health Infographic
Read These Posts Next:
- Best Brain Supplements for Focus, Concentration & Memory
- Nature's Apothecary: Foods & Supplements for Brain Health
- Best Probiotics for Anxiety, Depression & Stress
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.
