Examples of nootropics include:. There are numerous nootropics on the market, some with better research support than others. Some of the compelling research behind certain nootropics is outlined below.

Panax ginseng is an herb commonly used in traditional Chinese medicine and other types of alternative medicine. It is said to have properties that reduce the risk of neurodegenerative diseases or decline. When it comes to brain health, researchers from one review found that Panax ginseng may have the most positive effects on depression.

Compounds found in Panax ginseng are thought to cause antidepressant effects by interacting with certain cell signaling pathways. While much of the research on Panax ginseng for brain health has been performed in a laboratory setting, some human trials have been conducted.

In one large human trial, researchers compared long-term Panax ginseng users to nonusers. Compared to those who didn't use the herb, study participants who used Panax ginseng for long periods had higher cognition test scores later in life.

However, these effects were only seen with long-term use more than five years of Panax ginseng. The leaves from the Ginkgo biloba plant have been used to make herbal remedies for centuries. These leaves are used for many purposes in alternative medicine, including brain health. A review of large-scale clinical trials on Ginkgo biloba found conflicting results regarding the herb's efficacy for cognitive functions.

According to the review, Ginkgo biloba extract is most commonly used for cognitive decline, poor memory, and decreased alertness. While many studies included in the review found no positive effects of Ginkgo biloba , several studies showed a potential role of the herb in treating cognition in patients with mild dementia.

Ginkgo biloba was most effective when used for at least 24 weeks and at a dose of milligrams mg per day. More research is needed to determine if Ginkgo biloba supplements work for brain health. Due to its perceived neuroprotective properties, ashwagandha Withania somnifera has been recommended as an herbal treatment for cognitive decline.

A clinical trial from looked at how ashwagandha use would affect healthy, stressed adults. After randomization, participants took either a placebo or an ashwagandha supplement for 90 days. Taking mg of ashwagandha root extract in a sustained-release capsule form per day was found to be safe and also led to improvements in memory, focus, sleep quality, stress, and overall psychological well-being.

Scientists believe that ashwagandha reduces oxidative stress in the central nervous system and, thus, may be beneficial for diseases such as Parkinson's disease , Huntington's disease , and Alzheimer's disease.

Some clinical trials have supported its use for brain health, but there isn't a clear consensus on how effective ashwagandha is. In some studies, healthy caffeine consumption has been linked to better cognitive performance. Caffeine is found in various foods and drinks, with coffee being the most popular option.

While a moderate dose of caffeine to mg has been shown to enhance alertness, a high dose mg or more may cause side effects like anxiety and trouble sleeping. According to one review, researchers agree that caffeine consumption improves basic cognitive functions like attention and reaction time.

However, there is less of a consensus among researchers on the effects of caffeine on "higher" cognitive functions like decision-making and problem-solving. A review noted opposing results among several clinical trials on caffeine's effects on brain health.

While there was not enough scientific evidence to support caffeine as an attention booster, there was evidence that caffeine improves both short-term and long-term memory in adults. Hopefully, research will continue in this area so that the role of caffeine as a nootropic will become clearer.

Regarding dietary supplements, you can't always believe everything you hear. This might be especially true for supplements marketed to boost brain health.

Many supplements that claim to boost brain health haven't been researched enough to support their use in everyone. Nevertheless, some researchers believe there simply isn't enough clear evidence to support using any dietary supplement for brain health. This goes for people who are healthy as well as those with dementia or other neurodegenerative diseases.

For at least a few dietary supplements, there isn't strong evidence that supports their use in brain health. These include:. In general, more research is needed on the use of dietary supplements for brain health.

As previously mentioned, many researchers have a hard time recommending supplements to improve your brain's health. Besides the fact that brain health supplements may not do the work as intended, they also may come with safety concerns.

Recall that dietary supplements are not tested for safety or effectiveness like prescription medications are. This means that some brain health supplements may contain ingredients that either aren't listed on the nutrition label or are included in the supplement in amounts different than what is listed.

When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist. To put this into perspective, a review of 12 supplements for brain health found just one to be third-party tested and actually contain what was listed on the nutrition label.

For the most part, side effects are rare but possible when taking dietary supplements. You are especially likely to experience side effects if you take too much of a supplement, so be sure to only use supplements as directed. Some people may need to avoid using brain health supplements altogether.

Unless told otherwise by a healthcare provider, children and people who are pregnant or nursing may need to avoid many brain health supplements. Many supplements including those for brain health have not been thoroughly tested in these populations.

Additionally, although many supplements may be generally safe, little is known about how herbs or nutrients often found in brain health supplements interact with medications you may take. Be sure to discuss any supplements you plan to take with a healthcare provider.

They can help you determine if the supplement may interact with any medications or other supplements you use. Remember, dietary supplements alone cannot treat or prevent diseases. Talk with a healthcare provider for guidance on whether a brain health supplement is right for you. There are a number of other ways to keep your brain healthy that don't involve dietary supplements.

The Alzheimer's Association recommends several lifestyle changes and choices to help you maintain your brain health and lower your risk of AD and other neurodegenerative diseases. In general, dietary supplements are unnecessary for any aspect of health, including brain health.

Talk with a healthcare provider to learn more about how to take care of your brain. Certain supplements may help improve your brain health and reduce the risk of neurodegenerative diseases like dementia and Alzheimer's disease.

However, the evidence behind the safety and efficacy of many supplements for brain health is weak or conflicting. Fortunately, there are many ways to improve the health of your brain that don't require dietary supplements.

A healthcare provider can help you determine the best steps to improve your brain health. Some brain health supplements may work for some people. However, there isn't solid evidence supporting the use of most brain health supplements. Certain nutrients and nootropics like omega-3 fatty acids and caffeine have been linked to improvements in cognition in some studies.

Yet, not all studies on these and other dietary supplements have yielded the same positive results. In general, more research is needed in this area. Several vitamins are necessary for brain health and function. The B vitamins thiamine , riboflavin , niacin , pantothenic acid , pyridoxine , folate , and vitamin B12 are thought to be especially important to brain function.

Other vitamins that are important to brain function and health include vitamin D, vitamin E, vitamin C , and vitamin A. Along with other nutrients, these vitamins are important for your brain throughout the lifecycle, from brain development to aging.

Typically, you can get plenty of these nutrients through a well-balanced diet. You can read plenty of studies online. Be sure to pay special attention to the strength and quality of the studies you read. A qualified healthcare provider can also help you sift through the research to help you learn more about supplements for brain health.

Whenever possible, choose reputable supplement brands that have undergone voluntary testing to ensure their nutrition labels are accurate and that no contaminants are present. World Health Organization. Marcum ZA, Hohl SD, Barthold D, Zaslavsky O, Larson EB, Gray SL.

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No products match. Clear or select other options. Related Resources. ALL ARTICLES AND RESOURCES. Explore More. Collections Other People Are Buying Recently Viewed. Liquid Health Neurologic Vitamins is a high-quality brain supplement that supports cognitive function and memory. This supplement is formulated with a blend of vitamins, minerals, and other natural ingredients essential for optimal brain function, making it one of the best memory supplements on the market.

Liquid Health Neurologic can help improve energy levels, reduce fatigue, and enhance mental clarity. One of the key ingredients in this supplement is Vitamin B12, which plays a crucial role in the proper functioning of the brain and nervous system. Vitamin B12 is also essential for producing red blood cells, which carry oxygen to the brain and other body parts.

Formulated to be one of the best brain health supplements , Liquid Health Neurologic also contains Vitamin B6, one of the most important vitamins for memory. Vitamin B6 plays a pivotal role in producing neurotransmitters, allowing nerve cells in the brain to communicate, and improving memory, focus, and overall cognitive function - all essential target areas of high-performing focus supplements.

In addition to these vitamins, this brain function supplement contains various other natural ingredients that support brain health. These include Ginkgo Biloba, which has been used for centuries to improve memory and cognitive function, and Phosphatidylserine, a type of fat essential for properly functioning cell membranes in the brain.

Other key ingredients in this supplement include Acetyl-L-Carnitine, an amino acid that can help improve energy levels and mental clarity, and Alpha Lipoic Acid, a powerful antioxidant that can help to protect the brain from oxidative stress.

One of the unique features of Liquid Health Neurologic Vitamins for Brain Health is its liquid formula. Unlike other memory supplements , this supplement is designed to be absorbed more quickly and efficiently by the body.

This helps ensure that the essential nutrients in the supplement are delivered to the brain and other parts of the body more quickly and effectively. Not only is Liquid Health Neurologic one of the best supplements for brain health , but it is also free from artificial colors, flavors, and sweeteners, as well as gluten and dairy.

This makes it a safe and healthy option for individuals with dietary restrictions or sensitivities. Liquid Health Neurologic is the perfect choice for high-quality memory supplements designed to support brain health and cognitive function.

Technically, it is neither a vitamin or a mineral. However, it is often grouped with the B-vitamin complex due to its similarities. Choline is a component of nerve cells supporting nervous system health. First, this nutrient is required to make acetylcholine, an important neurotransmitter in the brain.

Like the B-vitamins, choline also plays a role with optimal functioning of cells, helps with normal fat metabolism, and can support liver and cardiovascular health. Solgar® Choline Vegetable Capsules support healthy nerve and cellular function, and are vegan, gluten-free, dairy-free, and kosher!

Taurine is a sulfur-containing amino acid and one of the most abundant free amino acids in the brain and nervous system, as well as cardiac and skeletal muscle. Solgar® Taurine Vegetable Capsules offer free-form taurine to promote optimal absorption and assimilation.

There are eight B-vitamins in total, but three in particular are often linked with nervous system health: B6, B9 folate , and B Vitamin B6 plays an important role in energy metabolism, and can help promote healthy homocysteine levels. Some research indicates that a lower level of homocysteine is associated with positive cognitive health.

Vitamin B9, more commonly known as folate, also plays a role in promoting nervous system health. Similarly, vitamin B12 is an essential vitamin that contributes to the health of the nervous system.

It is required for the maintenance of the sheaths that cover and protect the nerves of the central and the peripheral nervous system, ensuring fast and effective nerve-impulse transmission. A few scientific studies have shown that maintaining a healthy level of homocysteine is associated with cognitive health.

If you eat a balanced diet, you probably get enough B-vitamins through food alone. However, if you have a deficiency or struggle to get enough through your diet, you may benefit from B-vitamin supplements. Solgar® Vitamin B6 helps maintain a healthy nervous system.

Solgar® Folate 1, MCG DFE uses Metafolin®, an active, body-ready form of folate. Solgar® Megasorb Vitamin B12 MCG Nuggets supports energy metabolism and promotes a healthy nervous system. Solgar® Methylcobalamin Vitamin B12 Mcg: Methylcobalamin is the active, coenzyme form of vitamin B While the body can readily absorb Vitamin B12 as cobalamin, it must further convert it to a coenzyme form, methylcobalamin, to become metabolically active.

In this form, it is bioidentical to one of the two active forms found in the body. This body-ready vitamin B12 is suitable for vegans and comes in a convenient nugget-form.

One of the easiest ways to support your brain is by taking a supplement specifically formulated for cognitive health. Fish oil and omega-3 fatty acids are important for many aspects of health. Omega-3s, primarily as DHA, are also found naturally in the brain as part of brain cell membranes.

Overall, omega-3 fatty acids are also helpful for supporting healthy circulation and heart health throughout life. Solgar® Triple Strength Omega-3 is our highest concentration of naturally-sourced omega-3s.

One serving of these softgels provides mg of EPA, DHA and other Omega-3 Fatty Acids. Experts struggle to settle on an exact definition of brain health; however, according to the National Institute on Aging, the term usually includes the following aspects:.

Mental health is one aspect of brain health. Brain health and mental health go hand in hand; the health of your brain can affect your mood or mental health, and in turn, the state of your mental health can also affect your brain health. And given that the risk of neurological diseases increases as we get older , one question I often get from my patients is: "What is the best vitamin for protecting our aging brains?

Each of our microbiomes is like a thumbprint, so a truly effective eating plan is personalized to the unique needs of an individual. But the vitamin group I prioritize the most to keep my brain young and healthy are B vitamins.

Depression, dementia and mental impairment are often associated with a deficiency of B vitamins, a study from the Wayne State University School of Medicine found. Vitamin B1 , or thiamin , is crucial for the basic function of our cells and the metabolism of nutrients for energy.

The brain is one of the most metabolically active organs in your body, which means it needs the support of thiamin to prevent the deficiencies that can lead to neurological problems down the line. Vitamin B2 , or riboflavin , acts as an assistant to enzymes in our cells that carry out important reactions, such as in the body and brain.

It also helps to grow cells, produce energy and break down fats and external materials like medications. Vitamin B3 , or niacin , works with more than enzymes to produce materials like cholesterol and fat needed within the body, and to convert energy for all our organ systems.

Niacin is also an antioxidant, which helps reduce excess inflammation. Vitamin B5 , or pantothenic acid , is essential for making a molecular compound called coenzyme A, which helps our body's enzymes build and break down fatty acids for energy.

It also helps our cells generate acyl carrier proteins, helping to produce necessary fats. The brain is primarily fat , so pantothenic acid is among the most important vitamins in supporting brain health.

Vitamin B6 , o r pyridoxine , is notable for its role in disease prevention because proper levels of this vitamin is associated with lower risk of a number of cancers. Additionally, pyridoxine helps many chemical reactions in the body that support immune function and brain health.

Vitamin B7 , most commonly known as biotin , regulates cell signals for quick and efficient communication throughout the body.

In the brain, it's crucial for cellular signaling via neurotransmitters. Vitamin B9 , or folate , is a popular supplement and a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health.

Vitamin B12, o r cobalamin , is an essential vitamin for forming red blood cells and DNA, and supporting the development and function of the nervous system.

B12 also supports the breakdown of homocysteine, a protein that can negatively impact cardiovascular health and lead to dementia when in excess. I'm a "food-first" person, so I always encourage people to incorporate foods containing these vitamins into their meals.

However, our diets are not perfect, so there may be instances where supplements may help. If that's the, case my simple advice is to "test, not guess" — and consult with your doctor first. The goods news is that B vitamins are among the easiest to work into your diet because foods that are rich in one B vitamin often contain many, if not all, of the B vitamins when consumed as whole foods.

One egg contains a third of the recommended daily value of vitamin B7, while also containing small amounts of many of the other B vitamins. Yogurt is high in both vitamin B2 and vitamin B12, as well as in natural probiotics, which support both gut health and mental health.

I like plain Greek yogurt for the added protein. Legumes such as black beans, chickpeas, edamame and lentils all help to boost your mood and brain health. They are an excellent source of vitamin B9, and include small amounts of vitamin B1, vitamin B2, vitamin B3, vitamin B5 and vitamin B6.

Salmon is naturally rich in all of the B vitamins, especially vitamin B2, vitamin B3, vitamin B6 and vitamin B

Solgar® Choline Vegetable Capsules support healthy nerve and cellular function, and are vegan, gluten-free, dairy-free, and kosher! Taurine is a sulfur-containing amino acid and one of the most abundant free amino acids in the brain and nervous system, as well as cardiac and skeletal muscle.

Solgar® Taurine Vegetable Capsules offer free-form taurine to promote optimal absorption and assimilation. There are eight B-vitamins in total, but three in particular are often linked with nervous system health: B6, B9 folate , and B Vitamin B6 plays an important role in energy metabolism, and can help promote healthy homocysteine levels.

Some research indicates that a lower level of homocysteine is associated with positive cognitive health.

Vitamin B9, more commonly known as folate, also plays a role in promoting nervous system health. Similarly, vitamin B12 is an essential vitamin that contributes to the health of the nervous system. It is required for the maintenance of the sheaths that cover and protect the nerves of the central and the peripheral nervous system, ensuring fast and effective nerve-impulse transmission.

A few scientific studies have shown that maintaining a healthy level of homocysteine is associated with cognitive health. If you eat a balanced diet, you probably get enough B-vitamins through food alone. However, if you have a deficiency or struggle to get enough through your diet, you may benefit from B-vitamin supplements.

Solgar® Vitamin B6 helps maintain a healthy nervous system. Solgar® Folate 1, MCG DFE uses Metafolin®, an active, body-ready form of folate. Solgar® Megasorb Vitamin B12 MCG Nuggets supports energy metabolism and promotes a healthy nervous system.

Solgar® Methylcobalamin Vitamin B12 Mcg: Methylcobalamin is the active, coenzyme form of vitamin B While the body can readily absorb Vitamin B12 as cobalamin, it must further convert it to a coenzyme form, methylcobalamin, to become metabolically active. In this form, it is bioidentical to one of the two active forms found in the body.

This body-ready vitamin B12 is suitable for vegans and comes in a convenient nugget-form. One of the easiest ways to support your brain is by taking a supplement specifically formulated for cognitive health. Fish oil and omega-3 fatty acids are important for many aspects of health.

Omega-3s, primarily as DHA, are also found naturally in the brain as part of brain cell membranes. Stay on top of latest health news from Harvard Medical School.

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Beyond the usual suspects for healthy resolutions. August 8, Forget about those over-the-counter products that promise better memory. The problem? There's no solid proof any of them work. A combination of nutrients Many brain supplements focus on omega-3 fatty acids such as those found in fish oil , vitamin E, various B vitamins, or various combinations.

Here's a summary of what science has found so far and what it means. Omega-3 fatty acids fish oil There are three types of omega-3s: eicosapentaenoic acid EPA and docosahexaenoic acid DHA — which are found mostly in fatty fish like salmon and mackerel — and alpha-linolenic acid ALA , which is found in leafy green vegetables Brussels sprouts, spinach , vegetable oils canola, soybean , and nuts and seeds walnuts, flaxseeds.

What the leaves say about ginkgo biloba The fan-shaped leaves of the ginkgo tree are used in traditional Chinese medicine to treat all kinds of ailments.

Thinking about supplements So, the question remains: with no evidence, why do people still buy in to brain health supplements? Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

Print This Page Click to Print. Related Content. Staying Healthy. Heart Health. You might also be interested in…. Improving Memory: Understanding age-related memory loss By age 60, more than half of adults have concerns about their memory.

Free Healthbeat Signup Get the latest in health news delivered to your inbox! Newsletter Signup Sign Up. Thus, researchers have concluded that low levels of vitamin B12 might be associated with the development of dementia, but this theory is not completely proven.

There is some evidence that a basic multivitamin supplement may boost cognition. A multivitamin supplement contains various micronutrients vitamins and minerals your body needs daily. While a multivitamin is recommended for certain populations such as those who are pregnant , it may not be necessary for everyone.

A healthcare provider can help you decide if you should take a multivitamin. New research shows that multivitamin supplement use may benefit older adults with memory issues. In a recent clinical trial, over 3, older adults were randomized to take a placebo or multivitamin daily for three years.

Those who took the daily multivitamin were found to have improved immediate recall memory. These improvements were sustained over the entire three-year trial period.

As this is a newer area of research, more studies may be warranted to better determine if daily multivitamin use can improve cognition in older adults or other populations. Nootropics or "smart drugs" are natural or synthetic supplements meant to support brain health and cognition.

They contain substances that may be made in a lab or derived from plants. The majority of nootropics are natural herbs, however.

Like other herbal remedies, nootropics are considered a fairly safe supplement option. Very few have been found to cause serious side effects, but little is known about the safety of using nootropics long-term. Examples of nootropics include:.

There are numerous nootropics on the market, some with better research support than others. Some of the compelling research behind certain nootropics is outlined below. Panax ginseng is an herb commonly used in traditional Chinese medicine and other types of alternative medicine.

It is said to have properties that reduce the risk of neurodegenerative diseases or decline. When it comes to brain health, researchers from one review found that Panax ginseng may have the most positive effects on depression.

Compounds found in Panax ginseng are thought to cause antidepressant effects by interacting with certain cell signaling pathways.

While much of the research on Panax ginseng for brain health has been performed in a laboratory setting, some human trials have been conducted. In one large human trial, researchers compared long-term Panax ginseng users to nonusers. Compared to those who didn't use the herb, study participants who used Panax ginseng for long periods had higher cognition test scores later in life.

However, these effects were only seen with long-term use more than five years of Panax ginseng. The leaves from the Ginkgo biloba plant have been used to make herbal remedies for centuries. These leaves are used for many purposes in alternative medicine, including brain health.

A review of large-scale clinical trials on Ginkgo biloba found conflicting results regarding the herb's efficacy for cognitive functions. According to the review, Ginkgo biloba extract is most commonly used for cognitive decline, poor memory, and decreased alertness.

While many studies included in the review found no positive effects of Ginkgo biloba , several studies showed a potential role of the herb in treating cognition in patients with mild dementia. Ginkgo biloba was most effective when used for at least 24 weeks and at a dose of milligrams mg per day.

More research is needed to determine if Ginkgo biloba supplements work for brain health. Due to its perceived neuroprotective properties, ashwagandha Withania somnifera has been recommended as an herbal treatment for cognitive decline.

A clinical trial from looked at how ashwagandha use would affect healthy, stressed adults. After randomization, participants took either a placebo or an ashwagandha supplement for 90 days.

Taking mg of ashwagandha root extract in a sustained-release capsule form per day was found to be safe and also led to improvements in memory, focus, sleep quality, stress, and overall psychological well-being. Scientists believe that ashwagandha reduces oxidative stress in the central nervous system and, thus, may be beneficial for diseases such as Parkinson's disease , Huntington's disease , and Alzheimer's disease.

Some clinical trials have supported its use for brain health, but there isn't a clear consensus on how effective ashwagandha is. In some studies, healthy caffeine consumption has been linked to better cognitive performance. Caffeine is found in various foods and drinks, with coffee being the most popular option.

While a moderate dose of caffeine to mg has been shown to enhance alertness, a high dose mg or more may cause side effects like anxiety and trouble sleeping. According to one review, researchers agree that caffeine consumption improves basic cognitive functions like attention and reaction time.

However, there is less of a consensus among researchers on the effects of caffeine on "higher" cognitive functions like decision-making and problem-solving.

A review noted opposing results among several clinical trials on caffeine's effects on brain health. While there was not enough scientific evidence to support caffeine as an attention booster, there was evidence that caffeine improves both short-term and long-term memory in adults.

Hopefully, research will continue in this area so that the role of caffeine as a nootropic will become clearer. Regarding dietary supplements, you can't always believe everything you hear. This might be especially true for supplements marketed to boost brain health.

Many supplements that claim to boost brain health haven't been researched enough to support their use in everyone. Nevertheless, some researchers believe there simply isn't enough clear evidence to support using any dietary supplement for brain health.

This goes for people who are healthy as well as those with dementia or other neurodegenerative diseases. For at least a few dietary supplements, there isn't strong evidence that supports their use in brain health.

These include:. In general, more research is needed on the use of dietary supplements for brain health. As previously mentioned, many researchers have a hard time recommending supplements to improve your brain's health. Besides the fact that brain health supplements may not do the work as intended, they also may come with safety concerns.

Recall that dietary supplements are not tested for safety or effectiveness like prescription medications are. This means that some brain health supplements may contain ingredients that either aren't listed on the nutrition label or are included in the supplement in amounts different than what is listed.

When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist. To put this into perspective, a review of 12 supplements for brain health found just one to be third-party tested and actually contain what was listed on the nutrition label.

For the most part, side effects are rare but possible when taking dietary supplements. You are especially likely to experience side effects if you take too much of a supplement, so be sure to only use supplements as directed. Some people may need to avoid using brain health supplements altogether.

Unless told otherwise by a healthcare provider, children and people who are pregnant or nursing may need to avoid many brain health supplements. Many supplements including those for brain health have not been thoroughly tested in these populations. Additionally, although many supplements may be generally safe, little is known about how herbs or nutrients often found in brain health supplements interact with medications you may take.

Be sure to discuss any supplements you plan to take with a healthcare provider. They can help you determine if the supplement may interact with any medications or other supplements you use. Remember, dietary supplements alone cannot treat or prevent diseases.

Talk with a healthcare provider for guidance on whether a brain health supplement is right for you. There are a number of other ways to keep your brain healthy that don't involve dietary supplements. The Alzheimer's Association recommends several lifestyle changes and choices to help you maintain your brain health and lower your risk of AD and other neurodegenerative diseases.

In general, dietary supplements are unnecessary for any aspect of health, including brain health. Talk with a healthcare provider to learn more about how to take care of your brain.

Certain supplements may help improve your brain health and reduce the risk of neurodegenerative diseases like dementia and Alzheimer's disease. However, the evidence behind the safety and efficacy of many supplements for brain health is weak or conflicting.

Fortunately, there are many ways to improve the health of your brain that don't require dietary supplements. A healthcare provider can help you determine the best steps to improve your brain health.

Some brain health supplements may work for some people. However, there isn't solid evidence supporting the use of most brain health supplements. Certain nutrients and nootropics like omega-3 fatty acids and caffeine have been linked to improvements in cognition in some studies.

Yet, not all studies on these and other dietary supplements have yielded the same positive results.

There are numerous nootropics on the market, some with better research support than others. Some of the compelling research behind certain nootropics is outlined below. Panax ginseng is an herb commonly used in traditional Chinese medicine and other types of alternative medicine.

It is said to have properties that reduce the risk of neurodegenerative diseases or decline. When it comes to brain health, researchers from one review found that Panax ginseng may have the most positive effects on depression.

Compounds found in Panax ginseng are thought to cause antidepressant effects by interacting with certain cell signaling pathways. While much of the research on Panax ginseng for brain health has been performed in a laboratory setting, some human trials have been conducted.

In one large human trial, researchers compared long-term Panax ginseng users to nonusers. Compared to those who didn't use the herb, study participants who used Panax ginseng for long periods had higher cognition test scores later in life.

However, these effects were only seen with long-term use more than five years of Panax ginseng. The leaves from the Ginkgo biloba plant have been used to make herbal remedies for centuries. These leaves are used for many purposes in alternative medicine, including brain health.

A review of large-scale clinical trials on Ginkgo biloba found conflicting results regarding the herb's efficacy for cognitive functions.

According to the review, Ginkgo biloba extract is most commonly used for cognitive decline, poor memory, and decreased alertness. While many studies included in the review found no positive effects of Ginkgo biloba , several studies showed a potential role of the herb in treating cognition in patients with mild dementia.

Ginkgo biloba was most effective when used for at least 24 weeks and at a dose of milligrams mg per day. More research is needed to determine if Ginkgo biloba supplements work for brain health. Due to its perceived neuroprotective properties, ashwagandha Withania somnifera has been recommended as an herbal treatment for cognitive decline.

A clinical trial from looked at how ashwagandha use would affect healthy, stressed adults. After randomization, participants took either a placebo or an ashwagandha supplement for 90 days. Taking mg of ashwagandha root extract in a sustained-release capsule form per day was found to be safe and also led to improvements in memory, focus, sleep quality, stress, and overall psychological well-being.

Scientists believe that ashwagandha reduces oxidative stress in the central nervous system and, thus, may be beneficial for diseases such as Parkinson's disease , Huntington's disease , and Alzheimer's disease. Some clinical trials have supported its use for brain health, but there isn't a clear consensus on how effective ashwagandha is.

In some studies, healthy caffeine consumption has been linked to better cognitive performance. Caffeine is found in various foods and drinks, with coffee being the most popular option. While a moderate dose of caffeine to mg has been shown to enhance alertness, a high dose mg or more may cause side effects like anxiety and trouble sleeping.

According to one review, researchers agree that caffeine consumption improves basic cognitive functions like attention and reaction time. However, there is less of a consensus among researchers on the effects of caffeine on "higher" cognitive functions like decision-making and problem-solving.

A review noted opposing results among several clinical trials on caffeine's effects on brain health. While there was not enough scientific evidence to support caffeine as an attention booster, there was evidence that caffeine improves both short-term and long-term memory in adults.

Hopefully, research will continue in this area so that the role of caffeine as a nootropic will become clearer. Regarding dietary supplements, you can't always believe everything you hear.

This might be especially true for supplements marketed to boost brain health. Many supplements that claim to boost brain health haven't been researched enough to support their use in everyone. Nevertheless, some researchers believe there simply isn't enough clear evidence to support using any dietary supplement for brain health.

This goes for people who are healthy as well as those with dementia or other neurodegenerative diseases. For at least a few dietary supplements, there isn't strong evidence that supports their use in brain health. These include:. In general, more research is needed on the use of dietary supplements for brain health.

As previously mentioned, many researchers have a hard time recommending supplements to improve your brain's health. Besides the fact that brain health supplements may not do the work as intended, they also may come with safety concerns. Recall that dietary supplements are not tested for safety or effectiveness like prescription medications are.

This means that some brain health supplements may contain ingredients that either aren't listed on the nutrition label or are included in the supplement in amounts different than what is listed.

When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist.

To put this into perspective, a review of 12 supplements for brain health found just one to be third-party tested and actually contain what was listed on the nutrition label. For the most part, side effects are rare but possible when taking dietary supplements. You are especially likely to experience side effects if you take too much of a supplement, so be sure to only use supplements as directed.

Some people may need to avoid using brain health supplements altogether. Unless told otherwise by a healthcare provider, children and people who are pregnant or nursing may need to avoid many brain health supplements. Many supplements including those for brain health have not been thoroughly tested in these populations.

Additionally, although many supplements may be generally safe, little is known about how herbs or nutrients often found in brain health supplements interact with medications you may take.

Be sure to discuss any supplements you plan to take with a healthcare provider. They can help you determine if the supplement may interact with any medications or other supplements you use. Remember, dietary supplements alone cannot treat or prevent diseases.

Talk with a healthcare provider for guidance on whether a brain health supplement is right for you. There are a number of other ways to keep your brain healthy that don't involve dietary supplements. The Alzheimer's Association recommends several lifestyle changes and choices to help you maintain your brain health and lower your risk of AD and other neurodegenerative diseases.

In general, dietary supplements are unnecessary for any aspect of health, including brain health. Talk with a healthcare provider to learn more about how to take care of your brain.

Certain supplements may help improve your brain health and reduce the risk of neurodegenerative diseases like dementia and Alzheimer's disease. However, the evidence behind the safety and efficacy of many supplements for brain health is weak or conflicting. Fortunately, there are many ways to improve the health of your brain that don't require dietary supplements.

A healthcare provider can help you determine the best steps to improve your brain health. Some brain health supplements may work for some people.

However, there isn't solid evidence supporting the use of most brain health supplements. Certain nutrients and nootropics like omega-3 fatty acids and caffeine have been linked to improvements in cognition in some studies. Yet, not all studies on these and other dietary supplements have yielded the same positive results.

In general, more research is needed in this area. Several vitamins are necessary for brain health and function. The B vitamins thiamine , riboflavin , niacin , pantothenic acid , pyridoxine , folate , and vitamin B12 are thought to be especially important to brain function.

Other vitamins that are important to brain function and health include vitamin D, vitamin E, vitamin C , and vitamin A. Along with other nutrients, these vitamins are important for your brain throughout the lifecycle, from brain development to aging.

Typically, you can get plenty of these nutrients through a well-balanced diet. You can read plenty of studies online. Be sure to pay special attention to the strength and quality of the studies you read. A qualified healthcare provider can also help you sift through the research to help you learn more about supplements for brain health.

Whenever possible, choose reputable supplement brands that have undergone voluntary testing to ensure their nutrition labels are accurate and that no contaminants are present.

World Health Organization. Marcum ZA, Hohl SD, Barthold D, Zaslavsky O, Larson EB, Gray SL. Beliefs about benefits and harms of medications and supplements for brain health. Prev Med Rep. Food and Drug Administration FDA. Questions and answers on dietary supplements.

It also has been shown to help improve mood and lessen depressive symptoms. You might be getting all the vitamin B12 you need from natural animal products, like fish, poultry, and dairy, as well as whole grains and high-fiber cereals.

To learn more about whether supplements are right for you, schedule an appointment with your doctor. Mayne and Thomas H. Burne, "Vitamin D in Synaptic Plasticity, Cognitive Function, and Neuropsychiatric Illness," Trends in Neurosciences , April 1, Littlejohns et al.

Want to stay signed on? We are unable to switch you to this area of care. Print Opens a dialog. by Kaiser Permanente April 27, The best brain supplements can help keep your mind sharp. Talk to your doctor about trying these 3 options to get the nutrients your brain needs to thrive.

It also leads to neurogenesis — or the creation of neurons — which is tied to dementia-fighting effects and better memory. Or pick up a new hobby to flex your mental muscles every day.

Omega-3 fatty acids As far as brain supplements go, omega-3 fatty acids are a great place to start. ONDINE VAN DE REST, PH. Global Council on Brain Health You are leaving AARP.

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Infographic The GCBH does not recommend any dietary supplement for brain health. Click image to view full PDF English. Supplements Issue Specialists. Former director of the Office Dietary Supplements, NIH, USA. President and founder, ConsumerLab. com, USA.

University of Florida, USA.

Ashwagandha Capsules. Ashwagandha mg Gummies. L-Theanine mg Chewable Tablets. There are a variety of nutrients that help support your brain and cognition.

The B vitamins such as Folic Acid, Vitamin B12 and B6 help brain and body cells produce the energy they need to function. Choline is needed by the brain and nervous system to regulate memory, mood, muscle control and other functions.

Lutein and Zeaxanthin are macular carotenoids that help support the retina of your eye, and because they accumulate in the brain, they are sometimes used in brain supplements. And the Omega-3 fatty acid DHA Docosahexaenoic acid helps support a healthy brain. Specifically, the B vitamins are found in dark leafy greens, meat, eggs and legumes.

Choline is found in eggs, meat, and fish. The Omega-3 fatty acids are found in fatty fish such as salmon, tuna, and sardines. Lutein and Zeaxanthin are found in leafy green vegetables.

However, if you find it hard to obtain these nutrients from your food alone, you may want to consider additional nutritional support. We have a variety of supplements with nutrients to support a healthy brain. Nature Made® B-Complex supplements, as well as B12, B6 and Folic Acid supplements, help support brain cell function.

Nature Made® Choline Gummies support a healthy brain and nervous system function. Browse our portfolio to find our best supplements for brain health for you. Brain Health. Choline , Brain Health. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Products to support your health Mood Supplements Stress Supplements. A major reason, it's easier to take a pill than to make lasting lifestyle changes. Instead, invest in doing more exercise and following a plant-based diet. These can help with memory and brain health in the long term more than any supplement.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. By age 60, more than half of adults have concerns about their memory. This report, Improving Memory: Understanding age-related memory loss , describes these normal age-related changes and other more serious causes of memory loss — and how to distinguish between them.

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Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 8, Forget about those over-the-counter products that promise better memory. The problem? There's no solid proof any of them work.

A combination of nutrients Many brain supplements focus on omega-3 fatty acids such as those found in fish oil , vitamin E, various B vitamins, or various combinations.

Here's a summary of what science has found so far and what it means. Omega-3 fatty acids fish oil There are three types of omega-3s: eicosapentaenoic acid EPA and docosahexaenoic acid DHA — which are found mostly in fatty fish like salmon and mackerel — and alpha-linolenic acid ALA , which is found in leafy green vegetables Brussels sprouts, spinach , vegetable oils canola, soybean , and nuts and seeds walnuts, flaxseeds.

What the leaves say about ginkgo biloba The fan-shaped leaves of the ginkgo tree are used in traditional Chinese medicine to treat all kinds of ailments.

Thinking about supplements So, the question remains: with no evidence, why do people still buy in to brain health supplements? Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

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