The supplement industry is huge but lacks strong proof for brain health benefits.1 Common ingredients like B vitamins, omega-3s, caffeine, and L-theanine seem helpful. Still, proof in humans is not clear.1 Because supplements are not heavily regulated, makers often don’t have to prove their products work. They just can’t say they treat specific illnesses.
It’s key to spot the difference between marketing tricks and real science with brain health supplements.2 Nearly a million older Americans use these unproven supplements.2 To stay safe, choose supplements with strong research, not just catchy ads.
Key Takeaways
- The supplement industry is a multi-billion dollar market, but many brain health products lack strong scientific evidence to support their effectiveness.
- The FDA does not require supplement makers to prove the efficacy of their products, leading to an abundance of exaggerated marketing claims.
- Ingredients like B vitamins, omega-3s, caffeine, and L-theanine show some potential benefits for cognitive function, but more research is needed.
- Consumers should be cautious of unsubstantiated marketing claims and focus on supplements backed by robust clinical trials.
- Maintaining a healthy lifestyle, including a nutrient-dense diet, regular exercise, and adequate sleep, is crucial for optimal brain health.
Understanding the Role of Supplements in Brain Health
The3 FDA doesn’t give the green light to supplements pre-sale. It also doesn’t check regularly if they’re safe and work. This makes it key for people to know the facts before trying brain health supplements.3 About 1 in 4 Americans uses a supplement for brain health, which adds up to a big $6 billion. Yet,4 experts say these supplements likely won’t better brain health or halt memory loss.4 Still, in 2016, these brain-boosting supplements big money made, hitting $3 billion.4 Even with the doubts, a quarter of U.S. adults over 50 take supplements to help their brains.
The FDA’s Stance on Supplement Regulation
Some companies promise big brain-boosting benefits, but science often disagrees.3 For most well-fed folks in the U.S., studies don’t back up claims that a supplement will sharpen the mind or shield from dementia.3 None of the supplement ingredients are a fast track to better memory and thinking.3 Moreover, these companies can market products even without solid proof of their real effects.3 And even if a supplement was tested, it doesn’t mean it passed a trial for effectiveness.
Separating Marketing Claims from Scientific Evidence
It’s crucial to question the marketing and look for supplements with solid test-backed evidence.1 Major studies on omega-3s haven’t shown they cut dementia risk.1 A large test on ginkgo among 3,000 seniors found it doesn’t fend off dementia.1 And a deep dive on ginseng said it doesn’t guard against memory loss.1 Plus, mixing too many supplements can up the chances of bad reactions.1 For most, eating well and living right is all that’s needed to keep the brain in shape.
B Vitamins: Essential for Brain Function
Vitamin B6, B9 (folate), and B12 are crucial for brain health. They help the body break down homocysteine, which can harm the brain and cognition.5 You should get these vitamins from foods like leafy greens and whole grains.6 Research is unclear on if taking these as supplements helps healthy people think better.
The Importance of B6, B9, and B12
Vitamin B6 is vital because it helps make chemicals important for the brain.6 Vitamin B9 (folate) helps brain function and memory. It may help fight inflammation in the brain too, based on studies in older people with memory problems.5 Vitamin B12 keeps the nerves and blood cells healthy. Not getting enough can lead to problems with blood cells.5
Meeting Your B Vitamin Needs Through Diet
Clothes size it can sound a little crazy but its somewhat true. You need different amounts of B vitamins depending on your age and sex.6 Women need 1.1 mg of B1 a day, the same for B2, 14 mg NE for B3, 5 mg for B5, 1.3 mg of B6, and more.6 Men need a bit more of some vitamins.6 Older adults and pregnant people should also make sure to get enough B vitamins.6
To get all the B vitamins you need, eat foods like spinach, whole wheat, beans, and meat.6 This will make sure your brain gets what it needs to work well.
Omega-3 Fatty Acids: A Promising Supplement
Omega-3 fatty acids are key for brain health. The types called DHA and EPA are mainly in fatty fish. They help nerve cell membranes and lower inflammation. This can reduce brain health risks like cognitive decline and dementia.7 But, big studies are mixed about whether omega-3 supplements boost brain power.7
The Benefits of DHA and EPA
Fish oil has EPA and DHA, important omega-3s.7 Kids do better on smarts tests when their moms eat more fish.7 And, less DHA in older adults links to smaller brains.7 A test with 485 older adults found better memory and learning with DHA for 24 weeks.7 Also, 1.8 grams of omega-3s a day improves brain health in mild memory cases.7
Recommended Dosages and Sources
1.1 to 1.6 grams daily of omega-3s are great for adults. Eat fatty fish or take supplements to meet this.7 The FDA says up to 3,000 mg a day is safe. The EFSA suggests not more than 5,000 mg daily.7 While fish boosts brain health, fish oil supplements might not help people with already good memory.7
Caffeine: Boosting Alertness and Cognitive Performance
Caffeine is a known cognitive benefits of caffeine stimulant present in coffee, tea, and more. It has proven caffeine for brain health benefits for how our brains work. Studies confirm it can make us more alert, focused, and often happier. Plus, it might lower the chances of memory loss and Alzheimer’s. You should be careful not to take in more than 400 milligrams of caffeine a day, which is roughly five cups of coffee. Too much recommended caffeine intake can bring problems like not sleeping well and a fast heart rate.
Drinking coffee or other caffeine sources regularly might help keep our memories sharp. This has been shown in many studies with animals. It’s also linked to protecting memory, brain cells, and certain brain receptors in a rat model that mimics human sporadic dementia.8 What’s more, in mouse studies, caffeine prevented brain problems linked to beta-amyloid, a substance that can hurt our memory. These hints suggest caffeine could be great for cognitive benefits of caffeine our mental health.8
One big study saw that drinking coffee and tea in middle age might lessen the chance of getting dementia later on.8 Plus, caffeine seems to guard against brain barrier issues that some toxins can trigger. This could mean it has a protective role for our brains. Caffeine is even looked at as a possible help for Parkinson’s disease. Clinical trials are looking into this.8
Although there’s good proof that caffeine can make us more attentive and sharp, we must remember something important. Some studies show caffeine can make people and animals depend on it. This shows it might be addictive.8 Also, it can change how fast and in what way our bodies get rid of drugs when we stop smoking. This points to possible issues when taking other medicines.8
L-Theanine: Enhancing Focus and Mental Performance
L-theanine is an amino acid that’s in both green and black teas. It has links to better mental focus and performance, as studies show.9 When mixed with caffeine, L-theanine might offer even better results for your brain.9
Combining L-Theanine with Caffeine
In a small study, a mix of L-theanine (97 mg) and caffeine (40 mg) improved focus for young adults doing tough tasks.9 Other findings suggest L-theanine could make our immune system stronger. This might lower the chances of getting sick.9 It’s also thought to help calm down inflammation in the gut.9
Dosage Recommendations and Natural Sources
There isn’t a set perfect amount of L-theanine to take. But, research often uses doses ranging from 100 to 250 milligrams daily.10 Green tea has L-theanine naturally, with 8 to 30 milligrams per cup.10 For most adults, a good daily dose is between 200 and 500 milligrams.10
Some people report side effects from L-theanine. These can include headaches, dizziness, and upset stomach.10 Yet, it’s seen as safe for most. Still, it’s wise to talk to your doctor before adding it to your routine, especially if you’re dealing with health issues or take other medicines.10
The U.S. FDA doesn’t check L-theanine products. But, it’s smart to choose ones that are high quality and don’t have extra, unneeded stuff.10 The FDA thinks L-theanine is okay for most people, however, they don’t offer clear rules for its use.10
Vitamin D: Essential for Brain Development and Function
Vitamin D is not just a vitamin; it’s also a hormone important for brain growth and activity.11 Some studies show it might help fend off cancer, heart issues, and infections, including COVID.11 Without enough vitamin D, some risks, like dementia and feeling down, might go up.12
Exploring the Link Between Vitamin D and Cognitive Health
12 Not getting enough vitamin D could affect your brain in different ways.12 People with darker skin who live where it’s cold often lack proper vitamin D.12 And those with certain brain disorders tend to have lower vitamin D levels than others.
Determining the Right Supplementation Dosage
11 For those under 70, 600 IU (15 mcg) of vitamin D each day is advised. Over 70? You might need 800 IU (20 mcg) daily for your bones.11 Doctors usually suggest vitamin D3 because it works better to fix a shortage.11 Not enough vitamin D can make your bones weak and prone to breaking. This happens because the body starts to use up its calcium stores.
11 Checking the level of 25-hydroxyvitamin D in your blood can show if you’re low on vitamin D.11 The liver and kidneys change vitamin D so your body can use it. This is super important if you have kidney or liver issues.11 Some health conditions, like celiac disease, or certain surgeries to your gut, might mean you need more vitamin D than others.
Choline: Supporting Memory and Cognition
Choline is crucial for our brains, especially in memory and thinking skills.13 It was only named an essential nutrient in 1998. Around half of us might need more choline due to our genes.13 This need can lead to a lack of choline, affecting brain health.
The Role of Choline in Neurotransmitter Production
Choline helps make acetylcholine, key for memory and cognitive tasks.13 Signs you lack choline include tiredness, worry, muscle pains, and more. Getting enough choline is key for a sharp mind and brain health.
Potential Benefits in Reducing Cognitive Decline
Research hints that more choline might lower the chance of Alzheimer’s and other cognitive problems.14 Studies show choline may protect the brain from different harms.
Foods like eggs, soy, and fish are rich in choline.13 For example, beef liver is a good source, giving 356 mg in a 3oz serving. A large egg has 147 mg, and roasted soybeans offer about 107 mg.13 There are also choline supplements such as Alpha-GPC and CDP-choline (citicoline).
Creatine: Beyond Muscle Building
Most of us link creatine to boosting sports performance and muscle growth. But recent studies show it might do more for us. It could help protect our brain, reduce depression signs, and fight off illnesses that harm our brain.15 It’s especially good for athletes that need quick energy boosts or stronger muscles, like runners, bodybuilders, and team players.15
Creatine’s Neuroprotective Properties
One key job for creatine is giving energy fast to tissues that are working hard. This includes our muscles and our brain.16 By taking creatine, adults can send more energy to their brain cells. This might help them think better, which is extra important for older folks.15 It’s recommended for people who are growing old or under a lot of stress.16
Safe Dosage Recommendations
Starting, an average person should take 0.3 grams of creatine for every kilo they weigh, for a week. Then, keep up with 3 to 5 grams a day.17 However, too much creatine could harm the liver and kidneys.15 The best and most used kind is creatine monohydrate, which you can find as a powder or in capsules.17 It’s smart to pick a brand that has been tested and approved by an independent group.17
Supplements for Brain Health: What Works and What Doesn’t
Evaluating the Evidence: Proven Benefits and Limitations
Some supplements might help your brain, like omega-3s18, B vitamins1, and caffeine18. But, the strong proof for other brain supplements is lacking.1 Experts warn that the supplement market has few rules. Companies can say things that aren’t proven.1
Many studies on supplements are quite small. Big research on B vitamins, omega-3s, vitamin E, and others didn’t clearly help brain health.1
Lifestyle Factors for Optimal Brain Health
Maybe you don’t need pills for a healthy brain. Experts suggest choosing a healthy lifestyle instead. Eat well, exercise, sleep enough, manage stress, and stay mentally active.1
The Mediterranean diet is especially good for your brain. It includes lots of omega-3 fish. This diet is also connected to a lower risk of getting dementia.1
Resveratrol: A Potential Ally in Cognitive Preservation
Resveratrol is a polyphenol found in grapes and red wine. It’s known for its possible role in protecting the brain.19 It might shield brain cells, boost blood flow, and slow mental decline.20 The NIH says using up to 1,500 milligrams daily for 3 months is safe. But, doses of 3,000 milligrams might upset your stomach.20 Also, it could affect clotting. So, talk to your doctor before trying it, especially if you take blood thinners.
Resveratrol’s Antioxidant Properties
Resveratrol’s strong antioxidants are key to its brain protection.19 They fight off free radicals, lowering stress on the brain. This might keep your mind sharp and put off conditions like Alzheimer’s.19 Plus, resveratrol fights inflammation, which is good news for your brain’s health.
Safe Dosage Guidelines and Precautions
Stick to the rules on how much resveratrol you take.20 The NIH says not to go over 1,500 milligrams daily for 3 months.20 Too much can upset your stomach. And it might change how your blood clots.20 So, it’s critical to ask a doctor before using it, especially with blood thinners.
Lion’s Mane Mushrooms: A Promising Natural Supplement
Lion’s mane mushrooms are making waves for aiding brain health. They could reduce inflammation, fight anxiety and depression, and boost memory and focus.21 Start with 250 to 500 milligrams a day, slowly up to 1 gram.21 But, be cautious if you’re on blood thinners or getting ready for surgery. These mushrooms might affect blood clotting and cause rashes for some people.
The Lion’s Mane mushroom packs antioxidants, anti-inflammatory compounds, and nerve growth factors.21 Research ties it to enhancing a key protein for brain health and nerve function.21 In a 2020 study, people with mild Alzheimer’s improved notably after taking it for 49 weeks.21
Studies hint Lion’s Mane could fight depression. It might work by reducing inflammation21. Also, it could hinder H. pylori, a harmful gut bacteria.21 Plus, it might help people with type 2 diabetes by influencing enzyme activity21.
Source Links
- https://www.webmd.com/brain/ss/slideshow-brain-supplements
- https://www.aarp.org/health/brain-health/global-council-on-brain-health/supplements/
- https://www.everydayhealth.com/dementia/the-truth-about-brain-health-supplements/
- https://press.aarp.org/2019-06-11-AARP-Report-Discourages-Use-of-Dietary-Supplements-for-Brain-Health
- https://omegaquant.com/are-b-vitamins-good-for-the-brain/
- https://www.healthline.com/health/food-nutrition/vitamin-b-complex
- https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/
- https://www.healthline.com/health/l-theanine
- https://health.clevelandclinic.org/l-theanine
- https://www.cuimc.columbia.edu/news/whats-deal-vitamin-d
- https://qbi.uq.edu.au/blog/2019/03/remembered-take-your-vitamins-how-vitamin-d-can-affect-your-brain
- https://health.clevelandclinic.org/choline-foods
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10025538/
- https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/
- https://www.eatingwell.com/best-creatine-supplements-8655754
- https://www.forbes.com/health/supplements/best-brain-supplements/
- https://www.times-standard.com/2024/01/15/ranking-the-top-6-best-nootropic-brain-booster-health-supplements-to-try-2024/
- https://www.advocate-news.com/2024/02/02/best-nmn-brands-ranked-highly-effective-nmn-supplements-to-try/
- https://www.everydayhealth.com/wellness/lions-mane/guide/
