The ads are everywhere. Pills that promise to sharpen your memory, boost your focus and keep your brain young.
If you’re among the 25% of adults over 50 taking brain supplements, you might want to take note. Most of these products don’t do what you think they’re doing.
Here’s the kicker: Supplement makers do not have to prove their products actually work. The U.S. Food and Drug Administration lets them make vague claims about brain health as long as they steer clear of mentioning specific diseases. That leaves you sorting through a maze of marketing speak and wishful thinking.
For example, take Prevagen, a heavily advertised supplement. Here’s what consumer advocacy site Truth In Advertising (TINA.org) recently said:
“In the 10 years since TINA.org started investigating Prevagen’s marketing, a lot has happened: TINA.org filed a complaint with the FTC flagging deceptive and unsubstantiated memory-improvement claims used to market the purported brain supplement; the FTC and state of New York later sued Quincy Bioscience, the marketer of Prevagen, for deceptive marketing; the case went to a jury trial; a jury determined that the company lacked support for its memory-improvement claims; the New York district court ordered Quincy to immediately remove the memory statements from its marketing; and the company appealed the decision.”
Here’s a list of other supplements often touted to improve brain health and what you should consider before taking them.
B vitamins
B vitamins have a real job in keeping your brain humming along. B6, B12 and folic acid all play important roles in cognitive function. But unless you’re actually deficient in these vitamins or pregnant, popping a supplement probably won’t make you any sharper.
Research into B vitamin supplements for cognitive enhancement remains inconclusive.
You’re better off loading up on leafy greens and other whole foods that naturally contain these nutrients. If Alzheimer’s runs in your family, though, it is worth having a conversation with your doctor about whether supplementation makes sense for you.
Caffeine pills
Caffeine pills and powders come with real overdose risks that should make anyone think twice. But go ahead and enjoy your morning cup of coffee guilt-free.
Coffee acts as a natural stimulant by blocking adenosine receptors in your brain, which helps you feel more alert and energized.
The key is moderation. If coffee keeps you up at night or makes you feel like you are vibrating at a higher frequency than everyone else, you might want to dial it back. But for most people, a reasonable coffee habit could actually benefit brain health.
L-theanine
L-theanine, a natural amino acid, appears to have potential for improving mental performance, especially when paired with caffeine. The research looks intriguing, including a 2019 study that showed positive results.
But that study only included 30 people.
Until larger studies come along, you might want to brew some green tea instead. It naturally contains both L-theanine and caffeine, plus antioxidants.
Omega-3 fatty acids
People who eat Mediterranean-style diets rich in omega-3 fatty fish tend to have lower dementia rates. But when researchers conducted large studies, including one sponsored by the National Institutes of Health, omega-3 supplements didn’t live up to the hype.
There might be an exception, though. A 2017 review suggested people with the APOE4 gene, which increases Alzheimer’s risk, could potentially benefit from omega-3 supplements if they start taking them early enough. For everyone else, eating actual fish appears to be the way to go.
Vitamin E
Vitamin E works as an antioxidant, fighting free radicals that might damage brain cells. Sounds great in theory, but large studies hoping to prove vitamin E supplements prevent dementia have come up mostly empty.
One study did find vitamin E might slow Alzheimer’s progression in people who already have the disease.
For healthy folks looking to prevent cognitive decline, though, experts recommend getting vitamin E from food sources like nuts, seeds and vegetable oils rather than pills.
Ginkgo biloba
Ginkgo biloba has been a staple in traditional Chinese medicine for centuries. Modern supplement makers love to tout its brain-boosting potential. But when researchers put it to the test in trials, ginkgo didn’t deliver.
The Ginkgo Evaluation Memory study followed 3,000 older adults and found no evidence that ginkgo prevents or slows dementia.
Ginseng
Often paired with ginkgo in brain supplements, ginseng comes from the same tradition of Asian medicine. Some initial studies suggested it might boost brain power, but these findings did not hold up under scrutiny.
When researchers focused on the highest-quality trials, they found no convincing evidence that ginseng protects cognitive function. It is another example of how traditional use does not automatically translate to proven benefits in modern contexts.
Curcumin
Curcumin, found in turmeric, has generated serious buzz as an antioxidant powerhouse. Some researchers wondered if it might explain lower Alzheimer’s rates in India, where turmeric features heavily in the cuisine.
A UCLA study found people taking curcumin performed better on memory tests and had less abnormal protein buildup in their brains. But with only 40 participants, it is far from definitive. Other research has not replicated these results, leaving curcumin in the “needs more study” category.
Combination supplements
Many memory supplements combine multiple ingredients into one pill, creating a cocktail of potential interactions. While some ingredients might work well together, these combinations are harder to study and potentially riskier to take.
Every supplement you add increases the chance of side effects or dangerous interactions with prescription medications. Before starting any new supplement regimen, have an honest conversation with your doctor or pharmacist about everything you’re taking.
What actually works for brain health
Most healthy people don’t need pills to maintain sharp minds. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet — rich in vegetables, berries, whole grains and fish — can support brain health as you age.
Regular physical activity, quality sleep and managing medical conditions all play crucial roles too.
Don’t underestimate the power of staying socially connected and mentally engaged.
Being a lifelong learner, maintaining friendships and challenging your brain with new experiences might do more for your cognitive health than any pill ever could. Plus, these habits benefit your entire body, not just your brain.
Sometimes you find the best solutions in how you live your life, not in a bottle.
Learn more about how to maintain your brain health in “10 Foods That Might Help Fight Off Dementia” and “Researchers Find 3 Diets That May Ward Off Dementia — and 1 That Hastens It.”
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