The studies done by manufacturers aren’t always well-designed, Smith says. Supplements are loosely regulated in the U.S., so there’s no guarantee they do what they claim to do. What about all those over-the-counter brain supplements that claim they’re proven to benefit your brain? “Take those claims with a grain of salt,” Smith says. In other words, you should probably skip this herb. Plus, ginkgo could interact negatively with other medications. And in people who already had dementia, ginkgo didn’t do anything to slow the rate of cognitive decline. But a large study of more than 3,000 participants found that ginkgo was no better than a placebo at preventing dementia in older adults. Ginkgo is an herb that’s long been popular as a supplement for cognitive health. Vitamin D is a good one to discuss with your physician. That being said, vitamin D is the “sunshine vitamin” and many of us aren’t getting enough. But while these vitamins are important for overall health, there’s no evidence that they boost memory, cognition or brain health. Vitamins A, C and D are often included in products that claim to benefit the brain. Instead of supplements, she recommends a vitamin E-rich diet, with foods like nuts, seeds, dark green leafy vegetables and vegetable oils like sunflower and corn oil. “High doses of vitamin E supplements are associated with an increased risk of death,” Smith says. What’s more, too much vitamin E can be harmful. But it’s not clear whether supplements would have the same benefit. In people who already have dementia, a daily supplement of vitamin E may slow the rate of decline.Īnd there’s some evidence that people who eat a diet rich in vitamin E may be less likely to develop dementia. Vitamin E is an antioxidant that protects your cells from damage. “If you are taking a daily multivitamin, it’s likely providing enough B-12, but it’s always best to discuss supplements with your physician before taking,” she says. In that case, a supplement could benefit overall health, including brain health. Some older adults are deficient in B12, however. Most people get plenty of B vitamins from their diet, Smith says. But so far, there isn’t evidence that B vitamins improve cognition or prevent dementia. Researchers have explored the link between cognition and vitamins B6, B9 and B12. It’s probably a better bet to just order the salmon. “But there’s not enough research to say that a supplement has the same benefits as omega-3 fatty acids from foods,” Smith says. Omega-3 fatty acids are important for heart health, and scientists are studying whether they may also benefit the brain. They’re found in fatty fish, shellfish and plant sources like walnuts and flaxseed. Omega-3s are a type of healthy fats that are important for several body functions. Still, you might be wondering about the link between common brain booster ingredients and brain health. “Taking just one or two of those vitamins or chemicals isn’t going to be a cure-all.” “There are more than 25,000 bioactive substances in food, which work together to protect your body including your brain and processes that affect your brain,” Smith says. But much of the evidence comes from research on food and diet, not supplements, Smith says. Many of the ingredients in brain health supplements have been tied to brain health in some way. Here’s what you should know before you buy supplements for your brain. “We don’t yet have the data we need to make a recommendation about whether brain supplements work. Policyīut can popping a pill really boost your brainpower? “The research in this area is in its infancy,” says dietitian Maxine Smith, RDN, LD. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
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