Other supplements and brain health
Beyond multivitamins, there are certain nutrients touted to help with memory and cognition. Popular supplements for brain health include:
- Caffeine
- Coenzyme Q10
- Ginkgo biloba
- Ginseng
- Omega-3 fatty acids
- Turmeric/curcumin
- Vitamin D
Some have been studied more than others. But there’s no proof that any of them are a slam dunk for preventing memory loss. Let’s look at three supplements as examples.
1. Ginkgo biloba. Ginkgo biloba comes from a tree native to China, and its extract contains lots of antioxidants, which are substances that may help prevent cell damage in the body. One older, small study looked at older adults with mild age-related memory impairment. Those who took ginkgo biloba performed better on cognitive tests…
2. Vitamin D. Your body doesn’t need ginkgo biloba to survive. But it does require vitamin D to function properly. And some studies have found a link between low levels of vitamin D and memory problems.
Does that mean that taking more vitamin D could boost cognition? A few small studies have suggested that vitamin D supplements might improve some brain function. But again, the evidence just isn’t there to say vitamin D pills can protect against dementia. A recent large study showed no difference in cognitive function in people taking vitamin D for two years compared to a placebo control group. This is why GCBH, the independent research group, doesn’t recommend taking vitamin D to improve memory.
Still, vitamin D is an essential nutrient. And approximately 35% of adults in the United States don’t get enough of it. A simple blood test can confirm whether you’re one of them. If so, your doctor may recommend a vitamin D supplement.
3. Omega-3 fatty acids. Many claim that these buzzy nutrients are essential fats for brain health. But your body doesn’t make them on its own. Omega-3s are plentiful in fatty fish (like salmon), as well as flax and chia seeds. Because many people don’t get enough in their diet, doctors sometimes recommend taking a supplement.
There has been contradictory research on the benefits. But a few recent reviews — which looked at data from multiple studies — do suggest increasing omega-3 may be worth it for brain health…
According to another review in Cureus, omega-3s improved memory, cognitive well-being, and blood flow in the brain. These researchers, however, did encourage dietary intake of omega-3s versus supplements, if possible. They noted that fish have the highest concentrations of DHA and another important omega-3 fat, EPA.
The bottom line: There is hope that certain supplements might help keep your brain sharp as you age. But right now, we need more research to prove it.
Of course, if you’re curious about trying a supplement, your doctor can help you weigh the pros and cons. They can also talk to you about the many other things you can do to boost brain health. That includes prioritizing sleep, eating colorful foods, moving your body, and spending time with friends and family. As you keep your brain active, you’ll also be strengthening your overall health.
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Additional sources:
Survey on supplement use in older adults: AARP
U.S. supplement market: Grand View Research
Study on Prevagen’s claims: The Senior Care Pharmacist
Global Council on Brain Health report: The Real Deal on Brain Health Supplements
Large multivitamin study: Alzheimer’s & Dementia
Small ginkgo studies showing benefits: Clinical Therapeutics
Larger trial on ginkgo: JAMA
Review of research on ginkgo and dementia: Journal of Ethnopharmacology
Large trial on vitamin D: Nature Scientific Reports
Vitamin D deficiency: Cleveland Clinic
Study review on omega-3s and dementia: American Journal of Nutrition
Study review on omega-3s and memory: Cureus