Advertisements are everywhere. Pills that promise to sharpen your memory, sharpen your focus, and keep your brain young.
If you’re among the 25% of adults over 50 who are taking brain supplements, you might want to pay attention. Most of these products don’t do what you think they are doing.
Here’s the kicker: Supplement manufacturers don’t have to prove that their products actually work. The US Food and Drug Administration allows them to make vague claims about brain health, as long as they avoid mentioning specific diseases. This forces you to get entangled in a maze of marketing gimmicks and wishful thinking.
Take, for example, Prevagen, a highly advertised supplement. Here’s what consumer advocacy site Truth in Advertising (TINA.org) says recently said: :
“A lot has happened in the 10 years since TINA.org began investigating the marketing of Prevagen: TINA.org filed a complaint with the FTC flagging misleading and unproven memory-improvement claims used to market the purported brain supplement; the FTC and New York State later sued Quincy Bioscience, the marketer of Prevagen, for deceptive marketing; the case went to a jury trial; a jury determined that the company had Its memory-improving claims are lacking; a New York district court ordered Quincy to immediately remove the memory description from its marketing and the company appealed the decision.”
Here is a list of other supplements often promoted for improving brain health and what you should consider before taking them.
B vitamins
B vitamins have a real role in keeping your brain active. B6, B12, and folic acid all play important roles in cognitive function. But unless you’re truly deficient in these vitamins or you’re pregnant, taking supplements probably won’t get you any faster.
Research on vitamin B supplements for cognitive enhancement is inconclusive.
It is best to eat green leafy vegetables and other whole foods that naturally contain these nutrients. However, if you have Alzheimer’s in your family, it’s worth talking to your doctor about whether a supplement is right for you.
caffeine pills
Caffeine pills and powder come with real overdose risks that will make anyone think twice. But go ahead and enjoy your morning coffee guilt-free.
Coffee acts as a natural stimulant by blocking adenosine receptors in your brain, which helps you feel more alert and energetic.
The key is moderation. If coffee keeps you up at night or makes you feel like you’re vibrating at a higher frequency than everyone else, you may want to dial it back. But for most people, a proper coffee habit can actually benefit brain health.
L-theanine
L-theanine, a natural amino acid, has the ability to improve mental performance, especially when combined with caffeine. The research looks interesting, including a 2019 study that showed positive results.
But that study included only 30 people.
Until larger studies come out, you might want to brew some green tea instead. It also contains naturally occurring L-theanine and caffeine, as well as antioxidants.
omega-3 fatty acids
People who eat a Mediterranean-style diet rich in omega-3 fatty fish have lower rates of dementia. But when researchers conducted larger studies, including one sponsored by the National Institutes of Health, omega-3 supplements did not live up to the hype.
However, there may be an exception. A 2017 review suggested that people with the APOE4 gene, which increases the risk of Alzheimer’s, could potentially benefit from omega-3 supplements if they start taking them early. For everyone else, eating real fish seems to be the way to go.
Vitamin E
Vitamin E works as an antioxidant, fighting free radicals that damage brain cells. It sounds great in theory, but large studies hoping to prove that vitamin E supplements prevent dementia have mostly come up hollow.
One study found that vitamin E may slow the progression of Alzheimer’s in people who already have the disease.
However, for healthy people wishing to prevent cognitive decline, experts recommend getting vitamin E from food sources such as nuts, seeds and vegetable oils rather than pills.
ginkgo biloba
Ginkgo biloba has been a staple in traditional Chinese medicine for centuries. Modern supplement manufacturers love to promote its brain-boosting potential. But when researchers put it to the test in trials, ginkgo was not successful.
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 early studies showed that it could increase brain power, but these findings did not stand up to scrutiny.
When researchers focused on the highest quality trials, they found no solid evidence that ginseng protects cognitive function. This is another example of how traditional use does not automatically translate into proven benefits in modern contexts.
curcumin
Curcumin, found in turmeric, has generated serious buzz as an antioxidant powerhouse. Some researchers wondered whether this might explain the lower rates of Alzheimer’s in India, where turmeric is heavily included in the diet.
A UCLA study found that people who took curcumin performed better on memory tests and had less buildup of abnormal proteins in their brains. But with only 40 participants, it is far from certain. Other research has not replicated these results, leaving curcumin in the “requires more study” category.
combination supplement
Many memory supplements combine several ingredients into one pill, creating a cocktail of potential interactions. Although some ingredients may work well together, these combinations are difficult to study and potentially risky.
Each supplement you add increases the chance of side effects or dangerous interactions with prescription medications. Before starting any new supplements, talk honestly with your doctor or pharmacist about everything you’re taking.
What Really Works for Brain Health
Most healthy people do not need pills to maintain a sharp mind. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet – rich in vegetables, berries, whole grains and fish – may help support brain health as we age.
Regular physical activity, quality sleep, and management of medical conditions also play important roles.
Don’t underestimate the power of staying socially connected and mentally connected.
Remaining a lifelong learner, maintaining friendships, and challenging your brain with new experiences can do more for your cognitive health than any pill. Plus, these habits benefit not just your brain, but your entire body.
Sometimes you find the best solution in the way you live your life, not in a bottle.
Learn more about how to maintain your brain health in “10 Foods That May Help Fight Dementia” and “Researchers Find 3 Foods That Can Fend Off Dementia – And 1 That Accelerates It.”
