The FDA often does not even review supplements before they go to market. Supplement manufacturers are thus responsible for ensuring their products are safe and that their claims are truthful.

An extensive review of current supplements on the market was performed by surveying memory products for sale at local and national pharmacies and grocery stores.

A list of supplements was compiled and the ingredients in these memory supplements were reviewed. The 18 most common ingredients in these supplements were identified. Each of the supplements included at least one of the 18 most common ingredients.

Scientific data relative to these ingredients and their effect on memory was searched using PubMed and Cochrane library databases. Currently, there is no compelling evidence for use of apoaequorin, coenzyme Q10, coffee extracts, L-theanine, omega-3 fatty acids, vitamin B6, vitamin B9, or vitamin B12 supplementation for memory.

On the other hand, there is some current evidence for memory benefit from supplementation with ashwagandha, choline, curcumin, ginger, Lion's Mane, polyphenols, phosphatidylserine, and turmeric. Proper diet is one — fresh fruits and veggies, whole grains, and natural proteins — while regular exercise and social outings are some others.

Are there supplements for brain health? Short answer: Yes. Supplements provide a variety of nutrients, including isolated quantities of specific vitamins, minerals, herbs, and probiotics. Additionally, overdosing on vitamins is possible and, in some cases, can be toxic.

Before considering supplements of any kind, talk to your doctor to determine not only what nutrients and doses will support your specific needs, but also whether you even need them in the first place.

So, before we get into the best supplements for brain health, make sure to:. So, which nutrients are best for your brain health? Some support better memory, alertness, and creativity. Others slow down the development of major mental health conditions. No one nutrient can do it all, but here are 3 — all available in supplement form — to help sharpen your mental edge.

As far as brain supplements go, omega-3 fatty acids are a great place to start. Omega-3s bring a bit of everything, including improved brain function, memory, and reaction times. In fact, omega-3s promote brain health both during pregnancy and early life — making it an important nutrient for expectant parents and newborns alike.

Fatty fish like salmon, trout, and herring are excellent sources of omega-3s. Sardines are among the fish with the lowest levels of mercury. Not a fish fan? More research is needed to completely understand the effects of vitamin D on the brain, but we know a lot about what happens when we get just the right amount.

Interestingly enough, sunlight stimulates your skin to produce vitamin D, which makes a 5- to minute walk outside an excellent — and easy — daily dose. Vitamin D is also available in many different foods, including cold-water fish salmon, sardines, tuna , egg yolks, and breakfast basics like milk and cereal.

Like vitamin D, vitamin B12 has so many mental benefits.

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August 8, Forget about those over-the-counter products that promise better memory. The problem? There's no solid proof any of them work. A combination of nutrients Many brain supplements focus on omega-3 fatty acids such as those found in fish oil , vitamin E, various B vitamins, or various combinations.

Here's a summary of what science has found so far and what it means. Omega-3 fatty acids fish oil There are three types of omega-3s: eicosapentaenoic acid EPA and docosahexaenoic acid DHA — which are found mostly in fatty fish like salmon and mackerel — and alpha-linolenic acid ALA , which is found in leafy green vegetables Brussels sprouts, spinach , vegetable oils canola, soybean , and nuts and seeds walnuts, flaxseeds.

What the leaves say about ginkgo biloba The fan-shaped leaves of the ginkgo tree are used in traditional Chinese medicine to treat all kinds of ailments.

Thinking about supplements So, the question remains: with no evidence, why do people still buy in to brain health supplements? Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content. Staying Healthy.

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Free Healthbeat Signup Get the latest in health news delivered to your inbox! Newsletter Signup Sign Up. Close Thanks for visiting. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

I want to get healthier. Carnitine: Derived from an amino acid, carnitine plays a major role in energy metabolism and production. Systematic reviews have found insufficient evidence to recommend carnitine supplementation in people with cognitive decline.

Choline: Considered an essential nutrient, choline has many functions, particularly the regulation of memory. Choline supplementation appears to improve memory in healthy adults, people with subjective memory complaints, and those with dementia.

Coenzyme Q Also called ubiquinone, CoQ10 is known to have antioxidant properties. However, no reliable evidence has been obtained on CoQ10 supplementation ameliorating neurodegeneration and preventing dementia.

Coffee extracts: Coffee extracts and caffeine appear to boost short-term memory. Ginger: Some components of ginger, a plant that has been used as food and spice for hundreds of years, may have health benefits such as anti-inflammatory effects. Ginger may also enhance cognitive function.

A randomized, double-blind, placebo -controlled study concluded that ginger improves working memory in middle-aged, healthy women. Ginkgo biloba: Though Ginkgo leaf extracts have various alternative medicine uses e. L-Theanine: L-theanine, found in green tea, is an amino acid.

Though a few studies have shown potential memory improvement with green tea, the beverage contains other psychoactive compounds e.

Huperzine A: Huperzine A, an herb derived from Chinese club moss, has potent acetylcholinesterase inhibitory activity. Possibly, although the quality of research evidence is low. However, given the small samples and small effect sizes, the results are only preliminary. Other polyphenols: One reason for the potential benefits of many memory supplements, including some already discussed, is the presence of flavonoids.

These are a subclass of polyphenols, which research suggests have protective effects in cardiovascular and neurodegenerative diseases e. Foods rich in polyphenols include grapes, red wine, berries, and cocoa beans.

Phosphatidylserine: Phosphatidylserine is a lipid and a component of the cell membrane. Limited research indicates it reduces memory impairment and cognitive dysfunction in older people. Turmeric: Turmeric is a spice that contains curcumin, a polyphenol.

A systematic review concluded that curcumin supplementation was associated with improvement in working memory. However, compared to the control group, people taking curcumin reported experiencing more gastrointestinal adverse events e. Vitamin B: Some vitamins, such as B9 and B12, play an important role in nerve and brain health.

Nevertheless, there is a lack of scientific evidence showing the benefits of vitamin B supplementation on cognitive functioning in healthy adults. Vitamin D: Aside from promoting calcium absorption and the formation of strong bones, vitamin D may play a role in brain function.

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Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Zohra Ashpari — Updated on October 6, Vitamin B12 Vitamin E Other supplements Best ways Lifestyle choices that harm memory. How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process. Was this helpful? Can a tablet really boost your memory? Vitamin B Vitamin E. Other supplements that may help. Best ways to help your memory. Lifestyle choices that harm memory.

It has also benefitted people experiencing a mild decline in brain function 5 , 6 , 7. However, in people with depression, it has been associated with benefits like improved mood 8 , 9 , 10 , 11 , Taking fish oil, which contains both these fats, has been shown to help reduce the decline in brain function associated with aging 13 , 14 , 15 , 16 , Overall, the best way to get the recommended amount of omega-3 fatty acids is by eating two portions of oily fish per week You can find many supplements online.

More research is required to find out how much and what ratios of EPA and DHA are beneficial. But taking 1 gram per day of combined DHA and EPA is generally recommended to maintain brain health Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits like grapes, raspberries and blueberries.

If this is true, this treatment could slow down the decline in brain function you experience as you get older Animal studies have also shown that resveratrol can improve memory and brain function 24 , Additionally, one study on a small group of healthy older adults found that taking mg of resveratrol per day for 26 weeks improved memory In animals, resveratrol supplements have been shown to improve memory and brain function.

Creatine is a natural substance that plays an important role in energy metabolism. Caffeine is a natural stimulant most commonly found in tea, coffee and dark chocolate. It works by stimulating the brain and central nervous system, making you feel less tired and more alert In fact, studies have shown that caffeine can make you feel more energized and improve your memory, reaction times and general brain function 29 , 30 , For most people, single doses of around — mg per day are generally considered safe and are enough to benefit health 32 , 33 , However, taking too much caffeine can be counterproductive and has been linked with side effects such as anxiety, nausea and trouble sleeping.

Caffeine is a natural stimulant that can improve your brain function and make you feel more energized and alert. Phosphatidylserine is a type of fat compound called a phospholipid, which can be found in your brain 35 , You can easily buy these supplements online.

Studies have shown that taking mg of phosphatidylserine three times per day could help reduce age-related decline in brain function 38 , 39 , 40 , Additionally, healthy people who take phosphatidylserine supplements of up to mg per day have been shown to have improved thinking skills and memory 42 , However, larger studies need to be carried out before its effects on brain function can be fully understood.

Phosphatidylserine supplements could improve your thinking skills and memory. They could also help combat the decline in brain function as you age. However, further study is needed. Acetyl-L-carnitine is an amino acid produced naturally in your body.

It plays an important role in your metabolism, particularly in energy production. Taking acetyl-L-carnitine supplements has been claimed to make you feel more alert, improve memory and slow down age-related memory loss These supplements can be found in vitamin stores or online.

Some animal studies have shown that acetyl-L-carnitine supplements can prevent age-related decline in brain function and increase learning capacity 45 , In humans, studies have found that it may be a useful supplement for slowing the decline in brain function due to age.

Its effects in healthy people are unknown. Ginkgo biloba is an herbal supplement derived from the Ginkgo biloba tree. Despite the widespread use of ginkgo biloba, results from studies investigating its effects have been mixed. Some studies have found that taking ginkgo biloba supplements can help reduce age-related decline in brain function 54 , 55 , One study in healthy middle-aged people found that taking ginkgo biloba supplements helped improve memory and thinking skills 57 , However, not all studies have found these benefits 59 , Ginkgo biloba may help improve your short-term memory and thinking skills.

It may also protect you from age-related decline in brain function. However, results are inconsistent. Bacopa monnieri is a medicine made from the herb Bacopa monnieri.

People generally take about mg per day and it may take around four to six weeks for you to notice any results. Studies of Bacopa monnieri also show that it may occasionally cause diarrhea and an upset stomach.

Because of this, many people recommend taking this supplement with food Bacopa monnieri has been shown to improve memory and thinking skills in healthy people and in those with a decline in brain function.

Rhodiola rosea is a supplement derived from the herb Rhodiola rosea , which is often used in Chinese medicine to promote well-being and healthy brain function. People taking Rhodiola rosea have been shown to benefit from a decrease in fatigue and improvement in their brain function 72 , 73 , However, results have been mixed A recent review by the European Food Safety Authority EFSA concluded that more research is required before scientists can know if Rhodiola rosea can reduce tiredness and boost brain function Rhodiola rosea may help improve thinking skills by reducing fatigue.

However, more research is needed before scientists can be certain of its effects. S-Adenosyl methionine SAMe is a substance that occurs naturally in your body. It may be useful for enhancing the effects of some antidepressants and reducing the decline in brain function seen in people who have depression 77 , 78 , More recently, a study found that, in some instances, SAMe may be as effective as some types of antidepressant medications SAMe could be useful for improving brain function in people with depression.

There is no evidence it has this effect in healthy people. However, note that many brain-boosting supplements are only effective for people who have a mental condition or are deficient in the supplemented nutrient.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Having poor memory can be frustrating. You can use these 14 lifestyle and dietary tips to help improve your memory naturally. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.

The effect was more pronounced in participants with underlying cardiovascular disease. The results of the new study are consistent with another recent COSMOS study of more than 2, older adults that found that taking a daily multivitamin improved overall cognition, memory recall, and attention, effects that were also more pronounced in those with underlying cardiovascular disease.

Though the researchers did not look at whether any specific component of the multivitamin supplement was linked to the improvement in memory, the findings support growing evidence that nutrition is important for optimizing brain health as we age.

The study, titled " Multivitamin supplementation improves memory in older adults: A randomized clinical trial ," was published in the American Journal of Clinical Nutrition. All authors: Lok-Kin Yeung Columbia , Daniel M. Sloan Columbia , Howard D.

Brickman Columbia. The study was supported by grants from Mars Edge, a segment of Mars Inc. Multivitamins were supplied by Pfizer. Multivitamin Improves Memory in Older Adults, Study Finds.

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