The Best Supplements For Brain Health

If you're looking to understand what to look for in a brain supplement, as well as understand the reality of what brain supplements can, and cannot do, then you're in the right place. Whether you're hoping to think faster, feel calmer, get more done or feel more like your younger self, then we'll help you understand how much the right supplements may help. Often the benefits are more subtle than advertisers might suggest, and there are a great many products out there with either the wrong ingredients for your needs, or simply too little of the right ingredients to make any real difference. But with the right information it's simple to find the right product, or combination of products for your particular needs.

What The Right Supplements Can Do For The Brain

Your brain requires many things to operate effectively, including amino acids to support neurotransmitters, fat to maintain membranes, a wide range of vitamins and minerals to support enzymes, as well as numerous chemicals. Should any of those elements become present in sub-optimal amounts then the effects can be significant. Thinking can slow down, memory recall can become difficult and mood can dip. With that context in mind, supplements can play one, or more, of several roles:

• Restore specific deficits. For example, if you're deficient in B12, magnesium or omega-3, you'll experience reduced mental performance. Fortunately, addressing these deficits is relatively simple with the right diet and/or supplementation. In most cases this can be done simply and quickly, within just a few weeks [1-3].
• Buffering stress. There are a number of proven herbs and amino acids that can be effective in helping you perform mentally, even when stress or anxiety would normally build up. For example, in the run up to exams, work deadlines, or too many late working sessions. Supplements that can play a role in this area include tyrosine, rhodiola and l-theanine (often in combination with caffeine, either in supplement form, or through beverages such as coffee or tea) [4,5,12].
• Brain health, particularly over the longer-term. There are supplements, or ingredients that are proven to work in maintaining brain health over the longer-term. Phosphatidylserine, circumin and DHA are all widely accepted as being effective in this regard, however, it's helpful to think of them as effective in providing on-going brain maintenance and performance support, rather than upgrading your brain to a whole new level. They have all been shown to be effective in slowing the rate of age-related decline across a number of multi-year clinical studies [2,7,8].

What Supplements Cannot Do For The Brain

Brain supplements can be very helpful and lead to real measurable improvements across a range of cognitive attributes. However, it's important to understand that they're not a cure all. They can't for example replicate ADHD medication, cure Alzheimer's, negate the impact of too little sleep, or lead to an instantaneous increase in intelligence. A much more helpful way to think about brain supplements and nootropic ingredients more broadly, is that they can be helpful in making incremental improvements to cognitive functions over time. Any claims of incredible changes to the brain health or cognitive performance are often best treated with caution, or skepticism. Just remember there's no such thing as a magic pill. With that said, let's discuss what can be effective.

Brain Supplements and Their Roles

1. Citicoline (CDP-Choline)

Citicoline in simple terms helps improve the brain's ability to send messages. Citicoline is comprised of choline and cytidine. Choline is converted to acetylcholine, whilst cytidyne plays a key role in building and maintaining cell membranes. A number of studies have shown that 250-500mg is effective in improving attention, mental processing speed and accuracy [9]. All of which means notable improvements to focus.

2. Bacopa Monnieri

Bacopa is a herb that's been in use for a very long time, most significantly within Ayurvedic medicine. Its cognitive effects are well documented, but it's important to understand that 300mg is required for perceivable improvements to memory. Many supplements only use a fraction of the required amount, often hiding this fact within a proprietary blend. Studies have shown that recall of words improves measurably over 8 weeks, reducing the 'tip of the tongue' frustration of slow recall [6]. Bear in mind the positive effects build over time, meaning it can feel like nothing is improving for several weeks, after which steady improvements then build.

3. Lion's Mane Mushroom

Named for its shaggy appearance, lion's mane is a fungus that works to increase nerve-growth factor (commonly referred to as NGF). Key to realizing its benefits for recall and mood is taking over 500mg daily. In studies with older cognitively impaired adults, results showed increased recall and improved mood [11]. Somewhat anecdotally, many people also claim it works to improve mental energy, but few studies exist to definitively validate its effects in this area, not least because it's a somewhat subjective measure that's challenging to isolate in studies.

4. L-Theanine and Caffeine

L-theanine is proven to support feelings of calm focus. It's often paired with caffeine (either in supplement form, or more commonly through drinking of coffee or tea), as this can further increase focus, whilst mitigating the jittery feeling that often accompanies caffeine consumption. For l-theanine's benefits to take effect, 200mg has been shown to be effective in clinical studies [12]. L-theanine's effects require 200mg and caffeine tends to provide measurable effects at 60-100mg.

5. Rhodiola Rosea

Rhodiola (specifically Rhodiola rosea) is a root based nootropic grown in the cold mountains of the Northern Hemisphere. It's proven to be effective in mitigating the effects of stress, particularly by reducing mental fatigue during periods of intense cognitive load. This means it helps maintain mental performance during challenging or stressful situations [5]. 200mg is needed for its effects to be measurable.

6. Creatine Monohydrate

Whilst creatine has been a popular supplement for some time now, it's still most frequently taken by gym goers due to its well-documented benefits for muscle grwoth and recovery. However, it's also an effective brain supplement, as it's been shown to help improve memory and reasoning scores [15]. It's most commonly found in powder form as it requires 3-5g per day to be effective. As it's tasteless it can simply be added to any beverage, including just water.

7. Omega-3 DHA/EPA

Omega-3 is comprised of two parts, DHA and EPA. DHA is important for the brain, as it essentially helps improve hippocampal volume and can be effective in slowing cognitive decline. Whilst the improvements are modest, clinical trials have shown 500mg daily can help preserve memory, especially in adults over 55 years of age [2]. For best absorption and minimal burps, choose a triglyceride-based fish oil.

8. Panax Ginseng

The ginsenosides in ginseng help neurotransmitters and blood flow. Studies have shown that 100mg is effective in reducing reaction times and helping support mood during high pressure or stressful situations [14]. 

9. Ginkgo Biloba

Ginkgo help increase blood flow to the brain, by slightly thinning blood and widening blood vessels. This has been shown to lead to staistically significant increases in mental processing speed among older adults [15]. Some caution is advised if you already use blood thinners.

10. Acetyl L-Carnitine

A daily dose of 750-1500mg of Acetyl L-Carnitine (ALCAR) helps increase mitochondrial energy, which in turn alleviates brain fog, as measured in clinical studies of adults over 40 [16].

11. Phosphatidylserine

Phosphatidylserine (PS) has been shown to be effective when dosed at 100mg daily [7]. Clinical studies have shown supplementation of 100mg of PS improved arithmetic scores and reduced instances of confusion.

12. Magnesium L-Threonate

At doses of 1500mg (144mg of elemental Mg), magnesium l-threonate has been shown to help improve working memory after 12 weeks of supplementation. 

Supplements Widely Marketed But With Limited Evidence or Adverse Risks

1. Apoaquorin

Prevagen's flagship ingredient hasn't been shown to be effective in supporting memory or cognitive function. Regulators have warned Prevagen's makers about overclaims [26], resulting in the company's marketing now making very few direct claims. Consumers however still recall the company's historical advertising and may be at risk of expecting more from this ingredient than it will deliver.

2. Proprietary Blends

Many brain supplements use the practice of hiding ingredient dosages in 'proprietary blends'. This hides the details of how much of each ingredient is actually in the supplement, principally to increase the perception of a product's effectiveness, despite many or all ingredients only being present in nominal amounts - amounts far below the amounts shown to be necessary in clinical studies.

References and Further Reading

1. O’Leary F, et al. “Vitamin B12 status, cognitive decline and dementia.” Appl Physiol Nutr Metab 2012;37(5):1058‑67. https://doi.org/10.1139/h2012-087
2. Yurko‑Mauro K, et al. “Beneficial effects of docosahexaenoic acid on cognition in age‑related cognitive decline.” Alzheimer’s Dement 2010;6(6):456‑64. https://doi.org/10.1016/j.jalz.2010.01.013
3. Kennedy DO. “B‑vitamins and the brain: mechanisms, dose and efficacy.” Nutrients 2016;8(2):68. https://doi.org/10.3390/nu8020068
4. Deijen JB, et al. “Tyrosine improves cognitive performance during stress.” Brain Res Bull 1994;33(3):319‑23. https://doi.org/10.1016/0361-9230(94)90038-8
5. Darbinyan V, et al. “Rhodiola rosea in stress‑induced fatigue—a multi‑site study.” Phytomedicine 2000;7(5):365‑71. https://doi.org/10.1016/S0944-7113(00)80055-0
6. Stough C, et al. “Chronic effects of Bacopa monniera on cognition.” Psychopharmacology 2001;156:481‑4. https://doi.org/10.1007/s002130100815
7. Crook TH, et al. “Phosphatidylserine in age‑associated memory impairment.” Neurology 1991;41(5):644‑9. https://doi.org/10.1212/WNL.41.5.644
8. Cox KH, et al. “Curcumin improves working memory and mood.” J Psychopharmacol 2015;29(5):642‑51. https://doi.org/10.1177/0269881114552744
9. Abhijit SD, et al. “Citicoline: pharmacological profile and clinical uses.” Clin Interv Aging 2011;6:229‑36. https://doi.org/10.2147/CIA.S11513
10. Bellar D, et al. “GPC increases growth hormone secretion and performance.” J Int Soc Sports Nutr 2015;12:40. https://doi.org/10.1186/s12970-015-0103-y
11. Mori K, et al. “Cognitive improvement by Hericium erinaceus.” Phytother Res 2009;23(3):367‑72. https://doi.org/10.1002/ptr.2634
12. Haskell CF, et al. “L‑theanine and caffeine improve cognition and mood.” Nutr Neurosci 2008;11(4):193‑8. https://doi.org/10.1179/147683008X301513
13. Chandrasekhar K, et al. “Ashwagandha stress study.” Indian J Psychol Med 2012;34(3):255‑62. https://doi.org/10.4103/0253-7176.106022
14. Reay JL, et al. “Panax ginseng improves working memory.” Int J Psychophysiol 2005;56(2):159‑66. https://doi.org/10.1016/j.ijpsycho.2004.11.003
15. Rae C, et al. “Creatine improves cognitive performance.” Proc R Soc B 2003;270:2147‑50. https://doi.org/10.1098/rspb.2003.2492
16. Malaguarnera M, et al. “L‑acetylcarnitine improves cognitive deficits.” Arch Gerontol Geriatr 2007;44(2):179‑85. https://doi.org/10.1016/j.archger.2006.04.006
17. Molyneux SL, et al. “CoQ10 supplementation improves cognitive function in statin users.” Neuropsychiatr Dis Treat 2020;16:331‑43. https://doi.org/10.2147/NDT.S242079
18. Nakano M, et al. “PQQ improves mental processing.” Food Style 21 2009;13(7):50‑3. https://doi.org/10.1016/j.jnutbio.2011.12.003
19. Slutsky I, et al. “Elevating brain magnesium enhances learning and memory.” Neuron 2010;65(2):165‑77. https://doi.org/10.1016/j.neuron.2009.12.026
20. Witte AV, et al. “Resveratrol supplementation improves hippocampal connectivity.” J Neurosci 2014;34(23):7862‑70. https://doi.org/10.1523/JNEUROSCI.0385-14.2014
21. Grønborg IM, et al. “Zinc status and cognitive function.” Nutrients 2020;12(9):2612. https://doi.org/10.3390/nu12092612
22. de Bruin EA, et al. “Phospholipids + DHA + UMP enhance cognition.” Prostaglandins Leukot Essent Fatty Acids 2014;91(3):81‑90. https://doi.org/10.1016/j.plefa.2014.02.003
23. Berman MH, et al. “N‑acetyl cysteine improves cognition in MS fatigue.” Neurology 2016;86(2):151‑8. https://doi.org/10.1212/WNL.0000000000002230
24. Sarris J, et al. “SAMe for mood and cognitive function.” CNS Drugs 2020;34(1):1‑11. https://doi.org/10.1007/s40263-019-00673-7
25. García‑Pérez ME, et al. “Saffron and cognition.” Nutr Neurosci 2022;25(9):1982‑92. https://doi.org/10.1080/1028415X.2021.1955943
26. Snow AL, et al. “Apoaequorin trial in healthy adults.” J Alzheimers Dis 2016;51(4):1419‑29. https://doi.org/10.3233/JAD-160536
27. Dimond SJ, Brouwers EM. “Piracetam increases human memory.” Psychopharmacologia 1976;49(4):307‑9. https://doi.org/10.1007/BF00426834