Brain health supplements may support normal memory and cognitive function, especially when they correct a nutritional deficiency or address an individual need. However, no supplement can prevent, treat, or reverse dementia, and a higher dose is not always better.
David Haase, MD, selected the following five categories because each plays a role in the brain or nervous system. The appropriate choice and dose depend on factors such as diet, medications, laboratory results, medical history, and the reason a person is considering taking a supplement.
If you have noticed new or progressive changes in memory, language, judgment, balance, mood, or the ability to perform everyday activities, supplements should not replace a medical evaluation.
Watch David Haase, MD, explain these five supplements for brain health:
How These Brain Health Supplements Were Selected
Four questions were considered when developing this list:
- Does the nutrient or compound play a recognized role in the brain or nervous system?
- Are there relevant human studies, rather than laboratory research alone?
- Are the limitations of that research understood?
- Can the supplement be used safely when considering the person’s medications, health conditions, and nutritional needs?
The evidence is not equally strong for every supplement listed below. Some may be more useful when a deficiency exists. Others are promising, but there is still limited evidence that they improve memory in healthy adults.
1. Omega-3 Fatty Acids
Omega-3 fatty acids include EPA and DHA. DHA is an important structural component of the brain. EPA and DHA also participate in processes related to cell membranes and inflammation.
What the Evidence Indicates
Eating fish and maintaining an adequate omega-3 intake can be part of a dietary pattern that supports brain health. Some observational studies have found associations between greater fish consumption or higher omega-3 levels and certain measures of cognitive health.
However, clinical trials of omega-3 supplements have produced mixed results. An association between omega-3 levels and brain health does not prove that taking fish-oil capsules will improve memory or prevent cognitive decline.
Who Might Consult a Professional About Omega-3 Supplements?
It may be appropriate to speak with a healthcare professional if a person rarely eats fatty fish, has a documented nutritional need, or is considering omega-3s as part of a broader cardiovascular and nutritional plan.
Important Precautions
Fish-oil supplements can cause gastrointestinal discomfort and interact with medications that affect blood clotting. Product quality, EPA and DHA content, dosage, and independent third-party testing should be considered before use.
MaxWell Clinic’s Creating Health store offers OmegaClean MonoMax 650EC. Review the EPA and DHA content, serving size, ingredients, and precautions with a healthcare professional before deciding whether it is appropriate for you.
2. Phytonutrients
Phytonutrients are natural compounds found in plants. A varied diet that includes vegetables, fruits, herbs, spices, legumes, nuts, and seeds provides many of these compounds, along with fiber and other nutrients.
Curcumin and cat’s claw are sometimes marketed as brain health supplements, but the evidence for each should be evaluated separately.
Curcumin
Curcumin is a component of turmeric that has been studied for its anti-inflammatory and antioxidant activity. Laboratory findings have created interest in its possible neurological applications, but clinical evidence does not demonstrate that curcumin supplements remove amyloid plaques, prevent Alzheimer’s disease, or reliably improve memory.
Curcumin also has limited natural absorption. Formulations designed to increase its absorption may change how the product acts and may also alter its interaction profile.
Cat’s Claw
Cat’s claw has been investigated primarily in laboratory studies and preliminary research. Claims that it removes amyloid or tau protein from the human brain go beyond the available clinical evidence. It should not be presented as a proven treatment or preventive measure for cognitive decline.
Important Precautions
Concentrated plant extracts can interact with medications and medical conditions. Curcumin may not be appropriate for some people with bleeding risks, gallbladder conditions, or certain medication regimens.
Cat’s claw may affect immune-system activity. It may not be appropriate during pregnancy or for people taking immunosuppressive medications.
For those considering a curcumin supplement, Creating Health offers CurcuProfin 95. This link is provided for convenient access to the product and should not be interpreted as evidence that curcumin treats or prevents cognitive decline.
3. B-Complex Vitamins
B-complex vitamins are involved in energy metabolism, red blood-cell production, DNA synthesis, and normal nervous-system function. Vitamin B12, folate, and vitamin B6 also participate in homocysteine metabolism.
What the Evidence Indicates
Deficiencies in vitamin B12 or folate can contribute to neurological or cognitive symptoms. Identifying and correcting a deficiency is therefore clinically important.
B-vitamin supplements can reduce homocysteine levels in some people. However, lowering a laboratory value does not necessarily improve memory or prevent dementia.
Research on B vitamins and cognitive decline has produced mixed results. Supplements also do not replace an evaluation of the possible causes of cognitive symptoms.
Who Might Benefit From Testing?
Testing may be appropriate for people with dietary restrictions, absorption problems, a history of gastrointestinal surgery, exposure to certain medications, anemia, neuropathy, or other clinical risk factors.
Important Precautions
Long-term use of high doses of vitamin B6 can cause nerve damage. Large amounts of folic acid can conceal certain signs of vitamin B12 deficiency.
“Methylated” products are not automatically necessary or superior for everyone, including people who have been told that they have an MTHFR gene variant.
Creating Health offers Activated B Complex. The appropriate formula and dose depend on nutritional status, medications, laboratory results, and individual health considerations.
4. Magnesium L-Threonate
Magnesium is required for numerous processes related to muscles, nerves, energy production, and cellular signaling.
Magnesium L-threonate is marketed specifically for cognitive support because of research into its ability to influence magnesium concentrations in the nervous system.
What the Evidence Indicates
Preliminary research has made magnesium L-threonate an interesting subject of study. Current human evidence is not strong enough to conclude that it restores lost synapses, reliably improves memory, or is the best form of magnesium for cognitive function.
The most appropriate form of magnesium depends on the reason for supplementation, tolerability, dosage, kidney function, and other individual factors.
Important Precautions
Magnesium supplements can cause diarrhea, nausea, or abdominal cramping. They can also interfere with the absorption of certain antibiotics, osteoporosis medications, and other drugs.
People with reduced kidney function should not begin taking magnesium supplements without medical guidance.
Creating Health offers MemorMag Unflavored, a magnesium L-threonate product. Total magnesium intake, medication timing, kidney function, and the specific reason for supplementation should be considered before use.
5. Vitamin D
Vitamin D supports bone health, muscle function, immune regulation, and other physiological processes. Vitamin D receptors are also present in areas of the body related to nervous-system function.
What the Evidence Indicates
Low vitamin D levels have been associated with cognitive decline and dementia in observational studies. That association does not demonstrate that vitamin D deficiency causes dementia or that taking supplements can prevent it.
Vitamin D supplementation is most clearly justified when there is an identified deficiency, inadequate intake, limited sun exposure, impaired absorption, or another recognized medical reason.
Important Precautions
Vitamin D is fat-soluble and can accumulate when consumed in excessive amounts. Too much can raise calcium levels and cause serious complications.
Laboratory testing, medication review, and individualized dosing may be appropriate before using high doses of vitamin D.
Creating Health offers D3-2000. Vitamin D dosage should account for factors such as current intake, sun exposure, medications, medical history, and laboratory results when testing is appropriate.
What These Five Supplements Have in Common
Each supplement is connected to brain health through nutrition, normal physiology, or emerging research. None should be considered a stand-alone solution for memory loss or cognitive decline.
A responsible supplementation plan begins with questions such as:
- Is there a documented deficiency or specific nutritional need?
- Could a medication or medical condition be contributing to the symptoms?
- Does the proposed supplement interact with any existing treatment?
- Is the product accurately labeled and independently tested?
- What outcome will be monitored to determine whether the supplement is helping?
For many people, sleep, physical activity, blood-pressure management, metabolic health, hearing, social interaction, nutrition, and treatment of underlying medical conditions may be more important than adding another capsule.
When Memory Changes Require More Than a Supplement
Occasional forgetfulness can occur for many reasons, including stress, lack of sleep, medication effects, depression, nutritional deficiencies, thyroid disorders, and normal distractions. Persistent or progressive changes require closer attention.
Seek a medical evaluation when changes in memory or thinking begin to interfere with work, finances, medication management, driving, communication, safety, or other everyday activities.
Sudden confusion, weakness, facial drooping, difficulty speaking, a severe headache, or another acute neurological change requires emergency care.
A healthcare professional can help determine whether testing, medication review, a nutritional or cognitive evaluation, or another next step is appropriate.
A More Complete Approach to Cognitive Health
Supplements are only one part of brain health. Memory and cognitive function can also be influenced by sleep, physical activity, cardiovascular health, metabolic health, hearing, medications, mood, nutrition, and underlying medical conditions.
When symptoms are persistent or changing, the most useful next step is often to identify factors that may be contributing before adding more products.
Cognitive Health Services at MaxWell Clinic
MaxWell Clinic offers a Cognitive Health Evaluation for people who want a more detailed assessment of memory, thinking, neurological function, and other related health factors.
Depending on the findings and the person’s goals, recommendations may include additional testing, nutrition or lifestyle changes, a medication review, individualized supplementation, or other appropriate care.
Neurofeedback may also be considered when it is appropriate for the person’s evaluation and care plan.
Those who want to learn about MaxWell Clinic’s separate plasma-exchange service can review the information about Therapeutic Plasma Exchange.
Explore Creating Health Supplements
Those who want to review the available products can visit the Creating Health neurological and cognitive collection.
Availability, labeling, formulations, and prices may change. Review the current product information and discuss your questions with a healthcare professional before placing an order.
Would You Like to Discuss Your Cognitive Health?
If changes in memory, concentration, or other cognitive functions are affecting your daily life, schedule an evaluation rather than relying exclusively on supplements.
Request a Cognitive Health Evaluation
Use this guide as a starting point for speaking with a healthcare professional about brain health supplements.
FDA notice: These statements have not been evaluated by the United States Food and Drug Administration. Dietary supplements are not intended to diagnose, treat, cure, or prevent disease.
