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A nationally representative survey found that about one in four adults over age 50 take at least one supplement to improve their brain health with the promise of enhanced memory and sharper attention and focus.<\/p>\n
The problem? There\u2019s no solid proof any of them work.<\/p>\n
\u201cThere\u2019s no evidence to suggest there\u2019s an ingredient in supplements that can improve brain health,\u201d says Dr. Pieter Cohen, an internist with Harvard-affiliated Cambridge Health Alliance, whose research focuses extensively on dietary supplements. \u201cNothing legally contained in supplements has been proven to improve your thinking or prevent memory loss.\u201d<\/p>\n
The main issue with all over-the-counter products is lack of regulation. The FDA doesn\u2019t oversee product testing or ingredient accuracy \u2014 it just monitors for supplements that make health claims related to the treatment of specific diseases.<\/p>\n
In the case of brain health, this means a supplement manufacturer can claim a product helps with mental alertness or memory loss \u2014 but not that it protects against or improves Alzheimer\u2019s disease or any other form of dementia. Manufacturers don\u2019t have to back up any claim that their brain health supplements are effective.<\/p>\n
Even that level of oversight may diminish: the FDA announced in December 2025 that it is considering a rule change that would relax how often disclaimers must appear on supplement labels. That\u2019s \u201ca very important step in the wrong direction,\u201d says Dr. Cohen.<\/p>\n
\u201cConsumers already face a slew of misinformation when they purchase supplements,\u201d he says.<\/p>\n
A combination of nutrients<\/p>\n
Many brain supplements contain omega-3 fatty acids (such as those found in fish oil), vitamin E, various B vitamins, or various combinations. Why these?<\/p>\n
There\u2019s strong evidence that certain diets \u2014 like the Mediterranean diet<\/a>, the DASH diet<\/a>, and the MIND diet<\/a> \u2014 may help improve cognitive function. These diets contain foods with large amounts of the aforementioned nutrients. But what\u2019s not clear is whether it\u2019s the combination of nutrients in these diets that\u2019s beneficial, or whether it\u2019s individual nutrients or certain amounts, or other factors entirely. Researchers have tried to answer these questions by testing how these individual nutrients affect cognitive health. So far, the limited studies have found no evidence they help, with a few rare exceptions.<\/p>\n Still, this doesn\u2019t mean that the brain supplements don\u2019t work. It\u2019s just that there isn\u2019t much, if any, evidence from randomized clinical trials \u2014 the gold standard for research \u2014 on whether isolated vitamins or other nutrients improve brain health.<\/p>\n Here\u2019s a summary of what science has found so far and what it means.<\/p>\n Omega-3 fatty acids<\/p>\n Omega-3 fatty acids<\/a> help build cell membranes in the brain, and also may have anti-inflammatory and antioxidant effects that could protect brain cells. There are three types of omega-3s. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found mostly in fatty fish like salmon and mackerel. Alpha-linolenic acid (ALA) is found in leafy green vegetables (brussels sprouts, spinach), vegetable oils (canola, soybean), and nuts and seeds (walnuts, flaxseeds).<\/p>\n The body converts ALA into EPA or DHA, but only in small amounts, so the best way to get high amounts of EPA and DHA is by eating more fish. Fish is a staple in the Mediterranean and MIND diets, among others, and studies have found an association between higher intake of fish and a lower risk of cognitive decline. However, omega-3 supplements made from fish oil haven\u2019t shown the same effect. Any benefit seems to come from a greater intake of fish and not from taking fish oil supplements.<\/p>\n \u201cI\u2019m not aware of any new evidence about omega-3 supplements that indicates they\u2019re brain-boosting,\u201d Dr. Cohen says, \u201cand I\u2019m not prescribing or recommending them to patients.\u201d<\/p>\n What the leaves say about gingko biloba<\/p>\n The fan-shaped leaves of the gingko tree are used in traditional Chinese medicine to treat all kinds of ailments. In the United States, the extract from the leaves is sold as a supplement commonly called gingko biloba. One of its main selling points is as a memory enhancer. However, as with other brain health supplements, the science doesn\u2019t support the claims.<\/p>\n