Can Supplements Improve Your Brain Health?

February 20, 2025

Many people look to supplements to improve memory and slow or prevent cognitive decline as they age. Jacob Wolf, ND, a naturopathic physician at University Hospitals, shares more about common supplements, their potential benefits and the science behind them.

Omega-3 Fatty Acids

Omega-3 fatty acids are a group of polyunsaturated fats that are essential for overall health, including brain function. Some research suggests that these fatty substances increase blood flow to the brain, enhance memory and learning skills, improve mood and reduce the risk of cognitive decline and Alzheimer’s disease.

Omega-3 supplements are typically made with fish oil and may provide some benefit. Generally considered safe, the FDA recommends taking no more than 3,000 milligrams of fish oil per day. You should always talk to your doctor before taking fish oil supplements, especially if you take blood thinners or have surgery scheduled. Store fish oil supplements in the refrigerator to maintain freshness.

Good dietary sources of omega-3s include oily fish like salmon, tuna and mackerel. Plant-based sources include chia seeds, flaxseed and walnuts.

Ginkgo Biloba

Ginkgo biloba, or ginkgo, is an extract taken from the leaves of an ancient tree native to east Asia. Rich in antioxidants, supplements containing ginkgo may help reduce inflammation, enhance brain and eye health, and improve blood circulation. Two primary claims are that it can slow the progression of dementia and enhance memory.

A lot of research has been done about the efficacy and safety of ginkgo supplements, but the results are inconsistent. Ginkgo can also increase bleeding risk and caution should be taken if you take blood thinners or have surgery planned.

B Vitamins

B vitamins like B6, B12 and B9 (folic acid) are crucial for brain health and may help prevent cognitive decline and improve memory in older people. Some research suggests that B vitamins improve mood and slow brain atrophy, a hallmark of Alzheimer’s disease.

Good dietary sources include meat, fish, dairy, eggs, leafy greens, beans, peas and fortified cereals. Older adults and people with digestive disorders like Crohn’s disease may have trouble absorbing B vitamins from food and should discuss supplementation with their doctor.

Phosphatidylserine

A fatty substance that promotes communication between the nerve cells in the brain, levels of phosphatidylserine decrease with age. Some studies show that phosphatidylserine supplements can enhance memory and cognitive function, reduce stress, improve sleep quality, manage mood disorders like depression and anxiety, and protect against Alzheimer’s disease.

Supplements are generally considered safe. Good dietary sources of phosphatidylserine include soybeans, fish, eggs and organ meats like liver.

Curcumin (From Turmeric)

Curcumin, a spice made from the turmeric plant, has shown some promise in clinical studies for improving brain health. However, research is mixed and more clinical studies are needed.

Benefits may include:

Reducing inflammation and oxidative stress in the brain.
Fewer amyloid plaques in the brain, which are linked to Alzheimer’s disease.
Protecting brain neurons from damage.

Generally considered safe, at higher doses curcumin supplements can have serious side effects including nausea, diarrhea, liver damage and low blood sugar.

Quality & Safety Concerns

Supplements made from low quality sources can be contaminated with heavy metals. Make sure you choose a high quality product from a brand that shares purity and contamination testing data.

“Many supplements have limited clinical research to support their claims and none are approved by the FDA to treat any medical condition,” says Dr. Wolf. “In addition, dietary supplements aren’t regulated like pharmaceuticals, which means the ingredients or dosage might not always match what’s on the label. The quality and purity of the active ingredient(s) can also vary greatly.”

While many supplements are generally safe, there can be side effects or interactions with other medications, both over-the-counter and prescription. Always consult with a healthcare provider before starting any new supplements, especially if you have existing health conditions or are taking other medications.