10 Best Brain Health Supplements for Adults 2024
Maintaining brain health is crucial for adults as it ensures cognitive function, memory retention, and overall well-being. While aging is a natural process, there are several strategies and supplements that can help support brain health and function. In this article, we'll explore effective ways to maintain brain health in adults, along with the role of brain supplements.
Various studies showing that aerobic exercise can improve cardiovascular fitness and maintain gray-matter structural integrity in the brain, particularly in older adults. Additionally, it highlights the positive effects of combined physical and cognitive training on cognitive outcomes, such as attention, executive functions, and processing speed.
Chronic stress can negatively impact brain health and increase the risk of cognitive decline. Practice stress-reducing techniques such as meditation, deep breathing exercises, or yoga to promote brain health.
Maintaining social connections and engaging in meaningful relationships can help reduce the risk of cognitive decline and depression. Stay connected with friends, family, and community groups.
One theory is that the decline in cognition observed in people with Alzheimer’s disease is due to the disruption of typical energy production and metabolism in the brain.
A paper published in Aging Cell (Dec 2022) on the subject explores whether vitamin B could help offset this disruption. Martens and colleagues found that NR (Nicotinamide Riboside - a member of the vitamin B3 family) supplementation increases NAD+ levels and lowers biomarkers of neurodegeneration in plasma extracellular vesicles enriched for neuronal origin (NEVs). The results suggest NR, by increasing NAD+, could help ward off Alzheimer’s disease.
A 2016 study found that higher concentrations of docosahexaenoic acid (DHA) alone significantly enhanced the cognitive effects of B vitamins, while eicosapentaenoic acid (EPA) appeared less effective. When omega-3 fatty acid concentrations are low, B vitamin treatment has no effect on cognitive decline in MCI, but when omega-3 levels are in the upper normal range, B vitamins interact to slow cognitive decline.
As in the previous study, participants taking high doses of folic acid and vitamins B6 and B12 lowered their blood levels of homocysteine, decreasing brain shrinkage by as much as 90%. Earlier research (2001) has also pointed out that even subclinical deficiencies in B vitamins may have "a subtle influence on aspects of cognitive performance."
People with lower vitamin D levels appear to have a higher risk of age-related diseases, including cognitive decline and Alzheimer's. While a few small studies suggest that vitamin D supplementation may improve some aspects of cognitive functions, more studies are required to confirm that it can protect against dementia. Vitamin D is usually safe when used as directed.
Increasing your omega-3 fat intake and reducing consumption of damaged omega-6 fats (i.e., processed vegetable oils) in order to balance your omega-3-to-omega-6 ratio also has a significant benefit for your brain.
In a large double-blind randomized controlled trial of postmenopausal women, treatment with isoflavone-rich soy protein for several years improved visual memory, but not other cognitive functions compared to control (Ref). More benefits were seen in women between 5–10 years of menopause than those 10 years post-menopause.
Sulforaphane may also be useful in the treatment of Alzheimer’s disease. In a 2018 study, mice with Alzheimer's were treated with sulforaphane for four months, which significantly inhibited both the generation and accumulation of amyloid-beta, and alleviated several pathological changes associated with Alzheimer's, including oxidative stress and neuroinflammation.
The mice also demonstrated cognitive benefits, remaining normal, cognitively speaking, compared to wild-type mice at 10 months of age, which is when dementia typically begins in Alzheimer's mice. In tests of neurons themselves, pretreating cortical neurons with sulforaphane protected them against injury caused by amyloid beta.
In one 2020 systematic review that included two randomized controlled trials for ginseng, both trials showed that ginseng supplementation resulted in significant improvements in cognitive outcomes; however, due to the limitations in the methodological quality of the trials, results have not been conclusive.
One of the studies analysed above was COSMOS-Mind. According to the COSMOS-Mind study published in the journal Alzheimer’s & Dementia (2022), findings showed improved scores in overall cognition, memory, and executive function in the people who took Centrum Silver compared to the people who took the placebo.
The researchers estimated that taking the multivitamin daily for three years translated to a 60% slowing of cognitive decline—about 1.8 years.
“Three years of multivitamin supplementation did improve cognitive function,” Laura Baker, PhD, lead author of the study and a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine, told Verywell. “People with cardiovascular disease appeared to have benefited the most from the multivitamin.”
Over 2,200 adults aged 65 and older enrolled in the COSMOS-Mind trial took part in the study, which was done over three years. The average age of the participants was 73 years old, 60% were women, and 89% were White. None of the participants had a history of stroke or heart attack at the start of the trial.
Read More: Memory and Cognitive Benefits of Multivitamins (2024)
84 percent of participants in a study of 202 people with cognitive impairment and low or insufficient B12 levels reported improved cognition, while 78 percent of participants reported higher memory and attention scores after taking B12 supplements.
Another research also revealed a link between depression and low vitamin D levels. Brain fog symptoms, such as difficulty concentrating and memory issues, are frequently experienced by people who have depression.
In addition to vitamin B and D, Vitamin C can also help to improve cognitive function. On a study involving 80 healthy adults, it was discovered that those with adequate blood levels of vitamin C outperformed those with low levels in tests measuring memory, attention, reaction time, and focus. (Source)
How to Maintain Brain Health as You Age
- Healthy Diet
The importance of consuming foods rich in nutrients that support brain function, such as fish, seafood, beans, legumes, leafy greens, vegetables, olive oil, yogurt, and nuts. These foods provide essential nutrients like omega-3 fatty acids, antioxidants, vitamins, and minerals, which are beneficial for brain health. (S)
- Regular Exercise
Various studies showing that aerobic exercise can improve cardiovascular fitness and maintain gray-matter structural integrity in the brain, particularly in older adults. Additionally, it highlights the positive effects of combined physical and cognitive training on cognitive outcomes, such as attention, executive functions, and processing speed. Furthermore, the passage mentions the relationship between Type 2 Diabetes Mellitus (T2DM), cognitive decline, and exercise, indicating that exercise alone can improve cognition in older patients with T2DM.
- Adequate Sleep
Adults need sufficient sleep to maintain brain health. While the amount of sleep needed can vary from person to person, most adults require between 7 to 9 hours of sleep per night for optimal cognitive function and overall well-being.
- Stress Management
Chronic stress can negatively impact brain health and increase the risk of cognitive decline. Practice stress-reducing techniques such as meditation, deep breathing exercises, or yoga to promote brain health.- Social Interaction
Maintaining social connections and engaging in meaningful relationships can help reduce the risk of cognitive decline and depression. Stay connected with friends, family, and community groups.Best Brain Health Supplements for Adults
While a healthy lifestyle forms the foundation for brain health, some supplements may offer additional support. It's essential to consult with a healthcare professional before starting any supplement regimen, as individual needs vary. Here are some supplements that are commonly associated with brain health:Methodology: The selection or short-listing of the list below is based on the available scientific evidence retrieved from scientific database such as PubMed and scientific search engine such as Google Scholar.
1. B Vitamins
Vitamins B3, B6, B9 (folate) and B12 may be particularly important for supporting cognitive function as you age, and have been shown to play a major role in the development of dementia, including Alzheimer's disease, which is the most serious (and lethal). (2022)
A 2016 randomized controlled trial suggests that B vitamin supplementation slows cognitive decline in select groups, including people with mild cognitive impairment and high baseline homocysteine levels.
A 2013 study took this research a step further, showing that not only do B vitamins slow brain shrinkage, but they specifically slow shrinkage in brain regions known to be most severely impacted by Alzheimer's disease. Moreover, in those specific areas the shrinkage is decreased by as much as 700% which is rather remarkable.
As in the previous study, participants taking high doses of folic acid and vitamins B6 and B12 lowered their blood levels of homocysteine, decreasing brain shrinkage by as much as 90%. Earlier research (2001) has also pointed out that even subclinical deficiencies in B vitamins may have "a subtle influence on aspects of cognitive performance."
A 2014 large meta-analysis of 11 trials did show that while B vitamins lowered homocysteine levels, they did not affect cognitive function.
Homocysteine levels are commonly high in people over 65 and are linked to strokes, coronary artery disease, and dementia. (2010 paper)
The good news is your body can eliminate homocysteine naturally, provided you're getting enough B9 (folate), B6 and B12. One study confirming this was published in 2010. Participants received either a placebo or 800 micrograms (mcg) of folic acid (the synthetic form of B9), 500 mcg of B12 and 20 mg of B6.
The good news is your body can eliminate homocysteine naturally, provided you're getting enough B9 (folate), B6 and B12. One study confirming this was published in 2010. Participants received either a placebo or 800 micrograms (mcg) of folic acid (the synthetic form of B9), 500 mcg of B12 and 20 mg of B6.
The study was based on the presumption that by controlling homocysteine levels you might be able to reduce brain atrophy, thereby slowing the onset of Alzheimer's. Indeed, after two years those who received the vitamin-B regimen had significantly less brain shrinkage compared to the placebo group. Those who had the highest levels of homocysteine at the start of the trial experienced brain shrinkage at half the rate of those taking a placebo.
Vitamin B3 and NAD
Since age is the greatest risk factor for Alzheimer's disease and dementia, supplements that slow aging-related processes may also slow progression of these diseases. An observational study found that older adults have lower levels of the coenzyme NAD+ in their brains than younger adults (Pubmed 2015).
Related: Best NMN Supplements
Vitamin B and Omega-3
A posthoc analysis study of the OmegAD trial, published in 2019, concluded that the effect of omega-3 supplementation on MMSE and CDR (measures of cognitive dysfunction) appears to be influenced by baseline tHcy (total homocysteine level), suggesting that adequate B vitamin status is required to obtain beneficial effects of omega-3-fatty acid on cognition.
2. Vitamin D
In a March 2023 study, Vitamin D supplementation was associated with 40% lower dementia incidence versus no exposure.
People with low levels or low dietary intake of vitamin D appear to be more likely to develop mild cognitive impairment (MCI) or dementia [Ref], but no clinical research has yet tested whether treatment with vitamin D can protect from this risk. In a small non-randomized clinical trial, elderly people receiving vitamin D3 supplements had better cognitive function compared to untreated people, with particular improvement in executive function [Ref], but the study was not controlled or designed to look at the risk of cognitive decline.
Related: Best Vitamin D Supplements
3. Omega-3 (DHA)
Docosahexaenoic acid (DHA) is a long-chain omega-3 polyunsaturated fatty acid found in some fish and over-the-counter supplements. It is a building block of the brain involved with numerous cellular pathways.
In preliminary reports from the MAPT (Multidomain Alzheimer Preventive Trial) study in 1680 older adults, 800 mg of DHA per day combined with physical activity, nutrition, and cognitive interventions led to improvements in cognition over 3 years. DHA alone resulted in less cognitive decline but only in people who had low levels of DHA at the start of the trial.
Some observational research studies found that people who eat fish every week (i.e., a major source of dietary DHA) or have higher DHA levels also had a lower risk of dementia or a slower rate of brain aging (R).
4. Melatonin
Melatonin is neuro-protective. The brain consumes 20% of the body’s oxygen. All that oxygen passing through the brain makes a toxic byproduct called reactive oxygen species, which can damage nerves and blood vessels.
Is Melatonin Good For Alzheimer's?
Your brain uses many different antioxidants, including melatonin, to neutralize the reactive oxygen species before they can cause harm. Therefore, it is not surprising that studies show melatonin seems to provide some protective effect against diseases like Alzheimer’s.
Melatonin also improves sleep, which could theoretically lead to long-term protection against Alzheimer's. A review and meta-analysis on melatonin treatment in Alzheimer's published in Neuroscience & Biobehavioral Reviews (Aug 2021) showed individuals with Alzheimer's improved with more than 12 weeks of treatment.
5. Magnesium
Magnesium (Mg) is an essential mineral for the body and brain, which is needed for the proper functioning of many enzymes that carry out biochemical reactions. Sufficient levels of magnesium are usually obtained through a healthy diet.
A meta-analysis conducted in 2022 concluded that a significant Mg deficiency exists in subjects diagnosed with MCI or AD (Du 2022). These findings suggest that Mg deficiency may be either the result of low dietary intake of Mg or the consequence of disease progression.
Reduced Mg amount in the AD brain may be attributed to lower circulating Mg levels caused by its reduced dietary intake, or defective Mg transport mechanism. The findings of higher dietary Mg intake are associated with a lower risk of MCI indicating a potential neuroprotective effect of Mg intake or supplementation (Glick 2016).
Another 17-year study that followed more than 1,000 Japanese adults over the age of 60 found that those who consumed more than 200 mg of magnesium per day were 37 percent less likely to develop any type of dementia and 74 percent less likely to develop vascular dementia [Ozawa 2012].
One 2016 pilot randomized controlled trial of 44 patients reported that magnesium L-threonate improved overall cognitive ability for elderly patients with memory complaints (Liu 2016).
6. Soy Isoflavones
Soy isoflavones are polyphenols found in soy products and other plants. They preferentially interact with a type of estrogen receptor involved in cognitive functions. Because they interact with estrogen receptors, soy isoflavones have also been studied for preventing menopausal symptoms and premenstrual syndrome.A large meta-analysis of 10 randomized controlled trials reported that soy isoflavone supplementation significantly improved overall cognitive function and visual memory in people under 60 years old from non-US countries (Ref).
In older men and women, soy isoflavones treatment resulted in improved spatial memory and construction, verbal fluency, and dexterity, but worse executive function (Ref).
In young healthy adults, high soy diet for 10 weeks resulted in significant improvements in short-term and long-term memory and in mental flexibility, but not in attention or category generation compared to those in the control diet (Ref). Women, but not men, on the high soy diet also improved in letter fluency and planning.
However, soybean oil is a different kettle of fish. We’ve often warned against the use of soybean oil. Soybean oil is a source of an omega-6 fat called linoleic acid (LA), which is highly susceptible to oxidation and is typically from GMO seeds. Not only is soybean oil loaded with trans fat, which has been linked to heart disease, soybean oil may also cause irreversible changes in your brain.
7. Gingko Biloba
Ginkgo biloba is a tree with leaves that have been used in traditional Chinese medicine for centuries to treat ailments of the brain, heart, and lungs. While ginkgo biloba teas and tinctures are most common in Eastern medicine, it is also available as an herbal supplement.There are two other meta-analyses in dementia patients. In one analysis, seven studies showed that patients using ginkgo had improved scores on certain cognitive performance tests. Two studies in the same analysis using different assessments, however, did not show a statistically significant difference (Ref). Another meta-analysis of patients with mild cognitive impairment and Alzheimer's disease showed that after 24 weeks of ginkgo, in combination with conventional medicine, they improved cognitive performance scores (Ref).
8. Sulforaphane (Broccoli)
Broccoli, for example, has a solid scientific foundation showing it's one of the most valuable health-promoting foods around. While it contains several health-promoting compounds, one of the most widely studied is sulforaphane.
Sulforaphane may also be useful in the treatment of Alzheimer’s disease. In a 2018 study, mice with Alzheimer's were treated with sulforaphane for four months, which significantly inhibited both the generation and accumulation of amyloid-beta, and alleviated several pathological changes associated with Alzheimer's, including oxidative stress and neuroinflammation.
The mice also demonstrated cognitive benefits, remaining normal, cognitively speaking, compared to wild-type mice at 10 months of age, which is when dementia typically begins in Alzheimer's mice. In tests of neurons themselves, pretreating cortical neurons with sulforaphane protected them against injury caused by amyloid beta.
9. Panax Ginseng
Panax ginseng is a plant used in traditional Chinese medicine (also known as Korean or Asian ginseng). Its root contains compounds called ginsenosides, which have anti-oxidative and anti-inflammatory effects. Panax ginseng is purported to enhance longevity, promote cognitive functions, and alleviate fatigue.A meta-analysis of five double-blind randomized controlled trials in healthy subjects reported that Panax ginseng treatment for 8-12 weeks showed improvement in some aspects of cognitive function, behavior, and quality of life, though the evidence was not convincing or consistent across studies (Ref).
A 2020 double-blind randomized controlled trial of 52 healthy individuals reported that Panax ginseng treatment (1 g/day) for eight weeks significantly increased the volume of a brain region important for memory and improved scores on executive function, attention, and memory, effects that were not seen in the placebo group.
The longest placebo-controlled clinical trial included 61 Alzheimer’s patients and lasted two years (Ref). In the low-dose Panax ginseng group (4.5 g/day), cognitive scores (as measured by the Mini-Mental State Examination) improved after 48 weeks, then slightly decreased at 96 weeks. In the high-dose group (9.0 g/day), cognitive scores showed slight improvement at 48 and 96 weeks. In this study, maximum cognitive improvement was observed around 24 weeks, then sustained for two years.
10. Multivitamins for Brain Health
A March 2024 meta-analysis, published in the American Journal of Clinical Nutrition, indicates that daily MVM (MultiVitamin Mineral) significantly benefits both global cognition and episodic memory. These findings within the COSMOS (COcoa Supplement and Multivitamin Outcomes Study)
trial support the benefits of a daily MVM in preventing cognitive decline among older adults.
trial support the benefits of a daily MVM in preventing cognitive decline among older adults.
The researchers estimated that taking the multivitamin daily for three years translated to a 60% slowing of cognitive decline—about 1.8 years.
“Three years of multivitamin supplementation did improve cognitive function,” Laura Baker, PhD, lead author of the study and a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine, told Verywell. “People with cardiovascular disease appeared to have benefited the most from the multivitamin.”
Over 2,200 adults aged 65 and older enrolled in the COSMOS-Mind trial took part in the study, which was done over three years. The average age of the participants was 73 years old, 60% were women, and 89% were White. None of the participants had a history of stroke or heart attack at the start of the trial.
FAQ
a. Can Vitamin Deficiency Cause Lack of Focus?
Yes. Studies have shown that low or insufficient levels of specific B vitamins and vitamin D can contribute to brain fog symptoms like memory issues, attention issues, and more.84 percent of participants in a study of 202 people with cognitive impairment and low or insufficient B12 levels reported improved cognition, while 78 percent of participants reported higher memory and attention scores after taking B12 supplements.
Another research also revealed a link between depression and low vitamin D levels. Brain fog symptoms, such as difficulty concentrating and memory issues, are frequently experienced by people who have depression.
In addition to vitamin B and D, Vitamin C can also help to improve cognitive function. On a study involving 80 healthy adults, it was discovered that those with adequate blood levels of vitamin C outperformed those with low levels in tests measuring memory, attention, reaction time, and focus. (Source)
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