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Looking to stay sharp at work or dominate at trivia night? Boosting mental power starts with healthy habits — and maybe a little help from brain supplements. These products are becoming more popular for improving focus and memory. But do they really work? Some may offer benefits, but it’s important to understand how they fit into a balanced lifestyle.
What are brain supplements?
Supplements come in many forms — pills, powders, chewables — and are made with specific vitamins, minerals, herbs, and probiotics. They’re designed to support brain health, help reduce stress, and fill in gaps in your diet. But they aren’t a magic fix.
Some supplements can interact with medications, which might lead to side effects. Labels don’t always warn about these risks. Also, taking too much of certain nutrients, like vitamin A or iron, can be harmful or even toxic.
Do brain supplements work?
Many people want to keep their brains healthy as they get older, and some try using supplements to help. How well they work can depend on the type of supplement, how much you take, and your overall health. Supplements are not regulated for efficacy by the Food and Drug Administration, and quality can vary widely between brands. People with health problems or vitamin deficiencies may see more benefits from supplements than those who are already healthy and eat well. Before taking supplements of any kind, talk to your doctor.
What are some supplement-free brain boosters?
Nothing can replace a healthy lifestyle. [BZ3] Before exploring pills and powders, make sure you’re:
- Eating well. Nutrients from fresh foods are much often more effective than those in supplements. Plus whole foods are usually less expensive — and tastier.
- Exercising. A daily workout gets blood pumping throughout your body and your brain, making it a healthy, efficient way to circulate nutrients. It also helps your brain grow new cells — which can improve memory.
- Getting enough sleep. Studies suggest that sleep helps flush out potential waste that builds up in your brain.* That’s why you feel restored after a peaceful night’s rest.
- Training your brain. Daily memory exercises, puzzles, or a new hobby can challenge and flex your mental muscles.
- Socializing. Social interaction with other people provides new perspectives and experiences. It stretches your brain’s ability to organize ideas and relay them clearly
Essential nutrients for brain health
Some nutrients support better memory, alertness, and creativity. Others slow down the development of health conditions. No single nutrient can do it all, but these nutrients — available through both food and supplements — may help improve your mental sharpness.
Omega-3 fatty acids
For big-time benefits to your brain health, start with omega-3 fatty acids. They bring a bit of everything to the table. Omega-3s support a stronger immune system. They can also support your health by preventing inflammation and lowering blood pressure, while reducing the risk for heart disease. Babies benefit, too. In fact, omega-3s promote brain health both during the parent’s pregnancy and the baby’s early life.
Fatty fish like salmon, trout, and herring are excellent sources of omega-3s. If you’re pregnant, nursing, or feeding young children, then avoid fish high in mercury. Consider trying a low-mercury choice like sardines instead. Not a fish fan? Flaxseed, soybeans, and nuts also are dependable sources.
Vitamin B12
Like omega-3s, vitamin B12 has many mental benefits. It has a role in nerve function and brain function, including memory. If your B12 levels are low, you could experience fatigue and trouble with thinking.
You might be getting all the vitamin B12 you need from foods like meat, fish, poultry, eggs, and dairy. But if you’re an older adult, vegetarian or vegan, or have trouble absorbing nutrients, you can ask your doctor about adding the supplement form to your diet.
Want more health tips? Visit our healthy lifestyle resource center.