THE REAL STORY
Anyone who watches TV these days is bombarded with supplements touted to improve memory or even (unlawfully) suggest the prevention or delay of the onset of dementia or Alzheimer’s disease. Nevertheless, forget about those over-the-counter products that make those promises. Perhaps the most blatant and widely publicized example is provided by Prevagen, another supplement lacking scientific validation.
A nationally representative survey found that about one in four adults over age 50 takes at least one supplement to improve their brain health. The problem: nothing legally contained in supplements that claim improvement of thinking or prevention of memory has been proven to be effective. In the case of brain health, a supplement manufacturer can claim a product helps with mental alertness or memory loss—but not that it protects against or improves Alzheimer’s disease or any other form of dementia. Manufacturers don’t have to back up any claim that their brain health supplements are effective. Sadly, 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, which is a very important step in the wrong direction for consumers that already face a slew of misinformation when they purchase supplements.
A combination of nutrients: 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? There’s strong evidence that certain diets—like the Mediterranean diet, the DASH diet, and the MIND diet—may help improve cognitive function. These diets contain foods with large amounts of the aforementioned nutrients. But what’s not clear is whether it’s the combination of nutrients in these diets that are beneficial, or whether it’s 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. Still, this doesn’t mean that the brain supplements don’t work. It’s just that there isn’t much, if any, evidence, from randomized clinical trials—the gold standard for research—on whether isolated vitamins or other nutrients improve brain health.
Here’s a summary of what science has found so far and what it means.
Omega-3 fatty acids: They help build cell membranes in the brain and may have anti-inflammatory and antioxidant effects that could hypothetically protect brain cells. There are three types of omega-3s. Eicosapentaenoic acid (EPA) and found docosahexaenoic acid (DHA) are found mostly in fatty fish such as 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). 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’t shown the same effect. Any benefit seems to come from a greater intake of fish and not from taking fish oil supplements. There is no new evidence about omega-3 supplements that indicate they’re brain-boosting.
Gingko biloba supplements: 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, science doesn’t support the claims. One of the largest clinical trials that explored the possible link was the Gingko Evaluation of Memory study. Researchers recruited more than 3,000 older adults (average age 79, 54% men) with normal cognitive function or mild cognitive impairment. Everyone was given either 120 milligrams of gingko or a placebo twice a day for almost six years. (This amount was chosen based on previous research.) The results found that taking gingko biloba did not lower the overall rate of developing dementia.
A POSSIBLE EXCEPTION
Daily multivitamin may help keep aging brains sharper
Although so-called brain health supplements offer dubious or no benefits, a Harvard-led COSMOS trial suggests adults 60 and older may benefit from taking a daily multivitamin, with effects roughly equal to slowing cognitive aging by about two years. Participants who took a multivitamin over about two years scored better in episodic memory—remembering events and experiences—compared with peers who took an inactive pill. These results suggest that some of these subjects may have had a prior covert deficiency of one or more vitamins, probably could be avoided by well-balanced diets.
Thinking about brain health supplements? The question remains: with no evidence, why do people still buy brain health supplements? A major reason seems to be that it’s easier to take a pill than to make lasting lifestyle changes. They would rather not do more exercise and follow a plant-based diet. These can help more with memory and brain health in the long term than any supplement. Because manufacturers can advertise without any evidence to support it, you really can’t rely on any of the claims made on the bottle. If you’re still interested in using one, talk to your primary doctor or clinician and, with their help, look at the evidence together.
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