“Brain health” and “nootropic” supplements are heavily marketed with claims of improved memory, focus, and cognition. Evidence is often weaker than claims. Best supplements for brain health includes options with reasonable evidence and many with limited support. This guide covers what’s supported.
Supplements with evidence
Omega-3 fatty acids: Some evidence for brain health and cognitive aging. DHA particularly.
Vitamin B12: Critical for cognition; deficiency causes cognitive issues. Address deficiencies.
Vitamin D: Deficiency associated with cognitive issues; treatment may help.
Folate: Particularly when combined with B12.
Mixed evidence
- Bacopa monnieri (some evidence for memory)
- Lion’s mane mushroom (limited human evidence)
- Ginkgo biloba (disappointing in large trials)
- Phosphatidylserine
- Acetyl-L-carnitine
Limited evidence
- Most “nootropic” blends
- Most racetams (research chemicals, not supplements)
- Most “smart drug” supplements
- Most NAD+ products for cognition specifically
What actually helps brain health
Far more impactful than supplements:
- Aerobic exercise (strongest evidence)
- Mediterranean or MIND diet
- Adequate sleep
- Cognitive engagement (learning, social activity)
- Treating cardiovascular risk factors
- Blood pressure control
- Smoking cessation
- Limiting alcohol
Frequently Asked Questions
Will supplements prevent dementia?
Limited evidence. Lifestyle factors more impactful.
Is ginkgo biloba helpful?
Large trials disappointing for prevention. Some patients report benefit.
What about lion’s mane?
Animal data interesting; limited human evidence.
Are nootropic stacks worth it?
Most don’t have strong evidence. Caution warranted.
Should older adults take brain supplements?
Address deficiencies (B12, D, folate) and lifestyle factors first.
The bottom line on brain supplements
Address deficiencies. Lifestyle factors (exercise, sleep, diet) far more important than supplements. Most “nootropics” lack strong evidence.