Americans spend billions each year on dietary supplements including vitamins, minerals and herbal products. So it isn't surprising that more than 25% of adults over age 50 regularly take supplements for their brain health.
But do they really work? Although a few trials of natural products for the prevention of cognitive decline or dementia have shown some modest effects, direct evidence is lacking.
There is strong evidence, however, that certain diets — like the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) — can help improve cognitive function. It's just that no single nutrient in those diets can take all of the credit.
“Before trying to go the easy route with a pill, it is important to note that supplements do not require FDA approval before they are marketed,” says Kim Edwards, a registered dietitian at Beaufort Memorial LifeFit Wellness Services. “Product testing and ingredient accuracy isn't monitored by the FDA — only health claims related to treatment of a specific disease."
Here’s a closer look at three supplements often touted for their potential brain-boosting abilities.
Omega-3s
What they are:
You’ve heard about these fatty acids in conjunction with heart health, but they are gaining traction in mental health, too. Some types of omega-3s are found in fish and shell-fish; others are found in vegetable oils. They are essential to the body, playing a role in brain development and function, but we can’t produce them ourselves — we need to consume them.
What the research says:
Among the nutritional and dietary factors studied to prevent cognitive decline in older adults, the most consistent positive research findings are for omega-3 fatty acids. Omega-3s are being explored as a treatment option for people with depression, attention-deficit hyperactivity disorder, autism, bipolar disorder and schizophrenia. What can’t be said for certain is whether the supplements actually work, so your better bet is to get your Omega-3s from food like salmon, herring, oysters, flaxseed, chia seeds, walnuts and plant oils.
What else to know:
Pregnant women especially are encouraged to get their omega-3s, which play a role in infant brain development. Doctors recommend a weekly intake of 8 ounces of seafood (excluding sushi and fish high in mercury, like swordfish).
Because omega-3s increase blood flow, supplements are not recommended for people taking blood thinners or who have bleeding disorders.
Read More: Brain Food
Ginkgo Biloba
What it is:
The ginkgo tree is one of the oldest around. The seeds have been used in Chinese medicine for centuries, while the leaves are used to make supplements.
What the research says:
There have been a lot of studies on the possible health effects of using ginkgo, and there isn't conclusive evidence that ginkgo is helpful for any health condition. The long-term Ginkgo Evaluation of Memory Study, which enrolled more than 3,000 older adults, showed that ginkgo neither helps prevent dementia or cognitive decline nor prevents Alzheimer’s disease-related dementia from getting worse. Other studies have had conflicting findings or suggested only a slight improvement of dementia.
What else to know:
Ginkgo supplements increase blood flow, so serious interactions (like hemorrhaging) are possible. They may also interact with some conventional medications, including anticoagulants (blood thinners).
Ginkgo is not recommended for anyone who is pregnant.
Probiotics
What they are:
Your body is full of bacteria. Some are bad, but some are good and necessary to keep you healthy. Probiotics, which you can obtain through supplements or fermented foods such as yogurt, are similar to the healthy bacteria found naturally in the body. The digestive system, in particular, needs the good microbes, and there appears to be a connection between the brain and the gut. Poor brain function can compromise gut health, and vice versa. Probiotics can help maintain that delicate balance, which can be eroded by an unhealthy diet.
What the research says:
Most larger studies are focused on whether probiotics can help digestive issues, such as irritable bowel syndrome. Smaller studies, however, show a link between probiotics and better brain function, mental flexibility and alleviating stress in healthy older adults.
What else to know:
Because probiotics are live bacteria, they can be risky for people with weakened immune systems.
“Special considerations need to be made when introducing any probiotic into the diet,” Edwards says. “It is, for the most part, safe to add any of the foods that contain probiotics into a healthy individual’s diet, although there can be risks associated with taking a supplement for someone with a compromised immune system.”
Read More: Are Probiotics a Needed Addition to Your Diet?
The Final Word on Supplements
Take memory-boosting claims with a grain of salt. Supplements are not regulated with the same sort of strict standards as prescription and over-the-counter medications, so there is no guarantee that they will do what they claim. Levels of ingredients in a supplement may vary widely and some may contain ingredients at harmful levels. It is also good to note that the supplements you buy from stores or online may differ in important ways from products tested in research studies.
If you have concerns about memory or are interested in taking supplements to boost your brain health, speak to your primary care provider first. They can direct you to appropriate resources and ensure what you are considering won't have adverse effects with any of your medications.