Do Any Brain Supplements Really Work? Listing the Natural Alternatives

As we get older, we often think about how to keep our minds sharp and avoid issues like memory loss or conditions such as Alzheimer's disease. While there are prescription medications for these conditions, many people also look into natural ways to support brain health, such as dietary supplements. With so many options available, it can be overwhelming to choose the right ones. Let's look more closely at some popular over-the-counter supplements to help you make informed decisions for yourself or your loved ones.

Understanding brain supplements

Substances used to enhance overall cognition and more specific aspects, including memory, focus, language, or learning, are considered nootropics. Many nootropic supplements are made using naturally occurring plant compounds, and their use is more common than we may realize.

Caffeine is very likely the most widely used nootropic on the planet. It’s available in many sources, but coffee may be the most prevalent — some estimates show that 1.6 billion cups of coffee are consumed daily. Caffeine produces a stimulant effect and is associated with general reports of effects like improved alertness or focus and broader associations with lower rates of dementia.

Various nootropic substances can be isolated and used as dietary supplements. In general, these supplements aim to improve cognitive function by supporting memory and focus in the short term and helping to prevent cognitive decline and neurodegenerative disorders like Alzheimer’s or Parkinson’s disease in the long term.

We’ll explore some options in more detail, including how they may work, whether there are safety concerns, and what clinical research has shown about their effectiveness. Ultimately, this can help you discuss them with a healthcare provider to determine which options may be best for your individual needs.

Common ingredients of brain supplements

There are memory supplements on the market that use marketing to promote benefits like improved cognitive function or the potential to prevent dementia and other diseases. It’s important to note that the FDA does not evaluate claims related to the potential benefits of over-the-counter supplements. Furthermore, research related to specific over-the-counter supplements is generally inconclusive, and clear benefits (especially for the treatment of established diseases) have not been determined.

It’s important to talk with your healthcare providers before starting any new supplement. This will help ensure it can be used safely and that the potential benefits are likely to outweigh any risks. A number of factors can impact this, including other health conditions, any active treatment, or personal preferences. All of these can vary from person to person, and so can the effects of these supplements.

With that said, there are a number of supplements available that have been associated with potentially beneficial effects for cognition. Some of the more popular options include:

Let’s examine each one more closely.

Caffeine

Caffeine is a common component of many combination supplements marketed for improving energy levels and cognition (i.e., focus, attention, or alertness). Over the years, some interesting studies have been performed, with doses of 40 mg to 300 mg showing generally positive effects on alertness, attention, and reaction time. There is, however, a concern over whether these benefits are retained beyond several weeks of consistent use as the body develops a tolerance.

Longer-term studies have found that consistent caffeine use has been associated with lower rates of mild cognitive impairment or more progressive cognitive decline like dementia or Alzheimer’s. Some animal models have suggested this may be due to limited β-amyloid production associated with brain cells — amyloid plaques are commonly found in Alzheimer’s disease.

For the most part, caffeine use of under 400 mg per day is likely safe for most people, but there are some groups who may need to be more cautious. For instance, expecting mothers are often advised to avoid caffeine, and individuals with conditions like high blood pressure, abnormal heart rhythms, or a history of anxiety may find caffeine causes their symptoms to worsen.

Omega-3 fatty acids

Omega-3 fatty acids are polyunsaturated fats, often referred to as ‘healthy fats.' Among these, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have been studied in more detail for their potential role in helping to sustain or improve cognition.

DHA levels are generally lower in individuals with an Alzheimer’s diagnosis, contributing to a worry that deficiency may increase the risk of developing neurodegenerative disease. This has led to further studies examining whether supplements may improve cognitive health. However, when omega-3 supplements are evaluated directly for cognitive benefits in adults, the results are somewhat mixed.

Clinical studies thus far focused on looking at potential cognitive benefits in older adults over the age of 70, and there is a lack of research looking at cognitive effects in younger populations. Furthermore, while there can be benefits for individuals with established heart conditions like atrial fibrillation, healthy adults using omega-3 fatty acid supplements may actually have a higher risk of cardiovascular disease.

Ginkgo biloba

As a mainstay in traditional Chinese medicine for centuries, Ginkgo biloba has been widely used for numerous purposes. Studies have shown that it may improve blood flow in the brain, which may contribute to cognitive benefits.

Like many herbal supplements, studies have used a variety of doses and forms of Ginkgo biloba with varying results over time. Some of the more consistent data associated with benefits have been found using a relatively recently standardized extract called EGb 761. At doses of 240 mg daily, EGb 761 has been associated with improvements in cognition among patients with dementia and may be particularly helpful for patients with neuropsychiatric symptoms.

It’s important to note that other studies have suggested Ginkgo biloba may not be effective for preventing cognitive decline or the progression of neurodegenerative diseases like Alzheimer’s.

Creatine

Although creatine has become commonly used to retain and build muscle, there are also studies exploring its potential for improving cognitive function. Creatine plays an important role in ensuring energy is available, especially when there is elevated metabolic demand (e.g., resistance training or increased stress). Brain functions require a significant amount of energy, and creatine is proposed to help ensure this energy is available when needed.

Results from studies evaluating creatine’s effect on cognition have been mixed. There are studies that show some potential positive effects on working memory in aging adults and improved symptoms associated with creatine deficiency. There are also studies that show no benefit. For neurodegenerative diseases like Parkinson’s, creatine has failed to improve disease progression.

The body has stores of its own creatine within the brain, among other tissues such as muscles. It is suggested that there may be a limited ability for creatine supplements to cross the blood-brain barrier, which may make the positive effects of supplementation more difficult to achieve. Additional studies may help define the doses and length of time needed to improve cognition.

Resveratrol

Resveratrol is a natural compound found in various foods, including grapes, red wine, peanuts, and blueberries. It is suggested to have neuroprotective effects because of its antioxidant and anti-inflammatory effects and because it may promote blood flow.

A primary focus of resveratrol research has been on the prevention of cancer and age-related diseases or disorders that develop or worsen over time. Early studies have shown some promise for neurodegenerative diseases like Alzheimer’s or Parkinson’s disease, but many of these studies have been performed in animal models.

Resveratrol appears to be generally well-tolerated and safe. While initial studies are promising, a better understanding of ideal dosing is still needed.

Bacopa monnieri

Similar to ginkgo, Bacopa monnieri (also referred to as brahmi) has an extensive history in traditional medicine, with roots in Hindu culture and ayurvedic medicine. It’s believed to exert positive effects on cognition by helping regulate neurotransmitters like acetylcholine.

Modern studies are relatively sparse but show some promising results for improved attention and reaction times. Additional studies with standardized doses and forms would be helpful for further exploring how effective it may be in certain settings and who may be most likely to benefit.

In general, Bacopa monnieri appears well tolerated with primarily gastrointestinal side effects (e.g., upset stomach or nausea). While no direct impact on fertility in humans has been established, animal studies have found a reversible reduction in sperm counts associated with supplementation.

Do brain supplements really work?

While there are some intriguing studies highlighting some of the potential benefits of nootropic supplements, it’s also important to establish context.

As is often the case with over-the-counter supplements, compounds that can be a necessity for healthy functioning (e.g., vitamins and minerals, fatty acids, or creatine) are more clearly beneficial if someone has an established deficiency. Avoiding deficiencies is undoubtedly helpful, but adding more of these substances may not necessarily provide additional benefits for everyone. This is also the case for plant-based compounds. For some people, supplements may cause harm.

Much of the research is relatively inconclusive regarding the short-term effects or prevention of neurodegenerative diseases like dementia, Alzheimer’s, or Parkinson’s disease. There may be some potential benefits, but current studies are often unable to consistently show what kind of results can be expected or what doses or forms (many plant products can be prepared in a variety of ways) are needed. Future studies may help clear up some of these questions.

Ultimately, it’s important to talk with your healthcare provider before starting new supplements. To help make sure you’re on the same page, it’s helpful to discuss:

• Any concerns you may have about your health or potential new treatments
• Your goals
• Health history
• All of your current active medications and supplements

This can help ensure that your needs are fully considered and that the path you choose is more likely to be safe and effective.

Best natural alternatives to brain supplements

Exploring natural alternatives to brain supplements can offer effective ways to boost cognitive function and mental clarity without relying on synthetic options. These can include the foods you eat, the things you do, and your environment.

Dietary approaches

The foods we eat have a tremendous effect on overall health. On a personal level, it’s easy to connect daily energy levels with the meals or snacks we eat. Thinking clearly requires energy, and our diets provide that energy.

Some research also delves into whether consistent diets may impact the risk of neurodegenerative disease over time. For instance, eating foods rich in antioxidants may help prevent β-amyloid production and subsequently lower the risk of Alzheimer’s. Choosing foods that lower the risk of developing metabolic diseases like diabetes may also ultimately lower the risk of cognitive decline.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet has been proposed as a potential way to stave off cognitive decline. In general, sugars, cheese, saturated fats, and processed foods are limited in favor of leafy green vegetables, berries, whole grains, legumes, and sources of healthy fats like fish and olive oil. When studied, following the diet closely over time appeared to have a modest benefit in improving certain measures of cognition.

Lifestyle factors

There are a number of strategies that may have a positive impact on preventing cognitive decline over time. These include:

• Physical activity
• Mental stimulation
• Social connection
• Healthy sleep hygiene
• Limiting alcohol
• Quitting smoking

Staying physically active can help promote healthy metabolism and weight management, both of which can help reduce the risk of cognitive decline. Learning new skills or hobbies can help keep your mind active, but it’s also crucial to maintain social connections. A strong support system can help with navigating stress and can be critical for mental health and overall well-being.

Environmental factors

While it may not be immediately apparent, protecting yourself from loud sounds can pay dividends in the future. Hearing loss may impact our ability to feel connected with others, which can affect engagement with family and friends. If there is existing hearing loss, it’s important to take steps to treat it.

Avoiding head injuries is also crucial. This can be as simple as wearing a helmet when riding a bike or using a seatbelt when riding in a vehicle. It’s also vital to protect yourself from potential falls — if you’re feeling dizzy or unsteady on your feet, discuss it with your healthcare providers and explore some potential causes and solutions.

Comparing supplements with natural alternatives

Making positive lifestyle choices like a healthy diet, promoting quality sleep, and staying physically active are always recommended, regardless of whether you choose to add a supplement to your routine.

The benefits of adding a supplement remain poorly defined, so primary concerns are often related to safety and cost. If you are interested in starting a supplement, it’s helpful to discuss it with your healthcare providers. This will help you determine whether a particular supplement may fit your individual needs or whether it may have the potential to cause harm.

If a supplement is recommended, cost is often an important factor. However, price must also be carefully balanced against ensuring the products we use are produced with reliable quality. Let’s take some time to explore some important signs of quality.

How to choose the right brain supplements for you

The FDA does not evaluate individual dietary supplements. Unfortunately, this can mean that some products may ultimately have contaminants or entirely different ingredients or dosages than what is implied on the label. In some instances, this has the potential to be dangerous.

There are some steps you can take to help ensure the over-the-counter products you choose are more likely to be reliably helpful rather than potentially harmful, including:

• Ingredients
• Dosage
• Third-party testing
• Sourcing

Ingredients

Many over-the-counter supplements have a laundry list of active ingredients. More is not always better, as many of these ingredients may have the potential to interact with existing therapies. It’s important to examine each ingredient closely. This is also true for inactive ingredients, particularly if you have an allergy or sensitivity to certain components.

Dosage

Including a small amount of an ingredient ensures it can be included on the label, but it doesn’t necessarily mean there’s enough for it to be effective, or the dose included is safe. It can be helpful to look for products with transparent dosing — as opposed to proprietary blends — so you know exactly how much you’re taking.

An important goal of clinical studies is to establish the specific doses needed to produce beneficial (or harmful) effects. Taking doses that vary from the amounts studied may make these products less likely to be effective or more likely to cause side effects.

Recommended doses can vary between individuals, so it’s helpful to talk about personalized recommendations with your healthcare providers.

Third party testing

Independent third party testing is an important sign of quality among over-the-counter products. This can help ensure the active ingredients are present at the specified doses and detect some common potential contaminants. In other words, it’s helpful for ensuring you’re actually getting what you’re paying for.

Sourcing

While the FDA does not evaluate individual over-the-counter products, it does define a set of Current Good Manufacturing Practice regulations. Manufacturers often refer to intended compliance by stating they are GMP or CGMP compliant or certified. Certification comes from a third party and implies the manufacturer has a commitment to maintaining appropriate facilities, equipment, storage conditions, and staff training.

This, along with an absence of any warning letters issued directly by the FDA, can be a sign of quality.

Top brain supplements you can find on the market

If you're contemplating using dietary supplements to support your brain health, our dedicated article is a must-read. We've gathered what we believe are some of the best choices available, each carefully reviewed and approved by the Healthnews Research team.

Real Mushrooms — best brain supplement with lion’s mane

Try Real Mushrooms now

Organic Lion's Mane Extract Capsules by Real Mushrooms is one of our top picks for mushroom-based brain supplements. It features a single active ingredient—organic lion’s mane mushroom extract. Research suggests that lion’s mane may support cognitive function and help alleviate low mood with consistent use. Given these potential benefits, we believe Real Mushrooms is a strong option to consider.

Key ingredients

• Organic lion’s mane mushroom extract

Price

• Right now, a bottle of 120 capsules, which is enough for a 2-month supply, costs $29.95.

Performance Lab — best omega-3 supplement for brain health

Try Performance Lab now

Performance Lab’s Omega-3 supplement is also on our list of favorites. Omega-3s play a large role in brain health, and many people simply don't get enough of these essential fatty acids through their diets. We find this supplement a great way to fill those gaps and support brain health.

Key ingredients

• Omega-3 fatty acids including DHA and EPA
• Algal Oil

Price

• One month's supply of Performance Lab Omega-3 product will cost you $49.00.

Purovitalis — best resveratrol supplement for brain health

Try Purovitalis now

We consider Purovitalis Resveratrol to be one of the top choices for dietary supplements to support brain health. This supplement utilizes liposomal delivery technology, which is designed to enhance the absorption of the compound. Additionally, it's manufactured according to high market standards. These factors, we believe, make it a supplement worth trying, especially if you're seeking anti-inflammatory and antioxidant support.

Key ingredients

• Micronized trans-resveratrol

Price

• A 60-capsule bottle — enough for a 2-month supply, is priced at $49.99.