The sale of brain supplements generates over $6 billion a year, making it one of the largest markets globally. The size of the brain supplement market is unsurprising, considering how popular dietary supplements have become in recent times. With a market that large, it may seem pointless to wonder if brain supplements are really beneficial to health. However, as with other supplements, the popularity of brain supplements does not necessarily mean they have real health benefits. Instead, it is necessary to investigate their ingredients and studies around these ingredients to answer the question of whether these supplements are effective.
Theoretically, brain supplements contain ingredients that improve brain health. However, merely containing these ingredients is no guarantee that the supplements actually have clinically significant effects.
For a supplement to be effective, it not only has to have the right ingredients, but it needs to contain them in the right proportions. Also, some of the ingredients in popular brain supplements have only been researched in their natural forms, not in the form used in the supplements. Thus, the supplement also requires an effective manufacturing process before it can be effective. This is particularly important as the FDA does not have stringent laws guiding supplements compared to drugs, meaning there’s a higher possibility of sub-standard supplement products entering the market.
Nonetheless, brain supplements that contain the right ingredients, in the right amounts, and manufactured under the right conditions can help improve brain health.
As with other dietary supplements, not all of the ingredients in brain supplements actually have a scientific backing. Below are some of the common ingredients in brain supplements and what science says about them.
Consuming omega-3 fatty acids can improve memory, cognitive well-being, learning, and blood flow in the brain.1 Omega-3 fatty acids are also linked to lower risks of serious brain conditions like dementia and Alzheimer’s. However, there haven’t been enough studies to confirm if omega-3s from supplements will have the same benefits as from plants (nuts and seeds) and animal sources (fatty fish).
The B-group vitamins are associated with several enzymatic processes that maintain normal physiological functions, with vitamins B6, B9, and B12 particularly important in brain health. Vitamin B6 helps with the development of neurotransmitters, while vitamins B9 and B12 aid the production of DNA and RNA.
While the health benefits of these vitamins are not under dispute, many scientists claim we get enough of them from our diets and don’t think supplementing them offers any significant advantage in terms of improving brain health. Only individuals with conditions that make it difficult to absorb B vitamins from food may require dietary supplementation.
The antioxidant properties of vitamin E can help slow down mild cognitive impairment, which is the initial stage of dementia.2 Multiple studies also show that vitamin E has some level of neuroprotective properties, although there are also studies that downplay the benefits of vitamin E in slowing down the progression of dementia.
While there is no consensus on the neuroprotective properties of vitamin E, scientists generally agree that maintaining vitamin E levels through dietary sources is essential. However, there is no evidence that additional vitamin E supplementation has any clinically significant benefits. In fact, these supplements may increase the risk of vitamin E toxicity or bleeding.
Native to China, ginkgo has been used in traditional medicine for thousands of years, primarily for its antioxidant and anti-inflammatory effects. Recently, ginkgo has become a chief ingredient in many brain supplements. Studies justify this, too, as ginkgo has been found helpful in reducing the rate of cognitive decline in dementia patients. Also, ginkgo can help improve functional abilities in people with Alzheimer’s.3 There is still a long way to go before definitive statements about ginkgo improving brain health can be made, but current evidence is promising.
Choline is essential in neurodevelopment, specifically in synthesizing the important neurotransmitter, acetylcholine. Animal-model studies also indicate that choline supplements can improve memory and improve dopamine availability. Choline is also reported to have neuroprotective effects and oxidative-stress-relieving properties. These properties make choline useful in managing health conditions like Parkinson’s, Alzheimer’s, and dementia.
There are several different brain supplements on pharmacy shelves today, and it may be difficult to determine which one is best for you. The most important factors to consider are the supplement’s ingredients and their proportion, as well as the manufacturers of the supplement. Using these factors as a guide, here is one of the best brain supplements on the market.
Brain Trust, a dietary supplement, includes choline, known for its crucial role in maintaining cellular membrane structure and facilitating neurotransmission in the brain. Besides choline, Brain Trust also contains ginkgo biloba, valued for its potential in enhancing cognitive function through its antioxidant properties and its influence on blood circulation.
Additionally, Brain Trust features rosemary leaf extract, which is noted for its ability to support cerebral blood flow, a key factor in cognitive health. The supplement is also formulated with huperzine A, a compound that acts as a cholinesterase inhibitor, thereby playing a role in maintaining neurotransmitter levels that are essential for brain function.
The ingredients in Brain Trust are proportioned to ensure that taking one or two servings daily provides an effective combination for supporting overall brain health.
Taking brain supplements should not replace lifestyle choices that can improve brain health and limit the risk of brain conditions like dementia. Here are some of the most effective lifestyle changes you can make.
There are some health conditions that can have adverse effects on brain health. These health conditions include diabetes, hypertension, and Adrenal Fatigue Syndrome (AFS). Adrenal fatigue is a non-Addison's type of adrenal dysfunction in which the body’s stress response cannot keep up with life’s chronic stressors. This condition results from consistent dysregulation of the NeuroEndoMetabolic (NEM) Stress Response, the body’s natural stress-relief system.
The most common symptoms of adrenal fatigue include depression, brain fog, memory impairment, and anxiety, which all contribute to poor brain health. Also, adrenal fatigue can increase cravings for salty and sugary foods, which can increase the risk of hypertension and diabetes.
Hypertension can also impair proper blood flow to the brain, while diabetes can affect the brain's ability to process sugar, both of which can increase the risk of brain-related conditions like dementia and Alzheimer's.
Therefore, it is essential to make lifestyle changes that will reduce the risk of these conditions, including reducing stressors and cutting sugary foods from the diet.
Activities that challenge a person’s ability to think and process information can make an individual less susceptible to the adverse effects of aging or diseases on the brain. As the brain ages, its structure and function change, and conditions that affect memory like dementia may arise. These mentally stimulating activities, like brain games and puzzles, can help reduce the risk of dementia and improve memory. Activities like learning a new language or how to play a musical instrument can also be helpful.
Regular exercise can improve the functioning of the hypothalamus-pituitary-adrenal axis, which helps the body manage stress. Physical activity also helps manage mental conditions like depression, anxiety, and psychiatric disorders. The effects of regular exercise are also not limited to mental well-being, as physical activity can help reduce blood pressure, increase blood flow, and improve sleep, which can then positively impact brain health.
There is a link between the digestive system and the brain – the gut-brain axis. The connection between the gut and the brain means poor eating patterns can be detrimental to brain health. While nutrients like B vitamins, vitamin E, and omega-3 fatty acids are essential to brain health, the other components of diet and eating practices also matter.
Particularly, several different diet types may benefit the brain. The most recommended include the Mediterranean Diet, Nordic Diet, Dietary Approaches to Stop Hypertension (DASH), and Okinawan Diet. If you are unsure of which diet plan will best suit you, consult a dietician or nutritionist.
Excessive drinking can significantly increase the risk of dementia and other mental conditions. Smoking and alcohol can also cause different adverse effects on several organs of the body. So, while alcohol and tobacco may not always directly impact the brain, they may cause health conditions that worsen brain health. For instance, the risk of cardiovascular conditions is much higher among smokers and drinkers, which increases the risk of brain conditions.
Building social networks can reduce the risk of dementia and other brain conditions. Studies also show that loneliness caused by poor interpersonal relationships can worsen brain health, particularly among older adults. Therefore, you should not shy away from social events and maintain a good relationship with the people around you. These social relationships may also help maintain other lifestyle changes, like supporting hobbies and acting as exercise partners.
Brain supplements have gained a lot of popularity over the last few years. However, not all brain supplements are effective or beneficial to health. It is important to consider the ingredients of the supplements, their proportions, as well as the manufacturers of the supplements before making a buying decision. Supplements that contain ingredients like choline, ginkgo, and omega-3s are more likely to be beneficial to brain health.
As with all types of supplements, ensure you speak to your healthcare provider before taking brain supplements. Also, these supplements should not replace prescribed medications or medical advice.
For more information about brain supplements, the team at Dr. Lam Coaching can help. We offer a free, no-obligation phone consultation at +1 (626) 571-1234 where we will privately discuss your symptoms and various options. You can also send us a question through our Ask The Doctor system by clicking here.
Dighriri, Ibrahim M., et al. "Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review." Cureus, vol. 14, no. 10, 9 Oct. 2022, article e30091. https://doi:10.7759/cureus.30091.
Lakhan, Rahul, et al. "The Role of Vitamin E in Slowing Down Mild Cognitive Impairment: A Narrative Review." Healthcare (Basel), vol. 9, no. 11, 18 Nov. 2021, article 1573. https://doi:10.3390/healthcare9111573.
Xie, Lulu, et al. "Can We Use Ginkgo biloba Extract to Treat Alzheimer's Disease? Lessons from Preclinical and Clinical Studies." Cells, vol. 11, no. 3, 29 Jan. 2022, article 479. https://doi:10.3390/cells11030479.
This depends wholly on the ingredients in the supplements, their proportion, and the manufacturing process. Brain supplements that are well-manufactured with the right amounts of ingredients like choline, ginkgo, and omega-3 fatty acids can help improve brain health. However, regardless of the ingredients in the supplements, they shouldn’t replace medical advice.
