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Quick, Natural Energy x 3. Squeeze in Your Omega 3s On-the-Go. Chocolate That Loves You Back. Ultra-Purified Fish Oil Without the Fish Flavor. However, there is some evidence that omega-3 supplements may improve cognition in older adults or those with dementia or AD.

Studies have shown that adults over the age of 70 who used EPA and DHA supplements experienced improved aspects of cognition, such as executive functioning , working memory , and brain signaling.

Supplementation was also correlated with increases in omega-3s circulating in the blood. Omega-3s from the diet are essential to brain health, but more research is needed to determine if supplements are the best choice for increasing your intake of these important nutrients. Vitamin B12 is another nutrient that is essential for brain health throughout the lifespan.

From the beginning, vitamin B12 plays a role in the development and function of the central nervous system CNS , which makes up the brain and spinal cord. Vitamin B12 is thought to be key to the prevention of dementia and other cognitive diseases. Research shows that low levels of vitamin B12 may lead to cognitive decline, depression, and idiopathic fatigue.

When vitamin B12 is low, an amino acid called homocysteine may rise and cause damage to nerves in the brain or spinal cord. However, studies looking at vitamin B12 supplementation as a treatment for cognitive decline have produced mixed results.

While B12 supplementation has shown positive effects for people with advanced neurological disorders, it has not shown the same effects in those without such disorders.

Other research has shown a potential link between low levels of vitamin B12 and the development of AD or dementia. Low vitamin B12 in people with dementia has also been associated with poorer performance on the Mini Mental State Exam MMSE , a test of mental performance, compared to those with adequate levels of vitamin B Thus, researchers have concluded that low levels of vitamin B12 might be associated with the development of dementia, but this theory is not completely proven.

There is some evidence that a basic multivitamin supplement may boost cognition. A multivitamin supplement contains various micronutrients vitamins and minerals your body needs daily. While a multivitamin is recommended for certain populations such as those who are pregnant , it may not be necessary for everyone.

A healthcare provider can help you decide if you should take a multivitamin. New research shows that multivitamin supplement use may benefit older adults with memory issues. In a recent clinical trial, over 3, older adults were randomized to take a placebo or multivitamin daily for three years.

Those who took the daily multivitamin were found to have improved immediate recall memory. These improvements were sustained over the entire three-year trial period. As this is a newer area of research, more studies may be warranted to better determine if daily multivitamin use can improve cognition in older adults or other populations.

Nootropics or "smart drugs" are natural or synthetic supplements meant to support brain health and cognition. They contain substances that may be made in a lab or derived from plants. The majority of nootropics are natural herbs, however. Like other herbal remedies, nootropics are considered a fairly safe supplement option.

Very few have been found to cause serious side effects, but little is known about the safety of using nootropics long-term. Examples of nootropics include:. There are numerous nootropics on the market, some with better research support than others. Some of the compelling research behind certain nootropics is outlined below.

Panax ginseng is an herb commonly used in traditional Chinese medicine and other types of alternative medicine. It is said to have properties that reduce the risk of neurodegenerative diseases or decline.

When it comes to brain health, researchers from one review found that Panax ginseng may have the most positive effects on depression. Compounds found in Panax ginseng are thought to cause antidepressant effects by interacting with certain cell signaling pathways.

While much of the research on Panax ginseng for brain health has been performed in a laboratory setting, some human trials have been conducted.

In one large human trial, researchers compared long-term Panax ginseng users to nonusers. Compared to those who didn't use the herb, study participants who used Panax ginseng for long periods had higher cognition test scores later in life.

However, these effects were only seen with long-term use more than five years of Panax ginseng. The leaves from the Ginkgo biloba plant have been used to make herbal remedies for centuries. These leaves are used for many purposes in alternative medicine, including brain health.

A review of large-scale clinical trials on Ginkgo biloba found conflicting results regarding the herb's efficacy for cognitive functions. According to the review, Ginkgo biloba extract is most commonly used for cognitive decline, poor memory, and decreased alertness. While many studies included in the review found no positive effects of Ginkgo biloba , several studies showed a potential role of the herb in treating cognition in patients with mild dementia.

Ginkgo biloba was most effective when used for at least 24 weeks and at a dose of milligrams mg per day. More research is needed to determine if Ginkgo biloba supplements work for brain health. Due to its perceived neuroprotective properties, ashwagandha Withania somnifera has been recommended as an herbal treatment for cognitive decline.

A clinical trial from looked at how ashwagandha use would affect healthy, stressed adults. After randomization, participants took either a placebo or an ashwagandha supplement for 90 days. Taking mg of ashwagandha root extract in a sustained-release capsule form per day was found to be safe and also led to improvements in memory, focus, sleep quality, stress, and overall psychological well-being.

Scientists believe that ashwagandha reduces oxidative stress in the central nervous system and, thus, may be beneficial for diseases such as Parkinson's disease , Huntington's disease , and Alzheimer's disease. Some clinical trials have supported its use for brain health, but there isn't a clear consensus on how effective ashwagandha is.

In some studies, healthy caffeine consumption has been linked to better cognitive performance. Caffeine is found in various foods and drinks, with coffee being the most popular option.

While a moderate dose of caffeine to mg has been shown to enhance alertness, a high dose mg or more may cause side effects like anxiety and trouble sleeping.

According to one review, researchers agree that caffeine consumption improves basic cognitive functions like attention and reaction time.

However, there is less of a consensus among researchers on the effects of caffeine on "higher" cognitive functions like decision-making and problem-solving. A review noted opposing results among several clinical trials on caffeine's effects on brain health. While there was not enough scientific evidence to support caffeine as an attention booster, there was evidence that caffeine improves both short-term and long-term memory in adults.

Hopefully, research will continue in this area so that the role of caffeine as a nootropic will become clearer. Regarding dietary supplements, you can't always believe everything you hear. This might be especially true for supplements marketed to boost brain health. Many supplements that claim to boost brain health haven't been researched enough to support their use in everyone.

Nevertheless, some researchers believe there simply isn't enough clear evidence to support using any dietary supplement for brain health.

This goes for people who are healthy as well as those with dementia or other neurodegenerative diseases. For at least a few dietary supplements, there isn't strong evidence that supports their use in brain health. These include:. In general, more research is needed on the use of dietary supplements for brain health.

As previously mentioned, many researchers have a hard time recommending supplements to improve your brain's health. Besides the fact that brain health supplements may not do the work as intended, they also may come with safety concerns. Recall that dietary supplements are not tested for safety or effectiveness like prescription medications are.

This means that some brain health supplements may contain ingredients that either aren't listed on the nutrition label or are included in the supplement in amounts different than what is listed.

When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist.

To put this into perspective, a review of 12 supplements for brain health found just one to be third-party tested and actually contain what was listed on the nutrition label.

For the most part, side effects are rare but possible when taking dietary supplements. You are especially likely to experience side effects if you take too much of a supplement, so be sure to only use supplements as directed.

Some people may need to avoid using brain health supplements altogether. Unless told otherwise by a healthcare provider, children and people who are pregnant or nursing may need to avoid many brain health supplements.

Many supplements including those for brain health have not been thoroughly tested in these populations. Additionally, although many supplements may be generally safe, little is known about how herbs or nutrients often found in brain health supplements interact with medications you may take.

Be sure to discuss any supplements you plan to take with a healthcare provider. They can help you determine if the supplement may interact with any medications or other supplements you use.

Remember, dietary supplements alone cannot treat or prevent diseases. Some support better memory, alertness, and creativity. Others slow down the development of major mental health conditions. No one nutrient can do it all, but here are 3 — all available in supplement form — to help sharpen your mental edge.

As far as brain supplements go, omega-3 fatty acids are a great place to start. Omega-3s bring a bit of everything, including improved brain function, memory, and reaction times.

In fact, omega-3s promote brain health both during pregnancy and early life — making it an important nutrient for expectant parents and newborns alike. Fatty fish like salmon, trout, and herring are excellent sources of omega-3s.

Sardines are among the fish with the lowest levels of mercury. Not a fish fan? More research is needed to completely understand the effects of vitamin D on the brain, but we know a lot about what happens when we get just the right amount.

Interestingly enough, sunlight stimulates your skin to produce vitamin D, which makes a 5- to minute walk outside an excellent — and easy — daily dose. Vitamin D is also available in many different foods, including cold-water fish salmon, sardines, tuna , egg yolks, and breakfast basics like milk and cereal.

Like vitamin D, vitamin B12 has so many mental benefits. Getting enough vitamin B12 may give you more energy, improve memory, and make learning new things easier.