What supplement really can improve brain health? A guide to evidence-based options

October 30, 2025 •

4 min read

A recent survey found that nearly one in three adults over 50 takes a supplement hoping to improve their cognitive function. This raises the critical question: what supplement really can improve brain health and cognitive function, and what does the scientific evidence say?

Quick Summary

The effectiveness of supplements for brain health varies greatly, with strong evidence supporting omega-3 fatty acids, B vitamins for deficiencies, and specialized magnesium for memory. Other compounds, like Lion's Mane and curcumin, show promise but require more human research. Ultimately, a balanced diet and healthy lifestyle provide the most significant, consistent benefits.

Key Points

Omega-3s are Key: DHA and EPA, found in fish oil and algae, are crucial for brain structure and function, with strong evidence supporting their role in memory and cognitive health, especially for those with low dietary intake.
B Vitamins for Deficiencies: B vitamins (B6, B9, B12) are vital for brain metabolism. Supplementation is most effective for individuals with confirmed deficiencies, such as older adults and vegans, and can slow cognitive decline in those at risk.
Magnesium L-Threonate for Memory: This specialized form of magnesium has been shown to increase magnesium levels in the brain, improving learning, working memory, and overall cognitive function in studies.
Emerging Evidence for Herbs: Herbal supplements like Lion's Mane mushroom and curcumin show promising neuroprotective effects based on animal and preliminary human studies, though more extensive research is needed to confirm efficacy in healthy humans.
Lifestyle Trumps Supplements: The most significant and consistent improvements in brain health come from a holistic approach centered on a balanced diet, regular exercise, quality sleep, and mental stimulation. Supplements are best viewed as supportive tools.

While the supplement market is flooded with products promising enhanced mental performance, most healthcare experts emphasize that a balanced diet and healthy lifestyle are the undisputed champions for long-term brain health. However, specific supplements can provide a boost in certain situations, especially for those with identified deficiencies or age-related decline. For most healthy individuals, the benefits are often modest, and a "food-first" approach remains the gold standard.

The Role of Foundational Nutrients in Brain Health

Before exploring specific supplements, it's crucial to understand the nutrients our brains need to function optimally. A healthy, whole-food diet, such as the MIND or Mediterranean diets, is rich in many of these compounds.

Omega-3 Fatty Acids

Omega-3s, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential fats for brain structure and function. DHA makes up a significant portion of the brain's gray matter and plays a vital role in neuronal communication. EPA is noted for its anti-inflammatory properties, which can help protect the brain from damage.

Evidence: Research consistently shows a link between higher omega-3 intake and better cognitive function and slower age-related cognitive decline. A 2025 meta-analysis found omega-3 supplementation significantly improved primary memory and visuospatial functions, particularly in healthy individuals. Some studies even suggest long-term omega-3 use may lower the risk of Alzheimer's in certain genetic populations.
Who Benefits: People who don't eat oily fish regularly, those with low dietary intake, and individuals concerned with long-term cognitive health are most likely to see benefits from a high-quality fish oil or algal oil supplement.

B Vitamins

The B vitamin complex, including B6, B9 (folate), and B12, is essential for numerous brain processes, including neurotransmitter production and energy metabolism. They also help regulate homocysteine levels, an amino acid associated with cognitive decline when elevated.

Evidence: The most robust evidence for B vitamins relates to correcting a deficiency. For older adults with low B12 levels or those following vegan diets, supplementation can dramatically improve cognitive function. In at-risk individuals, trials have shown that B vitamin supplementation can help slow brain atrophy. For healthy individuals with adequate B vitamin levels, supplementation is less likely to show major benefits.
Who Benefits: Vegetarians, vegans, and older adults are at higher risk for B12 deficiency and should discuss supplementation with a healthcare provider.

Magnesium L-Threonate

While many forms of magnesium exist, magnesium L-threonate is unique because it was specifically developed to effectively cross the blood-brain barrier and elevate magnesium concentrations in the brain. This mineral is crucial for synaptic plasticity, the brain's ability to rewire itself and form new connections.

Evidence: Multiple studies have shown magnesium L-threonate can enhance learning abilities, working memory, and long-term memory in animal models. Human trials, particularly in older adults with memory issues, have shown improvements in overall cognitive scores.
Who Benefits: This supplement is a promising option for individuals seeking to support memory and cognitive function as they age. Most people don't get enough magnesium from their diet, making supplementation a viable option.

Emerging and Herbal Supplements for Brain Health

Lion's Mane Mushroom

Used for centuries in traditional East Asian medicine, Lion's Mane contains compounds called hericenones and erinacines, which stimulate nerve growth factor (NGF).

Evidence: Animal studies and preliminary human trials suggest Lion's Mane may aid in nerve repair, protect against neurodegenerative diseases, and improve memory. A small study in cognitively impaired adults found improvements in mental function, though the benefits were not sustained after cessation. Larger-scale human trials are still needed.
Who Benefits: While promising for those interested in natural cognitive support, more definitive research is required before recommending it widely.

Curcumin

The active compound in turmeric, curcumin, is a potent antioxidant and anti-inflammatory agent.

Evidence: In animal models and some small human trials, curcumin has shown potential for improving memory, mood, and reducing oxidative stress. A specific bioavailable formulation has shown promise in reducing amyloid plaques and improving cognitive function in older adults.
Who Benefits: Individuals with inflammatory conditions or those seeking antioxidant support may find curcumin beneficial, though evidence specific to healthy cognitive enhancement remains mixed.

Supplement Comparison for Brain Health


Supplement	Primary Benefit(s)	Strength of Evidence	Best For
Omega-3s (DHA/EPA)	Structural brain health, memory, mood, anti-inflammation	Strong evidence, particularly long-term studies	General cognitive health, older adults, low fish intake
B Vitamins	Neurotransmitter support, energy, homocysteine reduction	Strong evidence for deficiency correction; less for healthy individuals	Correcting deficiencies (vegans, elderly), at-risk populations
Magnesium L-Threonate	Working memory, synaptic plasticity, overall cognition	Promising evidence, especially for age-related decline	Memory support, older adults, general cognitive performance
Lion's Mane Mushroom	Neurogenesis, nerve growth factor (NGF), memory	Promising but largely preclinical; limited human data	Preliminary cognitive support, nerve health, requires more research
Curcumin	Antioxidant, anti-inflammatory, mood, memory	Mixed evidence; formulation impacts bioavailability	Anti-inflammatory support, preliminary memory and mood benefits

The “Food First” Philosophy

It's important to reiterate that supplements are intended to supplement, not replace, a healthy diet. A whole-foods diet rich in omega-3s (fatty fish), antioxidants (berries, leafy greens), and B vitamins (eggs, dairy, meat, beans) provides a complex synergy of nutrients that cannot be replicated in a pill. Lifestyle factors like regular exercise, quality sleep, stress management, and mental stimulation are also critical and often more effective than any single supplement.

Conclusion

While no single 'miracle pill' exists, certain supplements offer targeted support for brain health based on scientific evidence. Omega-3 fatty acids, particularly DHA, and B vitamins for those with deficiencies have the strongest support for improving cognitive function. Magnesium L-threonate stands out for its specific benefits related to memory and synaptic health. Herbal options like Lion's Mane and curcumin hold promise but require further human research. For the best cognitive outcomes, consider supplements as a strategic addition to a comprehensive lifestyle that prioritizes diet, exercise, and mental engagement, and always consult a healthcare provider before starting any new regimen. For further reading, an authoritative resource is the National Institutes of Health's Office of Dietary Supplements.

Frequently Asked Questions

While omega-3 supplements can bridge the dietary gap for those who do not eat fatty fish regularly, some research suggests that the benefits from whole-food sources of omega-3s may be greater than from supplements alone. A 'food first' approach is always recommended.

No, B vitamin supplements are not necessary for everyone. They are most beneficial for individuals with diagnosed deficiencies, such as older adults or those on restrictive diets like veganism. For people with sufficient dietary intake, the cognitive benefits of supplementation are often inconclusive.

Studies have shown promise for magnesium L-threonate in improving memory, especially in older adults with existing memory concerns. Research on its effects in healthy, younger adults is still emerging, but the theory behind its high bioavailability in the brain is sound.

The evidence for Lion's Mane is promising but still limited, with much of the research conducted on animals or in small human trials. Studies indicate it may stimulate nerve growth and improve cognitive function, but more extensive and large-scale human clinical trials are needed to confirm these effects.

Diet is significantly more important than supplements for maintaining cognitive function. A healthy diet, such as the MIND diet, provides a broad spectrum of nutrients and antioxidants that collectively support brain health. Supplements are best used to fill specific nutritional gaps, not as a replacement for a healthy diet.

No, dietary supplements, including those for brain health, are not regulated by the FDA for effectiveness or safety before they enter the market. It is crucial to choose reputable brands and consult a healthcare professional before use.

There is no conclusive evidence that any single supplement can prevent or cure dementia. While some, like omega-3s and B vitamins, show potential in slowing cognitive decline in specific at-risk populations, lifestyle choices like diet and exercise are the most impactful preventative measures.