Science Backs These 11 Brain Health Supplements

Struggling to find brain supplements that actually work? We’ve been there too.

We wanted to know which supplements are worth your money and which are just expensive placebos.

So we rolled up our sleeves, dove into the research, and separated scientific fact from brain booster fiction. Here’s what actually works for your memory and brain, according to rigorous studies.

Why Brain Health Matters

Have you noticed the gap between how long people live and how well they live?

Most of us will live to about 80 years, but many only enjoy good health until around 60. Those extra 20 years often include cognitive struggles that nobody wants to experience.

Your brain influences everything that makes life worth living. Good memory helps you treasure experiences. Mental clarity lets you solve problems. Focus keeps you productive. Mood stability maintains your relationships.

Taking care of your brain isn’t just about avoiding dementia. It’s about living fully right now and maintaining your independence and personality as you age.

The growing body of evidence suggests certain supplements might help you take a proactive stance toward brain health, though they’re most effective as companions to a brain-friendly lifestyle.

How We Evaluated These Supplements

We prioritized scientific evidence when analyzing these brain health and memory supplements. Our team examined peer-reviewed research including clinical trials, systematic reviews, and meta-analyses to determine which compounds truly support cognitive function.

Each supplement was evaluated based on strength of clinical evidence, safety profile, and mechanism of action. We considered both immediate cognitive effects and long-term potential for healthy brain function.

Top 11 Supplements for Brain Health

Here are the 11 best supplements for brain health supported by scientific studies.

Jump to section:

1. Omega-3 Fatty Acids (EPA & DHA)
2. Bacopa Monnieri
3. Phosphatidylserine (PS)
4. Creatine
5. Curcumin (from Turmeric)
6. Ginkgo Biloba
7. Lion’s Mane Mushroom
8. B Vitamins (Folate, B6, B12)
9. Vitamin D
10. NAD+ Precursors (NMN and NR)
11. Berry Polyphenols

1. Omega-3 Fatty Acids (EPA & DHA)

Omega-3 fatty acids are essential nutrients your body cannot produce on its own. The most important types for brain health are EPA and DHA, found in fatty fish, fish oil supplements, and algal oil supplements.

How it Works: DHA forms a major part of neuronal membranes, influencing their fluidity and the function of embedded proteins. Omega-3s have anti-inflammatory properties, creating compounds called resolvins and protectins that reduce brain inflammation. They also affect neurotransmitter systems, cerebral blood flow, and genes involved in brain cell growth.

The Science:

• Observational studies link higher fish/omega-3 intake with lower risk of cognitive decline and dementia^[1]
• Supplementation helps individuals with Mild Cognitive Impairment (MCI) slow further decline^[2]
• Meta-analysis found benefits for executive function in adults without dementia^[3]
• High-dose EPA+DHA (3.36 g/day) slowed cognitive aging in people with coronary artery disease^[2]

Typical Dosage:

• Benefits for executive function seen with >500 mg combined EPA+DHA daily
• Cardiovascular patient study used 3.36 grams per day
• MCI trials used 1-2 grams daily
• General health recommendations (250-500 mg/day) may be too low for brain benefits

Side Effects and Safety:

• Generally safe at typical doses
• May cause fishy aftertaste or mild digestive issues
• Higher doses (>3 grams/day) can have blood-thinning effects
• May increase bleeding risk with anticoagulant medications
• Consult healthcare provider if on medications or have bleeding disorders

2. Bacopa Monnieri

Bacopa Monnieri (or Brahmi) is a perennial herb that holds a prominent place in Ayurvedic medicine, where it’s been used for centuries as a memory enhancer and nerve tonic. Its medicinal properties come from compounds in the leaves called bacosides, which are the primary active constituents responsible for its cognitive effects.

How it Works: Bacopa modulates the cholinergic system, which is crucial for learning and memory, by affecting acetylcholine release and receptor binding. It offers neuroprotective effects in the hippocampus (the brain’s memory center) and has adaptogenic properties that help the brain manage stress.

The Science:

• Meta-analysis of nine randomized controlled trials found significant improvements in cognitive performance^[4]
• Studies show shortened completion time on the Trail Making Test Part B (executive function)^[4]
• Research demonstrates decreased choice reaction time (improved processing speed)^[4]
• Systematic review of six RCTs highlighted consistent improvements in memory free recall^[5]
• Beneficial effects observed in 9 out of 17 memory tests across reviewed studies^[5]

Typical Dosage:

• Standardized extracts: 300-450 mg per day, often in divided doses
• Study in medical students used 150 mg twice daily of Bacognize® extract
• Acute studies tested single doses of 320 mg or 640 mg of CDRI 08 extract
• Most studies showing benefits involved dosing periods of at least 12 weeks

Side Effects and Safety:

• Generally well-tolerated with a high therapeutic index
• Most common side effects are mild and gastrointestinal
• May cause nausea, abdominal cramps, bloating
• Potential theoretical interactions with sedative medications
• Possible interactions with thyroid hormones or drugs affecting the cholinergic system

3. Phosphatidylserine (PS)

Phosphatidylserine is a natural phospholipid highly concentrated in brain cell membranes, especially in the cerebral cortex. Your body produces some PS, but you also get small amounts from foods like fish and organ meats.

How it Works: PS maintains the fluidity and structure of neuronal cell membranes, which is essential for proper signaling between brain cells. This supports neurotransmitter release and receptor function, processes crucial for learning and memory.

The Science:

• Systematic reviews and meta-analyses show PS improves memory performance in elderly individuals with cognitive decline^[6]
• A recent clinical trial with 190 older adults with MCI found significant improvements in short-term memory, arithmetic ability, and abstract reasoningl^[7]
• The FDA has authorized a qualified health claim that PS may reduce the risk of cognitive dysfunction in the elderly (though noting evidence is limited)^[6]
• Research using PS for subjective memory complaints shows promising results for memory abilities^[8]
• Studies suggest PS may help with symptoms of inattention in children with ADHD^[9]

Typical Dosage:

• For cognitive support in older adults: 100-300 mg daily
• For children with ADHD: 200-300 mg daily
• Most studies showing benefits used at least 6-12 weeks of consistent supplementation

Side Effects and Safety:

• Generally well-tolerated with few reported adverse effects
• Mild digestive discomfort possible but uncommon
• Theoretical interaction with blood-thinning medications (due to effects on cell membranes)
• Possible interaction with medications affecting the cholinergic system

4. Creatine

Creatine is a naturally occurring compound formed from amino acids that your body produces and you get from meat and fish. Your brain contains significant amounts of creatine and depends on it for optimal energy production.

How it Works: Creatine functions as a cellular energy buffer in your brain, rapidly regenerating ATP during periods of high mental demand. This helps maintain optimal brain energy levels when you’re mentally fatigued, sleep-deprived, or performing challenging cognitive tasks.

The Science:

• Meta-analyses show creatine supplementation enhances memory, particularly in older adults (aged 66-76 years)^[10]
• Clinical studies demonstrate that creatine significantly reduces cognitive decline during sleep deprivation^[11]
• A single high dose of creatine improved cognitive processing speed during sleep deprivation^[11]
• Creatine supplementation lessened declines in psychomotor skills, reaction time, and balance during 24 hours without sleep^[12]
• Creatine’s brain benefits appear most pronounced for tasks requiring prefrontal cortex resources^[12]
• Higher baseline brain creatine levels correlate with better recognition memory^[13]

Typical Dosage:

• Maintenance dose: 3-5 grams daily (standard for general health)
• For cognitive benefits: 5-20 grams daily (higher end for acute situations)
• Some studies used loading phases (20 grams daily for 5-7 days, often divided into 4 doses)
• For brain effects, higher daily doses may be necessary (5+ grams) as the brain shows less efficient uptake than muscle

Side Effects and Safety:

• Generally considered safe for healthy individuals
• Most common side effect is water retention, causing slight weight gain
• Higher doses may cause gastrointestinal discomfort, bloating, or diarrhea
• Dividing the daily dose into smaller portions may reduce digestive issues
• Pre-existing kidney disease, high blood pressure, or liver disease warrants caution
• May interact with caffeine, NSAIDs, or diuretics

5. Curcumin (from Turmeric)

Curcumin is the primary active compound in turmeric, the bright yellow-orange spice common in curries. While turmeric contains multiple beneficial components, curcumin appears responsible for many of the cognitive benefits.

How it Works: Curcumin reduces neuroinflammation by blocking inflammatory pathways and neutralizing harmful free radicals that damage brain cells. Some research suggests it may also help clear amyloid-beta plaques and boost levels of brain-derived neurotrophic factor.

The Science:

• Meta-analysis found significant improvement in working memory across various populations^[14]
• Showed borderline significant benefit for processing speed^[14]
• A trial using a highly bioavailable curcumin complex at 400mg twice daily for six months improved cognitive function in moderate Alzheimer’s disease patients^[15]
• Benefits primarily found with enhanced bioavailable formulations (standard curcumin has very poor absorption)^[16]
• Multiple systematic reviews confirm curcumin’s improvement of working memory across diverse adult groups^[17]

Typical Dosage:

• Highly dependent on the specific formulation used
• Special formulations: 80-160mg (Longvida®), 180-360mg (Theracumin®), or 800mg daily (CurQfen®)
• Standard curcumin extracts: Often need 1+ gram daily but with questionable bioavailability
• Taking with a meal containing fat slightly enhances curcumin absorption
• Black pepper extract increases curcumin bioavailability by blocking its breakdown

Side Effects and Safety:

• Generally recognized as safe (GRAS) by the FDA
• Gastrointestinal effects most common (stomach upset, nausea, diarrhea)
• May have mild blood-thinning properties (caution with anticoagulants)
• Allergic reactions possible in sensitive individuals
• Potential drug interactions through effects on drug-metabolizing enzymes

6. Ginkgo Biloba

Ginkgo biloba extract comes from the leaves of one of the oldest living tree species on earth, used in traditional Chinese medicine for thousands of years. In modern times, it’s become one of the most researched herbal medicines for cognitive health.

How it Works: Ginkgo improves cerebral blood flow and has potent antioxidant properties that protect brain cells from damage. It may also influence neurotransmitter systems and block inflammatory factors affecting brain function.

The Science:

• Meta-analysis of nine randomized controlled trials found moderate but significant cognitive benefits in Alzheimer’s, vascular, and mixed dementia patients^[18]
• Another systematic review showed significant improvements in cognition and activities of daily living^[19]
• Benefits primarily associated with the standardized extract EGb 761® at 240mg daily^[19]
• Particularly effective for patients with both cognitive decline and neuropsychiatric symptoms like depression or agitation^[19]
• Results distinguish between standardized extracts and generic preparations^[20]

Typical Dosage:

• 240mg daily of the standardized extract EGb 761® (the most consistently studied form)
• Studies typically lasted 12-52 weeks
• Results specifically tied to this standardized extract and dosage
• Consistency in using a standardized product is important for potential benefits

Side Effects and Safety:

• Generally well-tolerated with side effect rates similar to placebo in clinical trials
• Blood-thinning properties may increase bleeding risk
• May interact with anticoagulant medications (warfarin), antiplatelet drugs (aspirin), and NSAIDs
• Potential interactions with antidepressants, anticonvulsants, or drugs metabolized by cytochrome P450 enzymes
• Consultation with a healthcare provider recommended, especially if taking other medications

7. Lion’s Mane Mushroom

Lion’s Mane is an edible medicinal mushroom recognizable by its white, shaggy appearance resembling a lion’s mane. This unique fungus has a long history in traditional Chinese medicine for supporting nervous system health.

How it Works: Lion’s Mane contains compounds that stimulate Nerve Growth Factor production, supporting the survival and function of brain cells. It also has antioxidant and anti-inflammatory properties that may protect against neuroinflammation.

The Science:

• Strong preclinical evidence shows NGF-stimulating activity and neuroprotective effects^[21]
• Study in older adults with Mild Cognitive Impairment (MCI) found significant cognitive improvements after 16 weeks of taking 250mg Lion’s Mane powder daily^[22]
• Another trial showed cognitive enhancements in participants consuming 2.4g daily for 12 weeks^[22]
• Acute study in young, healthy adults found improved performance on the Stroop task (measuring executive function) with a single 1.8g dose^[22]
• Research shows potential mood benefits – one study found improvements in anxiety and depression measures after 8 weeks^[22]
• High-dose acute study found improvements in fine motor skills but no significant global cognitive effects^[22]

Typical Dosage:

• Studies in MCI used 250mg of powder daily or 2.4g daily
• Acute cognitive studies used single doses of 1.8g or 3g of a 10:1 extract
• The distinction between raw mushroom powder and extracts is important (extracts are more concentrated)
• Fruiting body extracts (high in hericenones) vs. mycelium extracts (high in erinacines) may have different effects
• Optimal dosage not fully established – ranges from 250mg to 3g daily depending on form and concentration

Side Effects and Safety:

• Generally considered safe as an edible mushroom with a history of culinary use
• Clinical studies report minimal adverse effects
• Mild digestive discomfort possible in sensitive individuals
• Allergic reactions (such as skin rash) may occur rarely
• Limited data on interactions with medications

8. B Vitamins (Folate, B6, B12)

Folate, B6, and B12 are essential water-soluble vitamins critical for brain function. These vitamins work together in crucial biochemical pathways affecting everything from DNA synthesis to neurotransmitter production.

How it Works: These B vitamins serve as vital cofactors in homocysteine metabolism, with elevated homocysteine strongly linked to cognitive decline. They also support neurotransmitter synthesis, myelin formation, and methylation reactions essential for neuronal health.

The Science:

• Strong, consistent evidence shows B vitamin supplementation effectively lowers homocysteine levels^[23]
• Despite successfully reducing homocysteine, meta-analyses of RCTs show predominantly neutral results for cognitive function^[24]
• Several large reviews found no significant benefit on cognitive decline, global cognition, or specific cognitive domains^[25]
• A more recent 2021 meta-analysis found significant benefits for slowing cognitive decline with interventions longer than 12 months and in non-dementia populations with early intervention^[26]
• Strong observational link between lower folate levels (more than B12 or B6) and increased dementia risk^[26]
• Higher dietary folate intake associated with decreased dementia risk in cohort studies^[26]

Typical Dosage:

• Folic acid: 400 mcg to 2.5 mg daily
• Vitamin B12: 20 mcg to 1000 mcg daily
• Vitamin B6: 20 mg to 50 mg daily
• Dosages for correcting deficiency may differ from cognitive enhancement goals
• Higher doses may be necessary for those with absorption issues

Side Effects and Safety:

• Generally safe at recommended doses
• Very high B6 intake over prolonged periods can cause peripheral neuropathy
• High folic acid can mask B12 deficiency, potentially delaying diagnosis of this serious condition
• Important to assess B12 status before starting high-dose folic acid supplementation
• Excess B vitamins typically excreted in urine

9. Vitamin D

Vitamin D is a unique nutrient that functions more like a hormone than a typical vitamin, produced when skin is exposed to sunlight. Your brain has extensive vitamin D receptors, suggesting important neurological functions beyond its well-known role in bone health.

How it Works: Vitamin D binds to receptors in brain cells and regulates hundreds of genes affecting neurotransmitter synthesis, neurotrophic factors, and inflammation. It also modulates calcium levels in neurons and may improve cerebral blood flow.

The Science:

• Robust observational evidence consistently links lower vitamin D levels to poorer cognitive function^[27]
• Prospective studies show vitamin D deficiency (<50 nmol/L or <20 ng/mL) significantly increases risk of cognitive impairment, dementia, and Alzheimer’s disease^[28]
• A dose-response relationship exists – dementia risk increases as vitamin D levels fall^[28]
• Despite strong observational associations, intervention trials have been disappointing^[29]
• Meta-analysis of supplementation studies found no significant benefit on cognitive outcomes in adults without dementia^[30]

Typical Dosage:

• Targets based on blood levels rather than fixed dosing
• Aim for levels associated with lower dementia risk: 77.5-100 nmol/L (31-40 ng/mL)
• Supplementation needs vary dramatically based on baseline levels, age, weight, location, and genetics
• Dosing should ideally be guided by blood testing and healthcare provider recommendations
• Vitamin D3 (cholecalciferol) typically more effective than D2 (ergocalciferol)

Side Effects and Safety:

• Generally safe at recommended doses
• Toxicity possible but rare with typical supplements (usually requires >10,000 IU/day for extended periods)
• Symptoms of toxicity include nausea, vomiting, weakness, frequent urination, and kidney problems
• May interact with certain medications, including steroids and some weight-loss drugs
• Regular blood level monitoring recommended with higher-dose supplementation

10. NAD+ Precursors (NMN and NR)

Nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are naturally occurring molecules that convert to NAD+, a critical coenzyme involved in hundreds of metabolic reactions. While found in small amounts in foods like broccoli and avocado, supplemental NMN and NR aim to boost declining NAD+ levels that naturally fall with age.

How They Work: Both NMN and NR increase cellular NAD+ levels through slightly different pathways, powering mitochondrial health and activating enzymes like sirtuins that regulate metabolism and cellular repair. This supports cellular resilience against age-related damage and enhances brain energy metabolism.

The Science:

• Animal studies show NMN effectively increases NAD+ levels in various tissues, including the brain^[31]
• In mouse models, NMN prevented cognitive impairment caused by chemotherapy drugs (“chemo brain”)^[32]
• NMN restored mitochondrial function in Alzheimer’s disease models and improved neurovascular coupling^[33]
• Protected against traumatic brain injury and improved outcomes in rodent models^[34]
• Multiple animal studies show that NR supplementation improves learning, memory, and overall cognitive function^[35]
• NR supplementation consistently reduced markers of neuroinflammation in animal studies^[36]

Typical Dosage:

• NMN: Human studies reporting increased blood NAD+ levels used NMN doses ranging from 250 mg to 900 mg daily
  NR: Clinical trials have used doses between 100mg and 2000mg daily, with 250-1000mg being most common
• Optimal dosage for cognitive effects cannot be determined from current evidence

Side Effects and Safety:

• Both compounds are generally well-tolerated in short-term human studies
• Reported adverse events typically mild (abdominal discomfort, diarrhea, gas)
• Long-term safety data from large populations is lacking

11. Polyphenols and Berry-Based Supplements

Berry polyphenols are powerful plant compounds found abundantly in blueberries, strawberries, blackcurrants, and other berries.

How They Work: Berry polyphenols can cross the blood-brain barrier, fight harmful free radicals, reduce brain inflammation, and boost BDNF, a protein that helps brain cells form new connections. They also improve blood flow to your brain and help brain cells produce more energy.

The Science:

• Controlled trials show freeze-dried blueberry or strawberry supplements improve executive function and memory in older adults^[37]
• Grape and blueberry polyphenol extracts enhance episodic memory in elderly with lower baseline memory performance^[38]
• Research in healthy young adults found berry polyphenol extracts improve working memory and attention during sustained cognitive effort^[39]
• Standardized grape-blueberry extracts improve processing speed and visuospatial learning in those with mild cognitive impairment^[40]
• Supplementation increases levels of BDNF and CREB proteins critical for neuroprotection^[41]

Typical Dosage:

• Studies typically use 400-600mg daily of standardized berry polyphenol extracts
• Blueberry trials often use 12-24g of freeze-dried powder (equivalent to 1-2 cups of fresh berries)
• Benefits observed with consistent supplementation for 3-6 months
• Acute cognitive effects noted with single doses of 300-500mg in some studies
• Combining multiple berry types may provide synergistic benefits through diverse polyphenol profiles

Side Effects and Safety:

• Generally recognized as safe with minimal reported adverse effects
• Mild digestive discomfort possible but uncommon at typical doses
• Theoretical interaction with blood-thinning medications due to mild antiplatelet effects
• May affect blood sugar levels slightly in sensitive individuals
• Potential interaction with medications metabolized by cytochrome P450 enzymes

Building Your Brain Health Supplement Plan

Brain health is personal. Your unique biology means what works for others might not work for you. This is where Jinfiniti’s precision approach makes all the difference.

Before adding supplements to your routine:

• Establish healthy foundations – quality sleep, physical activity, and brain-supportive nutrition
• Test your biomarkers with Jinfiniti’s AgingSOS and NAD+ Test kits to establish a baseline
• Target specific concerns with evidence-based supplements rather than taking everything at once

Our science-backed formulations include key ingredients from our top 10 list:

• Vitality↑® NAD+ Booster combines NMN and creatine in a formulation that supports both long-term cellular repair and immediate brain energy needs
• Extra Strength Turmeric+ delivers curcumin with maximum bioavailability for working memory support

A Good Place to Start: Start with our NAD Optimization® Starter Package that includes two Intracellular NAD+ Tests plus Vitality↑® NAD+ Booster. This allows you to measure your baseline and track your progress.

Remember, extending your healthspan means keeping your brain vibrant and your mind sharp as you age. Testing first leads to better results.

Bottom Line on Brain Supplements

Evidence for brain health supplements varies widely, with some showing promising results for specific cognitive domains. The strongest science supports omega-3s, phosphatidylserine, bacopa, and properly formulated curcumin.

Testing your cellular biomarkers first, like NAD+ levels, creates a personalized approach that’s more likely to deliver meaningful results. Jinfiniti’s testing solutions paired with targeted supplements like Vitality↑® NAD+ Booster offer a comprehensive strategy for extending your cognitive healthspan.

Remember that supplements complement but don’t replace brain-healthy lifestyle fundamentals.

Referenced Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC10498982/
2. https://pubmed.ncbi.nlm.nih.gov/36637075/
3. https://pubmed.ncbi.nlm.nih.gov/38468309/
4. https://www.ncbi.nlm.nih.gov/books/NBK174753/
5. https://pubmed.ncbi.nlm.nih.gov/22747190/
6. https://www.researchgate.net/publication/359209165_Effect_of_phosphatidylserine_on_cognitive_function_in_the_elderly_A_systematic_review_and_meta-analysis
7. https://pubmed.ncbi.nlm.nih.gov/39317299/
8. https://koreascience.kr/article/JAKO202210261444695.page
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC9208377/
10. https://pubmed.ncbi.nlm.nih.gov/35984306/
11. https://pubmed.ncbi.nlm.nih.gov/38418482/
12. https://pubmed.ncbi.nlm.nih.gov/16416332/
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191/
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC8708668/
15. https://www.frontiersin.org/journals/dementia/articles/10.3389/frdem.2023.1222708/full
16. https://pmc.ncbi.nlm.nih.gov/articles/PMC5664031/
17. https://pmc.ncbi.nlm.nih.gov/articles/PMC11421876/
18. https://www.ncbi.nlm.nih.gov/books/NBK78804/
19. https://pubmed.ncbi.nlm.nih.gov/25114079/
20. https://pmc.ncbi.nlm.nih.gov/articles/PMC2846949/
21. https://www.mdpi.com/2072-6643/17/8/1307
22. https://pmc.ncbi.nlm.nih.gov/articles/PMC12018234/
23. https://pmc.ncbi.nlm.nih.gov/articles/PMC4095663/
24. https://pubmed.ncbi.nlm.nih.gov/30949983/
25. https://pubmed.ncbi.nlm.nih.gov/32414424/
26. https://pubmed.ncbi.nlm.nih.gov/34432056/
27. https://pmc.ncbi.nlm.nih.gov/articles/PMC3448747/
28. https://pubmed.ncbi.nlm.nih.gov/38461506/
29. https://pubmed.ncbi.nlm.nih.gov/23008220/
30. https://pubmed.ncbi.nlm.nih.gov/28758188/
31. https://pmc.ncbi.nlm.nih.gov/articles/PMC7238909/
32. https://pubmed.ncbi.nlm.nih.gov/33771896/
33. https://pmc.ncbi.nlm.nih.gov/articles/PMC4358858/
34. https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Nicotinamide_Mononucleotide_(drug_in_development).pdf
35. https://journals.lww.com/co-clinicalnutrition/abstract/2020/11000/can_nicotinamide_riboside_protect_against.8.aspx
36. https://www.mdpi.com/1422-0067/20/17/4196
37. https://cdn.nutrition.org/article/S2475-2991(23)11439-9/pdf
38. https://academic.oup.com/biomedgerontology/article-abstract/74/7/996/5056005
39. https://www.mdpi.com/2076-3921/8/12/650
40. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.1144231/full
41. https://www.mdpi.com/2077-0383/9/5/1598