Brain Supplements That Do and Don’t Work

Introduction:

Brain supplements have been on the market for quite a while, but recently, these supplements are gaining popularity. These brain supplements are marketed to enhance the function, focus, and memory retention of the brain. According to Harvard Health, brain supplements contain numerous vitamins and minerals like vitamin E, B vitamins, and omega-3 fatty acids. There is insufficient research on these brain supplements; hence, there is not much evidence to prove their efficacy.

Do Vitamins and Minerals Aid in Brain Health?

There is evidence that a few vitamins and minerals enhance the functionality of the brain. These vitamins and minerals are commonly found in everyone's diet. Hence, a majority of individuals are not likely to be deficient in any of these necessary nutrients. One must consume a healthy, varied diet to obtain these essential vitamins, minerals, and fatty acids from food without the need for any additional supplements.

If one does not get sufficient nutrients through their diet, it can result in cognitive decline in a few cases. Studies reveal that low levels of vitamin B12 can result in cognitive impairment or dementia (a group of social and thinking symptoms that hampers daily functioning). Also, a few other studies show that iron deficiency may be related to problems with cognition.

What Are Nootropics for Brain Health?

Nootropics, also known as smart drugs, are natural or synthetic supplements that enhance brain health and cognition. Nootropics contain substances that may be derived from plants or be made in a lab. Most of the nootropics are, however, natural herbs. Similar to herbal remedies, nootropics are a relatively safe supplement option. Very few nootropics are known to cause serious side effects, but not much is known about the safety of nootropics in the long run. The following are some of the examples of nootropics:

• Lecithin.

• Meclofenoxate.

• Ginseng.

• Ginkgo.

• Ashwagandha.

• Pyritinol.

• Vinpocetine.

• Maca root.

What Brain Supplements Boost Brain Health?

The following brain supplements boost brain health:

• B Vitamins: B vitamins like B6, B12, and B9 (folic acid) are beneficial to brain health. A supplement is beneficial only when one is deficient in these vitamins or is pregnant (folic acid should be taken during pregnancy to prevent birth defects). If one has a high risk of developing Alzheimer's disease (a condition that causes brain damage that affects thinking, memory, and behavior), then they can consult their physician regarding the necessity of these supplements. However, evidence regarding the efficacy of vitamin B supplements in boosting cognitive ability is not evident. Instead, one can prefer food sources like green leafy vegetables to sharpen the mind.

• Caffeine: Caffeine powders and pills are not ideal brain supplements due to the risks of overdosage. However, one can enjoy drinking coffee as long as it does not worsen one's sleep or make one feel jittery. Caffeine is a stimulant that makes one feel active by enhancing energy and blocking brain receptors for a chemical called adenosine.

• L-Theanine: L-Theanine is a natural amino acid that improves mental performance, particularly when it is combined with caffeine. Consuming green tea is considered to be a safe option since it naturally contains both caffeine and L-theanine. It also contains antioxidants that may help improve one's physical and mental well-being.

• Omega-3s: The traditional Mediterranean diet includes omega-3-rich fish, which has been associated with a lower risk of dementia. Omega-3s obtained through diet are essential for brain health, but more research is required to conclude if supplements are the ideal choice for increasing one's intake of these essential nutrients.

• Vitamin E: Vitamin E has antioxidant properties that fight against free radicals, including those that may affect and damage the brain cells. The potential of vitamin E supplementation in protecting against dementia has not provided great results. However, one study has found that vitamin E might retard the worsening of Alzheimer's in those who already have it. For now, it is recommended that people stick with food sources like seeds, nuts, and vegetable oils.

• Ginseng: Ginseng is a popular supplement that has its origin from Asia. A few studies show that ginseng might act as a potent brain booster. However, a review of numerous trials concluded that there is no satisfying evidence that ginseng will protect one’s mental skills.

• Curcumin: Curcumin is found in turmeric and is known for its antioxidant powers. This is one of the reasons why the rate of Alzheimer’s disease is low in India. A study found that those who consumed curcumin performed well in memory tests and had less accumulation of abnormal proteins in their brains.

Which Supplements Do Not Work in Enhancing Brain Health?

One must not blindly believe the proposed benefits of dietary supplements that are marketed, claiming that they boost brain health. The following are a few dietary supplements for which there is no strong evidence to support their role in boosting brain health:

• Prevagen: It is an over-the-counter (OTC) supplement that contains apoaequorin (a protein found in jellyfish). Only one clinical trial validates the use of Prevagen in boosting brain health. However, this clinical trial had numerous limitations.

• Vitamin D: Vitamin D deficiency has been linked with an increased risk of developing Alzheimer's disease. However, there is no evidence to support the fact that vitamin D supplementation enhances outcomes or cognition in those with Alzheimer's disease. Also, there is no solid proof that vitamin D supplementation helps prevent Alzheimer's disease.

• Vitamin E: Vitamin E is an essential nutrient enriched with antioxidant properties. Though, as mentioned previously, a few research have put forth its role in brain health, the results are conflicting, and further research is needed to determine its effect on Alzheimer's disease and other diseases. There are no sufficient reliable studies regarding the positive effect of vitamin E, which may be because of the poor bioavailability of the nutrient.

In What Other Ways Can One Keep Their Brain Healthy?

There are numerous ways in which one can keep one's brain healthy without the need for dietary supplements. The Alzheimer's Association suggests numerous lifestyle changes to aid in the maintenance of brain health and lower the risk of Alzheimer's disease and other neurodegenerative diseases. These are as follows:

• Refraining from smoking and taking care of one’s heart health.

• Consuming a well-balanced diet that incorporates plenty of vegetables and fruits.

• Staying socially active and taking care of one’s mental health.

• Sleeping sufficiently.

• Engaging in regular physical activity, reading books, or doing one’s favorite hobbies.

• Exercising the brain by solving puzzles, playing brain games, or anything that keeps the mind active and engaged.

Is It Necessary to Take Brain Health Supplements?

Unlike prescription medications, dietary supplements are not tested for their safety and efficacy. A few brain health supplements may comprise ingredients that are either not listed on the nutrition label or are added to the supplement in amounts different from what is listed. Though rare, a few side effects can occur with the intake of these supplements. One must take the supplements as directed and not in excess.

A few individuals should refrain from consuming brain health supplements. Unless advised by a healthcare professional, children, pregnant, or nursing women should avoid taking any brain health supplements. Though many supplements are considered safe, there is less information about how nutrients or herbs present in brain health supplements may interact with medications that one takes. One must discuss this with their healthcare professional before taking such supplements.

Conclusion

A few supplements may help improve one's brain health and minimize the risk of neurodegenerative diseases like Alzheimer's disease and dementia. However, the evidence regarding the safety and efficacy of many brain health supplements is weak or conflicting. A few brain health supplements may work for some, while they may not work for others. Apart from these supplements, there are numerous ways to enhance brain health. One can discuss with their physician regarding ways in which one can improve their brain health.