Do supplements work? The truth about boosting brain health.
If you open the medicine cabinets of a handful of adults in the United States over age 50, you’ll likely find a supplement for brain health in at least one of them.
An AARP survey found that 1 in 5, or 21 percent, of adults ages 50 or older take a vitamin or dietary supplement for brain health. The problem? There isn’t enough evidence to prove they’re all that helpful.
Much of the issue stems from the FDA's lack of regulation of over-the-counter supplements. That means a manufacturer can make a claim about the product’s benefits without having to back it up.
Still, just because there isn’t research that proves supplements are helpful, it doesn’t mean they’re not. You just need to understand that these supplements are meant to be exactly that — an add-on to a healthy lifestyle.
What is brain health?
Put simply, brain health refers to how well your brain works. But there are several functional areas under the brain health umbrella. The National Institute on Aging lists these as:
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Cognitive health – how well you think, learn and remember
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Emotional function – how well you interpret and respond to emotions
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Motor function – how well you make and control movements
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Tactile function – how well you feel and respond to sensations of touch
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Sensory function – how well you see, hear, taste and detect odors
Each of these areas of brain health contributes to your ability to live your daily life. Yet when talking about ways to boost brain health, most people are referring to cognitive health.
Many factors affect your cognitive health. These include genetic, environmental and lifestyle factors. While you can’t control your genes or, in many cases, your environmental exposures, you can control your lifestyle.
A few lifestyle changes can go a long way
You can take steps — either on your own or with the help of your doctor — to boost your brain health. Steps like getting recommended screenings and regular exercise, prioritizing sleep and managing chronic health problems like diabetes and high blood pressure can go a long way toward improving your physical and mental health.
For example, having high blood pressure during middle age (generally speaking, the time from the 40s through the early 60s) increases your risk of developing cognitive decline later in life. Research has also found a link between heart disease and cognitive health.
You can also talk to your doctor about possible side effects of the medicines you take and how they may affect your brain health. For instance, certain antihistamines for allergy relief can affect your mood, as well as your alertness.
Another way to support your brain health is to eat more nutrient-dense foods that are high in vitamins, fiber, and healthy fats, like fruits, vegetables, whole grains, nuts and fatty fish.
Also, while staying physically active has a host of benefits — including more energy, better balance and improved mood — don’t forget about the importance of exercising your mind. Learning a new skill can help with memory function, as can singing or playing a musical instrument.
“Activities that make you think, like learning something new, can help keep your brain strong and healthy as you get older,” says Debrin Cohen, MS, RD, CNSC, senior dietitian at Providence Cedars-Sinai Tarzana Medical Center.
Staying connected with family and friends and participating in social activities can also support cognitive function and health.
A closer look at brain health supplements
Brain health supplements claim to improve memory, concentration and focus. Most include ingredients containing anti-inflammatory, antioxidant and anticoagulant properties.
For instance, types of omega-3 fatty acids found in salmon and mackerel may have anti-inflammatory and antioxidant benefits that can help protect brain cells. Yet researchers believe these benefits come from eating the fish, not from taking fish oil supplements.
Similarly, extract from the leaves of gingko biloba trees is usually marketed in supplement form as a memory enhancer. But research doesn’t back up the benefit. The Ginkgo Evaluation of Memory (GEM) study found the extract was not effective in reducing the development of dementia and Alzheimer’s disease.
The (life-changing) takeaway
Studies have proven the benefits of lifestyle changes. They haven’t proven the benefits of supplements.
That said, you don’t have to throw out your supplements. Talk to your doctor about whether it makes sense for you, while also discussing what lifestyle changes you could add to your daily routine. As with so many things in life, it’s about quality, not quantity — and making changes that are consistent is more important than making changes that are dramatic.
And don’t forget the major takeaway: Boosting your brain health can help prevent, slow or treat a range of cognitive disorders, including Alzheimer’s disease and dementia.
“A cognitive disorder can make daily life much harder and affect your ability to stay independent,” Cohen says. “That’s why making better daily habits is so important to keep your brain working well.”
