Do Brain Supplements Actually Work?
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THE BRAIN IS arguably the most important organ in your body—it's responsible for commanding basically all your functions.
Because it's such an important piece of you, it's important that you keep your brain in shape. That means feeding it the correct nutrients on a daily basis so that you'll ensure it has the vitamins and minerals its needs to perform at its best.
"Your brain is always on. It takes care of everything from your thoughts to your movement to your mood to your breathing to your sight and other senses, so it's working really hard," says Perri Halperin, M.S., R.D., clinical nutrition coordinator at Mount Sinai Health System. "And that means your brain requires a constant supply of fuel and that fuel comes from the foods that you eat."
Studies suggest that nutrition can affect your mood, memory, attention, and overall brain health, says Abby Langer, R.D., a Men's Health advisor. But food isn't the only place to get these nutrients: Supplement manufacturers are touting that their pills and potions are keys to brain health. It's no secret that not all supplements are equal—some are necessary, and some are totally bogus. So, which category do these newly popular brain supplements fall under? We answer, below.
What Are Brain Supplements?
Brain supplements have been on the market for quite some time, but are beginning to rise in popularity as they gain the backing of some famous names, like Dr. Andrew Huberman. They're marketed to help with everything from function and focus to memory retention.
According to Harvard Health, these supplements contain various vitamins and minerals, such as omega-3 fatty acids, vitamin E, and B vitamins. There's not much research on these brain supplements, though. Therefore, there's virtually no evidence to prove that they actually work.
What Vitamins and Minerals Help Brain Health?
While brain supplements themselves have not been studied, there is evidence that certain vitamins and minerals help with brain functionality. They're common in our diets, and most people are not likely to be deficient in any of these nutrients. "As long as you're eating a varied, healthy diet, you should be able to get all of these vitamins, minerals and fatty acids from food without necessarily supplementing," says Halperin.
Omega 3s
Although not a vitamin or mineral, omega 3 fatty acids are a nutrient often correlated with brain health. They're essential fatty acids, which means they must be obtained from food sources since our body does not naturally make them.
"Omega 3s are critical to the formation and maintenance of nerve cell membranes and they foster the speedy processing of information. They have a role in stabilizing mood and staving off cognitive decline and low levels of omega threes are linked to poor memory and even depression," says Halperin.
They're found mostly in cold water fish like tuna, sardines, and anchovies, but they can also be found in plant foods like flax seeds, chia seeds, and walnuts.
Thiamin
Thiamin, otherwise known as vitamin B1 has been shown to play a role in the conduction of nerve impulses that are sent from the brain, says Halperin. You can get thiamin from pork, fish, beans, lentils, and fortified cereals. For men, it's recommended to get at least 1.2 milligrams per day.
Folic Acid
Folic acid is another B vitamin that is correlated with brain health. IT works in the development of nerve tissue. "Folic acid is also thought to slow down age related memory and cognitive decline," says Halperin. It is commonly found spinach, asparagus, and lentils.
Vitamin C
Vitamin C has been shown to protect the brain from oxidative stress, as well as play a key role in the synthesis of dopamine, a neurotransmitter. You can get vitamin C from citrus fruits, but they are also present in green vegetables as well as yellow peppers. Vitamin C is what is considered an essential nutrient, meaning we cannot store it in our bodies, so we have to get enough from our diets, says Halperin. For men, it's recommended to get 90 milligrams a day.
Do You Need a Brain Supplement?
It's important to note that supplements are not FDA regulated, so supplement companies are able to make any kind of claims, add any kinds of ingredients, and market different ingredient then what's actually in their supplements, says Halperin. Generally, unless you have a deficiency, you can skip out on most supplements, says Langer—brain supplements, included.
"In order for your brain to be boosted, relying on a generally healthy, varied diet focusing on protein, non starchy vegetables and fruit should really get the job done," Halperin says.
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