- Supplements may seem like an easy way to support brain function, but they’re not always safe.
- Dietitians advise against taking supplements like vitamins E and B6 when supporting brain health.
- Instead, experts suggest adopting lifestyle habits like getting enough sleep and regular exercise.
Protecting and supporting your brain health is one of the smartest investments you can make for your overall well-being. Our brains are responsible for everything from memory and focus to emotional resilience and problem-solving. “Brain health means supporting the structure and function of your brain so it can perform at its best, both now and in the long run,” says Mascha Davis, M.P.H., RDN. “It’s about protecting cognitive function, memory, mood, focus and mental clarity. Just like we care for our heart or gut, taking care of the brain is key for daily performance and long-term health.”
While lifestyle choices like proper nutrition, sleep, exercise and stress management are vital, there’s often a temptation to reach for supplements that promise to boost brainpower. However, not all supplements are created equal, and some could do more harm than good. Below, we’ll explore five supplements to avoid for better brain health and provide alternative strategies to support your cognitive vitality effectively.
Vitamin E
Vitamin E is often touted as a brain booster due to its antioxidant properties, which can protect cells from oxidative stress. However, expert opinions reveal that high-dose vitamin E supplements may cause more harm than good.
“High-dose vitamin E supplements are not recommended for better brain health,” explains Lisa Young, Ph.D., RDN. “While vitamin E does have antioxidant properties, taking it in large amounts hasn’t been shown to improve memory or cognitive function in healthy individuals and may actually pose risks. Too much can interfere with blood clotting and may even increase the risk of certain types of stroke,” Young adds.
Instead of supplements, it’s safer to get vitamin E through food sources. A diet that includes nuts, seeds and leafy greens not only provides vitamin E but also ensures it’s absorbed in a way that complements your body’s natural processes without creating a risk of overdose.
High-Dose Vitamin B6
Vitamin B6 is crucial for brain function because it supports the production of neurotransmitters, which help regulate your mood and cognitive performance. However, like vitamin E, more isn’t always better.
Theresa Gentile, M.S., RDN, CDN, cautions against high-dose vitamin B6, stating that “in large doses, it could cause nerve damage, leading to numbness or tingling. Over the long term, this could negatively affect nerve signaling and brain function.”,
For optimal brain health, it’s best to stick to dietary sources of vitamin B6, such as fish, poultry, bananas and potatoes, while avoiding megadoses from supplements. A balanced diet can provide all the B6 you need without risking nerve damage.
Ginkgo Biloba
Often marketed as a memory enhancer, ginkgo biloba is a popular herbal supplement for brain health. While it might sound promising, studies on its effectiveness have been largely inconclusive.
Research suggests that ginkgo biloba is not effective at preventing or improving memory loss in healthy adults. Furthermore, it can have side effects such as headaches, dizziness and an increased risk of bleeding, especially if you’re taking blood-thinning medications. These risks outweigh any unproven benefits, making it a questionable choice for brain health enhancement.
If cognitive support is your goal, prioritizing proper hydration, regular mental challenges and sufficient sleep is far more effective and safer.,
High-Dose Caffeine Supplements
Caffeine, in moderate doses, can improve focus and alertness, but caffeine supplements (commonly found in energy pills or workout boosters) can be dangerously misleading.
“They may give a short-term jolt, but they can increase anxiety, disrupt sleep and even impair focus over time,” says Davis. Sleep is an essential component of brain health, and disrupting it can impair memory consolidation, mood regulation and focus.
It’s best to enjoy caffeine through natural sources like a cup of coffee or tea, in moderation. This way, you can enjoy the cognitive perks without risking overstimulation or harmful side effects.
Omega-6 Supplements
Omega-6 fatty acids are essential fats that our bodies need, but an imbalance between omega-6 and omega-3 fatty acids may contribute to inflammation, which can negatively impact brain health.
Many diets already contain more omega-6 than recommended, primarily from ultra-processed foods and vegetable oils. Taking omega-6 supplements may worsen this imbalance, especially if you aren’t balancing your intake with ample omega-3 fatty acids. This can potentially fuel brain-related inflammation. Instead, increase your intake of omega-3-rich foods like salmon, walnuts and flaxseed, which can help restore the omega-6 to omega-3 ratio and reduce inflammation, thereby supporting brain health.
Other Strategies to Support Your Brain Health
Beyond avoiding harmful supplements, there are several natural ways to boost brain health. Here are a few simple strategies:
- Exercise regularly: Movement stimulates blood flow to the brain and promotes the release of chemicals that support memory and learning. Aim for at least 150 minutes of moderate aerobic exercise per week.
- Prioritize sleep: Adults need seven to nine hours of quality sleep per night. Sleep plays a vital role in memory consolidation and emotional regulation, so don’t skimp on shut-eye.
- Eat a brain-friendly diet: Focus on whole foods, including healthy fats, lean protein and plenty of fruits and vegetables. The MIND diet, rich in omega-3 fatty acids and antioxidants, is particularly beneficial for cognitive health.
- Manage stress effectively: Chronic stress can impair memory and decision-making. Incorporate stress-reducing practices like mindfulness meditation, journaling or spending time in nature into your daily routine.
- Stay socially connected: Maintaining strong relationships stimulates your brain and supports emotional well-being, whether it’s through group activities or simply spending time with loved ones.
MIND Diet Meal Plan to Try
30-Day MIND Diet Meal Plan for Cognitive Health, Created by a Dietitian
Our Expert Take
Brain health is crucial not just for preventing cognitive decline but for thriving in every area of life. While supplements might seem like an easy way to “boost” brain function, not all of them are effective or safe. High doses of vitamins E and B6, as well as ginkgo biloba, caffeine supplements and omega-6, can be more harmful than helpful. Instead, focus on obtaining nutrients through a balanced diet and adopting healthy lifestyle habits like regular exercise, quality sleep and stress management. And if you plan to take supplements, be sure to get the green light from your health care provider first.
By making informed choices and steering clear of potentially harmful supplements, you can give your brain the support it needs to stay sharp, focused and resilient. After all, a vibrant, creative and connected life starts with a healthy mind!
