Everyone from students looking to improve concentration to working professionals trying to improve focus and productivity to older adults hoping to preserve memory and maintain cognitive function as they age can benefit from supplements for brain health, says Lauren Manaker MS, RDN, LD, a Charleston-based registered dietitian.
“Brain health is an umbrella term that can capture everything from anxiety to brain injury to memory loss,” says Caroline Thomason, RD, CDCES, a dietitian and diabetes educator based in Washington, DC. To find the best supplements for brain health, we contacted registered dietitians for their expert recommendations and reviewed over a dozen supplements impacting various aspects of brain health. Our top picks prioritize safety, third-party testing, and well-researched and evidence-based ingredients and doses to support memory, cognition, focus, and overall brain health.
What Registered Dietitians Want You To Know
- Supplements don’t replace foods: Research suggests a balanced diet is linked to better mental health, an overall sense of well-being, and a lower risk of mental health disorders. Supplements can help provide additional vitamins, minerals, herbs, or nootropics that boost brain health but can’t replace a healthy diet.
- Types of supplements: Many supplements for brain health act on the brain differently. Some protect against oxidative damage or inflammation, while others support hormones and enzymatic reactions that affect your mood and thinking. The type of supplement you take for your brain should depend on your personal health goals.
- What to expect: Some supplements for brain health may result in noticeable differences in memory, focus, or attention, but many may work behind the scenes to support a healthy brain without obvious effects. Many studies referenced in this article used brain supplements for several weeks to months before evaluating effects, emphasizing that most supplements take time to make an impact.
- Seek a professional if: Supplements for brain health are ideal for supporting everyday concerns like focus, attention, memory, and general healthy aging. If you suspect something more serious, such as a stroke, traumatic brain injury, or a neurodegenerative disease such as Parkinson’s, Alzheimer’s disease, or multiple sclerosis, consult with a healthcare professional immediately. Before adding any supplement to your routine, especially if you have a pre-existing medication condition or take medications, always consult with ya healthcare professional.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
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Amazon
- Third-party tested for purity
- Sustainably sourced and fished
- Lemon flavor masks fishy taste
Key Specs
Serving size: 2 soft gels | Noteworthy Ingredients: fish oil from anchovies, sardines, mackerel, and herring | Dietary considerations: gluten-free | Third-Party Tested: Yes
Why We Recommend It
Nordic Natural’s Ultimate Omega Softgels is one of the best supplements for brain function, especially as you age. Nordic Natural’s Ultimate Omega Softgels dose is right in line with the adequate intake of 1,100 to 1,600 milligrams per day of total omega-3 fatty acids with 1,280 milligrams per serving, including 650 milligrams EPA and 450 milligrams DHA. It’s also third-party tested for purity, certified sustainable, and free from gluten, milk derivatives, and synthetic dyes.
While each bottle has 30 servings, Nordic Natural’s suggests doubling the dose for higher-intensity support, like for brain health. Getting specifically 900 milligrams of DHA daily may help protect your brain from early cognitive decline. Higher serum DHA levels are associated with preserved brain volume, while lower levels are associated with higher risk factors for Alzheimer’s disease, dementia, and decreased cognitive function in healthy older adults. DHA may be key to keeping your brain healthy, as some research has found that every 100 milligram per day increase is associated with a 14% lower risk of dementia and a 37% lower risk of Alzheimer’s disease.
If you’ve discounted fish oil supplements because of the unpleasant fishy taste, Nordic Natural’s Ultimate Omega supplement has a pleasant lemon flavor, making it stand out as one of the best among the sea of fishy-tasting omega-3s.
Keep In Mind
Research has found that 900 milligrams of DHA are most supportive of brain health and cognition as you age, so the cost per serving (two servings per day) can make this supplement more expensive than many other omega-3 supplements.
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Momentous
- NSF Certified for Sport and Informed-Sport Certified
- Single nutrient and minimal ingredients
- Highly absorbable vitamin D3
- Gluten-free
Key Specs
Serving size: 1 capsule | Noteworthy Ingredients: Vitamin D | Dietary considerations: gluten-free | Third-Party Tested: Yes. NSF Certified for Sport and Informed Choice Certified
Why We Recommend It
Monumentous Vitamin D3 includes 5,000 IUs, 625% of the daily value (DV) for vitamin D in a single capsule, and has strong third-party testing. Third-party testing and certifications include NSF Certified for Sport and Informed Choice Certified to verify purity, potency, and the absence of banned substances for competing athletes.
Vitamin D gets a lot of credit for keeping your bones strong, but it also plays an important role in mood and cognitive function. Deficiency of this fat-soluble vitamin is related to higher levels of depression and anxiety. In comparison, higher serum vitamin D levels in the brain are associated with better cognitive function, especially in elderly years. This higher dose is especially helpful if you are deficient in vitamin D. The amount you need will depend on your current vitamin D status. The best way to know how much vitamin D you need is to check your vitamin D levels with a healthcare provider.
Keep In Mind
This dose may be too high for some. Since vitamin D toxicity can occur if you take more than you need, be sure to discuss the dose with a healthcare professional before starting a daily supplement. We also like Nature Made Vitamin D3 for a more moderate 2,000 IU dose or Nordic Naturals Vitamin D3 Gummies, which are 1,000 IU each.
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Amazon
Key Specs
Serving size: 2 capsules | Noteworthy Ingredients: Liposomal PureWay-C | Dietary considerations: Vegan| Third-Party Tested: No
Why We Recommend It
In one study, supplementing with 1,000 milligrams of vitamin C daily improved attention, work absorption and engagement, and deceased fatigue among healthy adults with inadequate serum vitamin C levels. These improvements are thought to be related to the effect vitamin C has on neurotransmitters and hormones in the brain.
Liposomal vitamin C is made by encapsulating the water-soluble vitamin in fat-soluble liposomes, enhancing its absorption and bioavailability, says Manaker. At a dose of 1,000 milligrams per serving, NOW Foods Liposomal Vitamin C could help boost attention if your vitamin C levels are low.
Keep In Mind
The capsules are large and may be difficult for some people to swallow.
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Amazon
- Clinically effective dose
- Extended-release for prolonged effects
- Gluten-free and vegetarian-certified
Key Specs
Serving size: 1 tablet | Noteworthy Ingredients: L-theanine, calcium, phosphorus | Dietary considerations: gluten-free, vegetarian, non-GMO | Third-Party Tested: Yes
Why We Recommend It
Stress, especially chronic stress, damages every part of your body and health; the brain is no exception. Stress can create an imbalance in your neural circuitry, interfering with cognition, decision-making, anxiety, and mood. L-theanine, an amino acid primarily found in green tea, can help reduce symptoms of stress in the brain. Life Extension Theanine XR Stress Relief uses extended-release technology, so the 400 milligrams of L-theanine support your stress levels throughout the day, says Manaker.
One small study supplementing the same dose and form in Life Extensions Theanine XR Stress Relief found that after 28 days, those who supplemented had decreased perceived stress and improved sleep quality and cognitive attention compared to their baseline levels.
Life Extension is third-party tested and will provide a Certificate of Analysis for any product upon request.
Keep In Mind
More research is needed for the best dose of Theanine for brain health benefits.
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Amazon
Key Specs
Serving size: 1 tablet | Noteworthy Ingredients: Magnesium bisglycinate and ashwagandha | Dietary considerations: Gluten-free | Third-Party Tested: Yes
Why We Recommend It
New Chapter Magnesium & Ashwagandha promotes muscle recovery and relaxation, while also supporting heart and bone health, says Christiane Matey, MSHS, RDN, Integrative Dietitian and founder of Mint Nutrition.
While both ingredients play a role in relaxation, magnesium may help reduce the risk of developing neurodegenerative disease. The 325 milligrams of magnesium in each dose may help reduce systemic low-grade inflammation, including inflammation in the brain and nervous system, a hallmark of neurodegenerative disorders like multiple sclerosis, Alzheimer’s, and Parkinson’s. Magnesium-buffered bisglycinate chelate, the form of magnesium in New Chapter Magnesium and Ashwagandha, is better absorbed than other forms of magnesium.
Keep In Mind
Ashwagandha has plenty of clinical research supporting its use for stress, anxiety, and improved sleep, but the doses used are higher than the 25 milligrams found in this supplement. However, this lower dose may help reduce side effects from ashwaghanda like drowsiness or upset stomach.
While this supplement is third-party tested and contains effective amounts of active ingredients, it may not be suitable if you have Rheumatoid arthritis or lupus, as ashwagandha is contraindicated with these medical conditions, warns Matey.
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Amazon
- Third-party tested
- Easy to swallow
- Gluten-free
- Includes sugar alcohols
- Not allergen friendly
Key Specs
Serving size: 2 softgels | Noteworthy Ingredients: Bacopa extract, blueberry extract, omega-3 fatty acids, vitamin B6, vitamin B12 | Dietary considerations: gluten-free | Third-Party Tested: Yes. NSF Certified
Why We Recommend It
Olly Ultra Strength Brain Softgels are our top supplement for focus, thanks to the combination of B vitamins, omega-3 fatty acids, blueberry extract, and the nootropic bacopa extract.
Bacopa is a unique nootropic that has been studied for brain health due to potentially reducing oxidative stress and inflammation, two symptoms linked to cognitive decline, says Thomason.
With these effects on the brain, you may benefit from the neuroprotective and cognitive-enhancing properties, like memory retention and improved learning. The 300 milligrams in each dose of this supplement aligns with the recommended 200 to 400 milligrams per day for adults.
In addition to nootropics, the blueberry extract provides an antioxidant boost while vitamins B6 and B12 work together to regulate homocysteine metabolism. High levels of homocysteine in the blood may be linked to neurodegenerative diseases as well as impaired heart health. Some research suggests adequate vitamin B6 and B12 intake may help cognitive performance.
Keep In Mind
It is produced in a facility that processes soy, egg, peanuts, tree nuts, milk, shellfish, wheat, and sesame for potential cross-contamination. Also, note bacopa may interact with some medications like nonsteroidal anti-inflammatories.
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Amazon
- Effective and safe dose that can be easily adjusted
- Has clinical research for the form
- One bottle includes a 90-day supply
Key Specs
Serving size: 1 soft gel | Noteworthy Ingredients: Astaxanthin | Dietary considerations: dairy-free, egg-free, soy-free, non-GMO | Third-Party Tested: No
Why We Recommend It
NOW Foods Astaxanthin has potent antioxidant and anti-inflammatory properties that may help maintain and improve cognitive function for adults as they age, says Thomason. Each serving contains four milligrams of Astaxanthin, a carotenoid extracted from the microalga. This compound has been used and supported in over 70 human clinical studies to suggest this plant extract can cross the blood-brain barrier, help lower inflammation in the brain, and fight oxidative stress, reducing the effects of aging on brain function.
While some research has used higher amounts of astaxanthin for a short period of time (up to 24 milligrams per day for 30 days), the suggested use is between two and six milligrams daily for the most benefit with limited risk of side effects. The 4-milligram serving in NOW Foods Astaxanthin allows you to start with an adequate dose and easily increase it for short periods of time if necessary.
Keep In Mind
The soft gel capsules include bovine gelatin, making this supplement inappropriate for anyone on a vegan or vegetarian diet.
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Optimum Nutrition
Key Specs
Serving size: 5g (1 teaspoon) | Noteworthy Ingredients: Creatine | Dietary considerations: gluten-free | Third-Party Tested: Yes Informed Choice Certified
Why We Recommend It
Creatine supplements are most associated with helping build muscle mass, but they may also have some brain health benefits. Most of the body’s creatine stores are in muscle, the brain also uses creatine. Some, but not all, research suggests creatine may have a beneficial effect on brain function. It may especially help offset the negative effects of mild brain injuries and sleep deprivation on brain function. Creatine may have an impact on mood as well, as low creatine levels in the brain are associated with an increased risk for depression. Creatine may also play a role in lowering the risk for some neurodegenerative diseases, but more research is needed.
The ideal dose for creatine and brain health benefits needs more research and can vary depending on the brain benefit you want to target. In general, a dose of five grams per day may be enough for most brain benefits, but more research is needed to solidify this.
Keep In Mind
Creatine is a relatively safe supplement, but it could interact with some medications. A healthcare professional can help you determine if creatine is safe as well as a dosage for your needs.
Supplements We Excluded From Our List
Here are some popular brain health supplements that didn’t make our list of top picks:
- Prevagen: This supplement contains apoaequorin, a protein found in jellyfish. The idea is that this substance can help reverse brain tissue calcification, but there is very limited evidence supporting that it actually works.
- Vyvamind: This supplement claims to help you stay focused and alert, but it comes with a high price tag. We also don’t like it’s not clearly third-party tested to verify that you’re getting what it says. While it includes nutrients that support brain health and focus, like vitamin B6, vitamin B12, amino acids theanine, and tyrosine, caffeine, and citicoline—a naturally occurring brain chemical—the extravagant price tag doesn’t seem to match the value.
- Stonehenge Dynamic Brain: The proprietary blend of 19 ingredients leaves much uncertainty as to whether this supplement, which claims to improve memory, focus, clarity, and cellular energy, contains effective or safe amounts of the ingredients used.
- Apetropics Smart Drops: This tincture of adaptogenic mushrooms includes a proprietary blend of five mushrooms. While some mushrooms, like Lion’s Mane, have been found to improve mood and memory, there’s no way of knowing if the amount of any individual mushroom in this tincture is enough to be effective or in safe amounts.
Benefits of Supplements for Brain Health
Supplements can provide nutrients, antioxidants, and other compounds you may not be able to get in your diet or may not get enough of to have a therapeutic effect. Here are some benefits of taking a supplement to support your brain health.
- Reduce the risk of neurodegenerative disease: Supplements that provide antioxidants or omega-3s are anti-inflammatory and may help reduce the risk of neurodegenerative diseases by reducing inflammation, protecting it from oxidative stress, and preserving brain volume.
- Mood support: A healthy brain can help minimize the occurrence of anxiety and depression. Supplements like L-theanine, vitamin D, and various nootropics may support mood.
- Improved focus and concentration: Supplements like caffeine, L-theanine, and bacopa monnieri support focus and concentration, says Thomason. While you may be able to get L-theanine from green tea, the amount research has shown to be effective would require drinking four or more cups, making a supplement more appropriate for some people. In contrast, bacopa monnieri is a nootropic not typically found in the diet.
How We Select the Best Brain Supplements
To choose the best brain health supplements, we spoke to experts and researched over a dozen popular supplements that impact the brain in various ways. We support supplements that are evidence-based and rooted in science and choose options that include clinically tested ingredients in effective amounts. Supplements from reputable brands participating in thorough testing, including third-party testing and independent lab certification programs, are prioritized. You can read more about our dietary supplement methodology here.
Why Third-Party Testing Is Important
Third-party testing for purity and potency can provide peace of mind that you’re getting exactly what the bottle says and nothing it doesn’t. Recently, researchers tested 30 immune-supporting supplements found on Amazon. They found that 17 had inaccurate labels, 13 listed ingredients that weren’t actually in the product, and nine had ingredients that weren’t even on the label.
While immune supplements differ from those that support brain health, many of the nutrients and supplements are similar, and we can assume this type of result can occur with any number of supplement types. With third-party testing, transparency by providing certificates of analysis, and participation in certification programs like USP, NSF, Informed Choice, and ConsumerLabs.com, you can feel confident the supplement you’re purchasing and using includes what is on the label in the amounts listed.
Ingredients To Pay Attention To
Even if a supplement is from a reputable company or third-party tested, you must exercise caution, ensuring its ingredients are safe for you and your particular circumstances.. Here are common ingredients in brain health supplements that you should look for.
- Caffeine: Caffeine is a stimulant that can improve concentration and focus, so it’s often found in supplements for brain health. But if you’re drinking coffee, tea, or energy drinks and taking supplements with caffeine, it’s easy to overdo it. The FDA recommends no more than 400 milligrams of caffeine per day and notes toxic effects, including seizures, can occur with 1,200 milligrams or more of caffeine.
- Herbal extracts: Large doses of herbal extracts like ginkgo biloba or chamomile, two herbs often used in brain health supplements, can interact with certain blood thinning medications, increasing the risk of bleeding.
- Kava: This herbal supplement is often marketed for anxiety relief and relaxation but can cause severe liver damage and is even banned in several countries for this reason, says Thomason.
- High levels of B vitamins: B vitamins are necessary for brain health, but high levels of some B vitamins can lead to nerve damage and liver toxicity, says Thomason. While B vitamins are water-soluble, and you’ll most likely excrete any excess in your urine, taking excessively high doses for long periods of time increases the chances of toxicity.
Our Experts
- Christiane Matey, MSHS, RDN, Integrative Dietitian and founder of Mint Nutrition.
- Lauren Manaker MS, RDN, LD, a Charleston-based registered dietitian.
- Caroline Thomason, RD, CDCES, a dietitian and diabetes educator based in Washington DC.
Why Trust Verywell Health
Kelsey Kunik is a registered dietitian, freelance writer, and nutrition consultant. Her work focuses on helping women break free from restriction and dieting and focus on true whole-self health and wellness. She’s dedicated much of her writing career to investigating and researching supplements and recommending products that are effective, safe, and set realistic expectations for those investing in their health. Her writing focuses on eating behavior, programs, supplements, foods, and products that help women step into their power and feel their best each and every day.
