While getting the necessary nutrients from your diet is preferred, experts recommend the following brain health supplements, which are all supported by research.
1. B Vitamins
B vitamins, particularly B6, B12, and folate, play a crucial role in brain health by supporting neurotransmitter function and reducing homocysteine (an amino acid produced by the body during the breakdown of protein), says Basaria. High homocysteine levels are linked to cognitive decline, she adds.
A 2022 research review in Nutrition concluded that taking B vitamin supplements can help slow cognitive decline, especially in individuals who start taking them early and continue for an extended period. Folate, in particular, was associated with a lower risk of developing dementia.
Supplementation with B vitamins is most beneficial for those with deficiencies, according to Dr. Faynboym. Although B supplements are generally safe and well-tolerated, high doses of B6 can cause nerve damage, so be sure to consult a health care provider about specific dosing recommendations.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help maintain brain structure and function and support neurogenesis (the process of creating new neurons, or nerve cells) and reduce inflammation.
Davis points to a 2022 systematic review in Cureus, which found that ingestion of omega-3 fatty acids can help increase learning, memory, cognitive function and blood flow in the brain, suggesting that individuals who do not get enough of the nutrient through their diet should consider taking an omega-3 supplement.
The adequate intake (AI) of omega-3s is 1,100 grams in adult women and 1,600 grams in adult men per day. Dr. Faynboym recommends supplementing with 1,000 to 2,000 milligrams of omega-3s daily to support memory. He warns that interactions with anticoagulants (blood thinners) like warfarin are possible. Side effects include bad breath or bad taste in the mouth, foul-smelling sweat, indigestion, gastrointestinal discomfort, headache and diarrhea.
3. L-Theanine
L-theanine, an amino acid found in green tea and mushrooms, promotes relaxation without sedation, and may enhance focus and cognitive performance (including focus and reaction time), especially when paired with caffeine, notes Dr. Faynboym.
While large-scale human studies on L-theanine are lacking, research on L-theanine plus caffeine shows significant cognitive benefits. For example, a 2021 systematic review in Cureus found that L-theanine, when combined with caffeine, improved short-term sustained attention and benefited overall cognition.
To enhance calm focus, Dr. Faynboym suggests supplementing with 200 milligrams of L-theanine and 50 to 100 milligrams of caffeine. L-theanine may cause minimal side effects, such as irritability, abdominal pain, nausea and diarrhea. Meanwhile, caffeine may cause insomnia, headaches, jitteriness, increased heart rate and elevated blood pressure. Due to possible drug interactions, consult a health care professional for medical advice.
4. Curcumin
Curcumin, the active component in turmeric, has anti-inflammatory and antioxidant properties that may support brain health, says Basara.
A 2024 research review in Cureus concluded that curcumin supplementation significantly enhances cognitive performance in adults ages 18 and older (including those with cognitive decline and mood disorders) by improving working memory and preventing neurodegeneration (irreversible damage and loss of nerve cells).
Curcumin may cause mild gastrointestinal upset; discuss possible medication interactions with your health care provider.
5. Caffeine
Caffeine improves cognitive performance, which can help alleviate brain fog and enhance attention span, notes Basaria. It blocks adenosine (a neurotransmitter that causes drowsiness) and increases the release of neurotransmitters like dopamine, norepinephrine and glutamate, which boost alertness and focus she adds.
A 2016 literature review in Practical Neurology indicates that caffeine may enhance alertness and promote a sense of well-being, boosting mood and concentration and easing symptoms of depression; it’s also linked with a lower risk of cognitive decline and Alzheimer’s disease. A 2025 meta-analysis in Psychopharmacology found that caffeine improved reaction time and accuracy in attention tests in rested, healthy adults.
200 milligrams of caffeine can boost attention span and memory, but since it can cause sleep disturbance, it should not be taken close to bedtime, advises Dr. Faynboym. Other side effects include anxiety, increased heart rate or blood pressure, palpitation and headaches.
6. Ashwagandha
Ashwagandha is an adaptogen (herb or plant that supports balance in the body) that lowers cortisol levels (the primary stress hormone). It improves sleep, indirectly supporting cognition and focus, according to Basaria.
A 2021 study in Evidence-Based Complementary and Alternative Medicine found that individuals who supplemented with sustained-release ashwagandha extract for 90 days experienced improvements in focus, memory, psychological well-being, stress levels and sleep quality. However, further research is needed.
Standard ashwagandha dosages range from 300 to 600 milligrams daily. While generally safe in the short term, long-term safety has not been established. Ashwagandha may cause gastrointestinal upset and drowsiness and should be avoided during pregnancy and breastfeeding; it may also impair thyroid or liver function. Always check with your provider about possible supplement-drug interactions.
7. Magnesium
The mineral magnesium plays a crucial role in over 300 biochemical actions in the body. In the brain, it fine-tunes the communication between neurons to maintain normal function, fosters relaxation and improves memory, says Basaria. It may also improve cognition in older adults.
A 2022 study in Alzheimer’s and Dementia found that higher magnesium intake in adults over 60 was associated with higher scores on cognitive tests. However, further research is needed to understand how magnesium supplementation affects cognitive health.
The recommended daily allowance (RDA) for magnesium is 400 to 420 milligrams for adult men and 310 to 320 milligrams for adult women. Excessive magnesium may cause abdominal cramping and diarrhea and should be avoided in individuals with kidney impairment; consult a health care provider about potential medication interactions.
8. Choline
Choline, an essential nutrient, helps the body synthesize acetylcholine, a neurotransmitter that aids the brain in regulating memory and mood, notes Davis.
A 2021 study in the Journal of Nutrition investigated the effects of citicoline (a compound that breaks down into choline after ingestion) in healthy men and women with age-associated memory impairment (AAMI). The researchers found that the group that supplemented with citicoline for 12 weeks experienced better improvements in overall memory performance than the placebo group.
Dosage for citicoline hasn’t been established, but the adequate daily intake for choline is 425 milligrams for adult women and 550 milligrams for adult men, with a daily upper limit of 3,500 milligrams. High doses can cause a fishy body odor, excess saliva and sweating, vomiting, hypotension (low blood pressure) and an increased risk of liver damage. There are no known drug interactions but discuss any medications you are taking with your health care provider.
The bottom line? Supplements may improve brain fog, focus and memory. However, they work best when paired with healthy lifestyle habits, such as adequate sleep, a balanced diet and regular exercise, emphasizes Davis.
Dr. Faynboym agrees. “They’re not magic pills,” he says. “Always check with your health care provider if you have a medical history or are on any medications.”
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