A nationally representative survey found that one in 4 adults over the age of fifty take a minimum of one complement to enhance their mental health, including improved memory and a focus and focus.
The problem? There isn't any solid evidence that any of them work.
The principal problem with all over-the-counter products is the shortage of regulation. The FDA doesn't oversee product testing or the validity of ingredients—it only oversees supplements that make health claims about treating specific ailments.
In the case of mental health, which means that a complement maker can claim that a product helps with mental alertness or memory loss—but not that it protects against or improves Alzheimer's disease or every other type of dementia. Manufacturers are usually not required to back up any claims that their mental health supplements are effective.
Even the extent of oversight could also be reduced: The FDA announced in December 2025 that it's considering a rule change that might chill out how often disclaimers must appear on complement labels. This is “a very significant step in the wrong direction,” says Dr. Cohen.
“Consumers already face a lot of misinformation when they buy supplements,” he says.
A mixture of nutrients
Many brain supplements contain omega-3 fatty acids (comparable to those present in fish oil), vitamin E, various B vitamins, or various mixtures. Why is that this?
There is robust evidence that certain diets — comparable to the Mediterranean food plan, the DASH food plan, and the MIND food plan — might help improve cognitive function. These foods contain foods high within the above nutrients. But what isn't clear is whether or not it's the mix of nutrients in these foods that is helpful, or whether it's individual nutrients or certain amounts, or other aspects entirely. Researchers have attempted to reply these questions by examining how these individual nutrients affect cognitive health. So far, with some rare exceptions in limited studies, there is no such thing as a evidence that they assist.
Still, that doesn't suggest brain supplements don't work. It's just that there's not much evidence from randomized clinical trials — the gold standard for research — whether isolated vitamins or other nutrients improve brain health.
Here's a summary of what science has found to this point and what it means.
Omega 3 fatty acids
Omega-3 fatty acids help construct cell membranes within the brain, and can also have anti-inflammatory and antioxidant effects that will protect brain cells. There are three varieties of omega-3. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found mostly in fatty fish comparable to salmon and mackerel. Alpha-linolenic acid (ALA) is present in leafy green vegetables (brussels sprouts, spinach), vegetable oils (canola, soybeans) and nuts and seeds (walnuts, flaxseeds).
The body converts ALA to EPA or DHA, but only in small amounts, so one of the best option to get more EPA and DHA is to eat more fish. Fish is a staple within the Mediterranean and MIND diets, amongst others, and studies have found a link between higher fish intake and lower risk of cognitive decline. However, omega-3 supplements comprised of fish oil haven't shown the identical effect. Any profit seems to return from eating more fish and never from taking fish oil supplements.
“I'm not aware of any new evidence about omega-3 supplements that indicates they're brain-enhancing,” says Dr. Cohen.
What the Leaves Say About Ginkgo Biloba
The fan-shaped leaves of the gingko tree are utilized in traditional Chinese medicine to treat quite a lot of ailments. In the United States, an extract from the leaves is sold as a complement commonly often called gingko biloba. One of its principal selling points is the memory expansion. However, as with other mental health supplements, science doesn't support these claims.
was considered one of the biggest clinical trials to explore the possible link. The Gingko Evaluation of Memory (GEM) study. Researchers recruited greater than 3,000 older adults (average age 79, 54% male) with normal cognitive function or mild cognitive impairment. Each was given 120 milligrams of gingko twice a day or a placebo for about six years. (This amount was chosen based on previous research.) The results showed that taking gingko biloba didn't reduce the general rate of developing dementia.
Thinking about mental health supplements
The query stays: Without any evidence, why do people still buy mental health supplements? One major reason appears to be that it's easier to take a pill than to make lasting lifestyle changes.
Instead, put money into getting more exercise and following a plant-based food plan. They might help with long-term memory and brain health greater than any complement.
“Because manufacturers can advertise without any evidence, you can't really trust any claims made on the bottle,” says Dr. Cohen. “If you're still interested in using one, talk to your doctor and, with their help, look at the evidence together.”
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