Myth vs Fact: Can Supplements Sharpen the Mind as You Age?

Can popping a supplement help you think clearer, improve memory or even prevent dementia? It's an enticing idea, and many supplements on the market claim to boost brain health, especially for older adults.

But how much of this is actually backed by science, and how much is just clever marketing?

G. Peter Gliebus, M.D., a neurologist and director of Cognitive and Behavioral Neurology at Marcus Neuroscience Institute, part of Baptist Health, at Boca Raton Regional Hospital,  explores the facts, debunks the myths, and provides actionable insight about cognitive supplements aimed at sharpening the mind.

From memory boosters to "natural" brain enhancers, the market for cognitive supplements is booming. Ingredients like ginkgo biloba, creatine, omega-3 fatty acids, and vitamin E are commonly found in these products. These supplements often promise to improve memory, enhance focus, and even reduce the risk of age-related conditions like dementia.

The appeal is understandable. Cognitive decline is a common concern as we age, with the Alzheimer’s Association reporting that approximately 6.7 million Americans aged 65 and older were living with Alzheimer’s in 2023. Naturally, the idea of preserving or improving mental clarity with a quick-fix supplement is captivating.

G. Peter Gliebus, M.D., neurologist and director of Cognitive and Behavioral Neurology at Marcus Neuroscience Institute, part of Baptist Health, at Boca Raton Regional Hospital.

But there’s an important question to ask your doctor before purchasing these products. Do they actually work?

“It’s vital that you consult with your doctor before taking any of these supplements,” explains Dr. Gliebus. “There are side effects to consider, as well as any interaction with medications that you may be taking. Any underlying health condition should also be considered.”

The Evidence Behind Cognitive Supplements

Many cognitive supplements claim to be "scientifically proven" or "doctor recommended" -- but the reality is far less straightforward. The effectiveness of these supplements depends largely on the ingredient, how it's used, and the individual taking it.

Here are the most common ingredients found in cognitive supplements.

Ginkgo Biloba

Ginkgo biloba, a popular herbal supplement, is marketed as a memory enhancer. While some early studies showed promising results, larger and more recent research suggests ginkgo’s effects on cognitive function are minimal at best.

A 2017 review published in Frontiers in Aging Neuroscience concluded that ginkgo biloba was no more effective than a placebo in improving memory or preventing Alzheimer’s disease.

“Ginkgo biloba has been studied extensively, but the evidence hasn’t consistently shown significant cognitive benefits. It’s not the ideal solution many companies would have you believe,” says Dr. Gliebus.

Creatine Monohydrate

There’s growing interest on social media about the potential of creatine monohydrate – commonly known as just creatine -- to support brain energy metabolism and possibly help prevent Alzheimer’s disease. While creatine is known to play a role in cellular energy production, which may influence brain function, there is currently no solid evidence that it prevents Alzheimer’s. However, researchers are actively exploring its potential neuroprotective effects.

A study published in the Journal of Neuroscience Research suggested that creatine supplementation might support cognitive performance in tasks involving short-term memory. Though findings are still preliminary, some early research hints at creatine’s possible role in protecting the brain from neurodegenerative damage.

“Creatine is one of the few supplements possibly showing promise beyond physical performance,” says Dr. Gliebus. “Still, no supplement is a magic bullet. It’s best to see creatine as part of a broader healthy lifestyle -- rather than a cure-all for memory loss.”

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil supplements, have been widely linked to brain health. These essential fats, particularly DHA and EPA, play a key role in maintaining the structure of brain cells.

Omega-3s do show some promise, particularly for general brain health. Research from The Journal of Nutrition indicates that omega-3 supplementation may slow age-related cognitive decline, especially in people with low dietary intake. However, it’s critical to note that omega-3s are not a cure for dementia or Alzheimer’s.

Instead of relying solely on supplements, aim for natural sources of omega-3s, like salmon, mackerel, and walnuts.

Vitamin E

Vitamin E is often touted as a powerful antioxidant that protects brain cells from damage. Some studies have even linked vitamin E to a slower progression of Alzheimer’s disease.

Research published in the Journal of the American Medical Association indicates that high doses of vitamin E may slow functional decline in people with mild to moderate Alzheimer’s. However, this doesn’t mean it’s effective for cognitive improvement in the general population. Overuse can also pose risks, such as an increased likelihood of bleeding.

“Vitamin E might help in specific circumstances, but the key is not to exceed recommended daily limits. Supplements can’t replace a balanced diet and healthy lifestyle,” notes Dr. Gliebus.

Nootropics

Nootropics, sometimes called “smart drugs,” are cognitive enhancers designed to boost brain performance. While some highly regulated versions are used in medical treatments, many over-the-counter versions lack regulation and sufficient evidence of their efficacy.

“Consumers need to approach nootropics with caution. Many are untested, and some may interact negatively with other medications,” warns Dr. Gliebus.

Risks and Precautions When Using Supplements

While some supplements hold promise, they’re not without risks. Here are a few considerations everyone should keep in mind:

1. Lack of Regulation: The supplement industry is largely unregulated. Unlike prescription drugs, supplements do not need FDA (U.S. Food and Drug Administration) approval before hitting the market. This means label claims are often unverified, and products may not always contain what they promise.

2. Potential Side Effects: Supplements can interact with medications or cause side effects. High doses of certain vitamins and minerals, for example, may have more risks than benefits.

3. The Placebo Effect: Many people who believe in a supplement’s effectiveness may experience perceived benefits due to the placebo effect. While this may not sound harmful, it could deter people from seeking more effective, science-based treatments.

Consult with a healthcare professional before adding supplements to your routine. They can guide you on dosage, potential interactions, and whether a supplement is necessary.

What Actually Works for Brain Health

While the idea of a "magic pill" is tempting, here’s the truth. The most effective ways to maintain cognitive function as you age come down to maintaining a healthy lifestyle.

• Exercise: Physical activity boosts blood flow to the brain and encourages the growth of new brain cells. The Alzheimer’s Association notes that regular exercise can reduce the risk of cognitive decline by 30 to 40 percent.
• Nutrition: A diet rich in fruits, vegetables, lean proteins, and whole grains is ideal for brain health. The Mediterranean diet, in particular, has been shown to reduce the risk of cognitive decline and improve overall brain function.
• Sleep: Sleep is essential for memory and focus. Aim for 7-9 hours of quality sleep per night to support your cognitive health.
• Mental Stimulation: Keeping your brain active with puzzles, reading, and learning new skills can help foster cognitive resilience.
• Social Connection: Strong social networks have been shown to boost mental health and reduce cognitive decline. Make time to connect with family and friends.

While some cognitive supplements may offer modest benefits, none should be seen as a substitute for a healthy lifestyle. Think of them as a potential complement, not the foundation of your approach to brain health. If you’re considering cognitive supplements, always do your research and consult a trusted healthcare professional to ensure they’re safe and effective for your unique needs.

“Investing in your overall health is a far better strategy than relying on supplements alone. Focus on exercise, nutrition, and staying mentally and socially active for long-term benefits,” says Dr. Gliebus.