Keeping Sharp

Walk into any pharmacy, and you’ll see shelves full of supplements promising better memory, sharper focus, and a healthier brain. But do they actually work?

The short answer: Some nutrients matter, but most supplements don’t deliver what they claim.

For example, vitamin B12 is essential for brain health — and a deficiency can cause memory problems or confusion.¹ However, unless you’re deficient (which is more common in older adults or vegetarians), taking extra B12 won’t improve memory. The same goes for vitamin D and omega-3 fatty acids — they support brain function, but there’s no strong evidence that taking them in pill form prevents dementia in healthy individuals.²

What about popular “memory boosters” like ginkgo biloba or ginseng? Most high-quality studies have found little to no benefit.³ The U.S. FDA does not regulate supplements as strictly as medications, so marketing claims aren’t always backed by science.

That said, if you have a documented deficiency, supplements can be useful — but it’s best to speak with your doctor and base decisions on blood tests, not advertisements.

Bottom line? A healthy diet rich in whole foods is the best way to nourish your brain. No single pill can replace that.

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Sources:

1. Smith, A. D., et al. (2010). Homocysteine-lowering by B vitamins slows brain atrophy in people with mild cognitive impairment. PLOS ONE.
2. Manson, J. E., et al. (2019). Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease. New England Journal of Medicine.
3. Gauthier, S., et al. (2015). Management of mild cognitive impairment: the role of Ginkgo biloba extract EGb 761. CNS Drugs.