- Supplements may seem like an easy way to support brain function, but they are not always safe.
- Nutritionists recommend taking supplements like vitamin E and B6 when supporting brain health.
- Instead, experts suggest adopting lifestyle habits such as adequate sleep and regular exercise.
Protecting and supporting your brain health is one of the smartest investments you can get for your overall well-being. Our brains are responsible for everything from memory and focus to emotional resilience and problem-solving. “Brain health means supporting the structure and function of the brain, which helps us perform best now and in the long term.” Mascha Davis, MPH, RDN. “That’s about Protecting cognitive functionsmemory, mood, focus, mental clarity. Just as we care about our heart and intestines, taking care of our brains is key to daily performance and long-term health. ”
While lifestyle choices such as proper nutrition, sleep, exercise, and stress management are essential, there is often a temptation to reach supplements. Boost Brain Power. However, not all supplements are created equally, and some supplements can do more harm than good. Below we explore five supplements to avoid improvements in brain health and provide alternative strategies to effectively support cognitive activity.
Vitamin e
Vitamin E is often advertised as a brain booster for this reason Antioxidant propertiescan protect cells from oxidative stress.1 But expert opinions make it clear High-dose Vitamin E Supplement It can cause more harm than good.
“High-dose vitamin E supplements are not recommended to improve brain health,” he explains. Dr. Lisa Young, RDN. “Vitamin E has antioxidant properties, but taking large amounts of it has not been shown to improve memory and cognitive functions in healthy people, and can actually pose a risk. Risk of certain types of strokeYoung adds.2
It is safer to get vitamin E through a food source instead of supplements. a A diet containing nuts, seeds and lush greenery Not only does it provide vitamin E, it also ensures that it is absorbed in a way that complements the body’s natural processes without creating the risk of overdose.
High-dose Vitamin B6
Vitamin B6 is important for brain function. This is to support the production of neurotransmitters that help regulate mood and cognitive performance.3 However, like vitamin E, it is not necessarily better.
Theresa Gentile, MS, RDN, CDNcaution against high doses of vitamin B6. “In large numbers, it can cause nerve damage, leading to numbness and tingling. In the long run, this can have a negative impact on neural signaling and brain function,” he said.3,4
It’s best to stick to your brain for optimal brain health Vitamin B6 dietary sourceAvoid megadose from supplements such as fish, poultry, bananas, potatoes, etc. a A balanced diet It can provide all the B6 you need without risking nerve damage.
Ginkgo Biloba
Ginkgo Biloba, often sold as a memory enhancer, is a popular herbal supplement for brain health. While it may sound promising, research into its effectiveness has been largely inconclusive.5
Research suggests that Ginkgo Biloba is not effective Prevent or improve memory loss In a healthy adult.6 Additionally, side effects can occur, including headaches, dizziness and increased risk of bleeding, especially when taking hemodilution medications. These risks outweigh unproven benefits and make them questionable choices for promoting brain health.
If cognitive support is your goal, prioritize it Proper hydrationregular mental challenges and Enough sleep It’s much more effective and safe.7,8
High-dose caffeine supplements
Medium doses of caffeine can improve focus and attention, Caffeine supplements (often found in energy pills and training boosters) can be dangerously misleading.
“They may have a short-term shock, but they can increase anxiety, Disrupts sleep Davis said: Sleep is an integral part of brain health, and confusing it can damage memory integration, mood regulation and focus.9
It’s best to enjoy caffeine Natural sauces like coffee and teamoderately. This way, you can enjoy cognitive perks without risking overstimulation or harmful side effects.
Omega 6 supplements
Omega-6 fatty acids are essential fats that our bodies need, but the imbalance between omega-6 and omega-3 fatty acids can contribute to inflammation and can have a negative impact on brain health.10
Many omega-6s are recommended for many diets, mainly from ultra-processed foods and vegetable oils. Taking omega-6 supplements can exacerbate this imbalance, especially if you are not balanced with enough omega-3 fatty acids. This can promote brain-related inflammation. Instead, increase your intake Omega 3 Rich Food Helps restore omega-3 ratios to omega-6, like salmon, walnuts, and flaxseeds. Reduces inflammationthereby supporting brain health.
Other strategies to support your brain health
There are several natural ways to not only avoid harmful supplements, but also increase brain health. Here are some simple strategies:11
- Exercise regularly: Movement Stimulates blood flow to the brain It promotes the release of chemicals that support memory and learning. Aim for moderate aerobic exercise per week at least 150 minutes.
- Sleep Prioritization: Adults need 7-9 hours of quality sleep per night. Don’t skip closed eyes as sleep plays an important role in memory integration and emotional regulation.
- Eating brain-friendly foods: It focuses on whole foods such as healthy fats, lean protein, and plenty of fruits and vegetables. Rich in omega-3 fatty acids and antioxidants, the mind diet is particularly beneficial for cognitive health.12
- Effectively manage stress: Chronic stress can damage memory and decision-making. Incorporate Practices to reduce stress Mindfulness meditation, journaling, or spend time in nature in your daily life.
- Staying socially connected: Maintaining a strong relationship, whether it’s through group activities or simply spending time with someone you love, stimulates your brain and supports emotional well-being.
Mind Diet Meal Plans to Try
Our experts take
Brain health isn’t just important Prevent cognitive decline But to thrive in all areas of life. Supplements may seem like an easy way to “strengthen” brain function, but not all of them are effective or safe. High doses of vitamins E and B6, as well as ginkgo biloba, caffeine supplements, and omega-6, are more harmful than helpful. Instead, get nutrients through a balanced diet; Healthy lifestyle habits Like regular exercise, quality sleep, and stress management. Also, if you plan to take supplements, first get a green light from your health care provider.
By making informed choices and steering potentially harmful supplements, you can give your brain the support you need to stay sharp, focused and resilient. After all, a vibrant, creative and connected life begins with a healthy mind!
