Learn about the top brain supplements that can improve memory, mood, and productivity and protect against mental decline, depression, anxiety and dementia.
Research has shown that taking the right supplements can help your brain health and fitness right now and protect against mental decline in the future.
But picking the best one(s) can be a challenge.
There are literally hundreds of individual nutrients to choose from — vitamins, minerals, herbs, amino acids, and phytonutrients — and thousands of combinations of ingredients.
Finding the best supplement to take largely depends on the results you are looking for.
Are you looking to increase your attention and concentration?
Is your biggest concern reversing memory loss or preventing age-related mental decline?
Or are you tired of feeling stressed out, depressed, or anxious?
In this guide, you’ll find what we feel are the best brain supplements — those that have been proven to be safe, effective, and cover a wide variety of needs.
Some of these are powerful enough that they are sometimes used as prescription medications!
We’ll examine the unique properties of each, including recommended dosages and side effects or interactions so you can make an informed decision.
Potent Brain Protector
Citicoline is a naturally occurring compound found in every cell of your body.
It’s less widely known that many other brain supplements you’ll find on this list, yet it’s one of the best brain boosters available.
Citicoline helps build healthy brain cell membranes.
It improves blood flow to the brain and also brain plasticity, the brain’s ability to change throughout life.
It raises levels of two important neurotransmitters, acetylcholine and dopamine. (3)
Acetylcholine is the primary brain chemical involved with memory and learning.
Dopamine is linked to motivation, productivity, and your “pleasure-reward” system.
One study comparing citicoline to several popular nootropics concluded that it improved memory and cognition as well as the study drug piracetam. (12)
Consider citicoline if you take any medications that are anticholinergic, those that work by blocking the action of acetylcholine.
A surprising number of drugs fall into this category, both prescription and over-the-counter (OTC).
A good rule of thumb is that any medication that starts with “anti” is likely to affect your acetylcholine level.
This includes antihistamines, antidepressants, antipsychotics, antibiotics, antispasmodics, and antihypertensives.
A typical dose of citicoline is 250 to 1,000 mg doses taken twice a day for a total intake of 500 to 2,000 mg. (13)
A daily dose of 1,000 to 2,000 mg is recommended to support thinking skills. (14)
When choosing a citicoline supplement, look for the brand name Cognizin.
This is a highly bioavailable form of citicoline that’s got research to back up its claims as a cognitive enhancer. (15)
Citicoline Side Effects and Warnings
Side effects of citicoline include insomnia, headache, diarrhea, low or high blood pressure, nausea, blurred vision, and chest pains. (16)
Do not mix citicoline with levodopa, a medication used to treat Parkinson’s disease, without talking to your doctor. (17)
Citicoline can amplify this drug’s effectiveness which may require a change in its dosage.
Nutritional “Gold” for Your Brain
Curcumin is the main bioactive compound in the Indian spice turmeric (Curcuma longa).
It’s responsible for turmeric’s brilliant gold color and most of its health benefits.
Curcumin protects your brain in an impressive number of ways.
Curcumin increases levels of dopamine and serotonin, the “happiness brain chemical.” (18)
In fact, curcumin is as effective for depression as the popular antidepressant Prozac. (19)
It’s like “exercise in a bottle” that increases blood flow to the brain as effectively as physical exercise. (20)
Curcumin reduces the compulsiveness and associated memory loss of obsessive-compulsive disorder (OCD). (21)
Elderly villagers in India who consume turmeric as a regular part of their diet have the lowest rate of Alzheimer’s in the world. (24)
Curcumin and Turmeric Dosages
You can get your curcumin from either curcumin or turmeric supplements.
The recommended curcumin dosage for a standardized powder supplement is 400 to 600 mg three times per day. (25)
Curcumin supplements are poorly absorbed, but there are measures that overcome this problem. (26)
The addition of piperine, a compound found in black pepper, increases curcumin absorption by a remarkable 2,000%. (27)
Curcumin and Turmeric Side Effects and Warnings
Turmeric consumed as a spice in food is very safe.
Turmeric supplements can cause nausea and diarrhea, especially in high doses.
Both turmeric and curcumin supplements have quite a number of possible side effects, interactions, and warnings.
These supplements can interact with medicines like aspirin, NSAID painkillers, statins, diabetes drugs, blood pressure medicines, and blood thinners.
They may also interact with natural supplements with blood thinning properties including ginkgo, ginseng, and garlic. (28)
The piperine often added to turmeric and curcumin supplements unfortunately can also increase the side effects of a number of drugs. (29)
However, you can increase the bioavailability of curcumin and turmeric supplements by taking them with phosphatidylserine instead.
If you take any medications, check for possible interactions between them and turmeric or curcumin at RxList.com.
For More Mental Energy
Acetyl-l-carnitine (ALCAR) is an amino acid that increases both mental and physical energy. (30)
It acts a powerful antioxidant, protecting your brain from free radical damage. (31)
In fact, acetyl-l-carnitine is a fast-acting antidepressant that usually brings some relief within a week. (33)
It improves mental clarity, focus, mood, processing speed, and memory and has strong anti-aging effects on the brain. (34)
One study found that acetyl-l-carnitine stabilizes tau proteins which produce the brain tangles believed to cause Alzheimer’s. (37)
It increases the insulin sensitivity of brain cells to help them utilize blood glucose, the brain’s main fuel source. (38)
There’s evidence that it may prevent brain damage from excess alcohol intake. (39)
When buying a supplement, don’t confuse acetyl-l-carnitine with the less expensive l-carnitine.
Acetyl-l-Carnitine Side Effects and Warnings
Acetyl-l-carnitine is generally considered safe and there are few side effects, mainly digestive upset, restlessness, or a fishy body odor. (43)
If you take a blood thinner such as coumadin, avoid taking ALCAR as it can increase the drug’s blood-thinning effects.
For Balanced Brain Chemistry
Bacopa (Bacopa monnieri) is a traditional Ayurvedic herbal remedy.
Its use as a nerve and brain tonic for improving memory, learning, and concentration dates back at least 3,000 years. (45)
According to legend, it was used by ancient scholars to help them memorize lengthy hymns and scriptures.
It increases cerebral blood flow, delivering more oxygen, nutrients, and glucose to the brain. (46)
When tested against two very different kinds of cognitive enhancers — the ancient herbal remedy ginseng and the popular smart drug Modafinil — bacopa came out on top. (47)
Bacopa is among the handful of herbs considered adaptogenic.
Adaptogens have the ability to calm a stressed mind and increase energy without being either sedating or stimulating.
In many ways, adaptogens act like a thermostat that keeps you in an emotional comfort zone.
Bacopa works in part by balancing the neurotransmitters dopamine, serotonin, and GABA, while reducing levels of the stress hormone cortisol.
So far, about a dozen bioactive compounds have been found in bacopa, the most important of which are bacopaside A and bacopaside B. (49)
Look for a supplement with a standardized content of 55% bacopasides.
A typical dose is 50 to 100 mg of bacopa three times per day, one dose with each meal. (50)
One brand of bacopa that has studies to support its use as a cognitive enhancer is KeenMind.
Bacopa Side Effects and Warnings
Bacopa is considered very safe, safe enough to give to children. (51)
Side effects of bacopa are rare, but the most common ones are dry mouth and digestive upset.
But these can largely be avoided by taking it along with meals. (52)
Traditionally, bacopa was administered as a food that was cooked with ghee (clarified butter).
#5. American Ginseng
Best in Class Brain Booster
Ginseng may be a classical Asian herb, but American ginseng is now considered the best in the world.
American ginseng (Panax quinquefolius) belongs to the same genus as Asian ginseng (Panax ginseng), but is a unique species.
American ginseng is mostly cultivated in Wisconsin and Canada, where harsh weather encourage higher concentration of ginseng’s active ingredients called ginsenosides. (56)
Cereboost is a patent-pending extract derived from American ginseng with clinical studies to support its effectiveness as a cognitive enhancer.
Study participants were given a mental aptitude test and performed significantly better after ingesting Cereboost.
It worked quickly to improve memory, mental clarity, and sharpness within just a few hours after taking a single dose. (57)
Cereboost is neuroprotective and increases acetylcholine levels. (58)
American ginseng is a better choice than Asian ginseng if you tend towards anxiety since it is less stimulating. (59)
Like bacopa, American ginseng acts as an adaptogen, promoting physical strength and mental energy while dialing down the damaging effects of stress.
American Ginseng Dosage
Standard doses have not been established, but a typical dose of American ginseng is 100 to 200 mg daily. (61)
Brain supplements that contain Cereboost usually contain 200 mg.
American ginseng supplements are available as capsules, tablets, powders, and liquid extracts.
You can also buy tea bags, loose bulk tea, and dried roots that are used to make tea or are added to cooked foods.
American Ginseng Side Effects and Interactions
American ginseng can cause some side effects including diarrhea, itching, insomnia, headache, and nervousness. (62)
Since its ginsenosides can act like estrogen, do not take American ginseng if you are pregnant, breastfeeding, or have a hormone-sensitive cancer.
Discuss taking American ginseng with your doctor if you take an MAOI antidepressant, diabetic medication, or immune suppressant since it can affect the effectiveness of these drugs
#6. Alpha GPC
Top Memory Enhancer
Alpha GPC (alpha-glycerophosphocholine) is a synthetic form of choline.
Choline is an essential nutrient for brain development, healthy brain cells, and neurotransmitter formation.
It is a precursor of acetylcholine, the brain chemical of learning and memory.
Unfortunately, choline supplements do not effectively enter the brain.
However, the alpha GPC form of choline quickly and efficiently moves choline into the brain where it’s used to form brain cell membranes and stimulate the growth of new brain cells.
Alpha GPC also increases levels of the neurotransmitters dopamine, serotonin, and GABA (gamma-aminobutyric acid), the neurotransmitter associated with relaxation. (63)
Signs of low GABA include being easily overstimulated, overwhelmed, and stressed out.
Alpha GPC studies show it consistently improves memory and attention span in people of all ages, while warding off age-related mental decline. (64)
Alpha GPC is sold as a memory supplement throughout much of the world.
In Europe it is used as a prescription medication for Alzheimer’s that works by increasing acetylcholine levels. (65)
Alzheimer’s patients’ levels of acetylcholine often dip to 90% below normal. (66)
Alpha GPC Dosage
A typical dose of alpha GPC is 300 to 600 mg, but the ideal standard dose is yet to be determined. (68)
In almost all studies on mental decline, participants were given 400 mg, three times a day. (69)
Alpha GPC Side Effects and Warnings
Alpha GPC is generally considered safe, but possible side effects include headache, insomnia, dizziness, mental confusion, heartburn, and skin rash. (70)
Alpha GPC supplements are derived from either soy or eggs, two of the most common food allergens, so be mindful if you have a known food allergy.
The only known drug interaction is with scopolamine, a drug often used for motion sickness and nausea following surgery.
#7. Lion’s Mane
A “Smart” Mushroom
Lion’s mane (Hericium erinaceus), also known as yamabushitake, is an edible mushroom native to parts of Asia, North America, and Europe.
It’s been used both medicinally and as a culinary delicacy for thousands of years.
Now it’s sold as a brain supplement. (In its natural setting, it sometimes even looks like a human brain.)
It’s been said that lion’s mane can impart “nerves of steel” and the “memory of a lion.”
World-renowned fungi expert Paul Stamets calls it the “first smart mushroom.” (71)
It is a popular nootropic — a substance that improves mental functions such as memory, intelligence, motivation, attention, and concentration — while simultaneously making your brain healthier.
Lion’s mane excels at improving cognitive function and treating neurological disorders.
It’s been found to contain two unique groups of compounds, hericenones and erinacines, that stimulate the formation of nerve growth factor (NGF). (72)
NGF is a protein that is crucial to the growth and maintenance of certain types of neurons.
Lion’s mane can be helpful for anxiety, depression, Alzheimer’s, and Parkinson’s. (73)
Lion’s Mane Dosage
Optimal dosages have not yet been established, but a typical dose of lion’s mane extract is 1,000 mg taken three times a day. (74)
In one study, seniors with mild cognitive impairment, which can be a precursor to dementia, experienced significant cognitive improvement taking 3,000 mg of lion’s mane powder daily. (75)
Lion’s mane is available in capsules, powder, liquid tincture, or tea.
Lion’s Mane Side Effects and Interactions
Lion’s mane is extremely safe.
It’s regularly consumed as a food in Asia and is becoming increasingly available in gourmet food stores elsewhere.
The only known side effect is itchy skin which may be caused by the increase in nerve growth factor. (76)
#8. Magnesium Threonate
Patented Brain Mineral
Magnesium is an essential dietary mineral that is required in over 600 metabolic functions.
Signs of magnesium deficiency include brain fog, lack of focus, inability to handle stress, insomnia, caffeine addiction, and generally feeling tired but wired.
There are many forms of magnesium to choose from, but only magnesium l-threonate crosses the blood-brain barrier. (83)
Look for supplements that contain Magtein, a patented brand of magnesium l-threonate that’s a proven cognitive enhancer.
The Recommended Daily Allowance (RDA) for magnesium is generally 420 mg for men and 320 mg for women, but that can vary slightly depending on age. (86)
The maker’s of Magtein suggest 1,000 mg taken twice a day for optimal cognitive benefits. (87)
This isn’t as high a dose as it sounds since only a fraction of Magtein is elemental magnesium — 144 mg per 2,ooo mg of Magtein. (88)
Magnesium Side Effects and Interactions
Magnesium can cause digestive upsets and loose stools, particularly if you take too much or take inexpensive forms of magnesium such as oxide or sulfate.
You should not be taking these anyway since they are the least bioavaible forms of magnesium. (89)
There are currently 32 official FDA reports of magnesium sulfate triggering brain fog, short-term memory loss, amnesia, blackouts, and other kinds of mental distress. (92)
The only reported side effects of magnesium threonate are headaches and drowsiness the first week or so. (93)
Discuss taking magnesium with your doctor if you take antibiotics, high blood pressure medications, osteoporosis medications, or muscle relaxants. (94)
Magnesium can affect these drugs’ effectivenes
Proven Mood Booster
Tryptophan is an essential amino acid that’s a precursor to serotonin.
Serotonin plays a large role in mood, sleep, learning, and appetite control.
A low serotonin level is widely believed to be a major cause of depression.
The most popular antidepressant medications like Prozac and Zoloft are selective serotonin reuptake inhibitors (SSRIs) which are believed to work by making more serotonin available in the brain.
You can increase serotonin levels naturally by providing more of its building block in the form of tryptophan.
By increasing serotonin levels, tryptophan can improve the quality of life for those with a wide variety of brain-related and mental health issues.
Low levels of tryptophan are associated with attention deficit hyperactivity disorder (ADHD).
Children with ADHD have 50% lower than average blood levels of tryptophan. (98)
Low tryptophan can cause both long-term and short-term memory loss and impair other cognitive functions. (99)
There is no official recommended dosage for tryptophan and suggested doses vary widely.
As little as 250 mg was found to increase the quality of sleep.
On the other hand, up to 12 grams per day has been suggested for depression. (100)
Most supplement manufacturers suggest a daily dose of 1,000 to 1,500 mg. (101)
We suggest starting with 500 mg a day and then working up to a higher dose.
Tryptophan Side Effects and Interactions
The most common tryptophan side effects are digestive upset, loss of appetite, headache, and drowsiness. (102)
Tryptophan should not be taken with SSRI antidepressants.
When taken together, they can cause a potentially serious condition known as serotonin syndrome.
Tryptophan should also not be taken with drugs with a sedating effect including Ambien, Ativan, Valium, and Ultram.
A Natural “Smart Drug”
Vinpocetine is a relatively new brain booster that blurs the line between brain supplement and smart drug.
It’s based on vincamine, a chemical found in periwinkle (Vinca minor).
Vinpocetine supplements are usually taken to improve memory, overcome brain fog, increase mental clarity, protect the brain against aging, and promote overall mental well-being. (104)
Its ability to protect the brain from degeneration makes it a potential treatment for Alzheimer’s. (108)
Vinpocetine prevents the short-term memory loss that often accompanies benzodiazepine anti-anxiety drugs. (109)
It improves the brain’s ability to use glucose, its main source of fuel, after a stroke. (110)
In some parts of the world vinpocetine is available by prescription only. (111)
The FDA has initiated proceedings to take vinpocetine off the shelves, not because there have been any safety issues, but because they believe it should be classified as a drug and not a supplement. (114)
While studies show that vinpocetine looks like a promising treatment for mental decline, dementia, and Alzheimer’s, there’s not a lot of research yet to back up claims that it makes healthy adults smarter.
Most clinical studies on vinpocetine used a dose of 10 mg, three times daily. (115)
A good place to start is to take 5 mg with each meal. (116)
Then you can work up to as high as 20 mg with each meal for maximum neuroprotective benefits.
Avoid taking vinpocetine on an empty stomach since it’s absorbed up to 100% better with food.
Vinpocetine Side Effects and Warnings
Vinpocetine is generally considered safe with few side effects.
However, it’s advised that you avoid vinpocetine if you take a blood thinner like warfarin (Coumadin) or take any over-the-counter medications that can interfere with clotting such as ibuprofen and naproxen
#11. Huperzine A
Powerful Memory Remedy
The main active compound in Chinese club moss is an alkaloid called huperzine A.
Huperzine A works by the same mechanism as the popular Alzheimer’s drug Aricept.
They both work by inhibiting an enzyme (acetylcholinesterase) that deactivates acetylcholine.
Huperzine A shows promise for delaying symptoms of Alzheimer’s, especially in the early stages. (123)
Huperzine A is so powerful that it’s been given the status of an approved drug for treating vascular dementia and Alzheimer’s in China. (126)
Huperzine A Dosage
The general recommended dosage is 50 to 200 mcg twice daily and can be taken on an empty stomach. (127)
Huperzine A Side Effects and Warnings
Although huperzine A is a naturally occurring compound, it’s not without side effects.
Reported side effects are significant and include insomnia, anxiety, nausea, diarrhea, blurred vision, slurred speech, restlessness, anorexia, muscle twitching, cramps, incontinence, high blood pressure, and slowed heart rate. (128)
Huperzine A does not mix well with antihistamines, antidepressants, the Alzheimer’s drug Aricept, or the motion sickness drug scopolamine. (129).
Timeless Brain Tonic
Ginkgo (Ginkgo biloba) is one of the most widely used natural remedies in the world. (130)
It has a long history of use in traditional Chinese medicine.
It’s considered so effective that it’s sometimes prescribed as a medication in Europe.
But not all of ginkgo’s reported benefits have held up to the latest scientific scrutiny.
But this does not make ginkgo useless as a brain supplement.
And, of course, you may decide that its long history of use outweighs the latest scientific findings.
It reliably improves short-term memory in seniors. (136)
Ginkgo reduces ADHD symptoms in children and teens, but not as effectively as the ADHD drug Ritalin. (137)
It can increase the turnover of both serotonin and dopamine, neurotransmitters linked to depression. (138)
And lastly, for those diagnosed with dementia or Alzheimer’s, ginkgo shows great promise for improving memory and day-to-day quality of life. (139)
A typical ginkgo dose is 40 to 120 mg three times a day. (140)
Start with a low dose and take with meals to avoid gastrointestinal distress.
Ginkgo Side Effects and Warnings
Known ginkgo side effects include digestive upset, diarrhea, dizziness, headache, and restlessness. (141)
Ginkgo should not be taken with selective serotonin reuptake inhibitor antidepressants such as Prozac or Zoloft since together, they can cause serotonin syndrome. (142)
Ginkgo reacts badly with a slew of medications.
Drugs.com lists over 500 of them.
If you take any medications, talk to your doctor or pharmacist, or visit Drugs.com to check for Ginkgo biloba drug interactions before taking this supplement.
Critical Brain Cell Building Block
DHA (docosahexaenoic acid) is an omega-3 essential fatty acid that is not optional if you are seeking optimal brain performance.
Omega-3 fats are so important to health that more than 30,000 studies have been published on their health benefits! (146)
And of all the omega-3s, DHA is the most important one for your brain.
It also plays an important role in brain cell communication.
Memory loss, depression, mood swings, dementia, Alzheimer’s disease, and attention deficit disorder have all been found to improve with DHA supplementation.
Seniors with high levels of DHA have a significantly reduced risk of developing dementia and Alzheimer’s. (151)
DHA and Fish Oil Dosages
DHA is sometimes sold as a single ingredient supplement, but most commonly as a major component in fish oil or krill oil supplements.
If you are taking fish oil, a good rule of thumb is to find a supplement that contains 700 to 1,000 mg of EPA and 200 to 500 mg of DHA. (152)
If you plan to use fish oil or DHA therapeutically, check out Mayo Clinic’s omega-3 dosage information.
There you’ll find recommended dosages for specific mental health conditions including ADHD, anxiety, depression, bipolar disorder, and dementia.
DHA and Fish Oil Side Effects and Warnings
DHA is considered generally safe.
It may increase blood sugar in diabetics and lower blood pressure in those with hypertension which can alter your need for medication.
Versatile Brain Enhancer
Phosphatidylserine (PS) is a phospholipid naturally found in high concentrations in the brain. (157)
It is also a popular brain supplement for boosting memory, cognition, concentration, and learning.
Phosphatidylserine is a major component of human brain cell membranes.
By supporting brain cell membrane integrity, PS helps to keep toxins, pathogens, and other unwanted invaders out of your brain.
It normalizes levels of the stress hormone cortisol to reduce the effects of stress. (158)
Phosphatidylserine is safe and effective for brains of all ages.
It is the primary ingredient in Vayarin, a medical food prescribed for children with ADHD.
It is a favorite memory supplement used by students to perform better on their exams.
Large studies have found that phosphatidylserine may be an effective treatment for Alzheimer’s and other forms of dementia. (163)
The general recommended dose is 100 mg taken three times a day. (164)
But doses of twice that, 600 mg per day, are considered safe. (165)
Phosphatidylserine is one of the few brain supplements with dosages determined for children.
A typical dose for children and young teens is 200 mg per day.
Phosphatidylserine Side Effects and Warnings
The most common side effects experienced with phosphatidylserine supplements are digestive upset and insomnia, particularly with high dosages.
Phosphatidylserine should be avoided if you take blood thinning or anti-inflammatory drugs. (166)
It can decrease the effectiveness of antihistamines and antidepressants.
Do not take phosphatidylserine with drugs prescribed for Alzheimer’s such as Aricept, Exelon, and Razadyne without talking to your doctor. (167)
Phosphatidylserine can alter these drugs’ effectiveness and magnify their side effects.
Phosphatidylserine supplements are almost always derived from soy.
If soy is a food you avoid, look for one extracted from sunflower oil instead.
Meditation in a Cup or Capsule
L-theanine is an amino acid found in black and green teas (Camellia sinensis) that offers a truly unique set of brain benefits.
One of the ways it works is by altering your brain wave patterns. (168)
It sharpens focus, reduces stress, and imparts a sense of overall well-being.
It won’t make you drowsy, but can improve your quality of sleep. (175)
L-theanine works synergistically with caffeine.
The combination of caffeine and l-theanine can help you perform mentally demanding tasks better than caffeine alone. (176)
And since l-theanine is relaxing, it won’t leave you edgy.
This unique caffeine-enhancing property makes l-theanine a popular supplement with those seeking optimal mental performance.
Some college students and biohackers use this caffeine-theanine combination in place of smart drugs.
The general recommended dosage for l-theanine is 200 to 400 mg once or twice daily. (181)
Some people experience noticeable benefits with as little as 50 mg and almost everyone experiences some degree of relaxation with a 400 mg dose. (182)
One popular name brand of l-theanine is Suntheanine.
This is a patented brand of pure theanine often used in studies when a standardized formula is required.
L-Theanine Side Effects and Interactions
L-theanine supplements are considered very safe. (188)
The few reported adverse reactions include headache, dizziness, and gastrointestinal distress.
Use l-theanine with caution if you’re on a high blood pressure medication since it can decrease your blood pressure. (189)
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