Around 25% of American adults take dietary supplements to enhance their memory and reduce the risk of dementia and other cognitive disorders [1] [4]. The big question: Do they work? The short answer is: not likely [1] [2] [3] [4].
After reviewing evidence of potential effectiveness of dietary supplements, the Global Council on Brain Health (GCBH), an independent global collaboration of scientists, doctors, scholars and policy experts put together by the AARP, found that “it could not endorse any ingredient, product or supplement formulation designed for brain health” [3]. On top of the lack of scientific evidence of effectiveness of supplements [1] [2] [3] [4], there are also safety concerns [2]. This is even more unfortunate when we factor in GCBH’s projection that by 2023 people will spend more than $5 billion a year globally on supplements.
The Harvard Medical School points to the lack of regulation of over-the-counter supplements as a major issue. Supplements can claim that they help with mental alertness and memory loss but not that they prevent dementia or Alzheimer’s disease, and they do not have to back up the effectiveness of their claim [1].
Dr. Ronald Petersen, the director of the Mayo Clinic Alzheimer’s Disease Research Center and member of the GCBH, recommends three things scientifically-proven ways to reduce the risk of dementia:
- regular exercise,
- diet, and
- intellectual stimulation [4].
While it’s easier to take a pill than to change your lifestyle, exercising and following a plant-heavy diet are proven to help with memory and long-term brain health [1]. Here are a dietician’s recommendations:
- Diet- “Colorful foods contain antioxidants that may protect the brain.”
- Limiting alcohol- “Too much alcohol can increase the risk of cognitive decline.”
- Physical activity- “Try to get at least 150 minutes of activity a week.”
- Sleep- Prioritize your sleep.
- Socialization- “Try to spend time with others and limit isolation”
- Treating health problems- Consult with a doctor for any illnesses [2].
Key takeaway: Be very wary of any claims that supplements will have any meaningful benefit to you long-term memory and brain health, and instead focus on the proven methods that have been scientifically proven to work.
References:
- Harvard Medical School, 2022. “Don’t buy into brain health supplements” March 3, 2022, Harvard Health Publishing. Accessed October 27, 2022 https://www.health.harvard.edu/mind-and-mood/dont-buy-into-brain-health-supplements
- Cleveland Clinic, 2021. “Do Brain Supplements Actually Work?” October 7, 2021, Cleveland Clinic Health Essentials. Accessed October 27, 2022 https://health.clevelandclinic.org/do-brain-supplements-work/
- The American Association of Retired Persons, 2019. “Supplements for brain health found to have no benefits”. 2019, AARP. Accessed October 27, 2022 https://www.aarp.org/health/brain-health/global-council-on-brain-health/supplements/
- Vivien Williams, 2019. “Dietary supplements don’t reduce dementia risk, but 3 tips do” Mayo Clinic, June 11, 2019. Accessed October 27, 2022 https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-dietary-supplements-dont-reduce-dementia-risk-but-3-tips-do/