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VITAMINS & SUPPLEMENTS · GUIDE

Supplements for Memory in Healthy Adults: What Trials Found

What trials and reviews found for memory supplements in healthy adults, by ingredient and age group, with the limits of memory tests and the safety points to ask a clinician about.

Content last updated . This page has not been medically reviewed.

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The question and the short answer

Do supplements improve memory in people without a memory disorder? Some ingredients show small gains on memory tests in some trials, but certainty is low and results differ by age and by ingredient. A review of the 18 most common ingredients in 103 over-the-counter memory products concluded that dietary supplements for cognition are a billion-dollar industry "lacking a solid scientific foundation for their marketing claims." [1] The overview is on Nootropic Evidence by Outcome.

New, worsening or sudden memory change is not a supplement question. MedlinePlus lists reactions to certain medicines, and kidney, liver or thyroid problems, among possible causes of forgetfulness, and advises seeing a health care provider if you are worried. [2] See when to get help. This page covers healthy adults only; for older adults with decline see supplements for age-related memory decline.

What the research found

Labels: evidence in adequately nourished people, promising but limited, mixed, insufficient evidence, no good evidence of benefit. A memory-test score is not the same as everyday remembering; see what these tests measure.
IngredientWhat the source found (population, comparator, duration)Label
CreatineMeta-analysis of 8 trials vs placebo: memory improved overall, mainly in adults aged 66 to 76; no clear change in ages 11 to 31. [3]Promising but limited
Bacopa6 trials, adults without dementia, all 12 weeks: free recall better on 9 of 17 tests; little evidence for other abilities. [4]Promising but limited
Ashwagandha20 trials, 1,249 adults: memory improved in the pooled analysis. [5]Promising but limited
Ginseng15 trials of mixed groups: small memory benefit in the pooled analysis, no benefit for overall cognition. [6] A Cochrane review found a lack of convincing evidence in healthy people. [7]Mixed
Multivitamin-mineralCOSMOS-Web, 3,562 older adults, 3 years vs placebo: better recall at one year. [8] Combined COSMOS studies reported small gains in episodic memory and global cognition. [9]Promising but limited
Omega-3Cochrane: no benefit on thinking in cognitively healthy older people. [10] A 2024 meta-analysis suggested possible executive-function benefit, not memory. [11]No good evidence of benefit (memory)
Folic acid, with or without B12Cochrane: no adequate evidence of benefit in unselected healthy older people; one trial in people with high homocysteine reported benefit. [12]Insufficient evidence
Lion's maneA systematic review included five RCTs and some pilot trials, in people with and without dementia. [13] One 16-week trial had 30 people with MCI. [14] A trial in healthy young adults found no significant overall effect. [15]Insufficient evidence
Apoaequorin, coenzyme Q10, coffee extracts, L-theanine, B vitaminsThe review of common memory-product ingredients found no compelling evidence for memory. [1]No good evidence of benefit

The same review found "some current evidence" for ashwagandha, choline, phosphatidylserine and a few others, and mixed results for ginkgo, carnitine and huperzine A. [1] See ginkgo and large trials, bacopa, creatine for older adults and phosphatidylserine. For a branded apoaequorin product, see memory supplement claims.

Frequently asked questions

What is the best supplement for memory?

No supplement has been proven best. Creatine, bacopa and ashwagandha show promising but limited results on memory tests; certainty is low. [3][4][5]

Does a multivitamin help memory?

In large trials of older adults, a multivitamin-mineral produced small gains in episodic memory compared with placebo, and the researchers said confirmation is needed. [8][9][16]

Does omega-3 improve memory?

A Cochrane review found no benefit on thinking in cognitively healthy older people. [10]

Can B vitamins improve memory?

A Cochrane review found no adequate evidence of benefit from folic acid, with or without B12, in unselected healthy older people. [12] Low B12 itself can cause memory problems and needs a clinician; see vitamin B12 deficiency. [19]

Is forgetting more often a reason to see a doctor?

Yes, if it is new, worsening or worries you. Medicines, thyroid, kidney and liver problems can contribute. [2]

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Limits and uncertainty
  • Multivitamin findings come from older US adults (89% non-Hispanic White in COSMOS-Mind), and the authors called for confirmation in a more diverse group. [16][9] They are a different question from single herbal extracts; see multivitamin and COSMOS trials.
  • Creatine results varied a lot between trials (high heterogeneity), and age groups differed. [3]
  • Overall, a systematic review of nine ingredients found low certainty and many flawed studies. [17]
Safety and who should ask first
Ginkgo may increase bleeding risk, which matters with blood thinners and before surgery. [18] Supplements can interact with medicines; read how interactions work and supplements before surgery. Pregnant or breastfeeding people, children, older adults, and people with kidney or liver conditions should talk to a clinician or pharmacist first; see creatine and kidney questions. Product contents vary; see quality testing.
References
  1. Hersant H et al. CNS Drugs 2023. Over the Counter Supplements for Memory: A Review of Available Evidence. Read 2026-10-23.
  2. MedlinePlus (US National Library of Medicine), Memory. Read 2026-10-23.
  3. Prokopidis K et al. Nutr Rev 2023. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Read 2026-10-23.
  4. Pase MP et al. J Altern Complement Med 2012. The cognitive-enhancing effects of Bacopa monnieri: a systematic review of randomized, controlled human clinical trials. Read 2026-10-23.
  5. Zhu X et al. Front Pharmacol 2026. Effects of Withania somnifera (L.) Dunal (Ashwagandha) on cognitive and physical function in adults. Read 2026-10-23.
  6. Zeng M et al. Phytother Res 2024. Effects of Ginseng on Cognitive Function: A Systematic Review and Meta-Analysis. Read 2026-10-23.
  7. Geng J et al. Cochrane Database Syst Rev 2010. Ginseng for cognition. Read 2026-10-23.
  8. Yeung LK et al. Am J Clin Nutr 2023. Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial (COSMOS-Web). Read 2026-10-23.
  9. Vyas CM et al. Am J Clin Nutr 2024. Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the COSMOS-Clinic subcohort and meta-analysis of 3 cognitive studies within COSMOS. Read 2026-10-23.
  10. Sydenham E et al. Cochrane Database Syst Rev 2012. Omega 3 fatty acid for the prevention of cognitive decline and dementia. Read 2026-10-23.
  11. Suh SW et al. BMC Med 2024. The influence of n-3 polyunsaturated fatty acids on cognitive function in individuals without dementia: a systematic review and dose-response meta-analysis. Read 2026-10-23.
  12. Malouf R, Grimley Evans J. Cochrane Database Syst Rev 2008. Folic acid with or without vitamin B12 for the prevention and treatment of healthy elderly and demented people. Read 2026-10-23.
  13. Menon A et al. Front Nutr 2025. Benefits, side effects, and uses of Hericium erinaceus as a supplement: a systematic review. Read 2026-10-23.
  14. Mori K et al. Phytother Res 2009. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment. Read 2026-10-23.
  15. Surendran G et al. Front Nutr 2025. Acute effects of a standardised extract of Hericium erinaceus (Lion's Mane mushroom) on cognition and mood in healthy younger adults. Read 2026-10-23.
  16. Baker LD et al. Alzheimers Dement 2023. Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial (COSMOS-Mind). Read 2026-10-23.
  17. Crawford C et al. J Altern Complement Med 2021. Dietary Supplement Ingredients for Optimizing Cognitive Performance Among Healthy Adults: A Systematic Review. Read 2026-10-23.
  18. NCCIH, Dietary Supplements and Cognitive Function, Dementia, and Alzheimer's Disease: What the Science Says (July 2022; NCCIH Clinical Digest for health professionals). Read 2026-10-23.
  19. NHS (UK), Vitamin B12 or folate deficiency anaemia: symptoms (page last reviewed 20 February 2023). Read 2026-10-23.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.