Brain Health

Nutrients connected to Brain Health

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Omega-3 fatty acids (ALA, EPA and DHA)Preliminary or mixed

  Seafood intake is linked to less cognitive decline; supplements may protect healthy people but showed no effect in people already diagnosed with Alzheimer's.

• Iodized Table SaltDeficiency link

  WHO says iodine supports healthy brain development in the fetus and young child; the benefit applies where intake would otherwise be low.

• Fish oilPreliminary or mixed

  A 2022 review suggested omega-3s may protect against cognitive decline in healthy people but had no effect in people already diagnosed with Alzheimer's. Evidence is early and mixed.

• RosemaryPreliminary or mixed

  Small trials point to better thinking scores, but there is no evidence on long-term brain health or dementia.

• MaitakePreliminary or mixed

  One small 18-week trial in healthy older adults found a strain-specific improvement in a cognitive score; a second strain showed none.

• TremellaPreliminary or mixed

  One small 8-week trial in adults with memory complaints reported benefit versus placebo; it needs repeating.

• ShankhpushpiLab or animal research only

  Nerve-protecting effects are reported in cells and animals only.

• Perilla (shiso)Preliminary or mixed

  One 12-week trial of a purple perilla leaf extract in adults with cognitive impairment found larger score gains than placebo; needs replication.

• BlueberriesPreliminary or mixed

  Limited to memory findings in older adults with mild cognitive decline; no benefit shown for healthy adults.

• Lettuce (Romaine & Leaf)Preliminary or mixed

  Higher green leafy vegetable intake was linked to slower cognitive decline in one cohort of older adults; observational and not specific to lettuce.

• MCT OilPreliminary or mixed

  Raises ketones and brain ketone uptake; cognitive benefit unproven.

• MultivitaminsPreliminary or mixed

  Small benefit on test scores in COSMOS, none in Physicians' Health Study II. No trial here shows prevention of dementia.

• Women's and Men's MultivitaminsPreliminary or mixed

  One trial of a standard multivitamin in older adults found a small benefit on a global thinking score. It did not test women's or men's formulas, and needs confirming in other groups.

• Multi-Ingredient Brain FormulasPreliminary or mixed

  NCCIH finds no convincing benefit of several common ingredients for dementia prevention; evidence is mixed overall.

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