One of its main selling points is as a memory enhancer. In the United States, the extract from the leaves is sold as a supplement commonly called ginkgo biloba. The fan-shaped leaves of the ginkgo tree are used in traditional Chinese medicine to treat all kinds of ailments. Any benefit seems to come from a greater intake of fish and not from taking fish oil supplements. However, omega-3 supplements haven’t shown the same effect. Omega-3s help build cell membranes in the brain and also may have anti-inflammatory and antioxidant effects that could protect brain cells.įish is a staple in the Mediterranean and MIND diets, among others, and studies have found an association between higher intake of fish and a lower risk of cognitive decline. The body coverts ALA into EPA or DHA, but only in small amounts, so the best way to get high amounts of EPA and DHA is by eating more fish. There are three types of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - which are found mostly in fatty fish like salmon and mackerel - and alpha-linolenic acid (ALA), which is found in leafy green vegetables (Brussels sprouts, spinach), vegetable oils (canola, soybean), and nuts and seeds (walnuts, flaxseeds). Here’s a summary of what science has found so far and what it means. It’s just that there is not much, if any, evidence from randomized clinical trials - the gold standard for research - on isolated vitamins or minerals and brain health. Still, this doesn’t mean that the brain supplements may not work. So far the limited studies have found no evidence they help, with a few rare exceptions. Researchers have tried to answer these questions by testing how these individual nutrients affect cognitive health. But what is not clear is whether it’s the combination of nutrients in these diets that’s beneficial, or whether it’s specific ones or even certain amounts, or some other factors. These diets contain foods with large amounts of these vitamins and minerals. There’s strong evidence that certain diets - like the Mediterranean diet, the DASH diet, and the MIND diet - can help improve cognitive function. Many brain supplements focus on omega-3 fatty acids (such as those found in fish oil), vitamin E, various B vitamins, or various combinations. This way manufacturers don’t have to back up any claim that their product is effective. In terms of brain health, this means a supplement manufacturer can claim a product helps with mental alertness or memory loss - but not that it protects against or improves dementia or Alzheimer’s disease. The FDA doesn’t oversee product testing or ingredient accuracy - they just look out for supplements that make health claims related to the treatment of specific diseases. The main issue with all over-the-counter supplements is lack of regulation. The problem? There’s no solid proof any of them work. Forget about those over-the-counter products that promise better memory.Ī recent survey found that about 25% of adults over age 50 take a supplement to improve their brain health with the promise of enhanced memory and sharper attention and focus.
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