Are you feeling foggy and forgetful? Struggling with chronic fatigue that never seems to go away? Whether you’re 35 or 65, you’re not alone!
Many adults today face cognitive decline and energy depletion that impact their daily lives. But what if there was a natural way to enhance your brain health, boost your memory, and improve your mood?
Today, I’m diving into the top 12 supplements that can transform your brain function and bring back the mental clarity and energy you thought you lost for good. These supplements offer powerful benefits backed by science, so keep reading to discover how you can support your brain health naturally and start feeling like yourself again!
Why Supplements Are Essential For Brain Health
Before we jump into the specific supplements, let’s talk about why supplements are essential for brain health. Our brains are incredibly complex and require a variety of nutrients to function optimally. And unfortunately, modern diets often lack these essential nutrients, whether because someone’s diet is mostly made up of processed foods or due to declining soil quality, which is where supplements come in.
High-quality supplements can fill these nutritional gaps, providing your brain with the support it needs to function at its best. That’s why it’s crucial to choose supplements from reliable sources to ensure their potency and safety. Unfortunately, there are a lot of supplements out there that their contents don’t actually match what’s on the label, so you could be getting less of what’s advertised, more (which is scary), or even ingredients you didn’t think were there. Not cool, right?
So, to make this easier for you, I’ve curated a selection of top-notch supplements through my Fullscript dispensary. By creating a free account, you can have access to my top recommendations and can easily find the exact supplements I’ll be discussing today. I’ll be including the links to each, so be sure to check them out!
And, as always, it’s important to note that you should always consult with your healthcare provider before starting any new supplement regimen. The dosages I’ll be discussing today are general recommendations and may need to be tailored to your specific needs. Everyone’s health situation is unique, so it’s crucial to get personalized advice to ensure the best results for you.
Top 12 Brain Health Supplements to Improve Memory, Focus, and Mood
1. Probiotics
Let’s start with my first recommendation: Probiotics. These are beneficial microbes, usually bacteria, that play a crucial role in our gut health, which is directly linked to our brain health through what we call the gut-brain connection.
A healthy gut microbiome (or your gut bugs) can significantly impact your mood, memory, and overall cognitive function. The gut-brain axis is a complex communication network that links the emotional and cognitive centers of the brain with what’s happening inside your gut, all the way from digestion and elimination to damage of your gut lining to your microbiome and the products they produce. An imbalance in really any of these can lead to inflammation, but an imbalance in your microbiome, specifically, can even affect neurotransmitter production, which can have a direct impact on your mental and cognitive well-being.
To learn more about the gut-brain connection, click here!
So, by taking probiotics, you can help restore and maintain a healthy balance of bacteria in your gut. This can lead to improved digestion, reduced inflammation, and enhanced brain function.
There are a variety of different probiotic options, but I recommend spore-based probiotics the most that include Bacillus species due to their documented ability to survive the harsh environment of the stomach and support the growth of not only those bacteria, but other keystone species as well. For optimal results, I recommend a probiotic with several different strains at a dosage of 4+ billion CFUs (colony-forming units, which is how probiotics are measured). This is the one I recommend most:
For traditional probiotics that include strains such as Lactobacillus and Bifidobacterium, I recommend at least 20+ billions CFUs daily, with a variety of strains to ensure you’re covering a broad spectrum of beneficial bacteria.
Lastly, some people may also benefit from a probiotic yeast called Saccharomyces boulardii, for which I recommend around 5 billion CFUs or 250 mg daily. This probiotic is especially helpful for those struggling with yeast-connected issues, like Candida overgrowth.
Now, most probiotics are best taken with or before meals. However, always double-check the manufacturer’s suggestions for their specific formulation, as some may be designed differently.
It’s also important to choose a really high-quality, multi-strain probiotic, like I alluded to earlier. Not all probiotics are created equal, so look for those that have been tested for potency and stability, and better yet efficacy of that particular product (like the one I’ve linked here).
Here’s a tip, too: If you’re new to probiotics, I recommend starting slowly to avoid any digestive discomfort as you begin to change the landscape of your gut. Then, gradually increase the dosage as your body adjusts.
2. Vitamin D
Next up is Vitamin D, often referred to as the “sunshine vitamin.” Vitamin D plays a crucial role in promoting brain function by modulating your cell production and growth. It’s not just about bone and immune health; it’s essential for your brain as well.
Adequate levels of Vitamin D can help improve mood, reduce the risk of depression, and support cognitive function. Research has even shown that low levels of Vitamin D are associated with cognitive decline and an increased risk of neurodegenerative diseases such as Alzheimer’s.
For brain health, I recommend a daily dosage 2,000-5,000 units of Vitamin D3, the active form. The goal is to maintain blood levels of Vitamin D between 50-80 ng/mL. This range has been associated with optimal health benefits, so this is a nutrient that you’ll want to follow your labs on. You can ask your healthcare provider to include this in your routine blood work.
That being said, the majority of my clients’ levels indicate the need for a dose of 5,000 units, so that’s the dose of my product recommendation that I’ve linked below.
Now, to ensure the best absorption, take Vitamin D with a meal containing fat. Vitamin D is fat-soluble, which means it needs dietary fat to be absorbed properly. And, if you’re over the age of 35, it’s particularly important to take Vitamin D with Vitamin K2. This combination ensures that calcium is absorbed correctly and directed into the bones where it belongs, rather than accumulating in your blood vessels.
3. Magnesium
Now, let’s talk about magnesium, a mineral that’s essential for over 300 biochemical reactions in your body, including critical processes that support your brain function.
Magnesium is absolutely vital for supporting nerve function and alleviating stress. It plays a key role in energy transportation, muscle relaxation, neurotransmitter function, and can help regulate mood, improve sleep quality, and reduce anxiety. Magnesium deficiency has also been linked to increased levels of stress and anxiety, as well as difficulty sleeping.
For optimal brain health, I recommend a daily dosage of 300-400 mg. However, magnesium can be dosed up to bowel tolerance, very much like Vitamin C. It’s best to take magnesium in the evening to support relaxation and improve sleep quality. However, if you’re taking more than 300-400 mg, or are using it to help with relaxation and stress and anxiety reduction during the day, you can split doses throughout the day. For instance, I take some in the morning before going to a high-stress job and in the evening before bed.
There are also many different forms of magnesium ranging from oxide to citrate to malate, and more. For brain health, specifically, magnesium glycinate or magnesium threonate are my top recommendations. Magnesium glycinate is highly absorbable and less likely to cause digestive issues, making it ideal for improving overall magnesium levels in the body. Magnesium threonate, on the other hand, has been shown to penetrate the blood-brain barrier very effectively, providing targeted support for brain health. Below are my top recommendations for both types:
Overall, I recommend starting with 300-400 mg and adjusting as needed based on how your body responds.
And here’s a tip: if you’re experiencing muscle cramps or restless legs at night, magnesium can be particularly helpful in alleviating these symptoms as well.
4. Omega-3 Fatty Acids
Next, let’s dive into the importance of omega-3 fatty acids for your brain. Omega-3s are essential fats with powerful anti-inflammatory properties that play a crucial role in brain function.
Omega-3 fatty acids support mood regulation, promote memory, and enhance synapse function, which is extremely vital for effective communication between your brain cells. Studies have even shown that people with higher levels of omega-3s tend to have better cognitive function and a lower risk of neurodegenerative diseases.
For optimal brain health, I recommend a daily dosage of 1,000-3,000 mg of combined EPA and DHA, the two most beneficial types of omega-3s for brain health.
Again, to ensure the best absorption, take your omega-3 supplement with a meal containing fat. Omega-3s are fat-soluble, so consuming them with dietary fat helps your body absorb them more efficiently.
When choosing high-quality fish oil supplements, look for products that have been tested for purity and potency to avoid any potential issues with rancidity, which can decrease the effectiveness of the supplement and cause an unpleasant taste. If you’re vegetarian or vegan, you can look for an omega-3 alternative made from algae.
And here’s a tip: If you struggle with the fishy aftertaste that some fish oil supplements can cause, try freezing the capsules. This can help minimize any aftertaste and make the supplement easier to take. That being said, I haven’t had that issue with the supplement I recommend most. If you want to check that one out, I’ve linked it below for you.
5. MCT Oil
Now, let’s talk about MCT oil, a powerful supplement that provides extra energy for your brain through a process called ketosis. MCT stands for medium-chain triglycerides, which are a type of fat that your body can quickly convert into ketones—an excellent source of fuel for your brain.
MCT oil is not only a great energy booster, but it also helps reduce inflammation, supporting overall brain health. By lowering inflammation, MCT oil can help protect your brain cells and improve your cognitive function. Many people enjoy the sustained energy and mental clarity it provides, especially when used consistently.
For optimal benefits, I recommend starting with a small amount, such as about a teaspoon, and gradually increasing to 1 tablespoon daily. Starting slow helps your body adjust and minimizes the risk of digestive issues, which can occur if you introduce too much too quickly.
MCT oil is incredibly versatile too and easy to incorporate into your daily routine. You can add it to your morning coffee, mix it into smoothies, drizzle it over salads, or just take it straight. Here’s a great brand that my clients often use:
6. Citicoline
Next on my list is citicoline, which has been shown to support synaptic growth and maintenance. Synapses are the connections between your nerve cells, and these connections are crucial for keeping your brain’s communication pathways strong and efficient.
Citicoline has been studied extensively and is known for its ability to support brain health, especially as we age, which is why you’ll often find it included in various cognitive enhancement supplements. So, by enhancing the communication between neurons, citicoline can help improve your cognitive function, meaning better memory, sharper focus, and overall improved mental clarity.
Fun Fact: It’s even included in many prenatal vitamins now to enhance brain and nerve development in the baby.
For optimal results, I recommend taking 250 mg of citicoline once or twice daily. And one of the great things about citicoline is its flexibility because it can be taken with or without food, making it really easy to fit into your daily routine. I’ve linked my favorite below.
7. Acetyl-L-Carnitine
Now, let’s discuss Acetyl-L-Carnitine, often abbreviated as ALCAR. This supplement is well-known for its ability to increase levels of nerve growth factor, which is essential for the growth and maintenance of neurons in your brain.
Acetyl-L-Carnitine also boosts mitochondrial function, which is crucial for energy production in your cells. So by enhancing mitochondrial function, ALCAR can help improve mood, learning, and memory. And it’s particularly beneficial for those experiencing cognitive decline or fatigue.
For optimal brain benefits, I recommend taking 500-1,000 mg of Acetyl-L-Carnitine daily. And to maximize absorption, take it on an empty stomach, ideally in the morning, as it can provide an energy boost and enhance your mental clarity throughout the day. Below is the link to my top recommendation:
8. Ashwagandha
Okay, now let’s talk about Ashwagandha, an ancient adaptogenic herb that’s been used for centuries in Ayurvedic medicine. Ashwagandha is renowned for its ability to help manage stress, positively impact mood, and help alleviate fatigue. But it also has the ability to enhance mental focus, improve reaction time, support sleep quality, and even to reduce amyloid plaques in the brain, which are associated with cognitive decline.
Now, I want to put a disclaimer in here. Amyloid plaques are not the cause of the cognitive decline. They’re actually part of the protective process that your brain undergoes in response to a threat, be it inflammation, lack of nutrients, excess toxins, or something like that. Then, when the threat doesn’t go away, the amyloid starts to accumulate and form plaques, which ultimately can start causing issues on its own – you know, like too much of a good thing. So, while I do recommend Ashwagandha for its ability to enhance cognitive function and alleviate stress, it’s important to understand that we aren’t using it to remove these plaques until we’ve effectively determined and addressed what’s causing them to form in the first place. For more information on what can cause this process, read this post.
Additionally, Ashwagandha supports healthy endothelial or blood vessel function, which is essential for maintaining cardiovascular health and proper circulation to both the brain and the rest of the body, which can further contribute to improved brain function.
For best results, I recommend a daily dosage of 300-600 mg, which can be divided into two doses, if preferred. Taking Ashwagandha in the morning and/or afternoon with meals can help ensure better absorption and sustained benefits throughout the day.
Ashwagandha is available in both powder and capsule form, providing flexibility in how you choose to incorporate it into your routine. The powder can be easily added to smoothies, teas, or other beverages, while capsules offer a convenient, no-fuss option. Most of my clients prefer the no-fuss capsule option, so that’s what I’ve linked for you below.
Now, if you’re new to Ashwagandha, I’d recommend starting with a lower dose and gradually increase it as your body adjusts. This can help you gauge how it affects your energy levels, stress management, and overall brain function.
9. Bacopa
Let’s move on to Bacopa, another powerful herb that has been used in traditional medicine for centuries. Bacopa is particularly well-known for its ability to support memory, comprehension, and recall by improving cholinergic function in the brain, processes involving the neurotransmitter, acetylcholine. By enhancing this cholinergic function, Bacopa helps improve the communication between your brain cells, which is crucial for learning and memory. Additionally, Bacopa has a calming effect on the nervous system, making it beneficial for reducing stress and anxiety as well.
To see these benefits, I recommend 200 mg of Bacopa, taken once or twice daily with food to reduce the risk of stomach upset. As a reminder, consistent use is key to experiencing the full range of benefits that Bacopa has to offer.
Bacopa is available in various forms, including capsules and powders, allowing you to choose the one that fits best into your lifestyle. Below the one I recommend to my clients most.
10. Gotu Kola
Now, let’s talk about Gotu Kola, another fantastic herb known for its cognitive-enhancing properties. Gotu Kola is often referred to as a brain tonic because of its ability to increase memory, focus, and alertness.
One of the key benefits of Gotu Kola is actually its ability to improve circulation and oxygen delivery to the brain. Better circulation means your brain cells receive more oxygen and nutrients, which fuels your brain cells and can significantly enhance cognitive function and mental clarity.
I recommend taking around 500 mg of Gotu Kola, twice daily, with or without food. It’s available in various forms, including capsules, powders, and teas, so you can choose the one that best fits your preferences. Again, I’ve linked the one I recommend most below.
As a tip: If you’re new to Gotu Kola, start with a lower dose and gradually increase it as your body adjusts. This will help you gauge how it affects your memory and focus, allowing you to find the optimal dosage for your needs.
11. Lion’s Mane Mushroom
Next up is Lion’s Mane, a unique and gorgeous mushroom that has gained a lot of popularity for its impressive brain benefits. Lion’s Mane is known for its ability to increase nerve growth factor, which is essential for the growth, maintenance, and survival of neurons in your brain.
By promoting the production of this nerve growth factor, Lion’s Mane helps enhance mental clarity, focus, comprehension, and memory. This makes it a fantastic supplement for anyone looking to boost their cognitive performance and overall brain health.
For optimal results, I recommend a daily dosage of 500 mg, which can be taken once or twice daily. It’s best to take Lion’s Mane with meals to aid in absorption. You can get it as a whole mushroom, in capsules, powders, and even tinctures. But many of my clients prefer the capsule so they know exactly how much they’re getting each day. I’ve linked the one I recommend most for you below.
12. Taurine
Finally, let’s talk about taurine, an amino acid that’s vital for many physiological functions in your body. Taurine is well-known for its role in supporting cell membrane stabilization, which is crucial for maintaining the integrity and function of brain cells.
Taurine also offers powerful antioxidant and detoxifying properties, which help protect your brain cells from oxidative stress and damage caused by toxins, which can improve your overall brain health and cognitive function.
For best results, I recommend 500-2,000 mg of taurine per day. This range allows flexibility to find the dose that works best for you, depending on your specific needs and health goals. It can be taken with or without food, making it really easy to incorporate into your daily routine.
Now, taurine is often found in energy drinks and various supplements, but it’s essential to choose high-quality sources to ensure you’re getting the best benefit.
If you’re adding taurine to your supplement regimen, consider taking it in a pure supplement form to avoid the added sugars and artificial ingredients often found in energy drinks. Capsules or powder forms are great options and I’ve included my favorite below.
Incorporating the right supplements into your daily routine can make a significant difference in your brain health, enhancing memory, focus, energy, and mood. From the gut-brain connection supported by probiotics to the nerve growth enhancing properties of Acetyl-L-Carnitine and Lion’s Mane, each supplement plays a unique role in boosting your cognitive function. By choosing high-quality supplements and following the recommended dosages (talking with your healthcare provider first, of course), you can take proactive steps toward combating that pesky and often debilitating cognitive decline and chronic fatigue.
But supplements are just one piece of the puzzle. To truly banish brain fog for good, you need a comprehensive approach. That’s why I’ve created a free guide on the top three things you can start doing today to clear your mind and regain your mental clarity. I’ve taken these tips directly from my program, so you can start seeing improvement right away. Download it now to go beyond supplements and get started right away. Simply fill out the form below and I’ll send it over right away!
Help me share this post!
