10+ science-backed supplements that support the brain (and some that improve sleep)

As we age, our mental capabilities are likely to diminish. Covid-19 and suffers of long Covid especially cite brain fog as a common problem. Some studies have shown a link between Covid-19 and early onset dementia. Sufferers of Lyme disease also struggle with brain fog, as well as other cognitive difficulties. Hormonal fluctuations can also contribute.

However, there are many things we can do to slow or even reverse cognitive decline.

As a long Covid recovered individual myself, I have been doing a lot of study on the brain and how to keep it sharp. Dr. Dale Bredesen has a great book out called The End of Alzheimer's, and he just released a book called The Ageless Brain. I highly recommend checking into his work!

Lifestyle & nutrition

Before we delve into the supplements, it's important to note that nutrition, healthy habits, and removing toxins from our environment are the best elements for a healthy foundation. When we start there, we can do a lot of good. A low-carb, clean keto diet is one I typically recommend, and you'll want to be sure to include lots of fresh organic veggies, fruits, non-farmed fish, and lean meats. Cut out all seed oils. Healthy fats include avocado, olive oil, coconut oil and nuts. This one is so important: Be sure to get at least 7-9 hours of high-quality sleep at night. Lower your stress levels. Practice deep breathing. Get exercise. In fact, one study cited how exercise can prevent and even counteract cognitive decline! These habits will help you as you seek to improve your brain health.

Also, I want to note here that environmental toxins can greatly contribute to brain inflammation, such as mold, cleaning products (especially sprays and strong laundry detergents), and hidden dental infections. If you need any help addressing those, feel free to book a coaching session with me here.

Now, let's move on to the supplements! (As always, be sure to consult with your healthcare professional before taking any new supplements, especially related to other medications or diagnosed conditions. Note that this post may contain affiliate links.)

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1. Melatonin

Melatonin is an anti-inflammatory for the brain. More specifically, it is a hormone produced by the pineal gland that regulates sleep-wake cycles. I took it myself for Covid and long Covid as it is also has anti-viral properties, it has neuroprotective properties, and it is also helpful for those wanting to reverse or prevent Alzheimer's & dementia. Many people use it as a natural sleep aid, (see also), which is crucial for brain health.

The scientific journal Nature cites that melatonin may have therapeutic benefits as a night-time guardian against Alzheimer’s. It does this by reducing amyloid-beta accumulation and improving sleep.

In case studies of those who reversed their cognitive decline from the book Defeating Dementia: My Recovery from Alzheimer's, these patients took .5 mg nightly.

Note that if you take higher doses of melatonin, it may lead to bad dreams.

2. Green Tea (EGCG & L-Theanine)

Though green tea is not necessarily a supplement, it is one of the healthiest things you can drink due to its antioxidant content, especially if drinking the matcha variety. Matcha green tea is rich in catechins such as epigallocatechin gallate (or EGCG), which can reduce inflammation, inhibit the formation of amyloid-beta plaques, (a hallmark of Alzheimer’s disease), and improve cardiovascular function by supporting better blood flow to the brain. It also may protect neurons from damage by reducing excitotoxicity.

If you drink matcha over loose leaf tea, you'll be benefitting from 3 to 10 times more antioxidants, as well as more of an amino acid in green tea called L-Theanine.

L-Theanine is sold as a supplement by itself, and it promotes relaxation by increasing alpha brain wave activity, which also increases focus. It boosts GABA, serotonin and dopamine levels in the brain, as well as improving relaxation without drowsiness. A study found that L-Theanine reduced depression, anxiety and sleep issues in healthy individuals, and cognitive function scores improved after 4 weeks. It also helps to improve focus, especially paired with caffeine (however, you'll want to watch out for caffeine, especially for sensitive individuals.)

One of the coolest things — it may inhibit cancer cell growth by inducing apoptosis!

3. Omega-3

Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential fats that support neural function, reduce inflammation, and influence brain structure and signaling. Studies on omega-3 show that it improves IQ scores in kids (with maternal supplementation), improves memory and learning for adults with mild memory complaints (they supplemented with 900 mg/day DHA for 24 weeks), reduces depression, improves cognition in Alzheimer's patients, and reduces inflammation, a factor in cognitive decline.

If you'd rather get most of your omega-3 from diet, you can get it from fatty fish such as salmon, mackerel and sardines, but you'll want to make sure you're getting fresh fish and not farmed, Also, you'll want to note the mercury concern with larger fish. Algae-based options are favored by vegetarians. The way your fish oil is sourced and processed is important too — look for a brand that prides itself on sourcing and purity with cold extraction processing and no chemical solvents!

4. Lithium orotate

This supplement is one of the most interesting I've researched. Lithium orotate, (not to be confused with prescription lithium, a different composition and dosage), is showing promise for brain issues, mood stabilization, mental clarity, and even sleep issues. To get more science-y, it upregulates brain-derived neurotrophic factor (BDNF), nerve growth factor (NGF), and neurotrophin-3, which aids in neurogenesis (the process by which new neurons are formed in the brain), and restore synaptic plasticity, which is paramount in learning and memory. It is also associated with Autism. Additionally, lithium orotate protects neurons from glutamate toxicity via NMDA receptor modulation, offering neuroprotection against excitotoxicity. And this is a wild one: A study using information from 27 Texas counties from 1978 – 1987 found that rates of suicide, homicide and rape were significantly higher in counties where the drinking water contained little or no lithium. Wow!

Another interesting tidbit I found was that it is the namesake for Lithia Spring, GA, where there was once a luxury health resort, called Sweet Water Hotel, where Mark Twain, members of the Vanderbilt family, and Presidents Cleveland, Taft, McKinley and Theodore Roosevelt visited. Sadly, the resort burned down in 1912. Now, the springs are owned by a private bottling company.

Customers at Amazon say it helps with stabilizing mood, as well as insomnia and more, but you'll want to be careful about the dosage and always check with your healthcare provider. Some doctors even use higher doses therapeutically to restore brain function after long Covid.

5.PS100

Phosphatidylserine (PS), often sold as PS100 (100 mg per serving), is a phospholipid critical for brain cell membrane structure and function. It supports cognitive health, memory, and stress regulation by maintaining neuronal membrane fluidity, facilitating cell signaling, and modulating neurotransmitter activity.

According to studies, PS100 aids in reversing cognitive decline in age-related memory impair, as well as for those with Alzheimer's disease, and it can help kids with ADHD, as well as provide neuroprotection and lower inflammation. In addition, it can also lower cortisol and help with stress management. Several people I know use it for this purpose.

Customers at Amazon note that PS100 improves mood, memory and concentration.

6. Turmeric (Curcumin)

Curcumin, from. turmeric, is known for its anti-inflammatory, antioxidant, and neuroprotective properties. It supports brain function by reducing neuroinflammation, combating oxidative stress, enhancing neuroplasticity, and potentially mitigating cognitive decline.

Studies have shown that curcumin aids in neuroprotection, (see also), reduced depression and improved mood, (see also), reduces oxidative stress, (see also), and improves neuroplasticity.

No doubt, turmeric is a fan favorite for reducing inflammation, not just in the brain, but in other areas of the body as well. It's challenge has been bioavailability.

This turmeric is my favorite, especially after seeing someone with Alzheimer's improve dramtically. It is up to 277 more absorbable than powdered turmeric!

7. Alpha lipoic acid

Alpha-lipoic acid (ALA) is a potent antioxidant and cofactor in energy metabolism, specifically aiding the mitochondria, the powerhouse of the cell. It is soluble in both water and fat, allowing it to cross the blood-brain barrier and exert neuroprotective effects. Bodybuilders also use it to reduce inflammation while training!

Studies on alpha lipoic acid and the brain point to it being helpful in the treatment of Alzheimer's disease, (see also), stroke and traumatic brain injury, cognitive dysfunction, depression, and heavy metal chelation and neurotoxicity. (Note that it can chelate mercury and lead.)

naturally occurring compound synthesized in the mitochondria, functioning as a potent antioxidant and cofactor in energy metabolism

8. Choline

Choline, especially paired with inositol, it good not only for cognition, but for anxiety as well. Together, they are essential nutrients that play significant roles in brain health, often combined in supplements due to their complementary effects on neuronal function, membrane integrity, and neurotransmitter synthesis. Choline is a precursor to acetylcholine, a key neurotransmitter for memory and cognition, while inositol supports cell signaling and mood regulation.

Studies show that choline aids in brain function, (see also), as well as ameliorating Alzheimer's disease pathology. Meanwhile, inositol aids in depression and panic disorder. It also has a positive effect on BMI reduction! Together, a study found they can improve memory. Reviewers at Amazon note that the blend together it helps with mental acuity and focus.

9. Ginko

Ginkgo biloba, derived from the leaves of the Ginkgo tree, is a herbal supplement widely used for its potential cognitive and neuroprotective effects. Its primary active compounds—flavonoids (antioxidants) and terpenoids (ginkgolides, bilobalide)—improve cerebral blood flow, reduce oxidative stress, and modulate neurotransmitter activity, benefiting brain function.

Studies show that ginko can improve cognitive function, (see also), help to reduce symptoms of dementia, (see also), offer neuroprotective benefits after stroke, reduce anxiety, and offer antioxidant and anti-inflammatory effects.

10. B vitamins

B vitamins—including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin)—are essential water-soluble nutrients critical for brain health. They support energy metabolism, neurotransmitter synthesis, neuronal repair, and cognitive function, while reducing neuroinflammation and oxidative stress. Deficiencies in B vitamins are linked to cognitive impairment, mood disorders, and neurodegenerative diseases.

There are many studies citing the benefits of B vitamins for brain health and overall health. One study found that homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment, (see also), while another study found that a methylated vitamin B complex could help improve the moods of individuals with depression (see also). In addition, a study found that thiamine deficiency exacerbated amyloid plaques and cognitive deficits in Alzheimer's mouse models. Supplementation (100–300 mg/day) improved memory and reduced tau pathology in early Alzheimer's disease patients. (Thiamine has been helping people profoundly in many different ways, but that's a discussion for another day! Thiamine deficiency may be more common than we knew previously.)

A note about B vitamins: If you have the MTHFR genetic mutation, your body will not be able to process folate, and will not do well with non-methylated B vitamins. In general, you’ll also want to avoid the synthetic form of B12 made in a lab from cyanide, cyanocobalamin.

BONUS: Scallop oil (Plasmalogen)

Plasmalogens are a class of phospholipids, which are a type of lipid that forms the main structural component of cell membranes. They make up around 20% of brain cell membranes and are abundant in neuronal tissues. They are also particularly prevalent in the heart and immune cells.

Plasmalogen, derived from scallop oil, has been found to help with Alzheimer’s disease and cognitive function, (see also + see also), and improves cognition and decreases neuroinflammation (see also).

Reviewers at Amazon note positive effects on cognitive function, and many experience enhanced mental clarity and sharper memory.

Some additional notable mentions that also support brain health include alpinia galanga, vitamin D, bacopa, cat's claw, ashwaganda, rosemary, NAC, and lion's mane mushroom.

What is your favorite brain support supplement?

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