brain health · Feb 18, 2025

Do Brain Health Supplements Actually Work? Here’s What the Research Says

older man reading a book while sitting in a comfortable lounge chair by the window

By Natalie Falshaw, MSc, BSc

The brain is one of the most complex organs in the human body and remains one of the greatest scientific mysteries. While we may never fully understand how its intricate components give rise to intelligence, creativity, or consciousness, one thing is clear: brain health plays a crucial role in shaping our quality of life and overall well-being.

With growing interest in proactive and preventive health strategies, a recent survey found that over 90% of people would “definitely” or “probably” take a brain health test to assess their risk of neurological disease, reflecting the widespread belief that lifestyle choices impact brain function [1]. As a result, brain supplements have surged in popularity. In 2019, more than a quarter of U.S. adults over 50 reported taking one — yet many do so without understanding the science behind specific ingredients and formulations [2].

While marketing promises sharper focus, better memory, and neuroprotection, how much of this is backed by evidence? This article separates science from hype, exploring key ingredients, their potential cognitive benefits, and whether the research supports their use.

Factors That Contribute to Brain Health

Cognitive function — which encompasses memory, attention, focus, executive function (problem-solving, planning, and self-regulation), and mood — is a key aspect of brain health. While cognitive function naturally changes as we get older, it’s also affected by a complex interplay between your lifestyle, environment, and physiological factors.

Diet, exercise, and sleep

Diet, exercise, sleep, and your environment all affect your brain health [3, 4, 5]. You’ve probably experienced this firsthand: a poor night’s sleep can leave you irritable and unfocused, while exercise and fresh air can improve clarity and emotional regulation. Eating a heavy, indulgent meal may lead to sluggishness and low motivation, and drinking too much alcohol can cause brain fog and slower processing the next day [6].

But research indicates the link between your lifestyle and mental health is stronger than previously thought—cardiometabolic risk factors such as high blood pressure, obesity, and diabetes are closely associated with an increased risk of stroke, Alzheimer’s, and age-related cognitive decline, highlighting the interdependence between body and brain health.

Social interaction

Social connections, particularly as we age, play a crucial role in maintaining cognitive function. A meta-analysis of over 38,000 participants across 13 global studies found that those who were married or in a relationship, lived with others, engaged in weekly social interactions (e.g., meeting family and friends or participating in community groups), or reported never feeling lonely experienced significantly slower cognitive and executive function decline [7].

Genetics and chronological age

While lifestyle is a major factor, your genetics and chronological age also influence brain health. As we get older, certain brain regions, particularly those involved in learning and complex cognition, may shrink [8]. Neural communication can become less efficient, blood flow may decrease, and inflammation may increase, which together, adversely affect memory and processing speed.

Neurodegenerative diseases further accelerate these changes, causing progressive neuronal loss and cognitive decline. Dementia, an umbrella term for conditions affecting memory and reasoning (including Alzheimer’s and Parkinson’s), is on the rise — over 6 million Americans (nearly 10% of seniors) currently live with dementia, and trends suggest that 4 in 10 Americans aged 55+ may develop the condition if risk factors remain unchanged [9].

Brain injuries

Traumatic brain injuries (TBIs), including concussions, can also lead to long-term cognitive impairments [10]. Conditions such as chronic traumatic encephalopathy and repeated concussions have been linked to memory loss, mood disorders, and increased dementia risk. Even a single TBI can have lasting neurological effects.

There’s No "Magic Pill" for Brain Health

The bottom line is that brain health isn’t determined by a single supplement or quick fix. That said, some ingredients have stronger scientific backing than others when it comes to supporting cognitive function and potentially preventing dysfunction. The next section will explore these compounds and evaluate whether the evidence supports their use.

3 Supplements That Can Support Brain Health

Certain ingredients have been investigated for their role in supporting cognitive health, with evidence suggesting they may help protect brain health and preserve function.

1. Alpha-lipoic acid

Alpha-lipoic acid (ALA) plays a dual purpose in the body—acting as both a mitochondrial coenzyme for energy production and a potent antioxidant. Since oxidative stress and inflammation are key drivers of cognitive decline, ALA’s ability to neutralize reactive compounds may help protect brain cells.

Notably, ALA levels naturally decline with age, further reinforcing its potential role in supporting brain function over time [11].

Here is what the research says about ALA and brain health:

The first suggestion that ALA might be neuroprotective came from a small clinical trial in Alzheimer’s patients in 2001, where cognitive function appeared stabilized as an incidental finding [12].
Several human trials have since reported benefits, including slower cognitive decline in Alzheimer’s patients [13].
In people with multiple sclerosis, supplementing with ALA for two years resulted in less brain volume loss than expected, alongside improved walking performance [14].

ALA’s role in metabolic health may also contribute to cognitive preservation; Alzheimer’s has been referred to as “type 3 diabetes” due to the role of insulin resistance in brain metabolism, and ALA’s insulin-sensitizing effects may help maintain long-term cognitive function [15].

How much should I take?

While the body naturally produces some ALA, dietary sources include red meat, organ meats, spinach, and broccoli. However, interest in ALA supplementation is growing due to its potential therapeutic effects. Most studies showing benefits use doses between 300–600 mg per day, so it’s important to find a supplement—such as Nouro—that contains an adequate dosage. Research also suggests that when combined with other antioxidants, ALA may have synergistic effects in supporting cognitive and metabolic health [16].

2. Nicotinamide

Nicotinamide, a form of vitamin B3, plays a crucial role in cellular energy metabolism, particularly through its involvement in NAD+ production [17]. Like ALA, NAD+ is a vital coenzyme for energy production in all cells, but it is especially important in neurons, which are highly sensitive to changes in NAD+ levels. Since NAD+ levels decline with age, restoring them through nicotinamide supplementation may provide neuroprotective effects [18].

Beyond its role in cellular energy, nicotinamide exhibits anti-inflammatory properties, enhances brain lipid metabolism (the process of maintaining and utilizing fats in the brain for structure and energy), and improves insulin sensitivity—all of which support optimal brain function. While human studies in neurodegenerative conditions are still emerging, prevention is key, as these diseases develop over decades. A large body of research in animal models highlights nicotinamide’s ability to target underlying mechanisms of brain dysfunction and degeneration, strengthening the case for its use in age-related cognitive decline, particularly as NAD+ levels naturally decline over time [19].

Nicotinamide may also protect neurons from traumatic injury, ischemia (reduced blood/oxygen flow), and stroke by mitigating inflammation and oxidative stress, which are the key drivers of long-term damage and cognitive deficits following a trauma to the brain [20]. Supplementation has been shown to support cognitive function and neuronal survival post-trauma [21].

How much should I take?

Nicotinamide is naturally found in foods such as tuna and eggs, but clinical trials typically test 500mg twice daily (1,000mg total per day). However, a 2017 trial on nicotinamide in Alzheimer’s disease reported no significant increase in adverse events, even at higher doses of 1,500 mg twice daily, reinforcing its favorable safety profile [22].

3. Berberine

Berberine is a plant-derived alkaloid with a long history in Ayurvedic and Chinese medicine. However, modern research has highlighted its potential role in central nervous system disorders [23].

Berberine exerts neuroprotective, antioxidant, and anti-inflammatory effects by inhibiting, while also activating AMPK, a key enzyme involved in cellular energy regulation [24]. These mechanisms help reduce neuronal damage, and multiple studies have demonstrated berberine’s efficacy in conditions linked to cognitive impairment [25, 26].

Unlike conventional pharmaceutical drugs, which typically act on a single target, compounds derived from traditional medical systems tend to have multi-target, multi-system, and multi-pathway effects. This holistic approach makes berberine particularly promising for treating complex chronic conditions with overlapping pathophysiology, such as neurodegenerative and metabolic disorders, where it has also been shown to support markers of metabolic health [27].

How much should I take?

Various doses and formulations of berberine have been explored for brain health. The typical human dosage is typically 300–500 mg, taken two to three times daily (900–1500 mg total per day), with liposomal and sustained-release formulations improving bioavailability.

4. Nouro

Nouro, Tonum’s proprietary supplement developed in collaboration with Duke University, contains ALA, nicotinamide, and Berbevis® as well as Siliphos® and taurine, which have also been clinically studied to support brain health. Research in animal models suggests that Nouro may improve brain-derived neurotrophic factor (BDNF) by up to 35% over a placebo, as well as reduce hippocampal shrinkage and amyloid-beta plaque accumulation [28, 29, 30].

placebo vs. nouro effects on brain-derived neurotrophic factor

Ingredients That Don't Support Brain Health

Many supplements are supported by mechanistic data, animal studies, epidemiological associations, or anecdotal reports, but lack strong evidence from human trials to confirm their effectiveness as brain health and cognitive enhancers.

A systematic review of 69 placebo-controlled studies assessing popular cognitive supplements — such as omega-3s, ginseng, and Rhodiola rosea — found the results to be inconsistent, imprecise, and methodologically flawed [31]. Many studies had small sample sizes, self-reported outcomes, and lacked standardization in supplement quality, dosage, and duration. While some findings showed promise, the poor quality of evidence and inconsistent results make it difficult to recommend these ingredients for improving brain health in healthy adults. However, their status may change as more rigorous research emerges.

How to Support Brain Health Holistically

There’s no shortcut to optimal brain function—no single pill or ingredient can replace the fundamentals. Just like a high-performance engine, your brain needs the right fuel, regular maintenance, and proper rest to function at its best.

Diet: Prioritise whole, nutrient-dense foods rich in polyphenols, omega-3s, and essential vitamins. Think of your brain as a finely tuned machine—processed foods are like low-grade fuel, while antioxidant-rich plants, healthy fats, and high-quality proteins provide premium energy, enhancing long-term brain health and function.
Exercise: Movement isn’t just for muscles, it’s essential for your brain too. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, as regular exercise boosts blood flow, helps to clear metabolic waste and reduces neuroinflammation, much like flushing an engine to keep it running smoothly [32]
Sleep: Deep, high-quality sleep acts as your brain’s nightly detox cycle, removing toxins and consolidating memory. Without it, cognitive function suffers. To support optimal brain health, aim for 7 to 9 hours of high-quality sleep each night [33].
Social interaction: Engaging in meaningful conversations, problem-solving with others, and maintaining strong relationships stimulate cognitive pathways, keeping your brain adaptable and resilient.
Supplementation: While no supplement can compensate for a poor lifestyle, well-formulated combinations can provide valuable support for cognitive health. Nouro, for example, is backed by research and designed with strategic formulations that optimize efficacy and bioavailability. Its ingredients have multi-pronged effects on neuroprotection, mitochondrial function, and metabolic health—key pillars of long-term brain performance, which unlike isolated ingredients have synergistic benefits for the brain and body.

As a consumer, it’s crucial to recognize that not all supplements are created equal. Many products suffer from poor quality control, inaccurate labeling, and even contamination. To ensure safety and effectiveness, always choose supplements from reputable brands that prioritize transparent sourcing, third-party testing, and, ideally, clinical validation — your brain deserves nothing less.

Takeaways

Many people turn to brain supplements as a quick fix, but lasting brain health comes from optimizing lifestyle choices first
cognitive function is shaped by multiple interconnected factors including diet, exercise, sleep, and social engagement.
While lifestyle is key, well-formulated supplements with clinically backed ingredients can offer additional neuroprotection and metabolic support.
Berberine, ALA, and nicotinamide are promising compounds for brain health, backed by emerging research.
Future research must prioritize supplement quality, safety, and rigorous clinical trials to separate real benefits from marketing hype.

References

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