Brain Health Supplements That Help Prevent Alzheimer’s Disease Before Symptoms Even Start
A top doctor explains why giving your brain the nutrients it needs is so crucial
Key Takeaways
- A leading psychiatrist promises that natural supplements can boost brain health.
- Popular options like omega-3 fatty acids and ginkgo biloba have real health benefits.
- Both curcumin and vitamin D help protect against memory loss over time.
From omega-3s to ginkgo biloba, there is a dizzying array of supplements out there purporting to support brain health. But which ones are really worth investing in? We asked a top psychiatrist to share his favorite “brain boosters in a bottle” to help prevent dementia and Alzheimer’s disease. Keep reading for his study-backed list.
What role do supplements play in improving brain health?
Psychiatrist Daniel G. Amen, MD, author of Change Your Brain, Change Your Pain, confirms that nutritional supplements can be powerful tools for overall brain health. “At Amen Clinics, after looking at roughly 300,000 brain SPECT scans [imaging that shows how the brain functions] one thing is clear: Brain health drives mental health.”
“After seeing how some psychiatric medications, such as benzodiazepines for anxiety, can harm the brain, I began researching brain-supportive solutions with fewer side effects,” he says. “After roughly 40 years as a psychiatrist, I now recommend more and more treatments from nature, including nutraceuticals.”
Woman's World Answers
Dr. Amen adds that there’s growing research showing that certain supplements can improve mood, focus and even reduce the risk of cognitive decline.
The 7 best brain health supplements to help prevent dementia
It’s important to focus on protecting the brain early, because brain scans show that changes in the brain associated with Alzheimer’s begin decades before symptoms appear, Dr. Amen explains. “Think of these supplements as ‘brain insurance.’” Of course, always consult your healthcare provider before taking any new dietary supplement. Here, Dr. Amen’s top brain health supplements to help reduce the risk of dementia and Alzheimer’s disease.
Omega-3 fatty acids
Omega-3s (especially DHA) are the premium fuel for your brain, improving mood, reducing inflammation, supporting the structure of brain cells and helping you think more clearly. They’re typically found in foods like fatty fish, though omega-3 supplements are an easy way to make sure you’re getting enough to protect brain cells.
Recommended daily dose: 900 to 2,000 mg of combined EPA and DHA per day.
Ginkgo biloba
When it comes to brain health, beauty isn’t in the eye of the beholder—it can be measured on brain scans. “I always say that the ‘prettiest’ brains I’ve ever seen belong to people who take ginkgo biloba,” says Dr. Amen. “It improves cognitive function and boosts neurogenesis, or new cell growth, in the hippocampus, one of the brain’s major memory centers.”
Recommended daily dose: 120 to 240 mg of ginkgo biloba per day.
Phosphatidylserine (PS)
PS, a type of fat that insulates brain cells, “enhances recall of words, names and faces in adults over 50,” says Dr. Amen, adding that it’s also shown to improve short-term memory.
Recommended daily dose: 300 mg of PS per day.
N-acetylcysteine (NAC)
“This powerful antioxidant is a brain defender that helps nerve cells maintain healthy communication,” notes Dr. Amen.
Recommended daily dose: 600 to 1,200 mg of NAC per day.
Huperzine A
Found in Chinese club moss, this compound “enhances acetylcholine activity, a key neurotransmitter involved in memory and learning,” Dr. Amen explains.
Recommended daily dose: 100 to 400 mcg of huperzine A per day.
Vitamin D
The “sunshine vitamin” is linked to cognitive protection, he says, which is why is makes the list of top brain health supplements.
Recommended daily dose: 4,000 IU of vitamin D3 per day.
Curcumin
Thanks to its powerful anti-inflammatory properties, curcumin (the potent compound in turmeric) improves working memory, Dr. Amen notes.
Recommended daily dose: 800 mg of curcumin per day.
The bottom line on brain health supplements
“Supplements can be an important part of building a brain-healthy life. When you give your brain the nutrients it needs, you don’t just prevent disease, you create energy, clarity, focus and joy,” assures Dr. Amen. “And that’s what a healthy brain and a healthy life are really about.”
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