More than 25 percent of Americans ages 50 to 73 and 36 percent of those age 74 and over take supplements for brain health. Let’s take a look at what the science says about some popular options, according to Tufts Health & Nutrition Letter.
Ginkgo. A few small, early studies suggested the extract from leaves of the Ginkgo biloba tree may slightly improve some symptoms of dementia, but newer studies have shown no effect. The largest clinical trial ever conducted on the effect of Ginkgo supplements on dementia prevention was the Ginkgo Evaluation of Memory Study, published in 2008. This eight-year randomized controlled trial gave 240 milligrams (mg) a day of Ginkgo biloba extract or placebo to more than 3,000 older adults with normal cognitive function or mild cognitive impairment at baseline. There was no significant difference in risk of dementia or Alzheimer’s disease (or progression to dementia if they had mild cognitive impairment) between participants receiving the supplement and those in the placebo group.
Safety: Consuming moderate amounts (120 to 240 mg) of Ginkgo leaf extract appears to be safe for most people. Possible side effects include headache, stomach upset, dizziness, palpitations, constipation, and allergic skin reactions. Ginkgo may interact with anticoagulant medications (blood thinners) and could cause early labor or extra bleeding during delivery if used near the end of pregnancy. Do not consume raw or roasted Ginkgo seeds or unprocessed leaves, as these may be toxic.
The Bottom Line: There’s no conclusive evidence that Ginkgo is helpful for preserving or improving cognitive health.
Omega-3 Fatty Acids. Eating a dietary pattern that includes fish rich in omega-3 fatty acids has been associated with lower risk for cognitive decline. Results from research on supplements, however, have not been promising. The NIH and the Alzheimer’s Association both state there is not sufficient evidence to recommend omega-3 fatty acids to prevent or treat Alzheimer’s disease. A 2020 systematic review and meta-analysis of 38 randomized controlled trials with a total of 49,757 participants concluded that omega-3 fatty acid supplements do not protect older adults from cognitive decline.