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🔍 Supplements & Brain Health: What the Evidence Says

💊 Creatine → Acts as an energy buffer for brain cells by replenishing ATP. A 2024 meta-analysis (16 RCTs, 492 adults) showed improvements in memory (moderate certainty), with smaller, lower-certainty gains in attention and processing speed. Benefits are stronger under stress (like sleep deprivation) and in older adults (PMID: 39070254).

🐟 Omega-3s (EPA + DHA) → DHA builds neuronal membranes, while EPA lowers brain inflammation. A meta-analysis of 58 RCTs found ~2 g/day improved memory, executive function, and processing speed, with stronger effects at higher intakes and in people with lower baseline levels. Higher omega-3 status is also linked to preserved brain volume (PMID: 32690176).

🧂 Magnesium Threonate → Unique for crossing the blood–brain barrier. Increases brain magnesium, boosts synaptic plasticity, and improves learning and memory in animal and early human studies. Preclinical work also shows benefits for sleep, neuroprotection, and even Alzheimer’s models (PMID: 20152124).

🍄 Lion’s Mane → Stimulates nerve growth factor (NGF), supporting neuron repair and connections. In older adults with mild cognitive impairment, 3 g/day improved test scores, though benefits faded after stopping. Other trials show mixed results in healthy adults, with some tasks improving and others showing no benefit (PMIDs: 18844328, 38004235).

🩸 Vitamin B12 → Critical for nerve insulation (myelin) and controlling homocysteine. Deficiency causes brain fog, neuropathy, and memory loss. Supplementation clearly helps when deficiency is present, but adds no benefit if levels are already normal.

⚠️ Reminder: Each works on a different pathway: energy, inflammation, neuroplasticity, nerve repair, or nutrient correction. Together they may support clarity, focus, and memory, but benefits vary depending on baseline health and deficiency status.

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