Maintaining brain health is vital—not only for longevity but also for a good quality of life. Interestingly, some common strategies to enhance cognitive function may inadvertently be harmful.
You’ve probably seen ads for various vitamins, supplements, and other products claiming to support brain function. However, it’s essential to tread carefully; many of these products might not be effective and could even accelerate brain aging, raising the likelihood of cognitive decline.
As Dr. Jerold Fleishman, a neurologist at MedStar Georgetown University Hospital, notes, “Indiscriminate supplementation, especially with isolated nutrients in high doses or unbalanced combinations, could be more harmful than beneficial.” He emphasizes that a better strategy is to get nutrients from a well-rounded diet, only considering supplements when medically advised.
Furthermore, some seemingly harmless supplements may negatively impact brain health when they’re combined. Dr. Fleishman mentions there’s limited evidence documenting specific harmful combinations, but caution is warranted based on existing data.
Quality control also raises concerns. Dr. Fleishman pointed out that in studies of brain health supplements, 67% of tested products contained at least one unidentified ingredient, while 83% included compounds that weren’t listed on the package. Such fraud could lead consumers to consume unacknowledged substances or miss out on purported benefits.
One of the biggest risks to brain health, according to Dr. Fleishman, is relying on supplements instead of seeking requisite medical help. Therefore, it’s advisable to consult your doctor before starting any new supplement regimen.
If you’re anxious about the possibility of conditions like dementia or Alzheimer’s, consider which supplements to steer clear of and learn about harmful combinations.
3 Supplement Combinations That May Accelerate Brain Aging
“Anything that disrupts sleep repeatedly, raises blood pressure, or stresses the liver can harm brain health over time,” says Dr. Rab Nawaz Khan, a board-certified neurologist. He highlights that stimulant weight loss and pre-workout supplements are particularly concerning due to their potential to worsen sleep and increase vascular risks. He also suggests avoiding supplements known to harm the liver, as such injuries can lead to confusion and complicate medication interactions.
With that in mind, here are some specific supplement combinations to avoid for better cognitive health.
1. Fish Oil with Ginkgo, Garlic, or Turmeric
Dr. Khan warns that mixing fish oil supplements with certain types can be problematic, especially for those on specific medications. “The worst combinations involve increasing bleeding risk or causing dangerous stimulation,” he explains. A risky trio is high-dose fish oil plus ginkgo plus garlic or turmeric, particularly when taken with blood thinners like aspirin, clopidogrel, or warfarin, as this can heighten bruising and bleeding risks.
2. Multiple Stimulants
Another risky combination involves various stimulants, such as a high dose of caffeine alongside yohimbine, synephrine, or a strong green tea extract. This mix can increase anxiety, lead to insomnia, and result in migraines, warns Dr. Khan. Poor sleep is linked to brain aging, so caution is especially important for those who drink coffee or tea regularly.
3. Psychoactive Substances
It’s important to note that just because something is legal doesn’t mean it’s safe, especially when mixed with other psychoactive elements. Some new psychoactive substances, often labeled as unregulated supplements, can pose risks to brain health, according to Dr. Burgin. This includes products like kratom, kava, soothing herbal mixtures, and others.
If you’re uncertain about the safety of a supplement, it’s best to treat it as potentially harmful until a doctor confirms otherwise.
3 Supplements That May Pose Other Health Risks
Brain health isn’t the only concern—certain supplements can carry additional risks.
1. Vitamin E
One large-scale study noted a connection between vitamin E supplementation and increased prostate cancer diagnoses in men, raising questions about high-dose use over time.
2. Zinc and Copper
Though research shows no significant impact from taking zinc and copper together, Dr. Fleishman advises caution due to potential mineral imbalances.
3. Vague “Botanicals”
Many common botanical supplements may be harmful to the liver, says Dr. Burgin. He indicates some products, like turmeric and green tea extracts, can be particularly concerning.
Do Any Supplements Actually Help Prevent or Slow Brain Aging?
In brief, probably not. “The evidence for supplements supporting cognitive function in healthy individuals is limited and doesn’t favor routine use for brain health,” Dr. Fleishman asserts. High-quality trials often demonstrate minimal benefit from vitamins and minerals in preventing cognitive decline.
Coenzyme Q10 (CoQ10) could theoretically be beneficial, but research results remain mixed, particularly regarding its effects on older adults. Additionally, Dr. Fleishman notes that the marketed supplement Prevagen lacks credible evidence supporting its claims for brain health. There were even legal actions against its manufacturer for misleading claims.
That said, if you’re deficient in any vitamins, correcting those deficiencies can be very helpful for overall health. For example, deficiencies in B12, vitamin D, or iron can affect energy levels and cognitive function. Omega-3s might assist in managing triglycerides, which can be beneficial for brain aging, but they aren’t the answer for dementia. For those prone to migraines, magnesium and riboflavin may offer some relief.
Ultimately, Dr. Khan emphasizes treating supplements like medications. It’s wise to bring a list of all supplements to your doctor, especially if you’re on other medications.
What Are the Best Ways To Prevent or Slow Brain Aging?
In a nutshell, supplements probably won’t help with dementia prevention—water is the exception if you’re dehydrated.
The most effective strategies for safeguarding brain health include a nutritious diet, managing cardiovascular health, regular physical activity, and fostering cognitive engagement. The Mediterranean, DASH, and MIND diets all show strong evidence for reducing cognitive decline.
Dr. Khan agrees that the best methods for brain health are straightforward: control blood pressure, engage in regular aerobic and strength training, ensure adequate sleep, and avoid smoking. Moderation in alcohol intake, addressing hearing loss, and nurturing social connections also play critical roles, as isolation and depression can worsen cognitive decline. Consuming a high-fiber, minimally processed diet, staying hydrated, and managing cholesterol and diabetes are essential. Supplements can be beneficial, but they should never replace core health fundamentals.
