Memory supplements: Types, safety, and effectiveness

With people more aware of cognitive decline and dementia risks, manufacturers are marketing an ever-increasing range of products that claim to boost memory and brain health.

However, research has yet to prove the effectiveness of these “memory pills,” and they may be unsafe for some people to take, particularly if they already have dementia or are taking certain medications.

The government does not evaluate dietary supplements, which may increase the risk of choosing low quality products.

Manufacturers sell various products in stores and online that claim to enhance memory and cognitive performance. Sometimes, people refer to these products as “smart drugs” or “nootropics.”

Manufacturers market nootropics with the idea that they may affect the brain by influencing neurons and neurotransmitters at a cellular level.

Some animal research indicates that these processes may reduce brain damage that contributes to dementia, possibly including the prevention of amyloid plaque formation, which scientists believe is responsible for Alzheimer’s disease.

Some prescription medications, such as those used to treat Alzheimer’s disease and other types of dementia, are sometimes classified as nootropics.

Additionally, some people take dietary supplements that claim to have nootropic or memory-boosting effects. However, scientific research may not have proven these effects.

Some supplements and products manufacturers promote as “memory pills” may slow or help prevent dementia progression, and some may have a short-term effect of enhancing alertness.

Below are some types of supplements that may affect memory and some of the research into them:

Traditional cultures and practitioners have used Ginkgo biloba leaves in herbal medicine for centuries.

According to a 2022 review, ginkgo biloba extracts can improve blood circulation, which may contribute to various beneficial effects, such as preventing stroke and reduced motor symptoms in people with mild cognitive impairment.

Manufacturers sell supplements containing an extract of Ginkgo biloba called EGb 761. Some also add this extract to drinks.

A 2021 animal study suggests that EGb 761 supplementation may improve memory in mice. However, more research is necessary to understand if these effects are similar in humans.

Manufacturers may sell flavonoid extracts in pill form, marketing them as helping with memory and attention. However, people can also get them through dietary sources.

According to the 2022 review, human studies suggest flavonoid extracts may offer some beneficial effects, such as improving psychomotor skills and visual short-term memory.

A 2021 study looked at long-term dietary intake of flavonoids in 49,493 women and 27,842 men. The researchers associated higher flavonoid intake with lower levels of self-reported cognitive decline.

More research is necessary to understand which flavonoids and dosages may be most beneficial for memory. However, people can work with a healthcare professional or dietitian to increase their intake of flavonoids in their diet.

Caffeine is available from various plants and products. Coffee is one of the most common sources. Caffeine is a stimulant that may help to improve attention.

Manufacturers may also sell caffeine in pill form. Many other supplements and energy drinks also contain caffeine.

Caffeine may cause some people to feel jittery. It may also cause side effects such as headaches, nausea, and vomiting. In high doses, caffeine can be dangerous and may cause very high blood pressure or an irregular heartbeat.

However, a 2023 study highlights that while caffeine intake may quickly and temporarily improve working memory, daily moderate caffeine consumption may worsen a person’s working memory. This effect may last as long as 36 hours after stopping caffeine intake.

Some people believe that taking vitamin and mineral supplements, such as B vitamins, vitamin E, and antioxidants, supports brain health and function. However, according to a 2021 review, the research is currently conflicting and inconclusive.

A 2023 trial looked at the effects of daily multivitamin supplementation in 3,562 older adults. After 1 and 3 years, participants who took multivitamins had improved immediate recall compared to a placebo group.

However, the researchers did not see any beneficial effects on memory retention, novel object recognition, or executive function.

Novel object recognition is a type of memory task that tests a person’s ability to recall previous exposure to an object. Executive function refers to certain mental skills that affect things such as a person’s memory, thinking, and decision making.

Eating foods naturally rich in vitamins and minerals, such as fruits and vegetables, can help people obtain adequate amounts of these nutrients.

The National Institutes of Health (NIH) highlights that manufacturers often add vitamins and minerals to food products, so people may already be consuming higher levels than they realize.

It is a good idea to speak with a healthcare professional before taking new vitamin or mineral supplements, as consuming more than the recommended amounts can cause adverse effects and complications.

According to a 2022 review, omega-3 fatty acids may offer benefits for:

• blood flow to the brain
• memory
• learning
• overall cognitive well-being

However, the researchers conclude by recommending dietary sources of omega-3 fatty acids over supplements. People can speak with a healthcare professional if they think supplements may suit them.

The Food and Drug Administration (FDA) evaluates the safety and efficacy of prescription medications for the treatment of memory symptoms.

However, they do not evaluate supplements, making it difficult for people to determine a supplement’s quality, effectiveness, or safety.

The FDA does not authorize manufacturers to claim that any such product prevents, treats, or cures diseases or health conditions.

In 2018, the FDA issued warning letters to companies illegally selling more than 58 products and dietary supplements that claimed to prevent, treat, or cure Alzheimer’s disease and several other serious health conditions.

They noted that these products may be ineffective and unsafe and could prevent someone from seeking an appropriate diagnosis and treatment.

A 2020 study identified 650 dietary supplements that manufacturers marketed for brain health and cognitive performance.

Of the 12 products the researchers selected, the majority had either additional ingredients that the manufacturer didn’t list or listed ingredients that the researchers could not detect by analysis.

Additionally, the evidence did not support some of the products’ claims regarding efficacy and safety.

The NIH notes notes that several independent organizations, including the U.S. Pharmacopeia and ConsumerLab.com, offer quality testing and allow seals to appear on products that pass standards.

People can look for these seals to help them choose a product, but they should note that they do not constitute a federal endorsement.

People can also speak with a healthcare professional for guidance in choosing suitable supplements.

Manufacturers may sell supplements, claiming they can improve memory and brain function. However, the FDA does not evaluate dietary supplements. Some products may be ineffective, low quality, or not contain the ingredients on the label.

Although some research suggests beneficial effects of supplements such as Ginkgo biloba or omega-3 fatty acids, the evidence is still inconclusive.

People with a health condition or those taking medications should always check with a healthcare professional before taking supplements.

Adopting or maintaining certain lifestyle habits and a balanced diet to avoid nutrient deficiencies can help support brain health and memory. If a doctor diagnoses a vitamin deficiency, they may advise someone to take a supplement or address it through dietary changes.