A reflection on recent research into brain-boosting supplements, revisiting past scepticism and highlighting why I think lifestyle foundations still matter most.
Back in 2019, I wrote a post about nutrient supplements for mental health.
I was responding to a study published that year on the efficacy and safety of such supplements. At the time, I noted that some supplements might work well as adjuncts to existing treatments and said so in the article.
I was cautious about anyone starting a supplement without first chatting to their doctor — and definitely cautious about using supplements as a first-line approach to improving mental health.
I didn’t fully articulate this idea at the time, but I’ve thought more about it since: we already have more accessible and potentially more effective starting points for improving one’s mental health. The six lifestyle factors come to mind — physical activity, good nutrition, sleep, stress management, social connection, and reduced drug/alcohol use. Personally, I’d prioritise these before spending money on unregulated and often untested supplement products.
The years went by, and I hadn’t thought much more about the topic. That is until recently, when I saw an article on PsyPost discussing a new meta-analysis of natural extracts for improving cognitive function. So it felt like time to revisit the topic.
It’s worth noting here: cognitive functioning and mental health are related but distinct concepts. Cognitive functioning covers areas like attention, executive function, perceptual-motor skills, learning and memory, language, and social cognition. Mental health, by contrast, is more often used to refer to one’s experience of mental illness — such as depression, anxiety, or stress-related conditions.
🧪 So, What Did the New Study Show?
The study brought together 27 randomised controlled trials on natural supplements and their effects on cognitive performance in healthy adults. The researchers wanted to know whether plant-based extracts such as Ginkgo biloba, Bacopa monnieri, tart cherry, or rosmarinic acid could improve memory, attention, executive function, or general thinking skills.
A few stood out. The most consistent performer across multiple domains was a combination of Cistanche tubulosa and Ginkgo biloba, which showed moderate benefits for memory, executive function, and cognitive flexibility. Another extract, Polygala tenuifolia, showed strong effects on overall cognitive performance in one study. I won’t lie, some of these results are promising, especially in the context of increasing rates of dementia type illnesses and a limited arsenal of treatment or prevention approaches.
But most of the studies were small, short-term, and conducted in middle-aged or older adults. That makes it hard to say whether the findings apply to younger adults whose cognitive functioning is likely already quite healthy.
Another point: the supplements that showed benefit aren’t ones you’re likely to find at the local pharmacy. These were research-grade extracts, carefully prepared for trials. So even if the effect sizes were respectable, there’s a big leap from “worked in a clinical trial” to “this bottle I bought online will do the same.” And that’s before we talk about quality control.
🚫 What Didn’t Make the Cut?
Many popular “brain boosters” weren’t included in the study. AI gave me a list: L-Theanine, caffeine, Lion’s Mane mushroom, Rhodiola rosea, Panax ginseng, creatine, NAD+ boosters, omega-3 fatty acids, acetyl-L-carnitine, modafinil, and others.
Some of these didn’t qualify because they’re not plant extracts. Some lacked enough high-quality studies. Others are found in everyday foods or don’t yet have consistent cognitive outcome data in healthy adults.
It is likely you’ve come across sources promoting these. You’ll need to search out different research to confirm whether it is mostly marketing or actual evidence driving claims of their benefit.
🤔 So, Have I Changed My Mind?
Honestly? Not really. I’m still cautious, maybe even more so.
Many of us, myself included, fall into the trap of wanting health and wellbeing to come from a pill or a bottle. It’s tempting to believe that complex experiences like mood or memory or attention/concentration can be improved with a quick fix. But that mindset can distract us from making the harder, more meaningful investments in building a life where our daily choices push us in the right direction.
And I get it. We’ve heard the lifestyle messages for years. Move more. Eat better. Sleep well. Connect. Breathe. Cut back on booze. And many of us are just… tired of hearing it. Changing behaviour in a world that constantly pushes the easier, shinier alternatives is tough.
But let’s say you do take a supplement, and it does improve your cognitive performance. Then what? You’re still left with the work of building a good life and that work almost always returns us to the things that would have improved cognitive performance in the first place: getting outside, moving, being with people, having fun, resting and relaxing.
⚠️ The Supplement Industry Problem
And unlike medications, supplements are poorly regulated. Can you really be sure you’re getting what’s on the label? Personally, I still find the supplement aisles at Chemist Warehouse pretty depressing. So many promises. So much money spent. So many people hoping for an edge — and walking away with results that are modest, unmeasurable, or non-existent.
That said, I am not a complete curmudgeon on the topic.
💡 Where Supplements Might Make Sense
There are scenarios where supplements may play a useful role:
- For individuals already receiving evidence-based medical care who are looking to optimise further
- For individuals who have a medically identified deficiency of some kind (e.g. iron supplementation)
- For those who’ve already addressed lifestyle foundations and are seeking that extra few percent of performance
- For those who have explored other options and are looking for additional tools in consultation with a healthcare provider
And if you’re time-poor and overwhelmed, I understand why you’d want to reach for something quick. But take a moment to do a truthful audit of your life. Is it really the case that you couldn’t improve one or more of sleep, movement, nutrition, connection, or mental space? I’d hypothesise that most of us (and I’m OK to be proven wrong) could find the time to improve one or more of these areas.
And then, if despite making positive changes, you’re still struggling? Speak to a GP. You may have an underlying health issue that needs attention. Take these steps first before supplementation.
📚 Before You Take Anything…
If you are considering a supplement:
- Check the research. Is there evidence it works for the thing you want to improve? As a student at Flinders, you have the world’s databases at your fingertips.
- Don’t rely on podcasts, influencers, or anecdotal hype. In most cases, those sources have conflicts of interest in promoting certain products.
- Look for contraindications and interactions — just because it’s “natural” doesn’t mean it’s risk-free.
The availability of a supplement doesn’t guarantee its safety — or its effectiveness.
🎧 One Final Thought
I used to listen to a lot of Andrew Huberman (and still recommend him). While he might not call himself an “optimizer,” that’s how I see him — someone who learns everything he can about the nervous system and uses that knowledge to enhance his health and productivity.
He’s not shy about promoting supplements, and if you look at his daily routine, there are plenty in there: Andrew Huberman’s routine.
But even he — and many of his guests — consistently emphasise behavioural protocols before supplement protocols.
So if you still have room to improve your sleep, diet, exercise, stress management, connection, or substance use, start there first. And if you’re struggling despite all that? Please speak to someone qualified. You don’t have to navigate it alone.
As someone who disappeared down a rabbit hole of self-diagnosis in my 30s, I can tell you: it’s not the best place to get stuck.