A reflection on recent research into brain-boosting supplements, revisiting past scepticism and highlighting why I think lifestyle foundations still matter most.<\/p>\n
Back in 2019, I wrote a post about nutrient supplements for mental healt<\/a>h.<\/p>\n 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<\/strong> to existing treatments and said so in the article.<\/p>\n I was cautious about anyone starting a supplement without first chatting to their doctor \u2014 and definitely cautious about using supplements as a first-line approach to improving mental health.<\/p>\n I didn\u2019t fully articulate this idea at the time, but I\u2019ve 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 \u2014 physical activity, good nutrition, sleep, stress management, social connection, and reduced drug\/alcohol use<\/strong>. Personally, I\u2019d prioritise these before spending money on unregulated and often untested supplement products.<\/p>\n The years went by, and I hadn\u2019t thought much more about the topic. That is until recently, when I saw an article on PsyPost<\/em><\/a> discussing a new meta-analysis of natural extracts for improving cognitive function. So it felt like time to revisit the topic.<\/p>\n It\u2019s worth noting here:<\/strong> cognitive functioning<\/em> and mental health<\/em> are related but distinct concepts. Cognitive functioning covers areas like attention, executive function, perceptual-motor skills, learning and memory, language, and social cognition<\/strong>. Mental health, by contrast, is more often used to refer to one\u2019s experience of mental illness \u2014 such as depression, anxiety, or stress-related conditions.<\/p>\n <\/p>\n 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.<\/p>\n A few stood out. The most consistent performer across multiple domains was a combination of Cistanche tubulosa and Ginkgo biloba<\/strong>, which showed moderate benefits for memory, executive function, and cognitive flexibility. Another extract, Polygala tenuifolia<\/strong>, 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.<\/p>\n But most of the studies were small, short-term, and conducted in middle-aged or older adults<\/em>. That makes it hard to say whether the findings apply to younger adults whose cognitive functioning is likely already quite healthy.<\/p>\n Another point: the supplements that showed benefit aren\u2019t ones you\u2019re 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 \u201cworked in a clinical trial\u201d<\/em> to \u201cthis bottle I bought online will do the same.\u201d<\/em> And that\u2019s before we talk about quality control.<\/p>\n <\/p>\n Many popular \u201cbrain boosters\u201d weren\u2019t included in the study. AI gave me a list: L-Theanine, caffeine, Lion\u2019s Mane mushroom, Rhodiola rosea, Panax ginseng, creatine, NAD+ boosters, omega-3 fatty acids, acetyl-L-carnitine, modafinil<\/strong>, and others.<\/p>\n Some of these didn\u2019t qualify because they\u2019re not plant extracts. Some lacked enough high-quality studies. Others are found in everyday foods or don\u2019t yet have consistent cognitive outcome data in healthy adults.<\/p>\n 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.<\/p>\n <\/p>\n Honestly? Not really. I\u2019m still cautious, maybe even more so.<\/p>\n Many of us, myself included, fall into the trap of wanting health and wellbeing to come from a pill or a bottle<\/strong>. It\u2019s 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.<\/p>\n And I get it. We\u2019ve 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.<\/p>\n But let\u2019s say you do take a supplement, and it does improve your cognitive performance. Then what? You\u2019re still left with the work of building a good life<\/strong> 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.<\/p>\n <\/p>\n And unlike medications, supplements are poorly regulated<\/strong>. Can you really be sure you\u2019re getting what\u2019s 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 \u2014 and walking away with results that are modest, unmeasurable, or non-existent.<\/p>\n That said, I am not a complete curmudgeon on the topic.<\/p>\n <\/p>\n There are scenarios where supplements may play a useful role:<\/p>\n And if you\u2019re time-poor and overwhelmed, I understand why you\u2019d want to reach for something quick. But take a moment to do a truthful audit<\/strong> 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.<\/p>\n And then, if despite making positive changes, you\u2019re still struggling? Speak to a GP. You may have an underlying health issue that needs attention. Take these steps first before supplementation.<\/p>\n <\/p>\n If you are considering a supplement:<\/p>\n The availability of a supplement doesn\u2019t guarantee its safety \u2014 or its effectiveness.<\/p>\n <\/p>\n\ud83e\uddea So, What Did the New Study Show?<\/h3>\n
\ud83d\udeab What Didn\u2019t Make the Cut?<\/h3>\n
\ud83e\udd14 So, Have I Changed My Mind?<\/h3>\n
\u26a0\ufe0f The Supplement Industry Problem<\/h3>\n
\ud83d\udca1 Where Supplements Might Make Sense<\/h3>\n
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\ud83d\udcda Before You Take Anything\u2026<\/h3>\n
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\ud83c\udfa7 One Final Thought<\/h3>\n