Brain & Cognition
Which supplements, vitamins, foods and habits affect brain & cognition? Every claim graded by the strength of the published research.
- Reduces seizures in severe childhood epilepsy — CBD (Benefit, grade A: Strong)
- Helps memory in older adults with mild memory decline — Blueberries (Benefit, grade B: Moderate)
- Sharpens attention when sleep-deprived — Caffeine (Benefit, grade B: Moderate)
- Prevents dementia and Alzheimer's disease — Ginkgo Biloba (No effect, grade B: Moderate)
- Slows age-related cognitive decline — Ginkgo Biloba (No effect, grade B: Moderate)
- Sharpens attention — Nicotine (Benefit, grade B: Moderate)
- Reduces mental fatigue during stress — Rhodiola Rosea (Benefit, grade B: Moderate)
- Lowers how often migraines strike — Acupuncture (Benefit, grade C: Limited)
- Eases agitation and behaviour problems in dementia — Aromatherapy (Mixed results, grade C: Limited)
- Improves memory — Bacopa Monnieri (Mixed results, grade C: Limited)
- Speeds up attention and reaction time — Bacopa Monnieri (Mixed results, grade C: Limited)
- Sharpens attention when rested — Caffeine (Benefit, grade C: Limited)
- Caffeine with creatine may speed Parkinson's progression — Creatine (Harm, grade C: Limited)
- Eases thinking problems after sleep loss — Creatine (Benefit, grade C: Limited)
- Improves memory performance — Creatine (Benefit, grade C: Limited)
- Sharpens overall thinking and reasoning — Creatine (Mixed results, grade C: Limited)
- Moderate intake linked to better memory and thinking — Eggs (Mixed results, grade C: Limited)
- Linked to lower risk of dementia and memory loss — Fatty Fish (Benefit, grade C: Limited)
- Linked to lower risk of depression — Fatty Fish (Mixed results, grade C: Limited)
- Supports baby's brain development when eaten in pregnancy — Fatty Fish (Mixed results, grade C: Limited)
- Reduces how often migraines happen (butterbur) — Feverfew and butterbur (Benefit, grade C: Limited)
- Reduces how often migraines happen (feverfew) — Feverfew and butterbur (Mixed results, grade C: Limited)
- Lowers the risk of dementia — Fish Oil (Benefit, grade C: Limited)
- Sharpens thinking and memory in adults without dementia — Fish Oil (Mixed results, grade C: Limited)
- Improves memory and thinking in healthy adults — Ginkgo Biloba (Mixed results, grade C: Limited)
- Improves perceptual and motor function — Ginkgo Biloba (Benefit, grade C: Limited)
- Improves attention and focus — L-theanine (Benefit, grade C: Limited)
- Improves memory and thinking — Lion's Mane (Mixed results, grade C: Limited)
- Prevents migraine attacks — Magnesium (Benefit, grade C: Limited)
- Improves focus and attention — Meditation (Mixed results, grade C: Limited)
- Protects memory and thinking — Mediterranean Diet (Mixed results, grade C: Limited)
- Bright light (often in the morning) improves sleep in dementia — Morning Light (No effect, grade C: Limited)
- Bright light harms the eyes — Morning Light (No effect, grade C: Limited)
- Moderate time outdoors linked to lower dementia risk — Morning Light (Benefit, grade C: Limited)
- Helps memory and thinking in older adults — Multivitamins (Mixed results, grade C: Limited)
- Improves memory and brain function — NAD+ Supplements (No effect, grade C: Limited)
- Helps you cope with a sleepless night — Napping (Mixed results, grade C: Limited)
- Helps you feel more alert — Napping (Benefit, grade C: Limited)
- Helps you remember what you learned — Napping (Benefit, grade C: Limited)
- Naps protect your brain as you age — Napping (Benefit, grade C: Limited)
- Sharpens thinking and reaction speed — Napping (Benefit, grade C: Limited)
- Protects the brain and memory — Red Wine (No effect, grade C: Limited)
- Prevents migraines in children — Riboflavin (vitamin B2) (Mixed results, grade C: Limited)
- Prevents migraines when combined with magnesium, feverfew or CoQ10 — Riboflavin (vitamin B2) (No effect, grade C: Limited)
- Reduces migraine attacks in adults — Riboflavin (vitamin B2) (Benefit, grade C: Limited)
- Eases tension headache pain — Sauna (Benefit, grade C: Limited)
- Linked to lower risk of dementia — Sauna (Benefit, grade C: Limited)
- Linked to lower risk of stroke — Sauna (Benefit, grade C: Limited)
- Too little or too much sleep is linked to memory decline — Sleep (Harm, grade C: Limited)
- Weekend catch-up lowers the risk of diabetes and dementia — Sleep (Mixed results, grade C: Limited)
- Supports thinking and memory in older adults — Swimming (Benefit, grade C: Limited)
- Improves thinking and memory in older adults — Tai Chi (Benefit, grade C: Limited)
- Improves attention — Time in Nature (Mixed results, grade C: Limited)