Forgetting a name or losing your keys now and then is normal at any age. What you do every day has a real effect on how your brain ages: large research reviews estimate that a big share of dementia risk is linked to things people can change. Here’s what has the most support, and what to make of brain supplements.
Get medical help first if…
- Sudden confusion, trouble speaking, a drooping face or weakness on one side: call 911. These can be signs of a stroke.
- Memory problems are getting in the way of daily life, getting worse over months, or friends and family are worried.
- You’ve started a new medicine and feel foggy: ask your pharmacist. Many common medicines affect memory.
- Low mood, poor sleep or thyroid problems can all look like memory trouble and are treatable.
Everyday steps with the best support
- Move: regular aerobic exercise is one of the best-supported habits for brain health.
- Keep blood pressure and blood sugar in range: what’s good for your heart is good for your brain. See High Blood Pressure and Blood Sugar.
- Sleep 7–9 hours, and get snoring with pauses in breathing checked (sleep apnea).
- Protect your hearing and use hearing aids if you need them. Hearing loss is linked to memory decline.
- Stay social and keep learning: new skills, conversation, volunteering.
- Eat a Mediterranean-style diet: vegetables, beans, berries, nuts, olive oil and fish.
- Don’t smoke, and keep alcohol low.
Supplements people try
| Supplement | What’s known | Safety |
|---|---|---|
| Omega-3 (fish oil) | Eating fish is linked to better brain ageing; results from capsules are mixed. | Can thin the blood at higher amounts. |
| Ginkgo | A large US trial found it didn’t prevent dementia. | Raises bleeding risk: not with blood thinners or before surgery. |
| Vitamin B12 | Helps only if you’re low. Common with age, metformin or acid-reducing medicine. | Ask your doctor for a blood test. |
Check with your doctor or pharmacist before you start a supplement, especially if you take medication or have a health condition.
A third-party program (affiliate)
Some readers ask about. It’s sold by a third party: their claims are theirs, not ours, and it isn’t a treatment for memory loss or dementia. If you buy through this link we may earn a commission at no extra cost to you.
Sponsored link. If you buy through it, Clif may earn a commission at no extra cost to you. The claims on the seller’s page are theirs, not ours, and haven’t been checked by us. It’s not a substitute for seeing your doctor.
Related
Sources
- Lancet Commission on dementia prevention, intervention and care (2024 update)
- Alzheimer Society of Canada: brain health
- NCCIH: ginkgo
- NIH Office of Dietary Supplements: vitamin B12; omega-3
- Heart and Stroke Foundation: signs of stroke (FAST)
Affiliate notice: this page contains affiliate links. If you buy through them we may earn a commission at no extra cost to you. How we choose products.
Educational only, not medical advice. This information has not been evaluated by the FDA or Health Canada and is not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before starting any remedy, supplement, or detox, especially if you are pregnant, nursing, taking medication, or managing a health condition. Read our full Medical Disclaimer.