4 Best Brain Supplements for Adults

Vitamins to boost memory are big sellers today and for good reason. According to the US Centers for Disease Control, one in 9 Americans aged 45 and older say they are experiencing memory loss.1

The good news is that having occasional or even frequent memory lapses does not necessarily lead to dementia. Instead, memory issues can be caused by nutritional deficiencies that may be addressed with brain-boosting vitamins. 

Best brain supplements for adults

An image of a senior woman holding fingers to the side of her head in confusion.

Below are 4 vitamins proven to boost memory as you age. 

Best brain supplements for adults: folate 

Folate or folic acid is a water-soluble B vitamin (B9) that participates in protein metabolism and aids in the formation of DNA and RNA. It is essential for the breakdown of homocysteine, an amino acid that, in excessive concentrations, can have negative effects on the body.

It is also crucial for proper brain function. For example, folic acid is an essential component of prenatal vitamins because it helps prevent birth defects in the baby’s brain and spine. It is also essential for the proper functioning of the nervous system at all ages. 2  In fact, numerous studies show a correlation between folate deficiency and mental disorders, such as depression, cognitive decline, and even Alzheimer’s disease. 3,

Folate is present in a wide variety of foods, especially dark green leafy vegetables. Nuts, seafood, eggs, liver, and dairy products also contain impressive amounts of folate. You can also get this vitamin by taking folic acid supplements

However, it can be difficult to get enough of this nutrient through diet, as food processing and cooking destroy most of it. Additionally, many people lack the enzyme necessary to absorb folate. To get enough of this nutrient, you’ll need to find a vitamin supplement that contains the most absorbable form of folate on the market.  


An image of a happy young woman on a sofa with a plate of broccoli and supplement pill bottles on the table in front of her.


Best brain supplements for adults: omega-3 fatty acids

Omega-3s are polyunsaturated fatty acids shown to be crucial for brain health. The two types of Omega-3 fatty acids most closely associated with memory are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). ALA, the third type of omega-3, must be converted into EPA and DHA by the body before it can be used. Plant foods typically contain only ALA.

A study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association indicates that taking 900 mg of DHA for 6 months may improve memory in older adults with mild cognitive impairment. Another study in Neurology showed a correlation between low DHA levels and memory impairment in otherwise healthy adults without dementia. Further, low levels of DHA and all other omega-3 fatty acids, such as EPA, have been linked to memory deficits. 5 , 6 

The best sources of omega-3 fatty acids EPA and DHA are fatty fish, such as salmon, mackerel, and herring. The best plant food sources of omega-3 (ALA) include the following:

  • Flaxseeds
  • Chia seeds
  • Walnuts
  • Soybeans
  • Tofu
  • Brussels sprouts
  • Avocados

You can also get omega-3 fatty acids by taking fish oil supplements.

An image of salmon, avocado, dark chocolate, blueberries, and other foods with a small chalkboard that reads: brain foods.


Best brain supplement for adults: citicoline

Citicoline (CDP choline) is a naturally occurring chemical that is present in every cell in your body and is especially vital to brain health. You may have heard of the brain-boosting power of its dietary precursor, choline. (Eggs are considered an excellent “brain food” because of their choline content.) Citicoline’s main job is to boost levels of choline in the brain. 

Having sufficient choline in your system is crucial for brain health. Among other benefits, choline is essential for the creation and release of acetylcholine, an important neurotransmitter that is involved in memory storage. Choline has been found to be so important for brain health that it is being considered for therapeutic use in traumatic brain injury!7  

Foods highest in citicoline include the liver, brain, and other animal organs. Unfortunately, few people eat these foods regularly. To ensure you get enough citicoline, you’ll want to take a high-quality vitamin supplement that contains Citicoline Sodium. Studies show that citicoline may boost brain energy by a whopping 13.6%! This, of course, should improve memory. 8    

Best brain supplement for adults: l-carnitine/acetyl-carnitine

L-carnitine and acetyl-l-carnitine are forms of carnitine known to improve brain health. Carnitine is an amino acid found in almost every cell of the body. Carnitine is the ONLY molecule in cells that can move fatty acids into the mitochondria to be used for energy. The supply of fatty acids L-carnitine brings to your brain cells may help improve your memory.

In addition, acetyl-L-carnitine mimics the neurotransmitter acetylcholine. As mentioned earlier, acetylcholine is crucial for memory and brain health! That’s because acetylcholine modulates the firing rate of neurons, which affects memory and learning. It also helps your brain stay mentally flexible. 9 , 10   

The best sources of carnitine are animal products, such as meat, poultry, fish, and dairy. 11 

Improve your memory today with SANE Vitaae!

It can be difficult to get sufficient amounts of all 4 vitamins through diet, so we created a groundbreaking supplement that provides all these nutrients in the correct amounts. How easy and convenient is that? Click here to learn more and place your order today!


1-Reinberg S. CDC: 1 in 9 U.S. adults over 45 reports memory problems. United Press International (UPI). Published online July 13, 2018.2- Reynolds EH. Folic acid, ageing, depression, and dementia. BMJ. 

2002;324(7352):1512-1515. https://www.bmj.com/content/324/7352/1512.1

3- Reynolds EH. Benefits and risks of folic acid to the nervous system. J Neurol Neurosurg Psychiatry 2002;72:567–571. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1737896/pdf/v072p00567.pdf

4- Clarke R, Smith AD, Jobst KA, Refsum H, Sutton L, Ueland PM. Folate, vitamin B12, and serum total homocysteine levels in confirmed Alzheimer disease. Arch Neurol. 1998 Nov;55(11):1449-55. doi: 10.1001/archneur.55.11.1449. PMID: 9823829. https://pubmed.ncbi.nlm.nih.gov/9823829/

5- Yurko-Mauro K, McCarthy, D, Rom D, Nelson EB,  Ryan AS, Blackwell A, Salem, N,.,  Stedman M. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimer’s and Dementia, 2010; 6 (6): 456 DOI: 10.1016/j.jalz.2010.01.013 https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1016/j.jalz.2010.01.013

6- Tan, Z.Omega-3 Fatty Acid Fact Sheet. Neurology. American Academy of Neurology.WebMD Medical Reference. February 28, 2012. https://www.cbsnews.com/news/omega-3-fatty-acids-help-brain-age-better/

7- Institute of Medicine (US) Committee on Nutrition, Trauma, and the Brain; Erdman J, Oria M, Pillsbury L, editors. Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel. Washington (DC): National Academies Press (US); 2011. 9, Choline. Available from: https://www.ncbi.nlm.nih.gov/books/NBK209327/

8- Silveri MM, Dikan J, Ross AJ, Jensen JE, Kamiya T, Kawada Y, Renshaw PF, Yurgelun-Todd DA. Citicoline enhances frontal lobe bioenergetics as measured by phosphorus magnetic resonance spectroscopy. NMR Biomed. 2008 Nov;21(10):1066-75. doi: 10.1002/nbm.1281. PMID: 18816480. https://pubmed.ncbi.nlm.nih.gov/18816480/

9- Duke University Module. Content Background: Acetylcholine Neurotransmission in the Nervous System. Accessed online October 19, 2020. https://sites.duke.edu/thepepproject/module-4-military-pharmacology-it-takes-nerves/content-background-acetylcholine-neurotransmission-in-the-nervous-system/

10- Rasmusson DD. The role of acetylcholine in cortical synaptic plasticity. Behav Brain Res. 2000 Nov;115(2):205-18. doi: 10.1016/s0166-4328(00)00259-x. PMID: 11000421.  https://pubmed.ncbi.nlm.nih.gov/11000421/

11- National Institutes of Health. Carnitine Fact Sheet. Updated: October 10, 2017. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional



Chief Medical Director at SANESolution | Website

Dr. Matthew Olesiak continues to make a significant impact in the medical field through his work at SANESolution and his dedication to evidence-based practices.

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