Protecting and supporting your brain health is one of the smartest investments you can make for your overall well-being. Our brains are responsible for everything from memory and focus to emotional resilience and problem-solving. “Brain health means supporting the structure and function of your brain so it can perform at its best, both now and in the long run,” says Mascha Davis, M.P.H., RDN. “It’s about protecting cognitive function, memory, mood, focus and mental clarity. Just like we care for our heart or gut, taking care of the brain is key for daily performance and long-term health.”
While lifestyle choices like proper nutrition, sleep, exercise and stress management are vital, there’s often a temptation to reach for supplements that promise to boost brainpower. However, not all supplements are created equal, and some could do more harm than good. Below, we’ll explore five supplements to avoid for better brain health and provide alternative strategies to support your cognitive vitality effectively.
Vitamin E
Vitamin E is often touted as a brain booster due to its antioxidant properties, which can protect cells from oxidative stress.1 However, expert opinions reveal that high-dose vitamin E supplements may cause more harm than good.
“High-dose vitamin E supplements are not recommended for better brain health,” explains Lisa Young, Ph.D., RDN. “While vitamin E does have antioxidant properties, taking it in large amounts hasn’t been shown to improve memory or cognitive function in healthy individuals and may actually pose risks. Too much can interfere with blood clotting and may even increase the risk of certain types of stroke,” Young adds.2
Instead of supplements, it’s safer to get vitamin E through food sources. A diet that includes nuts, seeds and leafy greens not only provides vitamin E but also ensures it’s absorbed in a way that complements your body’s natural processes without creating a risk of overdose.
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