High-Dose Vitamin B6
Vitamin B6 is crucial for brain function because it supports the production of neurotransmitters, which help regulate your mood and cognitive performance.3 However, like vitamin E, more isn’t always better.
Theresa Gentile, M.S., RDN, CDN, cautions against high-dose vitamin B6, stating that “in large doses, it could cause nerve damage, leading to numbness or tingling. Over the long term, this could negatively affect nerve signaling and brain function.”3,4
For optimal brain health, it’s best to stick to dietary sources of vitamin B6, such as fish, poultry, bananas and potatoes, while avoiding megadoses from supplements. A balanced diet can provide all the B6 you need without risking nerve damage.
Ginkgo Biloba
Often marketed as a memory enhancer, ginkgo biloba is a popular herbal supplement for brain health. While it might sound promising, studies on its effectiveness have been largely inconclusive.5
Research suggests that ginkgo biloba is not effective at preventing or improving memory loss in healthy adults.6 Furthermore, it can have side effects such as headaches, dizziness and an increased risk of bleeding, especially if you’re taking blood-thinning medications. These risks outweigh any unproven benefits, making it a questionable choice for brain health enhancement.
If cognitive support is your goal, prioritizing proper hydration, regular mental challenges and sufficient sleep is far more effective and safer.7,8
High-Dose Caffeine Supplements
Caffeine, in moderate doses, can improve focus and alertness, but caffeine supplements (commonly found in energy pills or workout boosters) can be dangerously misleading.
“They may give a short-term jolt, but they can increase anxiety, disrupt sleep and even impair focus over time,” says Davis. Sleep is an essential component of brain health, and disrupting it can impair memory consolidation, mood regulation and focus.9
It’s best to enjoy caffeine through natural sources like a cup of coffee or tea, in moderation. This way, you can enjoy the cognitive perks without risking overstimulation or harmful side effects.
