9 Vitamins and Supplements To Boost Your Brain and Memory

As our most vital organ, your brain manages everything from memory and concentration to mood and learning. Certain vitamins, minerals, and healthy fats help your brain function optimally by keeping your nerves functioning properly, protecting brain cells from damage, and promoting clear thinking.

B vitamins, especially B6, B9 (folate), and B12, are essential for brain health. These vitamins reduce homocysteine, a substance that can impair memory and thinking when levels get too high. They also help your brain make neurotransmitters (important brain chemicals), such as serotonin and dopamine, which influence mood, memory, and concentration.

Research shows that getting enough B6, B9, and B12 can help slow brain atrophy (age-related brain shrinkage) and support memory in older adults. Studies are less clear on whether these vitamins can actually prevent dementia. The most significant benefits were seen in people who did not consume enough vitamins to begin with.

Although B vitamins are not a cure-all for brain health, they are important for keeping your mind functioning properly, especially as you age. Not getting enough B vitamins can lead to problems such as anemia (low red blood cell count), which can lead to lack of energy, difficulty concentrating, or mood changes.

For most adults, the recommended daily allowance (RDA) is approximately 1.3 to 2 milligrams of B6, 400 micrograms of folate, and 2.4 micrograms of B12. While many people can get enough from food, people on vegan diets and older adults may need a supplement, especially B12.

Leafy greens, legumes, eggs, fish, poultry, dairy products and fortified cereals are all good sources of B vitamins.

Vitamin E is a powerful antioxidant, which means it helps protect brain cells from damage over time. This protection can help preserve memory and keep your brain functioning well as you age.

Some studies suggest that vitamin E may slow memory loss in people with Alzheimer’s diseasewhile others find little benefit for healthy adults. Since high-dose supplements can increase health risks, it’s best to focus on food sources of vitamin E, which appear to be most helpful for brain health.

The RDA for vitamin E is 15 milligrams (22.4 international units (IU)) per day for adults. Most people in the United States fail to achieve this goal, but it is usually possible to achieve it through diet.

Good food sources of vitamin E include nuts and seeds (like almonds, sunflower seeds, and hazelnuts), spinach, broccoli, avocado, and vegetable oils (like sunflower and safflower).

Vitamin D helps regulate mood and supports the growth and protection of brain cells. Low levels have been linked to depression, memory problems and an increased risk of Alzheimer’s disease.

Research also shows that people who are deficient in vitamin D often perform worse on tests of memory and thinking. Although supplements do not appear to benefit people with normal vitamin D levels, maintaining healthy vitamin D through sunlight, diet, or supplements when needed is important for brain and mental health.

The RDA for vitamin D is 600 IU (15 micrograms) per day for people aged 1 to 70 years and 800 IU (20 micrograms) per day for adults over 70 years old. Some people may need higher doses if they have a vitamin D deficiency, but it is best to check blood levels and consult a healthcare professional before taking supplements.

Oily fish (like salmon, mackerel, and sardines), fortified dairy products, egg yolks, and mushrooms provide vitamin D. Sun exposure also helps your body produce vitamin D naturally.

Multivitamins provide a blend of essential vitamins and minerals in a single dose, which can help fill deficiencies when your diet is insufficient. Since brain health relies on many different vitamins and minerals, multivitamins can serve as a backup plan.

Research on multivitamins and brain health is mixed. Some studies show that they may improve memory and attention in older adultswhile others find little effect. They seem more useful to people suffering from deficiencies than to those who already have a balanced diet.

A daily multivitamin may be helpful if your diet is limited or your nutrient needs are higher. However, it is not a substitute for a balanced diet and high doses of some vitamins can be harmful.

There is no one-size-fits-all dosage, as multivitamin formulations vary widely. Most standard multivitamins provide close to 100% of the daily value (DV) of key nutrients. Choosing a reputable brand with appropriate levels, without megadoses, is generally recommended.

Whole foods remain the best source of vitamins and minerals for brain health. A diet rich in fruits, vegetables, whole grains, lean proteins, dairy products, legumes, nuts and seeds will naturally provide the nutrients your brain needs.

Magnesium is an essential mineral that supports nerve and muscle function, blood pressure regulation, and many other bodily processes. Magnesium helps brain cells communicate and may improve sleep and concentration. Good sources include leafy greens, nuts, seeds and whole grains.

Zinc is an essential mineral that you need to get through your diet because your body doesn’t make it itself. The mineral supports memory and learningand zinc deficiency can slow mental processing. Zinc is found in many foods like oysters, beef, poultry, beans and pumpkin seeds.

Omega-3 fatty acids are polyunsaturated fats that you need in your diet. Omega-3s, in particular docosahexaenoic acid (DHA), are crucial for building brain cell membranes and may protect against age-related cognitive decline. Good dietary sources include fish oil and plant sources like flaxseed and walnuts.

Iron carries oxygen to the brain and supports energy metabolism. Low iron levels can cause anemia, leading to fatigue, brain fog, and difficulty concentrating. Red meat, chicken, lentils, beans and spinach are good sources of iron.

Choline is a chemical compound that helps make acetylcholinea brain chemical needed to learning and memory. Some research has linked higher levels of choline to lower levels of biomarkers for Alzheimer’s disease and other age-related cognitive declines.

Rich sources include eggs, beef liver, soy, and cruciferous vegetables like broccoli and Brussels sprouts.

Although vitamins and supplements can support brain health, they are not without risks. Taking more than your body needs can cause side effects and, in some cases, high doses can be harmful. For example, too much vitamin E can increase the risk of bleeding, while too much vitamin B6 can cause nerve damage over time.

When choosing a supplement, look for third-party testing or certifications that verify quality and purity. Avoid products that promise “miracle cures” or contain megadoses well above the recommended daily values.

It’s also important to remember that supplements can interact with medications. Vitamin K, for example, may interfere with blood thinners, while high doses of fish oil may increase the risk of bleeding if combined with certain medications.

Before starting a new vitamin or supplement regimen, it is best to consult a healthcare professional. They can help you determine if you have a deficiency, recommend the right dosage, and ensure the safety of supplements alongside your current medications.