Ever wish you could give your brain a little extra boost? Whether you’re looking to sharpen your memory, stay focused during long days, or simply keep your mind alert, certain supplements might help! From plant-based powerhouses like Ginkgo biloba and Bacopa monnieri to essential nutrients like B vitamins and omega-3s to essential nutrients like caffeine and amino acids might play a role in boosting mental performance. 

But do these supplements really work? The science is mixed, and not all brain boosters are created equal. That’s why we’re breaking down the facts—so you can decide what’s worth trying and what’s just hype.

Plant-Based Supplements for Your Brain

Plant-based supplements, also known as herbal supplements, are derived straight from nature! Made from plants, algae, or fungi, these natural wonders might help support your cognitive health. Whether you sip them as a soothing tea, take them as easy-to-swallow capsules, or mix them into a smoothie as a powder, there’s a form to fit every lifestyle. 

Ginkgo Biloba

Ginkgo biloba has been around for centuries and has been praised as a natural way to support brain health . This herbal ingredient, made from the leaves of the ancient ginkgo tree, is thought to support blood flow to the brain , protect against oxidative stress and might even help support neurons.

Many people take ginkgo hoping to boost their memory. While some research suggests it might offer modest benefits, the results aren’t exactly consistent. Some studies show improvements in memory, but others find little to no effect on attention or brain function.

So, while it’s an intriguing supplement, the science is still up in the air!

Bacopa Monnieri

Bacopa has been used in Ayurvedic traditions for centuries, but what makes it so special? This leafy herb is packed with natural compounds that may help sharpen memory. 

It is thought to work by supporting brain chemicals linked to learning and focus, though more evidence may be needed. On top of that, Bacopa may have antioxidant and anti-inflammatory properties , which could help protect the brain from everyday wear and tear.

While many studies have shown positive results, a few do report no effects . Still, if you’re looking for a natural way to give your brain a little memory boost, this ancient herb could be worth a try!

Curcumin

You’ve probably heard of turmeric—the bright yellow spice that gives curry its color—but did you know it might also be a brain booster? The secret lies in curcumin, the active compound in turmeric, and the potential to support memory and focus. 

Curcumin is packed with polyphenols which most likely protect brain cells from damage, and may even support the chemicals that keep your mind sharp. In fact, most studies suggest that curcumin might help improve working memory and focus across a wide range of people, including healthy adults.

If you’re looking for a simple way to spice up your cognitive game, adding a little turmeric to your daily routine might just be the supplement you are looking for.

Aging can impact our focus and recall. But some strategies can help. Read Things You Can Do Now to Stay Sharp as You Age .

Essential Vitamins & Minerals for Brain Function

Vitamins and minerals are the essential ingredients your body needs to run at its best, and they are not just good for your body—they are important for your cognitive wellness, too! These nutrients help keep things running smoothly in your brain, from supporting brain cell communication to maintaining a healthy balance of chemicals that help keep your brain functioning well. While eating a balanced diet is always the best way to go, the right supplements might give your brain that extra little boost when needed!

B Vitamins

B vitamins work behind the scenes to keep everything going well. These vitamins are shown to be helpful for brain cell repair and the creation of the neurotransmitters that help your brain communicate. Together, they may help your brain to function at its best, potentially supporting everything from memory to overall cognitive health. 

Some evidence suggests that supplementing with folate, B6, and B12 might enhance memory performance, but the research is far from conclusive. Studies have shown mixed results, with factors like the population studied and the type of supplement used affecting the outcomes. 

Vitamin D

Vitamin D isn’t just for strong bones, it also plays a role in your brain. The vitamin D receptor in your brain helps with things like planning, processing, and creating new memories. So, it makes sense that low vitamin D levels have been linked to poorer cognitive function. 

There are some studies that suggest boosting vitamin D might help improve memory, while others haven’t found any clear benefits linked to vitamin D supplementation for brain health overall. But if your levels are low, it might be worth having a chat with your doctor about whether boosting your vitamin D could help your brain function better.

Amino Acids Support Your Brain

Amino acids are like the raw materials your brain needs to produce the chemicals that keep you focused and help with memory. Since they help create important neurotransmitters, some people turn to amino acid supplements to give their brain power an extra boost. While research is still unfolding, the idea is simple—fuel your brain with the right components, and it just might perform at its best!

L-theanine

If you love a good cup of tea, you might already be getting a dose of L-theanine. It is an amino acid that’s been linked to better focus, improved memory, and a calmer mind. Once it crosses into the brain, L-theanine gets to work by influencing brain chemicals and easing stress. 

But if you’re looking for a tasty way to stay alert, sipping on some caffeinated tea might just give you that mental edge!

Tyrosine

Ever feel like your brain needs a little extra fuel to power through a tough day? That’s where tyrosine might come in! This amino acid is a key building block for brain chemicals like dopamine and norepinephrine—aka the ones that help with memory and focus.

It’s been shown in studies to potentially support memory, even if your brain is under strain . So, whether you’re pushing through a late-night study session or just looking for a little extra mental clarity, tyrosine might be a secret weapon to help your brain function!

Supplements May Help with Memory

Choline and fatty acids may help with memory because they provide essential nutrients that support brain function. These nutrients help keep your brain in top shape, potentially enhancing memory and cognitive performance over time. 

Choline

Choline is a fundamental compound needed to make acetylcholine, a key neurotransmitter that helps power memory, learning, and attention. Because of its role in brain functioning, choline has been studied as a potential memory booster. 

The idea is that more choline may lead to more acetylcholine which could mean better recall. Some studies even suggest that people who get plenty of choline in their diet tend to perform better on memory tests.

However, research shows mixed results, some haven’t found strong evidence that choline does support memory. Yet, it is still worth considering when building our mental performance toolkit.

Omega-3 Fatty Acids (DHA and EPA)

Omega-3s are like fuel for your brain, but your body can’t make them on its own, so you have to get them from food or supplements. DHA, one of the most important omega-3s, makes up a huge chunk of the brain’s fatty acid content, especially in areas linked to memory and focus. 

Some studies suggest omega-3s may boost memory and cognitive function, but the research isn’t crystal clear. While scientists are still figuring out exactly how it all works, you might want to check out how Omega-3s work for you!

Caffeine for Alertness and More

For many of us, caffeine gets us through groggy mornings and afternoon slumps. But beyond just waking you up, caffeine actually works in your brain, blocking receptors that make you feel tired. The result? Potentially better focus and a boost in alertness. 

When it comes to memory, though, the science is a bit fuzzy— some studies show benefits, while others don’t. What we do know is that the right dose can enhance focus, concentration, and cognitive performance. So, whether it’s a supplement, coffee, tea, or an energy drink, caffeine might just be the brain boost you need—as long as you don’t overdo it!

Considerations and Potential Risks

Herbal supplements may be one way to support your memory, focus and alertness, but before you dive in, it’s important to do your homework! Just because something is “natural” doesn’t mean it’s automatically safe—some herbs can interact with medications, cause allergic reactions, or be risky for people with certain health conditions. Always stick to the recommended dosage and check if there are any warnings about who shouldn’t take them.

Here’s something you might not know—the FDA treats herbal supplements as food, not medicine. That means they don’t go through the same strict testing for safety and effectiveness as prescription drugs. In fact, studies have found that some supplements don’t always contain what their labels claim. 

That’s why it’s smart to consult a healthcare provider before adding new supplements to your routine. A little research now can save you a lot of trouble later!

Brain Boosters: So, Do You Remember Everything?

A variety of supplements, from plant-based supplements to vitamins and fatty acids, may help give you that extra boost you desire in focus, memory, and alertness. However, the evidence isn’t always conclusive—so it’s important to do your research, talk to a healthcare provider, and choose high-quality supplements for the best results.

Looking for even more ways to improve your focus & memory? Check our 10 Simple Habits that May Improve Your Focus.