Age-related Cognitive Decline
Supplements studied for age-related cognitive decline.
Overview
SupplementDEX indexes 29 supplements for age-related cognitive decline across 126 studies. Several carry medium ratings (WA 60), though findings differ by supplement.
Vitamin B9 (Folate), Acetyl-L-Carnitine, and Phosphatidylserine may help memory and thinking in older adults with mild decline, based on multiple trials. Panax Ginseng is rated medium but often studied in combination products, so ginseng-specific effects remain uncertain.
Ginkgo also carries a medium rating, yet most research shows it does not improve or prevent age-related memory loss in larger, longer trials. Overall evidence is mixed and supplement-specific. See the heatmap and evidence reviews below for ratings across all indexed supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Curcumin | ★★★★★ | Medium |
| Citicoline | ★★★★★ | Medium |
| Acetyl-L-Carnitine | ★★★★★ | Medium |
| Vitamin B9 (Folate) | ★★★★★ | Medium |
| Phosphatidylserine | ★★★★★ | Medium |
| Panax Ginseng | ★★★★★ | Medium |
| Ginkgo | ★★★★★ | Medium |
| Resveratrol | ★★★★★ | Low |
| Green Tea | ★★★★★ | Low |
| Blueberry | ★★★★★ | Low |
| Caffeine | ★★★★★ | Low |
| Whey Protein | ★★★★★ | Low |
| Theanine | ★★★★★ | Low |
| Sulforaphane | ★★★★★ | Low |
| Selenium | ★★★★★ | Low |
| Fo-Ti | ★★★★★ | Low |
| Beta-Alanine | ★★★★★ | Low |
| Astaxanthin | ★★★★★ | Low |
| Algal Oil | ★★★★★ | Low |
| Vitamin B6 | ★★★★★ | Very Low / None |
| Vitamin B12 | ★★★★★ | Very Low / None |
| Lutein | ★★★★★ | Very Low / None |
| Zeaxanthin | ★★★★★ | Very Low / None |
| Choline | ★★★★★ | Very Low / None |
| Vitamin D | ★★★★★ | Very Low / None |
| Probiotics | ★★★★★ | Very Low / None |
| Lecithin | ★★★★★ | Very Low / None |
| Bilberry | ★★★★★ | Very Low / None |
| Alpha-Lipoic Acid | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
29 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
Acetyl-L-CarnitineView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking acetyl-L-carnitine by mouth, 1500–2000 mg each day for 3 months, may help improve memory and some aspects of thinking in older adults with age-related cognitive decline.
Browse 7 studies·1 meta-analysis
RCTAcetyl-L-Carnitine in Dementia and Other Cognitive Disorders: A Critical Update2020
A 2020 review of acetyl-L-carnitine studies in dementia concluded that clinical benefit remains unproven and that more homogeneous, long-term RCTs are needed before routine use.
- Effect
- Benefit
- Population
- Dementia patients
RCTA Multicenter, Randomized, Double-blind, Placebo-controlled Clinical Trial for Efficacy of Acetyl-L-carnitine in Patients with Dementia Associated with Cerebrovascular Disease2018n=56
A 28-week study of 52 dementia patients found that 1500 mg/day acetyl-L-carnitine improved MoCA-K scores, a measure of early dementia and cognitive impairment. However benefits were limited to improvements in attention skills and language processing with no benefits for abstraction, delayed recall, orientation, visuo-executive and naming ability.
- Effect
- Benefit
- Duration
- 28 weeks
- Dose
- 1500 mg/day
- Population
- Dementia patients
- Participants
- 56
MetaL-carnitine for cognitive enhancement in people without cognitive impairment2017n=400
A Cochrane review of 2 RCTs in cognitively healthy young adults found no evidence that L-carnitine improved reaction time, vigilance, or memory after 3 days; overall evidence quality was very low.
- Effect
- No Benefit
- Population
- Healthy adults
- Participants
- 400
Systematic reviewAcetyl-L-carnitine for dementia2003
A Cochrane review of 11 Alzheimer's trials found acetyl-L-carnitine showed no benefit on cognition, dementia severity, or functional ability, though a chance finding on clinical global impression did not support routine use.
- Effect
- No Benefit
- Dose
- 2 g/day
- Population
- Adults with dementia
MetaMeta-analysis of double blind randomized controlled clinical trials of acetyl-L-carnitine versus placebo in the treatment of mild cognitive impairment and mild Alzheimer's disease2003
A meta-analysis of double-blind RCTs (3–12 months, 1.5–3 g/day) in mild cognitive impairment and early Alzheimer's found acetyl-L-carnitine significantly improved clinical and psychometric scores versus placebo, with benefits apparent by 3 months.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 3.0 g/day
Clinical trialL-acetylcarnitine treatment of mental decline in the elderly1994n=481
A single-blind trial in 481 older adults with mild mental impairment found L-acetylcarnitine 1500 mg/day for 90 days significantly improved MMSE, memory, and depression scores versus baseline.
- Effect
- Benefit
- Duration
- 150 days
- Dose
- 1500 mg/day
- Population
- Older adults
- Participants
- 481
RCTAcetyl-L-carnitine in the treatment of mildly demented elderly patients1990n=30
An RCT in 60 mildly impaired adults over age 65 found acetyl-L-carnitine 2 g/day for 3 months significantly improved memory, attention, and behavioral scores versus placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 2 g/day
- Population
- Older adults
- Participants
- 30
- Ages
- 65+
CiticolineView supplement →
Consider purchase·★★★★★
How we scored this▸
- For older adults experiencing age-related memory problems, taking citicoline by mouth or through an IV in doses from 500 to 2000 mg daily for up to 12 weeks may moderately improve memory.
- Citicoline helps most with short-term memory and word recall.
- One study using a product called Cognizin at 500 mg daily showed similar benefits.
Browse 4 studies
RCTCiticoline and Memory Function in Healthy Older Adults: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial2021n=51
A 12-week manufacturer-funded study of 99 otherwise healthy adults with age-associated memory impairment found that 500 mg/day citicoline led to an improvement in episodic memory (mean 0.15 vs. 0.06, P = 0.0025) and composite memory (mean 3.78 vs. 0.72, P = 0.0052) when compared to placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 500 mg/day
- Population
- Adults
- Participants
- 51
- Ages
- 50–85
MetaCytidinediphosphocholine (CDP-choline) for cognitive and behavioural disturbances associated with chronic cerebral disorders in the elderly2005
A Cochrane review of 14 trials found CDP-choline may modestly improve cognition and behavior in elderly patients with chronic cerebral disorders, though study quality varied widely.
- Effect
- Benefit
- Duration
- 3 months
- Population
- Older adults
Controlled trialCiticoline improves memory performance in elderly subjects1997n=24
A 4-week study of elderly subjects with memory deficits but without dementia found that citicoline (500 mg/day or 1000 mg/day, n = 8) and a combination of citicoline + nimodipine (300 mg/day citicoline + 90 mg/day nimodipine) led to significant improvements in free word recall, immediate object recall, and delayed object recall compared to placebo. Similar improvements for memory were found across all treatments. However, citicoline did not improve recognition memory.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 1000 mg/day
- Population
- Older adults
- Participants
- 24
- Avg age
- 66.12±10.78
RCTCiticoline improves verbal memory in aging1996n=32
A 90-day study of 95 well-educated subjects (mean 14.3 years of schooling, functionally independent, MMSE ≥ 26/30) found that citicoline (1000 mg/day) only improved delayed recall on logical memory in subjects with existing memory inefficiencies. A subgroup of 32 participants with inefficient memories underwent a crossover trial (2000 mg/day citicoline for 2 months), which found improvements for immediate and delayed logical memory.
- Effect
- Benefit
- Duration
- 90 days
- Dose
- 1000 mg/day
- Population
- Men
- Participants
- 32
- Ages
- 50–85
CurcuminView supplement →
Consider purchase·★★★★★
How we scored this▸
- Early research shows that turmeric’s active ingredient, curcumin, might help support memory and thinking in older adults with mild cognitive problems.
- Studies are small but suggest that taking curcumin may lead to small improvements in memory and attention.
- One study found that taking a specific form of curcumin twice a day for 18 months helped memory and focus in middle-aged and older people, whether or not they had signs of mild memory loss.
- More research is needed, but curcumin may offer modest brain health benefits as people age.
Browse 6 studies·1 meta-analysis
MetaCurcumin intervention for cognitive function in different types of people: A systematic review and meta-analysis2019n=289
A meta-analysis of 6 studies including 289 patients found that curcumin treated patients did not perform better than placebo in clinical tests of cognitive impairment (MMSE), and trended towards performing worse. In older adults, curcumin supplementation significantly improved memory. [10243]
- Effect
- Benefit
- Population
- Older adults
- Participants
- 289
RCTCurcumin supplementation and motor-cognitive function in healthy middle-aged and older adults2018n=19
A 3-month study of 39 healthy older adults found that curcumin supplementation did not improve cognitive or physical function as measured by endurance, mobility, fatigue, dexterity and grip strength. [10195]
- Effect
- No Benefit
- Duration
- 3 months
- Dose
- 2000 mg/day
- Population
- Postmenopausal women
- Participants
- 19
- Ages
- 18–65
RCTMemory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial2018n=19
An 18-month manufacturer-funded study found that curcumin (Theracurmin) improved brain health in older subjects. [10199]
- Effect
- Benefit
- Duration
- 18 months
- Dose
- 90 mg 2×/day
- Population
- Adults
- Participants
- 19
- Ages
- 51–84
RCTCurcumin and cognition: a randomised, placebo-controlled, double-blind study of community-dwelling older adults2016
In 96 community-dwelling older adults, 1500 mg/day Biocurcumax for 12 months prevented the 6-month Montreal Cognitive Assessment decline seen with placebo, with no other cognitive differences.
- Effect
- Benefit
- Duration
- 12 months
- Dose
- 1500 mg/day
- Population
- Older adults
RCTInvestigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population2015n=60
Randomized, double-blind, placebo‐controlled trial of 400 mg solid-lipid curcumin (Longvida®) in healthy older adults (60-85) assessing acute (1h,3h) and 4-week chronic effects on attention, working memory, and mood—demonstrating significant improvements in working memory, mood (fatigue, calmness, contentedness), and reduced total & LDL cholesterol.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 400 mg/day
- Population
- Healthy adults
- Participants
- 60
- Ages
- 60–85
RCTTurmeric improves post-prandial working memory in pre-diabetes independent of insulin2014n=48
A study of older people (>60) with newly diagnosed pre-diabetes given 1,000 mg turmeric found improvements in short-term numerical memory compared to 2 g cinnamon six hours following a high glycaemic meal (119 gram white bread). Working memory performance was inversely related to insulin resistance markers. [10196]
- Effect
- Benefit
- Dose
- 1 g
- Participants
- 48
GinkgoView supplement →
Consider purchase·★★★★★
How we scored this▸
- Most research shows that ginkgo does not help with memory problems related to aging.
- Some early studies suggested small benefits for people with mild memory issues, but larger and longer studies show that ginkgo does not improve memory or thinking in older adults with normal brain function.
- In one long-term study, taking ginkgo every day for 3.5 years also did not prevent memory decline in older people.
- Overall, ginkgo does not seem effective for slowing or preventing age-related memory loss.
Browse 12 studies
RCTEffect of Memo®, a natural formula combination, on Mini-Mental State Examination scores in patients with mild cognitive impairment2013n=66
In 66 patients with mild cognitive impairment, Memo (ginkgo 120 mg plus ginseng and royal jelly) for 4 weeks significantly improved MMSE scores versus baseline.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 120 mg/day
- Population
- Older adults
- Participants
- 66
RCTEffect of Western medicine therapy assisted by Ginkgo biloba tablet on vascular cognitive impairment of none dementia2012n=80
In 80 patients with vascular cognitive impairment, ginkgo biloba tablet 57.6 mg three times daily added to aspirin for 3 months improved cognitive scores versus aspirin alone.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 75 mg 3×/day
- Population
- Dementia patients
- Participants
- 80
RCTGinkgo biloba extract EGb 761® in dementia with neuropsychiatric features: a randomised, placebo-controlled trial to confirm the efficacy and safety of a daily dose of 240 mg2012n=202
In 410 dementia outpatients, ginkgo EGb 761 240 mg/day for 24 weeks significantly improved cognitive (SKT) and neuropsychiatric (NPI) scores versus placebo.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 240 mg/day
- Population
- Dementia patients
- Participants
- 202
RCTGinkgo biloba for preventing cognitive decline in older adults: a randomized trial2009n=1,545
In 3,069 community-dwelling adults aged 72–96, ginkgo biloba 120 mg twice daily for median 6.1 years did not reduce rate of global cognitive decline versus placebo.
- Effect
- No Benefit
- Dose
- 120 mg 2×/day
- Population
- Older adults
- Participants
- 1,545
- Ages
- 72–96
Clinical trialSafety and effectiveness of a traditional ginkgo fresh plant extract - results from a clinical trial2009n=12
In 59 elderly patients with mild cognitive impairment, fresh ginkgo extract 180 mg/day for 6 weeks improved cognitive symptom scores versus baseline with good tolerability.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 180 mg/day
- Population
- Older adults
- Participants
- 12
RCTGinkgo biloba special extract in dementia with neuropsychiatric features. A randomised, placebo-controlled, double-blind clinical trial2007n=400
In 400 patients with mild-to-moderate dementia, ginkgo EGb 761 for 22 weeks significantly improved cognitive and behavioral scores versus placebo in a double-blind trial.
- Effect
- Benefit
- Duration
- 22 weeks
- Population
- Dementia patients
- Participants
- 400
- Avg age
- ~50
RCTAn examination of the efficacy of Ginkgo biloba extract EGb761 on the neuropsychologic functioning of cognitively intact older adults2000
In 40 cognitively intact adults over 55, ginkgo EGb 761 180 mg/day for 6 weeks did not significantly improve neuropsychological test performance versus placebo.
- Effect
- No Benefit
- Duration
- 6 weeks
- Dose
- 180 mg/day
- Population
- Older adults
- Ages
- 55–86
RCTTreatment of age-related memory complaints with Ginkgo biloba extract: a randomized double blind placebo-controlled study1998n=197
In 241 cognitively intact older adults with memory complaints, ginkgo biloba extract for 24 weeks did not significantly improve memory or concentration versus placebo.
- Effect
- No Benefit
- Duration
- 24 weeks
- Population
- Older adults
- Participants
- 197
- Ages
- 55–86
RCTA placebo-controlled, double-blind, randomized trial of an extract of Ginkgo biloba for dementia. North American EGb Study Group1997n=309
In 309 patients with Alzheimer or multi-infarct dementia, ginkgo EGb 761 120 mg/day for 52 weeks showed modest cognitive benefits on ADAS-Cog versus placebo in intent-to-treat analysis.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 120 mg/day
- Population
- Older adults
- Participants
- 309
RCTProof of efficacy of the ginkgo biloba special extract EGb 761 in outpatients suffering from mild to moderate primary degenerative dementia of the Alzheimer type or multi-infarct dementia1996n=205
In 216 outpatients with Alzheimer-type or multi-infarct dementia, ginkgo EGb 761 240 mg/day for 24 weeks significantly improved cognitive and clinical global scores versus placebo.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 240 mg/day
- Population
- Older adults
- Participants
- 205
RCTA double-blind, placebo controlled study of Ginkgo biloba extract ('tanakan') in elderly outpatients with mild to moderate memory impairment1991n=27
In 27 elderly patients with mild memory impairment, ginkgo extract 120 mg/day for 24 weeks produced modest improvements on some psychometric tests versus placebo.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 120 mg/day
- Population
- Older adults
- Participants
- 27
- Ages
- >50
RCTA double-blind placebo-controlled trial of tanakan in the treatment of idiopathic cognitive impairment in the elderly1987
In elderly patients with idiopathic cognitive impairment, tanakan (ginkgo extract) was evaluated versus placebo in a double-blind trial; no abstract was available to confirm outcomes.
- Effect
- Benefit
- Population
- Older adults
Panax GinsengView supplement →
Consider purchase·★★★★★
How we scored this▸
- Panax ginseng is possibly effective for age-related cognitive decline.
- One study showed memory improvements when ginseng was taken along with vitamins and other supplements, but the study did not compare this to a placebo, so it’s unknown if the effects were caused by ginseng or the other ingredients.
- More research is needed.
Browse 16 studies
RCTEffects of Korean red ginseng on human gray matter volume and cognitive function: A voxel-based morphometry study2020n=25
An 8-week RCT in 51 healthy adults found 1000 mg/day Korean red ginseng did not significantly change gray matter volume or composite cognitive scores versus placebo.
- Effect
- Benefit
- Duration
- 8 weeks
- Dose
- 1000 mg/day
- Population
- Healthy adults
- Participants
- 25
RCTEfficacy of Panax ginseng Meyer Herbal Preparation HRG80 in Preventing and Mitigating Stress-Induced Failure of Cognitive Functions in Healthy Subjects: A Pilot, Randomized, Double-Blind, Placebo-Controlled Crossover Trial2020
A crossover pilot in 50 tired adults found hydroponic red ginseng improved cognitive processing and perceived stress versus placebo and traditional white ginseng after single and repeated doses.
- Effect
- Benefit
- Duration
- 12 days
- Population
- Healthy adults
RCTGinseng and Ginkgo Biloba Effects on Cognition as Modulated by Cardiovascular Reactivity: A Randomised Trial2016n=24
In 24 healthy adults, Ginkgo biloba (120–240 mg) improved executive function in women only; Panax ginseng (500–1000 mg) did not improve cognition.
- Effect
- No Benefit
- Dose
- 500–1000 mg/day ginseng or 120–240 mg/day Ginkgo
- Population
- Women
- Participants
- 24
- Avg age
- ~20.2
RCTEffects of Korean Red Ginseng on Cognitive and Motor Function: A Double-blind, Randomized, Placebo-controlled Trial2012
A 2-week RCT in 15 healthy young men found 4500 mg/day red ginseng did not significantly change Vienna test system or P300 cognitive measures versus placebo.
- Effect
- No Benefit
- Duration
- 2 weeks
- Dose
- 4500 mg/day
- Population
- Men
- Ages
- 19–25
Open-labelImprovement of cognitive deficit in Alzheimer's disease patients by long term treatment with korean red ginseng2011
An open-label extension in Alzheimer's patients found 4.5–9 g/day Korean red ginseng maintained improved MMSE and ADAS scores for up to 96 weeks after initial 24-week gains.
- Effect
- Benefit
- Dose
- 4.5 g/day
- Population
- Dementia patients
- Ages
- 50–80
RCTPanax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults2010n=30
In 30 healthy adults, 200–400 mg/day Panax ginseng G115 for 8 days improved working memory and mood versus placebo, with dose- and time-dependent effects.
- Effect
- Benefit
- Duration
- 8 days
- Dose
- 400 mg/day
- Population
- Healthy adults
- Participants
- 30
- Avg age
- ~23
RCTAn open-label trial of Korean red ginseng as an adjuvant treatment for cognitive impairment in patients with Alzheimer's disease2008n=31
A 12-week RCT in 61 Alzheimer's patients found 4.5–9 g/day Korean red ginseng as adjuvant therapy improved cognitive and clinical dementia ratings versus control.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 4.5 g/day
- Population
- Dementia patients
- Participants
- 31
RCTPanax ginseng enhances cognitive performance in Alzheimer disease2008n=58
An open-label 12-week RCT in 97 Alzheimer's patients found 4.5 g/day Panax ginseng improved ADAS and MMSE scores, with benefits persisting 12 weeks after discontinuation.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 4.5 g/day
- Population
- Dementia patients
- Participants
- 58
RCTEffects of Panax ginseng, consumed with and without glucose, on blood glucose levels and cognitive performance during sustained 'mentally demanding' tasks2006n=27
In 27 healthy adults, 200 mg ginseng G115 with or without glucose did not consistently improve cognitive performance on a demand test battery.
- Effect
- Benefit
- Dose
- 200 mg ginseng
- Population
- Young adults
- Participants
- 27
RCTSingle doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity2005n=30
In 30 healthy adults, single doses of 200–400 mg Panax ginseng G115 improved serial subtraction and mental fatigue scores and lowered blood glucose versus placebo.
- Effect
- Benefit
- Dose
- 200–400 mg/day
- Population
- Young adults
- Participants
- 30
Controlled trialImproved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginseng2004
In a crossover trial, guarana extract improved cognitive performance, with additional benefit when combined with Panax ginseng versus placebo.
- Effect
- Benefit
- Dose
- 9 mg
RCTAcute, dose-dependent cognitive effects of Ginkgo biloba, Panax ginseng and their combination in healthy young volunteers: differential interactions with cognitive demand2002
In healthy young adults, acute ginkgo, ginseng, and their combination produced task-dependent improvements in serial arithmetic performance versus placebo.
- Effect
- Benefit
- Dose
- 320 mg/day
- Population
- Young adults
- Avg age
- ~21
RCTModulation of cognition and mood following administration of single doses of Ginkgo biloba, ginseng, and a ginkgo/ginseng combination to healthy young adults2002n=20
In 20 healthy young adults, single doses of ginkgo 360 mg, ginseng 400 mg, or combined product produced modest acute improvements in some cognitive and mood measures versus placebo.
- Effect
- Benefit
- Dose
- 360 mg/day
- Population
- Healthy adults
- Participants
- 20
Clinical trialA double-masked study of the effects of ginseng on cognitive functions1996
A double-masked clinical trial evaluated ginseng effects on cognitive function in older adults, but published abstract details were unavailable in the batch record.
- Effect
- Benefit
- Population
- Healthy adults
RCTInfluence of a double blind pharmacological trial on two domains of well-being in subjects with age associated memory impairment1995n=60
A 9-month double-blind RCT in 60 adults with age-associated memory impairment found a ginseng-containing vitamin complex improved memory index and life satisfaction versus placebo.
- Effect
- Benefit
- Duration
- 9 months
- Population
- Older adults
- Participants
- 60
- Avg age
- ~61
Controlled trialA double-blind, placebo-controlled clinical study on the effect of a standardized ginseng extract on psychomotor performance in healthy volunteers1986n=16
A 12-week double-blind trial in 16 healthy men found standardized Korean ginseng G115 improved attention, processing, and reaction time versus placebo, with significant gains in mental arithmetic.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 100 mg 2×/day
- Population
- Men
- Participants
- 16
PhosphatidylserineView supplement →
Consider purchase·★★★★★
How we scored this▸
- Studies in older adults with age-related memory decline show that phosphatidylserine can help improve attention, alertness, verbal skills, and memory.
- Studies have used both bovine- and plant-based forms at 100 mg, taken three times a day for up to six months.
- While earlier studies mainly used phosphatidylserine from bovine sources, most supplements today are made from soy or cabbage, which also appear to support memory.
- In another study of elderly women with memory complaints, taking 1–3 capsules per day of a product containing soybean-derived phosphatidylserine (100 mg per capsule) plus DHA (19.5 mg) and EPA (6.5 mg) for 15 weeks modestly improved short-term memory and attention.
- Those who started with better cognitive function showed the greatest benefit.
Browse 7 studies
RCTPhosphatidylserine containing omega-3 Fatty acids may improve memory abilities in nondemented elderly individuals with memory complaints: results from an open-label extension study2014
This open-label extension study found that phosphatidylserine combined with omega-3 fatty acids may help maintain or improve memory performance in older adults with memory complaints. A 115-week open-label extension study including 122 elderly participants with memory complaints found that daily supplementation of 100 mg phosphatidylserine + 19.5 mg DHA + 6.5 mg EPA led to improvements in cognitive attention and memory.
- Effect
- Benefit
- Dose
- 100 mg/day
- Population
- Older adults
RCTPhosphatidylserine containing omega-3 fatty acids may improve memory abilities in non-demented elderly with memory complaints: a double-blind placebo-controlled trial2010n=157
In 157 elderly adults, phosphatidylserine with omega-3 (PS-DHA) for 15 weeks improved verbal immediate recall versus placebo, especially in better-performing subgroups.
- Effect
- Benefit
- Duration
- 15 weeks
- Dose
- 100 mg/day
- Population
- Older adults
- Participants
- 157
RCTSoybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints2010n=73
This randomized controlled study reported that soy-derived phosphatidylserine supplementation improved memory scores in older Japanese adults with subjective memory decline. A 6-month study including 73 participants aged 50 to 69 years old with memory complaints found that both 100 mg/day and 300 mg/day phosphatidylserine led to similar improvements in delayed verbal recall.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 300 mg/day
- Population
- Older adults
- Participants
- 73
- Ages
- 50–69
Controlled trialThe influence of soy-derived phosphatidylserine on cognition in age-associated memory impairment2001
In 120 older adults with age-associated memory impairment, soybean phosphatidylserine 300–600 mg/day for 12 weeks did not improve memory or cognitive test scores versus placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 300 mg/day
- Population
- Older adults
RCTAn open trial of plant-source derived phosphatydilserine for treatment of age-related cognitive decline2000
An open-label study of plant-source phosphatidylserine 300 mg/day for 12 weeks in 18 elderly adults reported improvements on most outcome measures, pending controlled confirmation.
- Duration
- 12 weeks
- Dose
- 300 mg/day
- Population
- Older adults
RCTCognitive decline in the elderly: a double-blind, placebo-controlled multicenter study on efficacy of phosphatidylserine administration1993n=69
In 494 elderly patients with cognitive decline, bovine phosphatidylserine 300 mg/day for 6 months improved behavioral and cognitive ratings versus placebo in a multicenter trial.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 300 mg/day
- Population
- Older adults
- Participants
- 69
- Ages
- 65–93
Controlled trialEffects of phosphatidylserine in age-associated memory impairment1991n=149
In 149 age-associated memory impairment patients, phosphatidylserine 300 mg/day for 12 weeks improved learning and memory task performance, especially in lower baseline performers.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 300 mg/day
- Population
- Older adults
- Participants
- 149
Vitamin B9 (Folate)View supplement →
Consider purchase·★★★★★
How we scored this▸
- Research shows that taking folic acid alone, with other B vitamins, or with fish oil (DHA) can help improve memory and thinking skills in older people with mild memory problems.
- Taking folic acid daily for 2 years increased IQ scores in one study.
- Smaller studies found that higher doses helped memory and attention in people with low folate levels.
- Taking folic acid with other B vitamins helped slow thinking decline and improved memory, especially in people with higher levels of a certain blood marker called homocysteine.
Browse 20 studies·5 meta-analyses
MetaEffects of folic acid supplementation on cognitive function and inflammation in elderly patients with mild cognitive impairment: A systematic review and meta-analysis of randomized controlled trials2024n=1,102
A meta-analysis of 1102 participants found that folic acid supplementation seems to have a positive impact on cognitive function in older adults with mild cognitive impairment, but further evidence of its effectiveness in improving inflammatory cytokines is needed from high-quality studies.
- Effect
- Benefit
- Population
- Older adults
- Participants
- 1,102
- Ages
- 65–80
Systematic reviewDoes folic acid supplementation have a positive effect on improving memory? A systematic review and meta-analysis of randomized controlled trials2022n=641
A meta-analysis of 641 participants found that 1 mg/day the overall results of nine trials with 641 participants, revealed that folic acid supplementation did not significantly change memory score compared to placebo (SMD: 0.12; 95% CI: -0.17, 0.40, p = 0.418; I 2 = 62.6%).
- Effect
- No Benefit
- Dose
- 1 mg/day
- Participants
- 641
- Ages
- 70+
RCTEffect of folic acid combined with docosahexaenoic acid intervention on mild cognitive impairment in elderly: a randomized double-blind, placebo-controlled trial2021n=240
A randomized trial of 240 older adults found that 800 μg/day for 6 months daily oral FA, DHA and their combined use for 6 months significantly improved the full-scale intelligence quotient (FSIQ) and some subtests of Wechsler Adult Intelligence Scale compared to the placebo.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 800 μg/day
- Population
- Older adults
- Participants
- 240
Influences of Folate Supplementation on Homocysteine and Cognition in Patients with Folate Deficiency and Cognitive Impairment2020n=45
A study of 45 patients with alzheimer's disease found that 5 mg/day for 28–63 days the degree of change in the MMSE score and basic Hcy or Hcy change was significantly positively correlated, while degree of hippocampal atrophy in MRI did not.
- Effect
- Benefit
- Duration
- 28–63 days
- Dose
- 5 mg/day
- Population
- Patients with Alzheimer's disease
- Participants
- 45
- Avg age
- ~80
RCTEffects of folic acid supplementation on cognitive function and Aβ-related biomarkers in mild cognitive impairment: a randomized controlled trial2019n=90
A randomized trial of 90 adults found that 400 mcg/day observational studies have frequently reported that low blood folate concentrations are associated with poor cognitive performance.
- Effect
- Benefit
- Duration
- 24 months
- Dose
- 400 mcg/day
- Population
- Adults
- Participants
- 90
RCTResults of 2-year vitamin B treatment on cognitive performance: secondary data from an RCT2014n=759
A randomized trial of 759 older adults found that 400 µg folic acid + 500 µg vitamin B12/day for 2 years hcy concentrations decreased 5.0 (95% confidence interval -5.3 to -4.7) µmol/L in the B-vitamin group and 1.3 (-1.6 to -0.9) µmol/L in the placebo group.
- Effect
- No Benefit
- Duration
- 2 years
- Dose
- 400 µg folic acid + 500 µg vitamin B12/day
- Population
- Older adults
- Participants
- 759
- Avg age
- ~74
RCTPreventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment2013
A randomized trial in older adults found that 0.8 mg folic acid + 20 mg vitamin B6 + 0.5 mg vitamin B12/day one approach is to modify nongenetic risk factors, for instance by lowering elevated plasma homocysteine using B vitamins.
- Effect
- Benefit
- Dose
- 0.8 mg folic acid + 20 mg vitamin B6 + 0.5 mg vitamin B12/day
- Population
- Older adults
RCTCognitive and clinical outcomes of homocysteine-lowering B-vitamin treatment in mild cognitive impairment: a randomized controlled trial2012n=133
A randomized trial of 133 mci patients found that 0.8 mg folic acid + 0.5 mg vitamin B12 + 20 mg vitamin B6/day the mean plasma total homocysteine was 30% lower in those treated with B vitamins relative to placebo.
- Effect
- Benefit
- Dose
- 0.8 mg folic acid + 0.5 mg vitamin B12 + 20 mg vitamin B6/day
- Population
- MCI patients
- Participants
- 133
- Ages
- ≥70
MetaEffect of homocysteine lowering treatment on cognitive function: a systematic review and meta-analysis of randomized controlled trials2012
A meta-analysis found that b-vitamin supplementation did not show an improvement in cognitive function for individuals with (SMD = 0.10, 95%CI -0.08 to 0.28) or without (SMD = -0.03, 95%CI -0.1 to 0.04) significant cognitive impairment.
- Effect
- No Benefit
MetaEffect of folic acid, with or without other B vitamins, on cognitive decline: meta-analysis of randomized trials2010n=2,835
A meta-analysis of 2835 participants found that the standardized mean difference in cognitive function test scores was 0.01 (95% confidence interval [95% CI], -0.08 to 0.10), or an increase of 1% (95% CI, -8% to 10%) of 1 standard deviation.
- Effect
- No Benefit
- Duration
- 6 months
- Participants
- 2,835
RCTA randomised double-blind placebo-controlled trial of folic acid supplementation of cholinesterase inhibitors in Alzheimer's disease2008n=23
A randomized trial of 23 dementia patients found that 1 mg folic acid/day there were no significant baseline differences or use of individual ChI between the two arms.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 1 mg folic acid/day
- Population
- Dementia patients
- Participants
- 23
- Avg age
- ~76
Systematic reviewFolic acid with or without vitamin B12 for the prevention and treatment of healthy elderly and demented people2008
A systematic review found that 800 mcg/day in comparing intervention with placebo, weighted mean differences and standardized mean difference or odds ratios were estimated.
- Effect
- Benefit
- Dose
- 800 mcg/day
- Population
- Older adults
RCTEffect of 3-year folic acid supplementation on cognitive function in older adults in the FACIT trial: a randomised, double blind, controlled trial2007n=818
A randomized trial of 818 adults found that the 3-year change in memory (difference in Z scores 0.132, 95% CI 0.032 to 0.233), information processing speed (0.087, 0.016 to 0.158) and sensorimotor speed (0.064, -0.001 to 0.129) were significantly better in the folic acid group than in the placebo group.
- Effect
- Benefit
- Duration
- 3 years
- Population
- Adults
- Participants
- 818
- Ages
- 50–70
ObservationalRelation of higher folate intake to lower risk of Alzheimer disease in the elderly2007
An observational study of 192 older adults found that the highest quartile of total folate intake was related to a lower risk of AD (hazard ratio, 0.5; 95% confidence interval, 0.3-0.9; P=.02 for trend) after adjustment for age, sex, education, ethnic group, the epsilon4 allele of apolipoprotein E, diabetes mellitus,.
- Population
- Older adults
ObservationalDietary folate and vitamin B12 intake and cognitive decline among community-dwelling older persons2005
A study of 3718 found that a faster rate of cognitive decline was also associated with high folate intake from food (P for trend = .04) and with folate vitamin supplementation of more than 400 microg/d compared with nonusers (beta = -.03, P<.001).
- Effect
- No Benefit
- Population
- Older adults
Reduced risk of Alzheimer's disease with high folate intake: the Baltimore Longitudinal Study of Aging2005n=57
A study of 57 older adults found that when these 3 vitamins were analyzed together, only total intake of folate at or above the RDA (RR, 0.45; 95% CI, 0.21 to 0.97) was associated with a significant decreased risk of AD.
- Effect
- Benefit
- Duration
- 7 days
- Population
- Older adults
- Participants
- 57
MetaA critical evaluation of the relationship between serum vitamin B, folate and total homocysteine with cognitive impairment in the elderly2004
A meta-analysis found that all three case control studies found that serum total homocysteine was significantly higher in cases when compared with controls, and there was wide variation for both serum vitamin B(12) and folate in both groups of participants.
- Population
- Older adults
- Ages
- 60+
Controlled trialFolic acid supplementation in dementia: a preliminary report2003n=11
A study of 11 dementia patients found that 10 mg/day however, there was a trend for the folate group to perform worse on two specific cognitive measures, suggesting a possible trend toward worsening of some cognitive abilities after the folic acid.
- Effect
- No Benefit
- Dose
- 10 mg/day
- Population
- Dementia patients
- Participants
- 11
RCTLow folate levels in the cognitive decline of elderly patients and the efficacy of folate as a treatment for improving memory deficits1998
A randomized trial in older adults found that our results from this preliminary study demonstrated that patients treated with folic acid for 60 days showed a significant improvement on both memory and attention efficiency when compared with a placebo group.
- Effect
- Benefit
- Duration
- 60 days
- Population
- Older adults
Folate and amine metabolites in senile dementia: a combined trial and biochemical study1971
A study found that folate and amine metabolites in senile dementia: a combined trial and biochemical study..
BlueberryView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research shows that taking blueberry supplements or powders might help older adults who have memory problems or mild cognitive decline.
- Some studies found that blueberries improve things like memory, learning, and thinking speed, especially after taking them for several months.
- However, blueberries do not improve all areas of brain function, and some benefits may be small or not consistent over time.
- Blueberries contain antioxidants that may protect the brain and help with inflammation and nerve health.
- People with more noticeable memory problems might get the most benefit from blueberry intake.
Browse 5 studies
RCTBlueberry Supplementation in Midlife for Dementia Risk Reduction2022
In 115 insulin-resistant adults aged 50–65 with subjective cognitive decline, 6 months of blueberry powder improved executive function (memory interference, lexical access) and reduced hyperinsulinemia but did not change whole-group cognition scores significantly.
- Effect
- Benefit
- Population
- Adults
- Ages
- 50–65
RCTA Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safety and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults2018n=30
In 122 older adults (65–80 years), 6 months of wild blueberry extract (100 mg/day WBE111) improved delayed word recognition on RAVLT at 3 months and lowered systolic BP versus placebo.
- Effect
- Benefit
- Duration
- 6 months
- Dose
- 100 mg/day
- Population
- Older adults
- Participants
- 30
- Ages
- 65–80
RCTDietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial2018n=24
In 37 older adults, 90 days of freeze-dried blueberry (24 g/day, ~1 cup equivalent) reduced repetition errors on verbal learning and switch costs on a task-switching test versus placebo.
- Effect
- Benefit
- Duration
- 90 days
- Dose
- 24 g/day
- Population
- Older adults
- Participants
- 24
- Ages
- 60–75
RCTCognitive response to fish oil, blueberry, and combined supplementation in older adults with subjective cognitive impairment2017
In older adults with subjective cognitive impairment, 24 weeks of fish oil or blueberry alone reported fewer cognitive symptoms and BB improved memory discrimination, but combined FO+BB did not enhance cognition as expected.
- Effect
- Benefit
- Population
- Adults
Open-labelBlueberry supplementation improves memory in older adults2010
In 9 older adults with early memory changes, 12 weeks of daily wild blueberry juice improved paired-associate learning and word list recall; trends toward lower depressive symptoms and glucose were also observed.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Older adults
Green TeaView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Drinking matcha or green tea for a few months did not improve overall thinking or memory in older adults in clinical studies.
- Some improvement in language skills was seen in women only.
- Larger studies looking at many people over time suggest that regularly drinking green tea may lower the risk of memory problems or dementia, especially in middle-aged and older adults.
- More research is needed to confirm these findings.
Browse 7 studies·1 meta-analysis
MetaThe Association between Green Tea Consumption and Cognitive Function: A Meta-Analysis of Current Evidence2025n=58,929
A meta-analysis of observational studies (58,929 participants, ages 50–69) found higher green tea consumption associated with lower risk of cognitive impairment.
- Effect
- Benefit
- Population
- Adults
- Participants
- 58,929
- Ages
- 50–69
RCTEffect of matcha green tea on cognitive functions and sleep quality in older adults with cognitive decline: A randomized controlled study over 12 months2024n=66
In a 12-month RCT of 66 older adults (ages 60–85), matcha green tea 2 g/day improved some cognitive test scores and sleep quality versus placebo.
- Effect
- Benefit
- Duration
- 12 months
- Dose
- 2 g/day
- Population
- Older adults
- Participants
- 66
- Ages
- 60–85
RCTEffect of Daily Intake of Green Tea Catechins on Cognitive Function in Middle-Aged and Older Subjects: A Randomized, Placebo-Controlled Study2020
In a 12-week RCT of middle-aged adults (ages 50–69), decaffeinated green tea catechins 336.4 mg/day did not significantly improve cognitive test scores versus placebo.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 336.4 mg/day
- Population
- Older adults
- Ages
- 50–69
RCTEffects of Matcha Green Tea Powder on Cognitive Functions of Community-Dwelling Elderly Individuals2020n=28
In a 12-week RCT of 28 community-dwelling elderly adults, matcha green tea powder 3 g/day improved cognitive function scores versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 3 g/day
- Population
- Women
- Participants
- 28
- Ages
- 60+
ObservationalConsumption of green tea, but not black tea or coffee, is associated with reduced risk of cognitive decline2014n=723
In a prospective study of 723 Japanese adults over 60, higher green tea consumption was associated with lower incidence of dementia and MCI over follow-up.
- Effect
- Benefit
- Duration
- 1–6 days
- Population
- Older adults
- Participants
- 723
- Ages
- 60+
RCTA combination of green tea extract and l-theanine improves memory and attention in subjects with mild cognitive impairment: a double-blind placebo-controlled study2011n=12
In a 16-week RCT of 91 adults with mild cognitive impairment, a green tea extract and L-theanine combination improved memory and attention scores versus placebo.
- Effect
- Benefit
- Duration
- 16 weeks
- Dose
- 1680 mg/day
- Population
- MCI patients
- Participants
- 12
- Avg age
- 57±9
ObservationalGreen tea consumption and cognitive function: a cross-sectional study from the Tsurugaya Project 12006
In a cross-sectional study of 1003 Japanese adults over 70, higher green tea consumption was associated with lower prevalence of cognitive impairment.
- Effect
- Benefit
- Population
- Older adults
- Ages
- ≥70
ResveratrolView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is unclear if resveratrol helps with memory or thinking problems related to aging.
- Some small studies in older adults show it might slightly improve memory and thinking skills after menopause or when taken with other ingredients, but other studies found no improvement.
- Higher doses may help with reaction speed but not other mental abilities.
- More research is needed.
Browse 4 studies·1 meta-analysis
RCTEffects of 90 Days of Resveratrol Supplementation on Cognitive Function in Elders: A Pilot Study2018n=32
In 32 sedentary older adults over 90 days, resveratrol 300 or 1000 mg/day did not significantly improve cognitive test scores versus placebo.
- Effect
- No Benefit
- Duration
- 90 days
- Dose
- 1000 mg/day
- Population
- Older adults
- Participants
- 32
- Ages
- 65–93
RCTEffects of resveratrol on memory performance, hippocampus connectivity and microstructure in older adults - A randomized controlled trial2018
In 60 older adults over 26 weeks, resveratrol 200 mg/day did not significantly improve memory performance or hippocampal connectivity versus placebo.
- Effect
- No Benefit
- Duration
- 26 weeks
- Dose
- 200 mg/day
- Population
- Older adults
- Ages
- 60–79
MetaResveratrol Supplementation in Patients with Non-Alcoholic Fatty Liver Disease: Systematic Review and Meta-analysis2017n=158
A meta-analysis of NAFLD RCTs (158 participants pooled) found resveratrol significantly reduced ALT and AST versus placebo, with inconsistent effects on liver fat.
- Effect
- Benefit
- Population
- Patients with NAFLD
- Participants
- 158
RCTEffects of resveratrol on memory performance, hippocampal functional connectivity, and glucose metabolism in healthy older adults2014n=46
In 46 healthy older adults over 26 weeks, resveratrol 200 mg/day improved memory performance and hippocampal functional connectivity versus matched placebo controls.
- Effect
- Benefit
- Dose
- 200 mg/day
- Population
- Older adults
- Participants
- 46
- Ages
- 50–75
CaffeineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Caffeine shows a moderate protective effect against age-related cognitive decline, especially in mild cases.
- A large review of 13 studies with nearly 95,000 participants found that higher caffeine intake was linked to a 16% slower rate of cognitive decline, including a 19% lower risk of dementia and a 22% lower risk of MCI.
- The benefits may come from caffeine’s ability to boost alertness, attention, and brain adaptability.
- One study even found that elderly women consuming over 370 mg of caffeine daily performed cognitively like someone seven years younger.
- Moderate caffeine consumption could be a simple and low-risk way to support brain health as people age.
Browse 1 study·1 meta-analysis
MetaMeta-Analysis on the Effects of Caffeine on Neurodegenerative Cognitive Decline2020n=94,880
A meta-analysis of 13 prospective cohort studies (94,880 participants) found higher vs lower caffeine intake associated with lower risk of age-related cognitive disorders (pooled RR 0.84, 95% CI 0.75–0.93), driven mainly by dementia (RR 0.81) and MCI (RR 0.78); AD and cognitive-decline subgroups were not significant alone.
- Effect
- Benefit
- Population
- Adults
- Participants
- 94,880
Algal OilView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain if algal oil helps with age-related memory and thinking problems.
- One large study found algal oil with DHA improved some types of memory and learning, but not other thinking skills.
- Another study in older adults over 70 found algal oil did not improve overall cognitive scores, even when taken with vitamin D or exercise.
Browse 2 studies
RCTEffect of Vitamin D Supplementation, Omega-3 Fatty Acid Supplementation, or a Strength-Training Exercise Program on Clinical Outcomes in Older Adults: The DO-HEALTH Randomized Clinical Trial2020n=275
The DO-HEALTH RCT in 2157 adults aged 70+ found 3 years of omega-3 (1 g/day), vitamin D, or exercise did not significantly improve blood pressure, cognition, fractures, or infection rates versus placebo.
- Effect
- No Benefit
- Duration
- 3 years
- Dose
- 1 g/day
- Population
- Women
- Participants
- 275
- Avg age
- ~70
RCTBeneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline2010n=485
An RCT in 485 adults aged 55+ with age-related cognitive decline found DHA 900 mg/day for 24 weeks reduced visuospatial learning errors and improved verbal recognition memory versus placebo.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 900 mg/day
- Population
- Healthy adults
- Participants
- 485
- Ages
- ≥55
AstaxanthinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain if astaxanthin by itself helps cognitive decline with age.
- One small study found that a supplement combining astaxanthin and tocotrienols taken daily for 12 weeks improved memory in adults over 40 with mild forgetfulness compared to placebo.
- The study was funded by the supplement company.
Browse 1 study
RCTCognitive function improvement with astaxanthin and tocotrienol intake: a randomized, double-blind, placebo-controlled study2020n=18
In 36 Japanese adults with perceived memory decline over 12 weeks, astaxanthin plus tocotrienols improved composite and verbal memory on Cognitrax versus placebo.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Healthy adults
- Participants
- 18
Beta-AlanineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking beta-alanine supplements daily for about 10 weeks may help improve cognitive performance and reduce depression in older adults who have borderline or low cognitive function.
- A study showed that people with below-average memory and thinking scores at the start of the study experienced significant improvements after taking beta-alanine compared to a placebo.
- Beta-alanine did not help people who already had normal cognitive abilities, nor did it affect mood, anxiety, or physical strength.
- Supplementation was generally safe and well tolerated in this population.
Browse 1 study
RCTRole of β-Alanine Supplementation on Cognitive Function, Mood, and Physical Function in Older Adults; Double-Blind Randomized Controlled Study2023n=100
A 10-week RCT of 100 older adults found 2.4 g/day beta-alanine improved MoCA scores in participants with baseline scores ≤26 and reduced geriatric depression scale scores.
- Effect
- Benefit
- Duration
- 10 weeks
- Dose
- 2.4 g/day
- Population
- Older adults
- Participants
- 100
Fo-TiView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A small study in people with mild memory problems related to aging found that taking a supplement with fo-ti root and Panax ginseng three times a day for three months helped improve memory.
- Because this was a combination product and the evidence is limited, more research is needed to know how much benefit fo-ti provides on its own.
Browse 1 study
RCT[Clinical study on a randomized, double-blind control of Shenwu gelatin capsule in treatment of mild cognitive impairment]2007n=83
In a 3-month double-blind RCT of 166 patients with mild cognitive impairment, Shenwu gelatin capsule (containing ginseng and fleeceflower root) improved memory quotient similarly to aniracetam.
- Effect
- Benefit
- Duration
- 3 months
- Population
- MCI patients
- Participants
- 83
SeleniumView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if taking selenium by mouth helps prevent memory or thinking problems as people age.
- One study found that older adults with lower selenium levels in their blood were more likely to have worse thinking skills than those with higher selenium levels.
Browse 2 studies
ObservationalA cross-sectional study of blood selenium concentration and cognitive function in elderly Americans: National Health and Nutrition Examination Survey 2011-20142020n=2,068
In 2068 elderly Americans, lower whole-blood selenium was associated with lower cognitive scores in NHANES 2011–2014 cross-sectional analysis.
- Effect
- Benefit
- Population
- Older adults
- Participants
- 2,068
RCTA Phase IIa Randomized Control Trial of VEL015 (Sodium Selenate) in Mild-Moderate Alzheimer's Disease2016n=20
A 24-week phase IIa RCT in 40 mild-to-moderate Alzheimer's patients found sodium selenate was safe but exploratory cognitive and biomarker endpoints did not clearly establish efficacy.
- Effect
- Benefit
- Duration
- 24 weeks
- Dose
- 30 mg/day
- Population
- Patients with Alzheimer's disease
- Participants
- 20
- Ages
- ≥55
SulforaphaneView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It's not clear if taking sulforaphane helps improve thinking skills in older adults.
- In a small study, taking a supplement from broccoli seeds for 12 weeks slightly improved memory and how quickly people could think.
- Some participants also did daily brain training, but doing both the supplement and brain training didn't seem to work better than doing just one of those.
Browse 1 study
RCTBrain Training and Sulforaphane Intake Interventions Separately Improve Cognitive Performance in Healthy Older Adults, Whereas a Combination of These Interventions Does Not Have More Beneficial Effects: Evidence from a Randomized Controlled Trial2021n=144
In healthy older adults, combined brain training and sulforaphane intake improved some cognitive performance measures versus single interventions in this randomized study.
- Effect
- Benefit
- Duration
- 12 weeks
- Population
- Older adults
- Participants
- 144
- Avg age
- ~67.71
TheanineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain whether taking L-theanine helps improve thinking and memory in older adults.
- One small study with healthy adults aged 50 to 69 found that taking 101 mg of L-theanine daily for 12 weeks didn’t improve general mental function tests.
- But taking a single dose might temporarily improve memory and reaction time during testing.
Browse 1 study
RCTEffects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study2021n=50
A randomized placebo-controlled study showing that single-dose L-theanine improved certain measures of attention and cognitive performance in middle-aged and older adults. A 12-wk manufacturer-funded study (ITO EN, Ltd.) of 50 healthy participants (aged 50-69 yrs) comparing the effects of a single dose of L-theanine (100.6 mg) to 12-weeks of L-theanine supplementation (100.6 mg/day) found that a single dose of L-theanine was effective for reducing reaction time and improving cognitive function. After 12 weeks of regular intake, there were no changes in attention but there was a trend towards reduced reaction time.
- Effect
- Benefit
- Dose
- 100.6 mg/day
- Population
- Adults
- Participants
- 50
- Ages
- 50–69
Whey ProteinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Evidence is insufficient for this condition.
Browse 1 study
RCTEffect of Supplementation of a Whey Peptide Rich in Tryptophan-Tyrosine-Related Peptides on Cognitive Performance in Healthy Adults: A Randomized, Double-Blind, Placebo-Controlled Study2018n=101
In an RCT of 101 participants, 20 g/day, for 12 weeks, further studies will elucidate the relationship among cognitive improvement, whey peptides, and psychological fatigue.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 20 g/day
- Population
- Healthy adults
- Participants
- 101
- Ages
- 45–65
LuteinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Some studies suggest that taking lutein (10–12 mg) with zeaxanthin (2 mg) or with DHA (800 mg) may help improve certain brain functions, like memory, attention, or word recall, especially in adults over 40.
- However, not all studies show benefits, and in some long-term research no improvements in memory or thinking skills were seen.
- Eating more foods rich in lutein and zeaxanthin is also linked with better word recall in older adults.
- Overall, the evidence is mixed, and more research is needed to know if lutein really helps with memory and cognition as people age.
Browse 5 studies
RCTThe Effects of Lutein and Zeaxanthin Supplementation on Cognitive Function in Adults With Self-Reported Mild Cognitive Complaints: A Randomized, Double-Blind, Placebo-Controlled Study2022n=90
In 90 adults aged 40–75 with self-reported cognitive complaints, 6 months of 10 mg lutein plus 2 mg zeaxanthin daily did not significantly improve cognitive function versus placebo.
- Effect
- No Benefit
- Dose
- 10 mg lutein + 2 mg zeaxanthin/day
- Population
- Adults
- Participants
- 90
- Ages
- 40–75
ObservationalDietary lutein and zeaxanthin are associated with working memory in an older population2020n=6,390
An observational study in older US adults found higher dietary lutein and zeaxanthin intake associated with better working memory on word-recall tests.
- Effect
- Benefit
- Dose
- 32 mg/day
- Population
- Older adults
- Participants
- 6,390
- Ages
- 50+
RCTEffects of Lutein/Zeaxanthin Supplementation on the Cognitive Function of Community Dwelling Older Adults: A Randomized, Double-Masked, Placebo-Controlled Trial2017n=51
In 62 older adults, 12 mg/day lutein plus zeaxanthin for 6 months did not significantly improve cognitive function versus placebo.
- Effect
- No Benefit
- Duration
- 6 months
- Dose
- 12 mg/day
- Population
- Adults
- Participants
- 51
- Ages
- 50+
RCTEffect of Omega-3 Fatty Acids, Lutein/Zeaxanthin, or Other Nutrient Supplementation on Cognitive Function: The AREDS2 Randomized Clinical Trial2015n=3,501
The AREDS2 RCT found omega-3 or lutein/zeaxanthin supplementation for ~5 years did not slow cognitive decline in older adults at risk of AMD.
- Effect
- No Benefit
- Duration
- 5 years
- Dose
- 1 g
- Population
- Women
- Participants
- 3,501
- Avg age
- ~72.7
RCTCognitive findings of an exploratory trial of docosahexaenoic acid and lutein supplementation in older women2008n=14
In 49 older women in a 4-month trial, 800 mg/day DHA, 12 mg/day lutein, or both did not clearly improve cognitive test performance versus placebo.
- Effect
- Benefit
- Dose
- 800 mg/day
- Population
- Postmenopausal women
- Participants
- 14
- Ages
- 60–80
Vitamin B12View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking vitamin B12 supplements, alone or with other B vitamins like folic acid and B6, does not seem to improve memory or thinking skills in people over 65 who do not have cognitive problems.
- Even older adults with low vitamin B12 levels do not appear to get benefits in brain function from these supplements.
- Vitamin B12 is not recommended to prevent age-related cognitive decline.
Browse 5 studies·2 meta-analyses
MetaEffects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression2021n=6,276
A meta-analysis of 6276 participants found that in most cases, such complaints are not associated with overt vitamin B12 deficiency or advanced neurological disorders and the effectiveness of vitamin B12 supplementation in such cases is uncertain.
- Effect
- No Benefit
- Population
- Adults
- Participants
- 6,276
RCTResults of 2-year vitamin B treatment on cognitive performance: secondary data from an RCT2014n=759
A randomized trial of 759 older adults found that 400 µg folic acid + 500 µg vitamin B12/day for 2 years hcy concentrations decreased 5.0 (95% confidence interval -5.3 to -4.7) µmol/L in the B-vitamin group and 1.3 (-1.6 to -0.9) µmol/L in the placebo group.
- Effect
- No Benefit
- Duration
- 2 years
- Dose
- 400 µg folic acid + 500 µg vitamin B12/day
- Population
- Older adults
- Participants
- 759
- Avg age
- ~74
MetaEffect of homocysteine lowering treatment on cognitive function: a systematic review and meta-analysis of randomized controlled trials2012
A meta-analysis found that b-vitamin supplementation did not show an improvement in cognitive function for individuals with (SMD = 0.10, 95%CI -0.08 to 0.28) or without (SMD = -0.03, 95%CI -0.1 to 0.04) significant cognitive impairment.
- Effect
- No Benefit
Systematic reviewVitamin B6, B12, and folic acid supplementation and cognitive function: a systematic review of randomized trials2007
A systematic review of 3 studies found that six trials of combinations of the B vitamins all concluded that the interventions had no effect on cognitive function.
- Effect
- No Benefit
RCTRandomized trial of the effect of supplementation on the cognitive function of older people with subnormal cobalamin levels1998
A randomized trial in older adults found that supplemented subjects improved in performance IQ, but the amount of improvement was not significantly more than that of control subjects.
- Effect
- No Benefit
- Duration
- 4 months
- Population
- Older adults
- Ages
- 60+
Vitamin B6View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Research shows that taking vitamin B6 along with folic acid and vitamin B12 does not help improve thinking or memory skills in older adults, based on current studies.
Browse 3 studies·1 meta-analysis
MetaEffect of homocysteine lowering treatment on cognitive function: a systematic review and meta-analysis of randomized controlled trials2012
A meta-analysis found that b-vitamin supplementation did not show an improvement in cognitive function for individuals with (SMD = 0.10, 95%CI -0.08 to 0.28) or without (SMD = -0.03, 95%CI -0.1 to 0.04) significant cognitive impairment.
- Effect
- No Benefit
Systematic reviewVitamin B6, B12, and folic acid supplementation and cognitive function: a systematic review of randomized trials2007
A systematic review of 3 studies found that six trials of combinations of the B vitamins all concluded that the interventions had no effect on cognitive function.
- Effect
- No Benefit
RCTA controlled trial of homocysteine lowering and cognitive performance2006n=276
A randomized trial of 276 healthy adults found that 10 mg on average, during the course of the study, the plasma homocysteine concentration was 4.36 micromol per liter (95 percent confidence interval, 3.81 to 4.91 micromol per liter) lower in the vitamin group than in the placebo group (P<0.001).
- Effect
- No Benefit
- Dose
- 10 mg
- Population
- Healthy adults
- Participants
- 276
- Ages
- 65+
CholineView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is not clear if taking choline supplements helps with memory problems related to aging.
- Some studies show no memory improvement from choline taken several times a day for a few weeks.
- However, people over 60 who eat moderate amounts of choline in their diet (around 187 to 400 mg daily) tend to have better cognitive abilities and are less likely to have memory problems than those who eat less.
- Eating more than 400 mg daily does not seem to add extra benefits.
Browse 4 studies
RCTEffects of an 8-week intake of lysolecithin on cognitive function and concentrations of blood choline and lysophosphatidylcholine: a randomized, double-blinded, placebo-controlled trial2025n=23
In 23 healthy adults aged 40–74, 8 weeks of lysolecithin (480 mg LPC) did not significantly improve memory versus placebo, though plasma choline and LPC18:2 rose slightly and tolerability was good.
- Effect
- No Benefit
- Duration
- 8 weeks
- Population
- Healthy adults
- Participants
- 23
- Ages
- 40–74
RCTEffects of egg yolk choline intake on cognitive functions and plasma choline levels in healthy middle-aged and older Japanese: a randomized double-blinded placebo-controlled parallel-group study2023n=41
In 41 Japanese adults aged 60–80, 300 mg/day egg yolk choline for 12 weeks improved verbal memory scores versus placebo but lowered processing speed and physical quality-of-life scores at 6 weeks.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 300 mg/day
- Population
- Healthy adults
- Participants
- 41
- Ages
- 60+
ObservationalCholine Intake Correlates with Cognitive Performance among Elder Adults in the United States2021n=2,393
In 2,393 US adults aged 60+, total choline intake of 187–399 mg/day was associated with about 30–50% lower odds of low cognitive performance on word learning and fluency tests versus the lowest intake tertile.
- Effect
- Benefit
- Dose
- 399.50 mg/day
- Population
- Older adults
- Participants
- 2,393
- Ages
- 60+
Controlled trialCholine chloride effects on memory in the elderly1980n=10
In 10 adults over age 60, 8 g/day choline chloride for 21 days did not significantly improve memory storage, retrieval, or digit span versus placebo periods.
- Effect
- No Benefit
- Duration
- 21 days
- Dose
- 8 g/day
- Population
- Older adults
- Participants
- 10
- Ages
- 60+
ZeaxanthinView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is not clear if taking zeaxanthin by mouth helps prevent thinking decline with age.
- Studies in adults aged 40 to 75 found that taking zeaxanthin with lutein for 6 months helped some parts of visual memory but did not improve other mental abilities.
- Early research suggests that taking the same supplement for one year may slightly improve attention and flexible thinking in older adults.
- Eating more lutein and zeaxanthin in the diet has been linked to better memory for words in people over 50.
- However, a longer study over 5 years in older adults taking zeaxanthin and lutein along with other vitamins showed no clear improvement in memory or speech skills compared to only vitamins.
Browse 4 studies
RCTThe Effects of Lutein and Zeaxanthin Supplementation on Cognitive Function in Adults With Self-Reported Mild Cognitive Complaints: A Randomized, Double-Blind, Placebo-Controlled Study2022n=90
In 90 adults aged 40–75 with self-reported cognitive complaints, 6 months of 10 mg lutein plus 2 mg zeaxanthin daily did not significantly improve cognitive function versus placebo.
- Effect
- No Benefit
- Duration
- 6 months
- Dose
- 10 mg lutein + 2 mg zeaxanthin/day
- Population
- Adults
- Participants
- 90
- Ages
- 40–75
ObservationalDietary lutein and zeaxanthin are associated with working memory in an older population2020n=6,390
An observational study in older US adults found higher dietary lutein and zeaxanthin intake associated with better working memory on word-recall tests.
- Effect
- Benefit
- Dose
- 32 mg/day
- Population
- Older adults
- Participants
- 6,390
- Ages
- 50+
RCTEffects of Lutein/Zeaxanthin Supplementation on the Cognitive Function of Community Dwelling Older Adults: A Randomized, Double-Masked, Placebo-Controlled Trial2017n=51
In 62 older adults, 12 mg/day lutein plus zeaxanthin for 6 months did not significantly improve cognitive function versus placebo.
- Effect
- No Benefit
- Duration
- 6 months
- Dose
- 12 mg/day
- Population
- Adults
- Participants
- 51
- Ages
- 50+
RCTEffect of Omega-3 Fatty Acids, Lutein/Zeaxanthin, or Other Nutrient Supplementation on Cognitive Function: The AREDS2 Randomized Clinical Trial2015n=3,501
The AREDS2 RCT found omega-3 or lutein/zeaxanthin supplementation for ~5 years did not slow cognitive decline in older adults at risk of AMD.
- Effect
- No Benefit
- Duration
- 5 years
- Dose
- 1 g
- Population
- Women
- Participants
- 3,501
- Avg age
- ~72.7
BilberryView supplement →
Do not purchase·★★★★★
How we scored this▸
- Bilberry supplements have mainly been studied when combined with other ingredients, so it is unclear if bilberry alone helps memory or thinking.
- In a small study, older men who drank bilberry and red grape juice twice a day for 9 weeks did not have better memory or motor skills than those who drank a placebo.
- However, the juice did reduce some markers of inflammation in their blood, which might be helpful for brain health over a longer time.
- More research is needed to know if these juices can improve memory over time.
Browse 1 study
RCTBilberry/red grape juice decreases plasma biomarkers of inflammation and tissue damage in aged men with subjective memory impairment — a randomized clinical trial2021n=60
In 60 men aged ≥67 with subjective memory impairment, 9 weeks of daily bilberry/red grape juice lowered plasma inflammation markers (IL-6, IL-9, IL-10, TNF-α) and LDH versus placebo but did not improve cognitive test scores.
- Effect
- No Benefit
- Population
- Men
- Participants
- 60
- Ages
- 67+
LecithinView supplement →
Do not purchase·★★★★★
How we scored this▸
- In a small study of healthy adults aged 64 and older, taking 26 grams of lecithin each day for 5 weeks, either alone or with another drug called physostigmine, did not improve memory compared with a placebo.
Browse 1 study
RCTMemory decline in the aged: treatment with lecithin and physostigmine1982
In normal aged subjects, 5 weeks of lecithin then placebo in a crossover study did not improve memory or learning; physostigmine infusion also did not help.
- Effect
- No Benefit
- Duration
- 5 weeks
ProbioticsView supplement →
Do not purchase·★★★★★
How we scored this▸
- Probiotics have no meaningful benefit for Age-related cognitive decline.
Browse 1 study·1 meta-analysis
RCTThe effect of probiotics on select cognitive domains in mild cognitive impairment and Alzheimer's disease: A systematic review and meta-analysis2024
A meta-analysis of 10 probiotic RCTs in MCI/AD found no significant overall cognitive benefit on MMSE (SMD 0.28, p=0.38) or MoCA (SMD 0.51, p=0.33).
- Effect
- No Benefit
- Duration
- 8–24 weeks
- Population
- Adults with MCI or Alzheimer's disease
Vitamin DView supplement →
Do not purchase·★★★★★
How we scored this▸
- Taking vitamin D3 (cholecalciferol) daily at 2000 IU for 2-3 years does not prevent memory or thinking decline in older adults living in the community.
- There may be a small benefit in Black individuals, but overall, vitamin D does not improve cognitive decline compared to no treatment.
Browse 2 studies
RCTImpact of Vitamin D Supplementation on Cognition in Adults With Mild to Moderate Vitamin D Deficiency: Outcomes From the VitaMIND Randomized Controlled Trial2025n=620
In the VitaMIND RCT of 620 adults ≥50 with mild vitamin D deficiency given 2400 IU/day for 24 months, vitamin D did not improve executive function or other cognitive outcomes.
- Effect
- No Benefit
- Duration
- 24 months
- Dose
- 2400 IU/day
- Population
- Older adults
- Participants
- 620
- Ages
- 50+
RCTEffect of vitamin D on cognitive decline: results from two ancillary studies of the VITAL randomized trial2021
VITAL ancillary analyses in 4,218 older adults given 2000 IU/day for 2–3 years found no overall cognitive benefit, though Black participants showed modest maintenance on global scores.
- Effect
- No Benefit
- Dose
- 2000 IU/day
- Population
- Adults
- Ages
- 2–3
Alpha-Lipoic AcidView supplement →
Do not purchase·★★★★★
How we scored this▸
- A small study in older adults found that taking 600 mg of alpha-lipoic acid daily for 12 weeks did not significantly improve memory or thinking skills.
- While early lab studies suggest potential brain benefits, real-world evidence in older adults without dementia is limited and mixed.
- More research is needed to know if alpha-lipoic acid helps with memory as people age.
Browse 1 study
Open-labelCognitive and Mood Effect of Alpha-Lipoic Acid Supplementation in a Nonclinical Elder Sample: An Open-Label Pilot Study2023
12-week open-label pilot in older adults given 600 mg/day ALA found no significant cognitive or mood improvements; one dropout for GI side effects.
- Effect
- No Benefit
- Duration
- 12 weeks
- Dose
- 600 mg/day
- Population
- Older adults
- Avg age
- 85±6
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Vitamin B9 (Folate) | ★★★★★68% | 20 | 5 | 16% |
| Panax Ginseng | ★★★★★68% | 16 | 0 | 13% |
| Ginkgo | ★★★★★68% | 12 | 0 | 10% |
| Acetyl-L-Carnitine | ★★★★★72% | 7 | 1 | 6% |
| Green Tea | ★★★★★52% | 7 | 1 | 6% |
| Phosphatidylserine | ★★★★★68% | 7 | 0 | 6% |
| Curcumin | ★★★★★72% | 6 | 1 | 5% |
| Blueberry | ★★★★★52% | 5 | 0 | 4% |
| Lutein | ★★★★★40% | 5 | 0 | 4% |
| Vitamin B12 | ★★★★★40% | 5 | 2 | 4% |
| Choline | ★★★★★36% | 4 | 0 | 3% |
| Citicoline | ★★★★★72% | 4 | 0 | 3% |
| Resveratrol | ★★★★★52% | 4 | 1 | 3% |
| Zeaxanthin | ★★★★★36% | 4 | 0 | 3% |
| Vitamin B6 | ★★★★★40% | 3 | 1 | 2% |
| Algal Oil | ★★★★★44% | 2 | 0 | 2% |
| Selenium | ★★★★★44% | 2 | 0 | 2% |
| Vitamin D | ★★★★★32% | 2 | 0 | 2% |
| Alpha-Lipoic Acid | ★★★★★24% | 1 | 0 | <1% |
| Astaxanthin | ★★★★★44% | 1 | 0 | <1% |
| Beta-Alanine | ★★★★★44% | 1 | 0 | <1% |
| Bilberry | ★★★★★32% | 1 | 0 | <1% |
| Caffeine | ★★★★★48% | 1 | 1 | <1% |
| Fo-Ti | ★★★★★44% | 1 | 0 | <1% |
| Lecithin | ★★★★★32% | 1 | 0 | <1% |
| Probiotics | ★★★★★32% | 1 | 1 | <1% |
| Sulforaphane | ★★★★★44% | 1 | 0 | <1% |
| Theanine | ★★★★★44% | 1 | 0 | <1% |
| Whey Protein | ★★★★★44% | 1 | 0 | <1% |