Cognitive decline may feel like an inevitable part of aging, but it doesn’t have to be. Your brain is incredibly resilient and adaptable, and given the right support, you can stay sharp, focused, and mentally clear well into your later years.
This is a topic I’ve been exploring deeply in my practice because so many people are searching for proactive ways to protect their brain health. And that’s truly encouraging—because the choices you make today can profoundly impact your cognitive function in the years to come.
Small but significant steps like nourishing your brain with the right nutrients, supporting detoxification, reducing inflammation, and optimizing mitochondrial health, can all make a big difference in your brain health.
How Can You Support Brain Health?
Ideally, the best place to start is to work with a functional medicine practitioner who can assess your unique body chemistry, lifestyle, and genetics to identify any underlying factors—like inflammation, toxin exposure, or nutrient deficiencies—that may be impacting your cognitive health.
If that is not an option for you – you can still take significant action by making key healthy lifestyle choices that support brain health. And one of the simplest and most effective things you can do is make sure your brain is getting the right nutrients.
Even with a great diet, most people aren’t getting enough key vitamins, minerals, and antioxidants needed for optimal brain function. And studies show that nutrient deficiencies are linked to memory loss, cognitive impairment, and even dementia.
The encouraging news is that you have the power to protect your brain. Emerging research also continues to show that lifestyle choices, targeted nutrition, and proactive health strategies can significantly reduce the risk of cognitive decline.
In this blog, you’ll learn:
- Latest Research on Alzheimer’s and neurodegenerative disease
- The 12 best supplements to support brain health
- How each one works in the brain
- Clinical research backing their benefits
Growing Statistics of Neurodegenerative Diseases
Dementia and Alzheimer’s disease are on the rise. Chances are, you know someone who has been affected by this devastating condition.
A staggering 6.7 million Americans over the age of 65 are living with Alzheimer’s disease, a number that is projected to double to 13.8 million by 2060. This sharp rise signals an urgent need to shift our focus from simply trying to manage the disease to actively preventing cognitive decline before it begins.
Even more concerning, deaths related to Alzheimer’s disease have skyrocketed—increasing by over 145% in the last two decades. This statistic underscores the devastating impact that neurodegenerative diseases have, not just on individuals, but on entire families, caregivers, and healthcare systems. While these numbers are staggering, they are not inevitable.
By focusing on brain-supporting nutrients, reducing inflammation, optimizing mitochondrial function, and addressing toxin exposure, you can take meaningful steps today to safeguard your brain health for years to come. It’s never too early—or too late—to prioritize cognitive wellness.
The Role of Toxins in Alzheimer’s Disease
Before we dive into the supplements to support brain health, it is worth discussing some of the factors linked to Alzheimer’s and dementia. And while the exact causes of Alzheimer’s remain unclear, research increasingly points to a combination of genetic, environmental, and lifestyle factors that contribute to the disease.
One major area of concern is toxins, which can impair brain function, promote inflammation, and accelerate neurodegeneration.
Several environmental toxins have been implicated in cognitive decline and Alzheimer’s disease, including:
- Heavy metals (lead, mercury, aluminum, cadmium) – These accumulate in the brain and have been linked to oxidative stress, mitochondrial dysfunction, and neuroinflammation, all of which are seen in Alzheimer’s patients.
- Pesticides & herbicides – Chemicals like glyphosate and organophosphates have been shown to disrupt neurotransmitter function and contribute to neurotoxicity.
Mold & mycotoxins – Exposure to toxic mold can lead to chronic inflammation, immune dysregulation, and cognitive impairment. - Air pollution & industrial chemicals – Fine particulate matter (PM2.5), volatile organic compounds (VOCs), and other pollutants have been associated with an increased risk of neurodegenerative diseases.
When you are aware of how big of a factor these toxins are, you can take action to reduce your exposures and support detoxification – which are significant actions to help slow cognitive decline and protect your long-term brain health.
You Have the Power to Protect Your Brain
The encouraging news is that Alzheimer’s and cognitive decline are not just inevitable consequences of aging—they are complex processes influenced by multiple factors that can be addressed proactively.
Dr. Bredesen’s groundbreaking research, along with emerging studies in functional medicine, continues to show that lifestyle choices, targeted nutrition, and a personalized, multi-faceted approach can significantly reduce the risk of neurodegeneration.
One key component? Supplementation. Based on research and my clinical experience, targeted nutrients play a critical role in brain health, cognitive function, and neuroprotection.
Essential vitamins, antioxidants, omega-3s, and brain-supportive compounds can reduce inflammation, enhance mitochondrial function, and promote neurotransmitter balance—all of which are vital in protecting the brain from decline.
By combining science-backed supplementation with strategic lifestyle interventions, we have a powerful toolkit to not only slow cognitive decline but actively support brain repair and function.
The sooner you take action, the greater your ability to preserve memory, clarity, and lifelong cognitive resilience.
It’s never too early—or too late—to start protecting your brain.
While the best approach to preventing Alzheimer’s is to work with a functional provider who can identify your risk factors and create a custom protocol based on the assessment, there are several foundational brain supporting nutrients that are neuroprotective and can help optimize cognitive health.
Here are 12 supplements that most people can benefit from.
1. B Vitamins
When it comes to keeping your brain sharp, B vitamins are a must—especially B6, B9 (folate), and B12. These powerhouse nutrients are essential for memory, mental energy, and overall cognitive function. One of their most important roles is regulating homocysteine, an amino acid that, when too high, has been linked to brain shrinkage and an increased risk of dementia.
The science is clear—B vitamins make a real difference. Research shows that supplementing with B6, B9, and B12 can reduce brain shrinkage by 30% in older adults with mild cognitive impairment (Douaud et al., 2013). That’s huge when it comes to protecting long-term brain health!
Out of all the B vitamins, B12 is especially critical for nerve function, preventing brain fog, and supporting clear thinking. But not all forms of B12 are created equal—methylated B12 (methylcobalamin) is often the best choice since it’s easy for your body to absorb and use.
Wondering if you’re getting enough B vitamins? A simple blood test can check your B vitamin and homocysteine levels, helping to identify any deficiencies before they start affecting your brain health.
The good news? Taking a high-quality B Complex vitamin is a simple and effective way to ensure you’re getting the essential B vitamins needed to support brain function and cognitive health.
2. Magnesium
Magnesium is one of the most important minerals for brain health. It plays a key role in brain plasticity—the brain’s ability to adapt, form new connections, and store memories.
Low magnesium levels have been linked to brain fog, anxiety, and even cognitive decline, making it a critical nutrient for mental clarity and long-term brain function.
Magnesium L-threonate, a highly absorbable form of magnesium, has been shown to enhance memory, improve learning, and even reverse age-related cognitive decline. This specific form of magnesium is the best to help boost focus, mental clarity, and brain function.
Animal studies have shown that magnesium supplementation, particularly Magnesium L-threonate, may reduce brain inflammation, support memory, and slow cognitive decline. In humans, research is still developing, but epidemiological studies suggest that diets rich in magnesium may lower the risk of dementia and cognitive decline.
- A study of 1,400 men followed for 8 years found that those with higher magnesium intake had a reduced risk of mild cognitive impairment.
- A 17-year study of over 1,000 adults found that individuals consuming more than 200 mg/day of magnesium had a 37% lower risk of developing dementia and a 74% lower risk of vascular dementia.
- A 12-week clinical trial suggested that magnesium supplementation may help improve cognitive function in older adults with memory concerns.
Many people are unknowingly deficient in magnesium, and optimizing magnesium levels can make a noticeable difference in cognitive performance and overall well-being.
3. Phosphatidylcholine
If I could only have one supplement on a desert island, my answer would be phosphatidylcholine (PC).
This powerhouse nutrient is the building block of cell membranes and is critical for producing acetylcholine, the neurotransmitter responsible for learning, memory, and cognitive function.
Why is Phosphatidylcholine So Important?
PC makes up nearly 50% of every cell membrane in the body. It plays a vital role in cellular communication, metabolism, and mitochondrial function, ensuring that our brain cells function optimally. When phospholipid levels are low, these essential processes can be compromised, affecting everything from mental clarity to overall brain health.
Studies show that PC supplementation can improve memory and cognition in individuals with early-stage Alzheimer’s disease.
Despite its importance, 60-70% of people are depleted in choline, the key building block of phosphatidylcholine. While choline is found in foods like egg yolks, spinach, beets, and meat, most people don’t get enough through diet alone.
And while the body can synthesize some phospholipids, the process is complex, energy-intensive, and not efficient for everyone—especially those with genetic variations that affect absorption.
When cell membranes are healthy, cells function better. This leads to stronger tissues, healthier organs, and ultimately a sharper brain and healthier body. PC is essential for cognitive health, neurotransmitter production, and overall cellular function, and one of the most effective supplements for brain longevity and mental clarity.
4. Omega-3s
Few nutrients are as essential for brain health and cognitive function as omega-3 fatty acids, specifically DHA and EPA. These healthy fats are the building blocks of brain cells, supporting memory, mental sharpness, and long-term neurological health, while also helping to reduce inflammation, a key driver of neurodegenerative diseases.
The research is also clear that higher DHA levels are linked to better cognitive performance and a lower risk of dementia, while EPA helps reduce brain inflammation, a major contributor to conditions like Alzheimer’s and cognitive decline. Omega-3s also support brain plasticity, the brain’s ability to form new connections, which is critical for learning, memory, and overall mental agility.
Yet, many people aren’t getting enough omega-3s from their diet. Fatty fish like salmon, sardines, and mackerel are excellent sources, but due to concerns over mercury and other contaminants, it’s best to limit fish intake to once a week.. That’s why choosing a high-quality fish oil supplement is one of the most effective and safest ways to get the full brain-boosting benefits of omega-3s.
Prioritizing omega-3 intake today is a simple but powerful step toward maintaining mental clarity, sharp thinking, and long-term brain resilience.
If you are going to eat fish, be sure to choose wild-caught over farm-raised. Also, consider this chart from EWG indicating the best, and worst seafood options.
5. CoQ10
Coenzyme Q10 (CoQ10) is a powerful antioxidant that plays a key role in brain function. But since CoQ10 levels naturally decrease over time, the body becomes less efficient at protecting itself from inflammation and free radical damage, both of which contribute to cognitive decline and neurodegeneration.
The best dietary sources of CoQ10 are organ meats and muscle meats, but you can also get smaller amounts from plant-based foods like parsley, broccoli, sweet potato, avocado, berries, and extra virgin olive oil. While these foods provide some CoQ10, supplementation is the most effective way to maintain optimal levels, particularly as we age.
Recent research underscores CoQ10’s importance for brain health. In a clinical study, 69 participants with mild cognitive impairment—a key risk factor for dementia and Alzheimer’s—were given either 200 mg of CoQ10 or a placebo for one year. Those who took CoQ10 had higher blood levels of this antioxidant, with men showing the most significant increases.
They also experienced improved blood vessel function in the brain and reduced inflammation, both of which are critical for maintaining memory, focus, and long-term cognitive function.
Given its essential role in energy production, antioxidant defense, and neurological protection, CoQ10 is a valuable tool for supporting brain health as we age.
6. Nicotinamide riboside (NR)
Nicotinamide riboside (NR), a form of vitamin B3, serves as a precursor to nicotinamide adenine dinucleotide (NAD+), a crucial coenzyme involved in cellular energy production and DNA repair.
As we age, NAD+ levels naturally decline, which has been associated with various age-related health issues, including cognitive decline. Supplementing with NR has been proposed as a strategy to boost NAD+ levels, potentially supporting cognitive function.
In animal studies, NR supplementation has shown promise in enhancing cognitive abilities. For instance, a study by the National Institute on Aging demonstrated that NR prevented neurological damage and improved cognitive and physical function in a mouse model of Alzheimer’s disease. The treated mice exhibited reduced tau pathology and less DNA damage compared to untreated controls.
7. L-Carnitine
L-Carnitine is a powerful amino acid derivative that plays a key role in brain energy metabolism and cognitive function. One of its primary jobs is to transport fatty acids into the mitochondria, where they are converted into energy. Since the brain is one of the most energy-demanding organs in the body, this function is essential for maintaining mental clarity, focus, and memory.
Beyond fueling brain cells, L-Carnitine also acts as a neuroprotective antioxidant, helping to clear out toxic byproducts and reduce oxidative stress, both of which are linked to cognitive decline.
Research suggests that this may be particularly beneficial for individuals with Alzheimer’s disease or mild cognitive impairment, as studies have found that L-Carnitine supplementation can help slow cognitive deterioration. In fact, one study in centenarians found that L-Carnitine reduced mental and physical fatigue, leading to improved cognitive function.
While its effects on cognitive enhancement in healthy adults are still being explored, the role of L-Carnitine in mitochondrial support, brain energy production, and neuroprotection makes it a promising nutrient for those looking to support long-term brain health and mental performance.
8. Astaxanthin
Astaxanthin is a potent antioxidant derived from a type of microalgae that produces some of the highest natural concentrations of this brain-protective compound.
The reddish pigment of this marine algae gives salmon, krill, shrimp, and lobster their vibrant pink color, but its true power lies in its ability to protect the brain from oxidative stress and inflammation—two major contributors to cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Oxidative stress is a key driver of brain aging, memory loss, and diminished cognitive function. Research shows that astaxanthin helps protect neurons, enhance cognitive performance, and slow neurodegeneration.
Studies suggest it may:
- Reduce oxidative damage, helping to protect brain cells from premature aging
- Support memory and mental clarity by enhancing neuroprotection
- Slow cognitive decline, making it a promising tool for long-term brain health
- Improve circulation to the brain, ensuring better oxygen and nutrient delivery
With its strong neuroprotective properties, astaxanthin is emerging as an important nutrient for brain health and longevity. While research continues, current findings suggest that adding this powerful antioxidant to your routine may help keep your mind sharp and resilient as you age.
9. Curcumin
Curcumin, the active compound in turmeric, is well-known for its powerful anti-inflammatory and antioxidant properties. But what’s even more exciting is its growing reputation as a neuroprotective powerhouse.
Research has shown that curcumin can help protect and restore brain function, particularly in areas like the hippocampus, which is essential for memory and learning. This makes it a promising tool for addressing cognitive decline, Alzheimer’s disease, stroke recovery, and even brain trauma.
How Curcumin Supports Brain Health
- Reduces brain inflammation, a key factor in cognitive decline and neurodegenerative diseases
- Acts as an antioxidant, protecting brain cells from damage caused by free radicals
- Helps prevent the buildup of amyloid plaques, a hallmark of Alzheimer’s disease
- Supports hippocampal function, essential for memory, learning, and brain resilience
Curcumin is well-known for its anti-inflammatory and neuroprotective properties, but one of its biggest challenges is poor absorption in the body. It has low bioavailability, meaning that only a small amount is absorbed into the bloodstream and reaches target tissues like the brain.
Liposomal curcumin is an advanced delivery system designed to enhance absorption and improve bioavailability. Liposomes are fat-based carriers that help transport curcumin more efficiently through the digestive system and across the blood-brain barrier. Research suggests that liposomal formulations allow for better cellular uptake, making curcumin more effective in supporting brain function and reducing inflammation.
By improving absorption, liposomal curcumin may provide a more reliable way to deliver curcumin’s potential benefits for cognitive health, particularly in conditions related to neuroinflammation and cognitive decline.
10. Glutathione
Glutathione (GSH) is one of the most essential antioxidants in the body, playing a critical role in protecting the brain from oxidative stress and supporting overall cognitive health. The brain is highly metabolically active, meaning it consumes a significant amount of oxygen to produce energy. While this is necessary for brain function, it also generates free radicals, which, if left unchecked, can cause oxidative damage to neurons.
This oxidative stress is a major contributor to neurodegenerative diseases like Alzheimer’s, Parkinson’s, and multiple sclerosis (MS). Glutathione helps neutralize these harmful free radicals, preventing damage to brain cells and reducing inflammation—both of which are key factors in cognitive decline, memory loss, and neurological disorders.
Unlike many other antioxidants, glutathione is produced naturally by the body, but its levels decline with age, increasing the brain’s vulnerability to oxidative stress. Additionally, factors like chronic stress, environmental toxins, poor diet, and illness can deplete glutathione levels, making supplementation or glutathione-boosting strategies essential for long-term brain health.
By maintaining optimal glutathione levels, you can support brain function, reduce the risk of neurodegenerative diseases, and promote cognitive longevity.
Glutathione is a powerful antioxidant, but typical glutathione supplements tend to break down in the digestive system before they can be effectively absorbed, reducing their overall impact. Liposomal glutathione, however, is encapsulated in phospholipid spheres, which protect it from degradation and allow for optimal absorption, enhanced bioavailability, and improved cellular support.
This delivery method ensures that glutathione reaches the bloodstream and cells where it can actively support detoxification, brain function, and antioxidant defense.
11. Creatine
Creatine is well-known for its benefits in muscle strength and energy production, but research is now showing that it may also play a role in brain health. Studies suggest that creatine may help with cognitive function, mental clarity, and even recovery from brain injuries.
Certain conditions—like stress, sleep deprivation, aging, and neurological diseases like Alzheimer’s and depression—can lead to lower creatine levels in the brain. In these cases, supplementing with creatine may help improve brain energy, enhance focus, and support overall cognitive function.
12. Probiotics
We often talk about how microbiome health influences overall well-being, but its role in brain function and mental health is just as important. A diverse and balanced gut microbiome is essential for producing neurotransmitters, regulating inflammation, and supporting brain health.
When gut health is compromised—whether due to low microbial diversity, an overgrowth of harmful bacteria, or chronic gut infections—it can have far-reaching effects on cognitive function and mental well-being.
Research has linked poor microbiome health to a range of neurological and psychiatric conditions, including autism, anxiety, depression, obesity, Parkinson’s disease, Alzheimer’s disease, and schizophrenia.
This connection is largely due to the gut-brain axis, a communication pathway that links the digestive system with the central nervous system. The gut microbiome influences neurotransmitter production (like serotonin and dopamine), immune function, and the body’s ability to manage oxidative stress—all of which play a role in cognitive health.
One way to support microbiome health and, in turn, cognitive function is through the use of probiotics. These beneficial bacteria help restore gut balance, reduce inflammation, support digestion, and enhance the production of brain-supporting compounds.
To learn more about the gut-brain connection, read my article Your Microbiome Health and Microbiota Gut Brain Axis Relationship.
The Bottom Line
Your brain thrives on the right nutrients—and research shows that supplements can play a powerful role in keeping it sharp, focused, and resilient.
Want to protect your brain? Here’s what you can do today:
- Work with a functional medicine doctor to optimize your brain health.
- Focus on nutrient-dense foods and anti-inflammatory habits.
- Consider adding some of these science-backed supplements to your routine.
- Want more brain health tips? Download my free guide: 10 Strategies for a Better Brain.
Looking for high-quality supplements? Visit shop.annshippymd.com to shop my recommended formulations.
If you are interested in becoming a patient, click here.
References:
Creatine Supplementation and Brain Health
Magnesium in Aging, Health and Diseases
Supplementation with NAD+ and Its Precursors to Prevent Cognitive Decline across Disease Contexts
Microbiota–gut–brain axis and its therapeutic applications in neurodegenerative diseases
Preventive Role of L-Carnitine and Balanced Diet in Alzheimer’s Disease
