A Neurophysiologist Takes These Supplements Daily For Brain Health

When you think of caring for your brain health, what do you envision? Maybe it's getting enough sleep, exercising, brain-stimulating activities, or simply tending to your mental health. Another possibility: consuming brain-healthy nutrients.

"Honestly, creatine is probably the best thing," Nicola says. Creatine is a compound made up of amino acids that "is imperative for the brain, and it helps in brain cellular metabolism and energy production,"* she adds.

However, the brain creates less creatine as you age. "At age 30, our brain begins to atrophy," Nicola says. In part it could be due to a lack of creatine—this is where creatine supplementation really starts to shine. 

Research backs up this supplement's impressive benefits: According to a 2021 review study on creatine supplementation and brain health1, consuming creatine is associated with improved cognition.* Another 2018 review2 found supplementing with creatine could improve short-term memory and intelligence and reasoning.*

As a rule of thumb: Start with 5 grams daily, Nicola says. You can take these supplements before or after your workout, depending on your preference.

Another worthy brain supplement? Of course, omega-3s. "I am advocating for everyone to supplement with omega-3 fatty acids, specifically EPA and DHA," Nicola says, as these forms help with cell membrane fluidity and overall brain health.* 

She adds that supplementing with omega-3s has been associated with improvements in learning and memory and a healthy inflammatory response in the brain.*