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Cognitive Improvement

Cognitive Improvement

How do I promote the health of my brain as I get older?

As the control center of your body, the brain manages everything that keeps your body functioning at its best. Most people can expect to have some degree of normal age-related cognitive decline as they get older, which can affect the ability to concentrate, memorize, reason and process information. The following supplements have various roles in brain development and function throughout various life stages.


Helps sharpen memory and may be particularly beneficial in age-related memory loss. (47)

B vitamins

Help maintain mood-lifting chemicals in the brain. Low levels of vitamins B12, BB and folate may be related to depression. (48)


This is involved in muscle control, memory and many other functions. It’s also part of cell membranes and helps cells communicate with one another. Although the body can make choline, most people need additional choline from food sources, such as egg yolks, beef, soy milk, tofu, quinoa and broccoli. (49)


They can improve your health by filling the vitamin and mineral gaps that may exist in your diet. (36)


The most important omega-3 fatty acid for brain health is DHA. It’s important for brain development and function. (50) Fatty fish, like salmon, anchovies, sardines and halibut, are excellent food sources of DHA. (51) Most don’t get enough of these fish in their usual diet, so a fish oil supplement can be beneficial.


SAMe is best known for enhancing mood by promoting a healthy balance of brain neurotransmitters. Taking a SAMe supplement can be beneficial for overall brain health and for mood concerns. (52)

Vitamin D

This is important for healthy brain function and development. In addition, research suggests that low vitamin D levels may be correlated with low performance on cognitive tests. (53)


Nutrients for brain health


Suggested Use


Supplement doses usually range from 1,500-2,000 mg per day (47)

Antioxidant vitamins:

C and E


B vitamins: folic acid and vitamin B12



Vitamin C: 75 mg per day for adult women; 90 mg per day for adult men, not exceeding 2,000 mg per day (54)

Vitamin E: 400-1,500 lU per day (55)

Folic Acid: 200-500 mcg per day (56)

VitB12: 2.4 mcg per day (57)

Choline: 425 mg per day for women and 550 mg per day for men (49)


Supplement doses usually range from 250-1,500 mg per day (58)

Omega-3 fatty acids




Omega-3: 500 mg of EPA/DHA per day for healthy people (45)



SAMe: 200-1,600 mg per day (39)

Vitamin D

600 IU per day for adults (59)



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