Rhodiola200–400 mg · morning
Steadies your stress hormones and supports the brain chemicals memory depends on.
Solid · 1 study, positiveResearch →
brain cognitive · symptom
Poor Memory
Names, words and where you put things.
Top proven supplements
Studied in people, at a dose you can actually buy.2Studied in people, at a dose you can actually buy.
Citicoline (CDP-Choline)250–500 mg · any
Supplies raw material your brain uses to build cell membranes and its memory messenger.
Solid · 2 of 2 studies agreeResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.7Real research, but thin or split. Worth knowing, not worth counting on.
Magnesium L-Threonate1000–2000 mg · evening
This form gets magnesium into the brain, where it strengthens the connections memory runs on.
Evidence · 2 of 2 studies agreeResearch →
Alpha-GPC (Choline Alfoscerate)600–1200 mg · any
Delivers choline into the brain, which uses it for its memory messenger and to repair cell walls.
Mixed · 2 of 3 studies positiveResearch →
Omega-31000–2000 mg · with_food
DHA is built into the junctions between brain cells, where memories are formed.
Evidence · 1 study, positiveResearch →
Phosphatidylserine100–300 mg · any
A fat concentrated in brain cell walls. The idea is that topping it up helps signalling — not firmly established in people.
Evidence · 3 of 3 studies agreeResearch →
Lions Mane1000–3000 mg · any
Encourages the brain to grow new cells in the region that forms memories.
Mixed · 1 of 3 studies positiveResearch →
Vitamin B121000–2000 mcg · morning
Low B12 lets a compound build up that is toxic to nerves and linked with memory loss.
Mixed · 1 of 5 studies positiveResearch →
Bacopa300–600 mg · any
Its active compounds support the messenger your brain uses to lay down memories.
Mixed · 4 of 5 studies positiveResearch →
Tested — didn’t work
Measured properly against placebo. Nothing found.5Measured properly against placebo. Nothing found.
Ginkgo120–240 mg · any
Meant to improve blood flow in the brain and support the messenger memory uses.
No benefit foundResearch →
Choline Bitartrate2000–2500 mg · any
Plain choline with no special route into the brain — the hope was that more in the blood would be enough.
No benefit foundResearch →
A dietary source of choline that gets broken down in digestion before it can reach the brain.
No benefit foundResearch →
Cocoa Flavanols500 mg · any
Meant to improve blood flow in the brain and protect nerve cells.
No benefit foundResearch →
Beetroot (Dietary Nitrate)45–140 mg · any
Meant to work through more blood flow to the brain, though that was not measured directly.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.7People take these for it. We haven’t found trials we would stand behind.
Iodine150 mcg · any
No trials we can vouch forResearch →
Copper8 mg · any
No trials we can vouch forResearch →
Nicotinamide1000 mg · any
No trials we can vouch forResearch →
Fernblock360–720 mg · any
No trials we can vouch forResearch →
Chromium1000 mcg · with_food
No trials we can vouch forResearch →
Vitamin E2000 IU · with_food
No trials we can vouch forResearch →
Selenium200 mcg · with_food
No trials we can vouch forResearch →