Should You Be Taking Brain Performance Supplements?
How effective are they and is there a better option?
By Alexandra Paz, PhD
Most brain performance supplements claim to improve memory, learning, and information processing - a set of abilities referred to collectively as “cognition.” It’s easy to see the appeal: taking a few extra seconds to recall information or needing to be taught something a few extra times can be frustrating. So it’s no surprise that people are turning to supplements in hopes of gaining a mental edge.
Unfortunately, research suggests that supplement use isn’t without risks. At least one research study found a sharp rise in drug-induced liver injury linked to over-the-counter supplement use. Of course, a certain level of risk might be worth it if a supplement truly delivers meaningful cognitive benefits. But do they?
The Performance of Brain Supplements
There are so many different supplements on the market, with such a wide range of ingredients, that reviewing the research on all of them would require a book’s worth of blog posts. So for the sake of this post, we’ll focus on a single study that is fairly representative of the broader research.
Coffee cherry extract is a common supplement made from the fruit that surrounds the seed of the Coffea arabica plant, more commonly known as the coffee bean. The extract is rich in antioxidants, naturally decaffeinated, and is one of the main ingredients in Neuriva® Memory 3D (listed on the ingredients label under the punchier name “Neurofactor”).
A 2019 study conducted and funded by FutureCeuticals, Inc., a drug development company focused on naturally derived remedies, examined the effects of taking coffee cherry extract once or twice daily on the brain performance of individuals with mild cognitive impairment. Researchers began by administering an assessment in which all participants were asked to complete simple addition problems and then recall answers to previously answered ones. After this initial test, participants were divided into placebo and treatment groups, and the assessment was repeated. The idea was that if coffee cherry extract enhances brain performance, participants who received the extract would perform better than those given a placebo.
The results were mixed. Participants taking coffee cherry extract answered assessment questions significantly faster than participants on placebo, but they were not more accurate. A 2023 study with the commercial supplement Neuriva® found similarly inconsistent outcomes with some measures showing improvement and others showing no difference at all.
This pattern isn’t unique to coffee cherry extract. Across many studies of so-called “brain-boosting” supplement, results are often inconsistent When you weigh these uncertain benefits against the potential for side effects or other negative health risks, these findings make it difficult to decide whether taking a brain performance supplement is worthwhile.
Ultimately, the decision to take a supplement is a personal one. However, you should always consult your physician before starting any supplement and avoid those that do not have a transparent ingredient list. Keep in mind that supplements are not regulated by the FDA, so their safety and effectiveness are not guaranteed.
A Proven Brain-Booster
We all know that exercise is good for us. It can help keep our hearts healthy, improves balance and strength to prevent falls or injuries, and help keep our bones strong. But, what if I told you exercise can also be an effective brain health booster? From helping manage stress by reducing cortisol to preventing deterioration in the brain’s memory center (a region called the hippocampus) studies show that exercise may provide the brain performance boost that supplements claim to offer.
Scientists have shown that a key mechanism behind the neural effects of exercise is a protein called brain-derived neurotrophic factor, or BDNF. This protein is important for the survival of neurons and supports their ability to function and adapt according to the brain’s needs. While everyone produces BDNF naturally, exercise can help increase its levels, keeping neurons healthier and more resilient. Interestingly, the proposed benefits of coffee cherry extract are based on research suggesting it may increase BDNF.
Boosting BDNF is just one of the many ways exercise supports a healthy brain. Physical activity triggers a cascade of other changes, from improved blood flow to increased neural activity, that together can enhance memory, learning, and cognitive resilience.
Research also shows that not all exercise benefits the brain in the same way. Different types of activity can stimulate different regions of the hippocampus. For example, some areas respond better to high-intensity exercise and others to low-intensity exercise. Aerobic exercise (like walking, cycling, or swimming) is particularly well studied and is associated with significant protection against age-related memory decline.
Resistance training also appears to have beneficial effects on the memory and cognitive function, suggesting that a balanced exercise routine may provide the greatest overall benefit. And while the physiological effects of exercise are powerful on their own, exercising with others can provide a pleasant social experience that adds further benefits to brain health.
Ultimately, the most effective form of exercise is the one that you actually do, so just get in motion and don’t get caught up in the details.
The Bottom Line
Science has yet to identify any supplement with robust and unquestionable benefits on brain health. However, it is possible that some supplements on the market may offer modest benefits. It’s also important to note that there are health risks linked to supplement use, which is especially concerning given the lack of evidence supporting their effectiveness.
Although there is no “magic pill”, scientific research does consistently show that regular exercise provides a wide range of benefits for brain health, making it a safer and more reliable way to keep your mind sharp.
If you are considering supplements, consult your physician first and carefully evaluate the risks and benefits. Better yet, commit to incorporating regular physical activity into your routine to support both your body and your brain.