5 Supplements That May Decrease Your Risk of Dementia

Researchers continue to study what causes dementia and how to prevent it. While there isn’t a cure yet, healthy habits like eating well, staying active, and getting enough sleep may help protect your brain. Some studies also show that certain vitamins and supplements might lower your risk of dementia or help with memory.

In this article, we go beyond the supplements that are good for brain health and explore which ones may be helpful for dementia. We also explain which supplements for dementia have less research behind them. Before you try a supplement, remember that they aren’t a replacement for medical care. Always check with your healthcare team before starting any new supplement. 

1. Vitamin D

Vitamin D helps your body absorb calcium and keep your bones strong. It may help reduce inflammation and protect brain cells. It may also help with mood and support your immune system. 

A large study found that older adults who took vitamin D had a 40% lower chance of developing dementia than those who didn’t. 

You can get vitamin D from food like fish, eggs, and vitamin D-fortified milk. Your body also makes vitamin D when you spend time in the sun. If you don’t get enough from food or sunlight, you may need to take a supplement.

A blood test can show your vitamin D levels. Taking too much vitamin D can be harmful and may even cause memory problems. That’s why it’s important to work with your primary care doctor to find the right amount for you. 

2. Omega-3 fatty acids

Omega-3 fatty acids are healthy fats that help build brain cells and may lower inflammation, which can damage your brain over time. A review of available research showed that omega-3 supplements improved attention, memory, and overall cognitive function in older adults.

Omega-3s are found in fish, like salmon, sardines, and mackerel. If you don’t eat fish, you can get omega-3s from flaxseeds, walnuts, or supplements. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two types of omega-3s available in supplements that may be especially helpful for your brain.

3. Probiotics

Probiotics are “good” bacteria that help keep your gut healthy. New research shows that gut health may affect brain health too. Scientists call this connection the “gut-brain axis.” One review found that probiotics helped improve memory and mood in older adults with mild cognitive impairment or early signs of dementia.

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You can get probiotics in yogurt, kefir, and fermented foods like sauerkraut and kimchi. They also come in supplements. Not all probiotics are the same. Different strains help with different things. Ask your healthcare team which type may be best for you. 

4. Multivitamins

Multivitamins contain a mix of vitamins and minerals. Formulas that include omega-3s, B vitamins, and antioxidants have shown modest benefits in older adults, especially for those at risk of or with early cognitive impairment. They may also help slow memory loss in people with early Alzheimer’s disease.

These multinutrient formulas aren’t cures, but they may support brain health. If you take other medications, talk to your healthcare team before using multivitamins. Some vitamins can interact with medicines or cause side effects.

5. Lithium (low dose)

Lithium is a mineral that may help protect memory and brain function. A recent study found that low levels of lithium in the brain were linked to early signs of Alzheimer’s disease. In mice, low-dose lithium reversed memory loss and reduced brain damage.

Lithium is sometimes prescribed in small doses for brain health and mood. But lithium can be dangerous if not used correctly. It can affect your kidneys and cause serious side effects. Never take lithium without medical advice. Your healthcare team will need to monitor your health closely if you use it.

Supplements that have not shown clear benefit

Researchers studied some supplements but didn’t find strong evidence that they prevented dementia. These supplements may help with other health issues and show some promise for brain health. But overall, more research is needed to confirm whether taking them to prevent dementia is worthwhile.

Ginkgo biloba

Ginkgo is a plant that some people take to help with memory. Some small studies showed benefits, but a large trial found that ginkgo didn’t lower the risk of dementia. It can also cause side effects like headaches or an upset stomach. And it may increase your risk of bleeding, especially if you take blood thinners.

Vitamin B complex

Vitamin B complex includes vitamins B6, B12, and folate. These help with nerve and blood cell health. Some studies show small benefits for people with low levels of these vitamins, but overall, they haven’t shown strong results for preventing dementia. They may help certain people who have elevated homocysteine or low folate levels on blood testing. 

Curcumin (turmeric)

Curcumin is found in turmeric, a spice used in cooking. It may reduce inflammation and protect brain cells. Currently, there’s some evidence that curcumin may benefit brain health, but more research is needed. Curcumin is hard for the body to absorb, and high doses may cause stomach problems. 

Coenzyme Q10

Coenzyme Q10 (CoQ10) helps cells make energy. Some people take a CoQ10 supplement for heart health or fatigue. Studies show mixed results on any major benefits for memory or dementia. 

Resveratrol

Resveratrol is found in red wine and grapes. It may protect brain cells, but studies show mixed results. Some show small benefits, while others show no effect. Drinking wine isn’t a safe way to get resveratrol, especially since alcohol can have negative effects on brain health.

Vitamin E

Some small studies suggest vitamin E might help lower the risk of Alzheimer’s disease. Currently, the available evidence doesn’t show a strong link and more research is needed. Taking too much vitamin E can also be harmful.

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Written by:

Jennifer Arnouville, DO, FAAFP

Jennifer Arnouville, DO, FAAFP, has been a practicing physician since 2010. For the first 12 years of her career, Arnouville had a primary care geriatrics practice.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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