{"id":88375,"date":"2025-07-24T10:15:10","date_gmt":"2025-07-24T10:15:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/88375\/"},"modified":"2025-07-24T10:15:10","modified_gmt":"2025-07-24T10:15:10","slug":"experts-top-supplements-to-avoid-for-better-brain-health","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/88375\/","title":{"rendered":"Experts&#8217; Top Supplements To Avoid for Better Brain Health"},"content":{"rendered":"<ul>\n<li>Supplements may seem like an easy way to support brain function, but they\u2019re not always safe.<\/li>\n<li>Dietitians advise against taking supplements like vitamins E and B6 when supporting brain health.<\/li>\n<li>Instead, experts suggest adopting lifestyle habits like getting enough sleep and regular exercise.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Protecting and supporting your brain health is one of the smartest investments you can make for your overall well-being. Our brains are responsible for everything from memory and focus to emotional resilience and problem-solving. \u201cBrain health means supporting the structure and function of your brain so it can perform at its best, both now and in the long run,\u201d says <a href=\"https:\/\/nomadistanutrition.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Mascha Davis, M.P.H., RDN<\/a>. \u201cIt\u2019s about <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/habits-to-avoid-for-cognitive-health-8786846\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">protecting cognitive function<\/a>, memory, mood, focus and mental clarity. Just like we care for our heart or gut, taking care of the brain is key for daily performance and long-term health.\u201d\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While lifestyle choices like proper nutrition, sleep, exercise and stress management are vital, there\u2019s often a temptation to reach for supplements that promise to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/things-to-do-in-the-morning-for-better-cognitive-function-11689092\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">boost brainpower<\/a>. However, not all supplements are created equal, and some could do more harm than good. Below, we\u2019ll explore five supplements to avoid for better brain health and provide alternative strategies to support your cognitive vitality effectively.\n<\/p>\n<p>  Vitamin E  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Vitamin E is often touted as a brain booster due to its <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-as-many-antioxidants-as-green-tea-11761365\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">antioxidant properties<\/a>, which can protect cells from oxidative stress. However, expert opinions reveal that <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8053927\/these-supplements-can-be-toxic-if-you-take-too-much\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">high-dose vitamin E supplements<\/a> may cause more harm than good.\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cHigh-dose vitamin E supplements are not recommended for better brain health,\u201d explains <a href=\"http:\/\/drlisayoung.com\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Lisa Young, Ph.D., RDN<\/a>. \u201cWhile vitamin E does have antioxidant properties, taking it in large amounts hasn\u2019t been shown to improve memory or cognitive function in healthy individuals and may actually pose risks. Too much can interfere with blood clotting and may even increase the <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/habits-to-reduce-your-risk-of-stroke-11698358\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">risk of certain types of stroke<\/a>,\u201d Young adds.\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Instead of supplements, it\u2019s safer to get vitamin E through food sources. A <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-nuts-and-seeds-ranked-by-protein-11758822\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">diet that includes nuts, seeds and leafy greens<\/a> not only provides vitamin E but also ensures it\u2019s absorbed in a way that complements your body\u2019s natural processes without creating a risk of overdose.\n<\/p>\n<p>  High-Dose Vitamin B6  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Vitamin B6 is crucial for brain function because it supports the production of neurotransmitters, which help regulate your mood and cognitive performance. However, like vitamin E, more isn\u2019t always better.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.theresagentilerd.com\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Theresa Gentile, M.S., RDN, CDN<\/a>, cautions against high-dose vitamin B6, stating that \u201cin large doses, it could cause nerve damage, leading to numbness or tingling. Over the long term, this could negatively affect nerve signaling and brain function.\u201d,\n<\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For optimal brain health, it\u2019s best to stick to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-with-more-vitamin-b12-than-beef-11776277\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">dietary sources of vitamin B6<\/a>, such as fish, poultry, bananas and potatoes, while avoiding megadoses from supplements. A <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/the-importance-of-a-balanced-diet-for-brain-health-8641834\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">balanced diet<\/a> can provide all the B6 you need without risking nerve damage.\n<\/p>\n<p>  Ginkgo Biloba  <\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Often marketed as a memory enhancer, ginkgo biloba is a popular herbal supplement for brain health. While it might sound promising, studies on its effectiveness have been largely inconclusive.\n<\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Research suggests that ginkgo biloba is not effective at <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/habit-to-start-to-improve-your-memory-8415078\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">preventing or improving memory loss<\/a> in healthy adults. Furthermore, it can have side effects such as headaches, dizziness and an increased risk of bleeding, especially if you\u2019re taking blood-thinning medications. These risks outweigh any unproven benefits, making it a questionable choice for brain health enhancement.\n<\/p>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If cognitive support is your goal, prioritizing <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/what-to-do-tonight-if-you-didnt-drink-enough-water-11755822\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">proper hydration<\/a>, regular mental challenges and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/what-happens-if-you-dont-get-enough-sleep-11746534\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">sufficient sleep<\/a> is far more effective and safer.,\n<\/p>\n<p>  High-Dose Caffeine Supplements  <\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Caffeine, in moderate doses, can improve focus and alertness, but <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/sneaky-sources-of-caffeine-8647888\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">caffeine supplements<\/a> (commonly found in energy pills or workout boosters) can be dangerously misleading.\n<\/p>\n<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cThey may give a short-term jolt, but they can increase anxiety, <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/habits-that-can-disturb-your-sleep-8551851\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">disrupt sleep<\/a> and even impair focus over time,\u201d says Davis. Sleep is an essential component of brain health, and disrupting it can impair memory consolidation, mood regulation and focus.\n<\/p>\n<p id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> It\u2019s best to enjoy caffeine through <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/women-aging-coffee-study-11748151\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">natural sources like a cup of coffee or tea<\/a>, in moderation. This way, you can enjoy the cognitive perks without risking overstimulation or harmful side effects.\n<\/p>\n<p>  Omega-6 Supplements  <\/p>\n<p id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Omega-6 fatty acids are essential fats that our bodies need, but an imbalance between omega-6 and omega-3 fatty acids may contribute to inflammation, which can negatively impact brain health.\n<\/p>\n<p id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Many diets already contain more omega-6 than recommended, primarily from ultra-processed foods and vegetable oils. Taking omega-6 supplements may worsen this imbalance, especially if you aren\u2019t balancing your intake with ample omega-3 fatty acids. This can potentially fuel brain-related inflammation. Instead, increase your intake of <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-with-as-many-omega-3s-as-salmon-11681920\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">omega-3-rich foods<\/a> like salmon, walnuts and flaxseed, which can help restore the omega-6 to omega-3 ratio and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/things-to-do-when-you-wake-up-if-you-have-chronic-inflammation-8789044\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">reduce inflammation<\/a>, thereby supporting brain health.\n<\/p>\n<p>  Other Strategies to Support Your Brain Health  <\/p>\n<p id=\"mntl-sc-block_42-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beyond avoiding harmful supplements, there are several natural ways to boost brain health. Here are a few simple strategies:\n<\/p>\n<ul id=\"mntl-sc-block_44-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Exercise regularly:<\/strong> Movement <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-foods-to-buy-every-week-to-reduce-your-risk-of-stroke-11749988\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">stimulates blood flow to the brain<\/a> and promotes the release of chemicals that support memory and learning. Aim for at least 150 minutes of moderate aerobic exercise per week.\u00a0<\/li>\n<li><strong>Prioritize sleep:<\/strong> Adults need seven to nine hours of quality sleep per night. Sleep plays a vital role in memory consolidation and emotional regulation, so don\u2019t skimp on shut-eye.\u00a0<\/li>\n<li><strong>Eat a brain-friendly diet:<\/strong> Focus on whole foods, including healthy fats, lean protein and plenty of fruits and vegetables. The MIND diet, rich in omega-3 fatty acids and antioxidants, is particularly beneficial for cognitive health.<\/li>\n<li><strong>Manage stress effectively:<\/strong> Chronic stress can impair memory and decision-making. Incorporate <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/ways-to-relieve-stress-in-10-minutes-8739935\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">stress-reducing practices<\/a> like mindfulness meditation, journaling or spending time in nature into your daily routine.\u00a0<\/li>\n<li><strong>Stay socially connected:<\/strong> Maintaining strong relationships stimulates your brain and supports emotional well-being, whether it\u2019s through group activities or simply spending time with loved ones.<\/li>\n<\/ul>\n<p>MIND Diet Meal Plan to Try<br \/>\n<a id=\"mntl-card-list-items_1-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"11700108\" data-tax-levels=\"\" href=\"https:\/\/www.eatingwell.com\/30-day-mind-diet-meal-plan-for-cognitive-health-11700108\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\"><\/p>\n<p>30-Day MIND Diet Meal Plan for Cognitive Health, Created by a Dietitian<\/p>\n<p><\/a><\/p>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_49-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Brain health is crucial not just for <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/antioxidants-cognitive-impairment-study-11762761\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">preventing cognitive decline<\/a> but for thriving in every area of life. While supplements might seem like an easy way to \u201cboost\u201d brain function, not all of them are effective or safe. High doses of vitamins E and B6, as well as ginkgo biloba, caffeine supplements and omega-6, can be more harmful than helpful. Instead, focus on obtaining nutrients through a balanced diet and adopting <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8055902\/healthy-habits-to-help-you-live-longer\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">healthy lifestyle habits<\/a> like regular exercise, quality sleep and stress management. And if you plan to take supplements, be sure to get the green light from your health care provider first.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_51-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> By making informed choices and steering clear of potentially harmful supplements, you can give your brain the support it needs to stay sharp, focused and resilient. After all, a vibrant, creative and connected life starts with a healthy mind!<\/p>\n","protected":false},"excerpt":{"rendered":"Supplements may seem like an easy way to support brain function, but they\u2019re not always safe. Dietitians advise&hellip;\n","protected":false},"author":3,"featured_media":88376,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-88375","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114907691389459512","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/88375","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=88375"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/88375\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/88376"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=88375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=88375"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=88375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}