Maintaining and safeguarding brain health is essential, not only for longevity but also for enhancing your overall quality of life. However, some commonly adopted strategies aimed at improving mental sharpness could inadvertently have adverse effects.
You may have noticed advertisements for vitamins, supplements, and various products boasting to support cognitive function. Yet, it’s crucial to be wary: many of these may not be very effective, and in some cases, could even accelerate brain aging, heightening the risk of cognitive decline.
“The prevailing wisdom from recent studies suggests that indiscriminate supplementation, especially with high doses of isolated nutrients or improper combinations, can be more detrimental than beneficial,” states Dr. Jerold Fleishman, MD, an emeritus chief of neurology at MedStar Franklin Square and an associate neurology professor at MedStar Georgetown University Hospital in Washington, D.C. “The most prudent course is to obtain necessary nutrients through a balanced diet rather than relying on supplements, which should only be used in cases of documented deficiencies and under medical supervision.”
Additionally, certain benign combinations of supplements may pose risks to brain health when taken together.
“Although there’s limited documentation of harmful supplement combinations explicitly affecting brain health—many studies don’t report adverse events in detail—some combinations and individual supplements should still be approached with caution,” Dr. Fleishman adds.
A broader concern lies in product quality and accurate labeling. “Research on dietary supplements aimed at enhancing brain function found that 67% of products contained at least one ingredient missing from the label, while 83% had undisclosed compounds,” he elaborates. “Such adulteration poses serious risks, as consumers could mistakenly ingest hidden ingredients or fail to receive the active compounds as advertised.”
Dr. Fleishman warns that one major threat to brain health is relying on supplements as a substitute for proper medical care, so always consult your doctor before beginning any supplementation regimen.
If you are concerned about dementia or Alzheimer’s disease, continue reading to discover which supplements are best avoided and which should not be combined.
Maria Korneeva/Getty Images
(Maria Korneeva/Getty Images)
3 Supplement Combinations That May Accelerate Brain Aging
“Any factors that disrupt sleep, increase blood pressure, or stress the liver, can gradually undermine brain health,” explains Dr. Rab Nawaz Khan, MD, a board-certified neurologist. “Stimulant weight loss and pre-workout products are particularly concerning, as they can disrupt sleep and elevate vascular risks. I also advise against supplements known to be toxic to the liver, like high-dose green tea extract or kava, since liver damage can lead to confusion and perilous drug interactions.”
Here are the specific supplement combinations that neurologists advise avoiding to protect your cognitive health.
1. Fish Oil with Ginkgo, Garlic, or Turmeric
Dr. Khan cautions that pairing fish oil supplements (usually seen as beneficial) with other particular supplements can be risky, especially if you are also on certain medications.
“The most concerning combinations are those that increase bleeding risk or cause dangerous stimulation,” Dr. Khan mentions. “A notorious risky mix is high-dose fish oil with ginkgo alongside garlic or turmeric—especially if the individual is also taking aspirin, clopidogrel, warfarin, or apixaban—because it elevates the chances of bruising and blood loss.”
2. Multiple Stimulants
“Another poor combination involves consuming multiple stimulants, such as high caffeine along with yohimbine, synephrine, or high-dose green tea extract,” Dr. Khan warns. “This can exacerbate anxiety, insomnia, heart palpitations, and migraines.”
Insufficient sleep is linked to brain aging, so it’s wise to exercise caution if you regularly consume matcha, coffee, or tea.
3. Psychoactive Substances
The absence of legal restrictions does not guarantee safety, especially when combined with other psychoactive products.
“Certain novel psychoactive substances (commonly termed ‘legal highs’), often marketed as unregulated ‘supplements,’ ‘herbal incense,’ or ‘aromatherapy,’ may be detrimental to brain health,” Dr. Burgin cautions. These can include (but are not limited to) kratom, kava, salvia, khat, ayahuasca, betel nut, kanna, and various seeds and plants.
In essence, if you’re uncertain about the safety of a substance, assume it’s unsafe until you obtain your doctor’s approval.
Related: This Is Hands-Down the Biggest Daily Supplement Mistake Doctors See People Make
3 Supplements That May Pose Other Health Risks
Your brain health isn’t the sole concern when using specific supplements. The following supplements and their combinations may present various health risks.
1. Vitamin E
One large-scale study indicated a notable correlation between vitamin E supplementation and increased prostate cancer diagnoses among men. Dr. Fleishman notes, “This raises alarms about long-term high-dose vitamin E supplementation, especially in men.”
2. Zinc and Copper
While studies haven’t demonstrated any significant positive or negative outcomes from taking zinc and copper concurrently, Dr. Fleishman advises caution, stating, “The absence of benefits, combined with the potential for mineral imbalances, suggests that this combination should be approached carefully.”
3. Vague “Botanicals”
“Some common botanicals claimed to ‘enhance health’ could inflict harm on the liver,” warns Dr. William Scott Burgin, MD, professor of neurology and stroke division chief at the University of South Florida.
These could include nearly any over-the-counter “natural” health supplement, with Dr. Burgin specifically highlighting turmeric, green tea, ashwagandha, Garcinia cambogia, red yeast rice, and black cohosh as particularly harmful.
Related: This One Nutrition Label Red Flag Is Linked With Accelerated Brain Aging
Do Any Supplements Actually Help Prevent or Slow Brain Aging?
In brief, probably not. “Research shows that the effectiveness of supplements in preserving cognitive function among healthy adults is limited, and routine supplementation for brain health is generally not supported,” informs Dr. Fleishman. “Most high-quality trials reveal little to no benefit from vitamin and mineral supplements in preventing cognitive decline or dementia in healthy individuals.”
In regard to specific supplements marketed for enhancing brain health, Dr. Fleishman suggests that coenzyme Q10 (CoQ10) shows theoretical promise for brain health, but “evidence from actual clinical trials remains mixed and inconclusive, particularly concerning cognitive function among healthy older adults.”
Dr. Fleishman also points out that another frequently promoted supplement, Prevagen, lacks credible scientific backing for its claims regarding improvements in brain health or cognitive function. Moreover, “The Federal Trade Commission (FTC) and the New York State Attorney General filed charges against the manufacturer in 2017 for making false claims about Prevagen’s memory-enhancing abilities. The results from their own clinical trial—the Madison Memory Study—showed no statistically significant improvements in primary cognitive measures.”
While there may be a time and place for certain supplements, it’s essential to discuss this with your physician beforehand, and possibly undergo a blood test.
“If someone is deficient, rectifying deficiencies in B12, vitamin D, or iron can substantially enhance fatigue levels, focus, and nerve functionality,” Dr. Khan points out. “While omega-3s may benefit individuals with triglyceride issues, which is relevant for brain aging, they are not a cure for dementia. In cases of migraine, magnesium and riboflavin can be beneficial for certain patients, supporting brain stability rather than reversing aging.”
Dr. Khan emphasizes treating supplements as legitimate medications. “Bring a comprehensive list to your doctor and pharmacist, particularly if you are on blood thinners, antidepressants, or hypertension medications. Steer clear of combining products with similar ingredients and avoid high doses, as more is not necessarily better.”
Related: Why Women’s Hearts Age Differently—and How To Protect Yours
What Are the Best Ways To Prevent or Slow Brain Aging?
Practically any supplement won’t effectively thwart dementia (except water if dehydration is an issue).
“The most effective strategies for preserving brain health involve healthy dietary habits, managing cardiovascular risk factors, engaging in physical activity, and cognitive engagement, with the Mediterranean, DASH, and MIND diets showing substantial evidence in slowing cognitive decline and diminishing dementia risk,” Dr. Fleishman explains.
Dr. Khan concurs. “The most dependable methods may seem mundane, but they are powerful: Maintain normal blood pressure, perform regular aerobic and strength exercises, prioritize sleep, and avoid smoking,” he advises. “Limit alcohol intake, address hearing issues, and remain socially engaged, as isolation and depression hasten cognitive decline. Consume a high-fiber, minimally processed diet rich in protein, stay hydrated, and prioritize managing diabetes and cholesterol levels. Remember: vascular health translates to brain health. Supplements are often secondary and should never supplant basic health practices.”
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This story was originally published by Parade on Feb 18, 2026, in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.
