Maintaining and enhancing brain health is essential for both longevity and overall quality of life. However, some commonly adopted strategies may be counterproductive.
You’ve likely seen advertisements promoting vitamins, supplements, and other products claiming to enhance cognitive function. However, many of these options may lack efficacy and could even expedite brain aging, thereby elevating the risk of cognitive decline.
“Current research indicates that indiscriminate supplementation, especially with isolated nutrients at high doses or unbalanced combinations, can be more harmful than beneficial,” says Dr. Jerold Fleishman, MD, the emeritus chief of neurology at MedStar Franklin Square and an associate professor of neurology at MedStar Georgetown University Hospital in Washington, D.C. “The safest approach is obtaining these nutrients through a balanced diet rather than supplements, reserving supplementation for documented deficiencies and under medical guidance.”
Additionally, even seemingly benign combinations of supplements can become detrimental to brain health when combined.
“There is limited evidence specifically documenting harmful supplement combinations affecting brain health, as most studies rarely provide detailed adverse event reports,” Dr. Fleishman notes. “However, certain combinations and individual supplements should be approached with caution based on existing data.”
A larger concern, he adds, is the quality and accuracy of product labeling. “An analysis of dietary supplements marketed for brain health found that 67% of tested products contained at least one ingredient not present in the analysis, while 83% had undisclosed compounds,” he explains. “This discrepancy and misbranding can pose risks, as consumers may unintentionally ingest ingredients they were not aware of or may not receive the active compounds as advertised.”
Dr. Fleishman warns that one of the gravest dangers to brain health is relying on supplements instead of seeking appropriate medical intervention when necessary. Therefore, consult your doctor prior to initiating any supplementation.
If you have concerns about dementia or Alzheimer’s disease, continue reading to discover which supplements to avoid and which combinations to keep separate.
Maria Korneeva/Getty Images
(Maria Korneeva/Getty Images)
3 Supplement Combinations That May Accelerate Brain Aging
“Anything that disrupts sleep, raises blood pressure, or puts stress on the liver can indirectly damage brain health over time,” emphasizes Dr. Rab Nawaz Khan, MD, a board-certified neurologist. “Stimulant weight loss and pre-workout products are particularly concerning due to their potential to disrupt sleep and increase vascular risks. I also recommend avoiding supplements with known liver toxicity risks, like high-dose green tea extract or kava, since liver damage can lead to confusion and hazardous drug interactions.”
With that in mind, here are the specific supplement combinations neurologists suggest avoiding for the sake of cognitive health.
1. Fish Oil with Ginkgo, Garlic, or Turmeric
Dr. Khan cautions that using fish oil supplements, often seen as beneficial, in conjunction with certain others can be problematic, especially for those taking specific medications.
“The most dangerous combinations are those that elevate bleeding risk or trigger excessive stimulation,” Dr. Khan warns. “A common risky combination includes high-dose fish oil alongside ginkgo, garlic, or turmeric, particularly for individuals also on aspirin, clopidogrel, warfarin, or apixaban, as it heightens the risk of bruising and bleeding.”
2. Multiple Stimulants
“Another harmful mix includes multiple stimulants, such as high caffeine consumed with yohimbine, synephrine, or high-dose green tea extract. This can exacerbate anxiety, insomnia, palpitations, and migraines,” advises Dr. Khan.
Lack of sleep is associated with brain aging. So, if you consume a daily cup of matcha, coffee, or tea, exercise extra caution.
3. Psychoactive Substances
Just because something is legal doesn’t mean it’s safe—and it could become more dangerous when combined with other psychoactive substances.
“Some novel psychoactive substances (often referred to as ‘legal highs’) are marketed as unregulated ‘supplements,’ ‘herbal incense,’ and ‘aromatherapy’ and can be hazardous to the brain,” Dr. Burgin warns. These may include (but are not limited to) kratom, kava, salvia, khat, ayahuasca, betel nut, kanna, wild lettuce, morning glory seeds, mandrake, and jimson weed.
In general, if you’re uncertain about the safety of any supplement, consider it unsafe until advised otherwise by your doctor.
Related: This Is Hands-Down the Biggest Daily Supplement Mistake Doctors See People Make
3 Supplements That May Introduce Other Health Risks
Concerns for your brain health aren’t the only risks linked to certain supplements. Some of these products and their combinations can create various health issues.
1. Vitamin E
One large trial study indicated a correlation between vitamin E supplementation and a statistically significant increase in prostate cancer diagnoses among men, warns Dr. Fleishman. “This raises concerns about the long-term high-dose use of vitamin E, particularly in men.”
2. Zinc and Copper
While Dr. Fleishman notes that studies haven’t shown significant positive or negative effects of taking zinc and copper together, he advises caution. “The absence of benefit coupled with the potential for mineral imbalances suggests a need for caution with this combination.”
3. Vague “Botanicals”
“Many common botanicals marketed as ‘health enhancers’ can be detrimental to liver health,” warns Dr. William Scott Burgin, MD, a professor of neurology and stroke division chief at the University of South Florida. These could encompass nearly any “natural” health supplement, with Dr. Burgin notably flagging 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. “The evidence supporting supplements to maintain cognitive function in healthy adults is scant and generally does not endorse routine supplementation for brain health,” Dr. Fleishman shares. “Most high-quality trials reveal minimal to no benefits from vitamin and mineral supplements in staving off cognitive decline or dementia among mentally healthy individuals.”
When it comes to specific supplements touted for brain health, Dr. Fleishman suggests that coenzyme Q10 (CoQ10) theoretically shows promise, but “actual clinical studies in humans remain mixed and inconclusive, especially concerning cognitive function in healthy older adults.”
He also points out that another widely marketed supplement, Prevagen, lacks solid scientific backing for any claims of improving brain health or cognitive function.
Moreover, “The Federal Trade Commission (FTC) alongside the New York State Attorney General raised charges against the manufacturer in 2017 for making false and unsubstantiated claims about Prevagen’s efficacy in enhancing memory and cognitive capabilities. Their own clinical trial—the Madison Memory Study—demonstrated no statistically significant improvements in primary cognitive outcomes according to the pre-established protocol.”
That said, there can be a place for supplements, particularly if the individual speaks with their physician beforehand and possibly undergoes a blood test.
“For those with deficiencies, supplementing B12, vitamin D, or iron can lead to significant improvements in fatigue, concentration, and nerve function,” Dr. Khan states. “Omega-3 fatty acids may assist some individuals with triglyceride and vascular concerns, which can influence brain aging, though it is not a cure for dementia. For migraine management, magnesium and riboflavin can benefit some patients, which may support brain stability rather than aging itself.”
Dr. Khan further advises treating supplements like actual medications. “Keep an updated list for your doctor and pharmacist, particularly if you take blood thinners, seizure medications, antidepressants, or blood pressure drugs. Avoid mixing products with similar ingredients and refrain from 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?
Essentially, few products derived from bottles will aid in preventing dementia (except for water if you’re dehydrated).
“Effective strategies for safeguarding brain health emphasize balanced dietary methods, managing cardiovascular risk factors, regular physical exercise, and maintaining cognitive engagement,” Dr. Fleishman notes. Among dietary options, the Mediterranean, DASH, and MIND diets show the most robust evidence for slowing cognitive decline and reducing dementia risk.”
Dr. Khan concurs, emphasizing, “The most reliable approaches may seem mundane but are incredibly effective: Control blood pressure, engage in routine aerobic and strength training, prioritize sleep, and avoid smoking. Limit alcohol intake, address hearing loss, and maintain social connections, as isolation and depression contribute to cognitive decline. Adopting a high-fiber, minimally processed diet combined with adequate protein, staying hydrated, and managing diabetes and cholesterol is crucial. Remember, vascular health is tied to brain health. Supplements should be supplementary, not foundational.”
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This story was originally published by Parade on Feb 18, 2026, and originally appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.
