What natural supplements can help improve cognitive function and alleviate mild cognitive impairment, including brain fog and slight memory loss?

From the Guidelines

Omega-3 fatty acids, particularly DHA, are the most effective natural supplement for improving brain fog and mild memory issues, with a recommended daily dose of 1000-2000mg, as they support brain cell structure and communication, and may delay cognitive aging by at least 30 months 1. When considering natural supplements for brain fog and mild memory issues, several options are available.

• Omega-3 fatty acids, found in fish oil supplements, have been shown to support brain cell structure and communication, with DHA being more important than EPA for improved cognition in cognitively healthy adults with coronary artery disease 1.
• The recommended daily dose of omega-3 fatty acids is typically 1000-2000mg, with a focus on DHA, as it comprises approximately 25% of total fatty acids in the human cerebral cortex and 50% of all PUFA in the central nervous system 1.
• Other natural supplements, such as Bacopa monnieri, Ginkgo biloba, Lion's Mane mushroom, B vitamins, Vitamin D, and magnesium, may also support cognitive function, but the evidence is not as strong as it is for omega-3 fatty acids, particularly DHA 1. It is essential to note that while omega-3 fatty acids may not be effective in improving cognition in people with dementia, they may be effective in early stages of cognitive impairment, as suggested by a study published in 2015 1. However, the most recent and highest-quality study, published in 2024, suggests that combined EPA and DHA supplementation leads to the best improvement in cognitive function, and an omega-3 fatty acid index ≥4% is associated with significant improvement in verbal fluency, language, and memory 1. Therefore, starting with an omega-3 fatty acid supplement, particularly one that contains DHA, and consulting a healthcare provider before beginning any supplement regimen, is the most effective approach to improving brain fog and mild memory issues.

From the Research

Natural Supplements for Brain Fog and Memory Loss

• Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), have been associated with improved cognitive function and a reduced risk of cognitive decline 2, 3, 4, 5
• DHA supplementation has been shown to be beneficial in individuals with mild cognitive impairment, while EPA may have anti-inflammatory effects 2, 3, 4
• Omega-3 fatty acids, especially DHA, may play a role in regulating brain glucose uptake and potentially bypassing problems of impaired glucose access to the brain during aging 4
• A systematic review of randomized clinical trials found that omega-3 supplementation increased learning, memory, cognitive well-being, and blood flow in the brain, and was well-tolerated and risk-free 5
• Other natural supplements that may be beneficial for brain fog and memory loss include:
  • Alpha-linolenic acid (ALA), which may have a supporting role in maintaining brain function during aging 4
  • Ketogenic fatty acids, which may help produce ketone bodies and bypass problems of impaired glucose access to the brain during aging 4
• It is essential to note that while these supplements may be beneficial, a healthy diet and lifestyle are also crucial for maintaining cognitive function, and individuals should consult with a healthcare professional before adding any supplements to their regimen 3, 6, 5