As much as we love the idea of taking one happy little pill to solve all of our problems, it’s just not a reality. And especially not when it comes to dementia risk factors—despite what the marketing may have you believe. Anyone who enjoys a little nightly Jeopardy! or Wheel of Fortune has surely seen the ads for so-called “supplements for your brain.” Well, the cat’s out of the bag folks: according to Stanford Professor of Medicine Frank Longo, there are no supplements proven to have any effect on preventing dementia.
Just hear Frank Longo speak about it at the Healthy Aging conference 2025:
The Global Council on Brain Health by AARP backs up this idea, and in a 2019 report stated that any supplements promised to preserve or boost memory or cognition aren't worth the plastic they're bottled in.
While Dr. Longo cautions against the effectiveness of supplements, brand new research published just this week by Wake Forest University School of Medicine is unveiling strongest evidence yet that a combination of diet, exercise and brain training can improve thinking and memory in older Americans. A study of more than 2,100 sedentary people in their 60s and 70s found that those who spent two years on an intensive exercise, nutrition and brain training regimen not only improved their mental abilities but appeared to reduce the usual declines associated with aging. You can read more about the landmark study here.
So instead of taking dietary supplements for brain health, people should focus on three things that are proven to help reduce the risk of dementia: regular exercise, diet, and intellectual stimulation. Here are some ways to get started:
Exercise moderately. 150 minutes of aerobic exercise a week — such as vigorous walking, swimming, jogging — can help promote brain plasticity, enhance blood flow, and reduce inflammation, all of which contribute to a sharper and more resilient mind.
Stay intellectually active. Engaging in games, puzzles, and other types of brain training can help stimulate the brain to form new connections between nerve cells and even generate new cells, potentially delaying the effects of cognitive decline. This process, known as neuroplasticity, helps build a "reserve" of brain power, making the brain more resilient to age-related changes and potentially protecting against conditions like Alzheimer's.
Eat a healthy diet. Meals full of fruits and vegetables, fish, healthy oils like olive oil, whole grains, less meat and less saturated fat can provide essential nutrients, reduce inflammation, and support overall brain function. Check out this Mayo Clinic article for a full list of brain-healthy foods.
Go Deeper: