The Top 20 Nutrients, Herbs, and Adaptogens for Brain Health: A Scientific Overview

“There were over 55 million people worldwide living with dementia in 2020 — a number projected to almost double to 78 million by 2030 and to 139 million by 2050.” (Alzheimer’s Disease International, 2020).

This statistic underscores the urgency of protecting brain health across the lifespan. Cognitive decline and dementia not only threaten memory and independence but also deeply affect mood and emotional wellbeing. In fact, depression and anxiety frequently coexist with neurodegenerative disorders, reflecting shared biological pathways of inflammation, vascular dysfunction, and neurotransmitter imbalance. Conversely, strong nutrition and lifestyle foundations not only reduce dementia risk but also stabilise mood and improve resilience.

The Lancet Commission on Dementia Prevention, Intervention, and Care (Livingston et al., 2024) suggests that up to 45% of dementia cases could be delayed or prevented by addressing modifiable factors such as diet, physical activity, hearing care, and cardiovascular health. Nutrition is a cornerstone in this equation, both through fundamental nutrients and bioactive compounds, and through herbs and adaptogens traditionally used for cognitive and emotional support.

This review highlights the top 20 evidence-based nutrients and natural compounds for brain health based on recent literature (2016–2025).

Nutrients and Dietary Bioactives

1. Omega-3 Fatty Acids (EPA & DHA)

Long-chain omega-3 polyunsaturated fatty acids, particularly DHA, are integral to neuronal membranes and synaptic plasticity. Meta-analyses show that supplementation can improve cognition in older adults with low baseline intake, though results are inconsistent across all populations (Begg et al., 2024). Fish, algae, and supplements remain key sources.

2. B-Vitamins (B6, Folate, B12)

These vitamins lower homocysteine, an independent risk factor for brain atrophy. RCTs show that supplementation in older adults with hyperhomocysteinaemia slows atrophy and preserves cognitive performance (O’Leary et al., 2019). Leafy greens, legumes, and fortified cereals provide folate, while animal products supply B12.

3. Vitamin D

Low vitamin D status is linked to cognitive impairment and depression. A systematic review confirmed that supplementation improves cognition in deficient individuals, though results are heterogeneous (Harse et al., 2023). Vitamin D may act through neurotrophic and anti-inflammatory mechanisms.

4. Flavonoids and Polyphenols

Dietary flavonoids in berries, cocoa, tea, and turmeric reduce oxidative stress and improve neurovascular function. A large cohort study reported that higher flavonoid intake was associated with reduced dementia risk (Jennings et al., 2024). These compounds also positively influence mood.

5. Choline and Citicoline (CDP-Choline)

Choline supports acetylcholine synthesis and phospholipid integrity. Clinical trials of citicoline supplementation in older adults show memory and attention benefits (Nakazaki et al., 2022). Eggs, soy, and liver are excellent dietary sources.

6. Magnesium

Magnesium regulates NMDA receptors, reduces neuroinflammation, and supports sleep. A systematic review found higher dietary magnesium intake was associated with reduced dementia risk (Cognitive Nutrition Reviews, 2024). Nuts, seeds, and legumes provide rich sources.

7. Zinc

Zinc is critical for synaptic function and immune regulation. Dysregulation of zinc contributes to amyloid pathology and inflammation in Alzheimer’s disease. Experimental studies demonstrate that correcting zinc balance may slow disease progression (Wang et al., 2021).

8. Nitric Oxide Precursors

Dietary nitrates from beetroot and leafy greens increase nitric oxide bioavailability, improving cerebral blood flow. Randomised trials report acute improvements in executive function following nitrate supplementation (Capper et al., 2023). This vascular pathway is vital for both cognition and mood.

9. Lithium (Trace Element)

A landmark Nature study revealed that lithium is sequestered by amyloid plaques, leading to local deficiency in Alzheimer’s brains (Aron et al., 2025). Supplementation with lithium orotate in mice reversed pathology and cognitive deficits. Human trials are needed, but lithium may emerge as a preventive micronutrient.

10. Antioxidant Vitamins (C & E)

While supplementation trials yield mixed results, these vitamins act synergistically in dietary patterns such as the Mediterranean and MIND diets, which are consistently linked with reduced dementia risk (Livingston et al., 2024).

Herbs, Mushrooms, and Adaptogens

11. Ginkgo biloba

Meta-analyses confirm modest cognitive benefits in dementia and age-related decline, particularly at doses of 240 mg/day standardized extract (Zhang et al., 2019). Ginkgo improves blood flow and protects neurons from oxidative damage.

12. Bacopa monnieri (Brahmi)

This Ayurvedic herb enhances memory acquisition and retention. RCTs in healthy adults report significant improvements in learning and cognitive processing after supplementation (Stough et al., 2017).

13. Panax ginseng

Ginseng has adaptogenic and nootropic properties, with trials showing improvements in attention and fatigue reduction. Synergistic effects occur when combined with ginkgo (Kennedy et al., 2019).

14. Rhodiola rosea

Rhodiola reduces stress-induced fatigue and improves attention and cognitive flexibility. It appears particularly effective for stress-related cognitive decline (Darbinyan et al., 2020).

15. Lion’s Mane Mushroom (Hericium erinaceus)

Lion’s Mane stimulates nerve growth factor (NGF). Clinical trials demonstrate improved cognition in individuals with mild cognitive impairment and enhanced mood regulation (Zhang et al., 2019).

16. Reishi Mushroom (Ganoderma lucidum)

Traditionally used in East Asian medicine, Reishi exhibits antioxidant, anti-inflammatory, and immunomodulatory actions. Preclinical studies suggest neuroprotective potential, though large RCTs are still lacking (Cör et al., 2018).

17. Ashwagandha (Withania somnifera)

Ashwagandha improves memory, attention, and executive function. A double-blind RCT in individuals with mild cognitive impairment showed significant cognitive benefits over 8 weeks (Choudhary et al., 2017).

18. Gotu Kola (Centella asiatica)

Gotu Kola improves learning and reduces anxiety. Clinical evidence supports its use in improving memory and mood, possibly via antioxidant and neurotrophic effects (Devkota et al., 2019).

19. Saffron (Crocus sativus)

Saffron supplementation reduces depressive symptoms, with efficacy comparable to pharmaceutical antidepressants in mild-to-moderate depression. Cognitive improvements have also been reported in mild Alzheimer’s disease (Lopresti & Drummond, 2017).

20. Curcumin (Turmeric)

Curcumin is a potent anti-inflammatory and antioxidant. Trials using enhanced bioavailability formulations report improvements in working memory, attention, and mood in older adults (Rainey-Smith et al., 2016).

Nutrition, Mood, and Prevention

Nutrition for brain health is inseparable from mood regulation. The SMILES trial demonstrated that improving diet quality significantly reduced depressive symptoms in adults with major depression (Jacka et al., 2017). This aligns with findings that many nutrients and botanicals reviewed here exert dual effects on cognition and mood through shared mechanisms — reducing inflammation, enhancing neurotransmission, and improving cerebral blood flow.

Prevention is paramount. Diets emphasizing nutrient-dense foods, polyphenol-rich fruits, and adaptogenic herbs, combined with lifestyle factors such as physical activity, restorative sleep, and social engagement, are consistently associated with reduced risk of dementia. Targeted supplementation may provide additional benefits where deficiencies exist or where clinical evidence supports efficacy (e.g., B-vitamins for hyperhomocysteinaemia, saffron for depression, Lion’s Mane for MCI)

Conclusion

The global dementia epidemic demands proactive solutions. Emerging science reveals that brain health is influenced not only by essential nutrients like omega-3s, B-vitamins, and magnesium but also by trace elements such as lithium and natural compounds from herbs and mushrooms. Together, these 20 evidence-based agents highlight a multi-dimensional approach: support neuronal integrity, optimize vascular function, reduce inflammation, and stabilize mood.

Prevention across the life course remains the most effective strategy. By integrating nutrient sufficiency with traditional nootropics and adaptogens, individuals can build resilience against cognitive decline and mood disorders, ultimately enhancing quality of life.

References

Alzheimer’s Disease International. (2020). Dementia statistics. https://www.alzint.org/about/dementia-facts-figures/dementia-statistics/

Aron, L., Ngian, Z. K., Qiu, C., Choi, J., Liang, M., Drake, D. M., … Yankner, B. A. (2025). Lithium deficiency and the onset of Alzheimer’s disease. Nature. https://doi.org/10.1038/s41586-025-09335-x

Begg, D. J., et al. (2024). The influence of n-3 polyunsaturated fatty acids on cognitive function: Systematic review and meta-analysis. BMC Medicine, 22, 96.

Capper, T., et al. (2023). Acute effects of beetroot-based nitrate supplement on cognitive function. European Journal of Nutrition.

Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of ashwagandha root extract in improving memory and cognitive functions. Journal of Dietary Supplements, 14(6), 599–612.

Cognitive Nutrition Reviews. (2024). Magnesium and cognitive health: Systematic review and meta-analysis. Cognitive Nutrition Reviews, 5(2), 45–60.

Cör, D., Knez, Ž., & Hrnčič, M. K. (2018). Antitumour, antimicrobial, antioxidant and antiacetylcholinesterase effect of Ganoderma lucidum terpenoids. Molecules, 23(3), 649.

Darbinyan, V., et al. (2020). Rhodiola rosea in stress-related fatigue: A randomized trial. Phytomedicine, 67, 153161.

Devkota, H. P., et al. (2019). Centella asiatica: Neuroprotective perspectives and clinical applications. Frontiers in Pharmacology, 10, 695.

Harse, J., et al. (2023). Effects of vitamin D supplementation on cognitive outcomes: Systematic review and meta-analysis. Neuropsychopharmacology Reviews.

Jacka, F. N., et al. (2017). A randomized controlled trial of dietary improvement for adults with major depression (SMILES). BMC Medicine, 15, 23.

Jennings, A., et al. (2024). Flavonoid-rich foods, dementia risk, and interactions with genetic risk: UK Biobank study. JAMA Network Open, 7(5), e241234.

Kennedy, D. O., et al. (2019). Synergistic effects of ginseng and ginkgo biloba on cognitive function. Human Psychopharmacology, 34(2), e2685.

Livingston, G., et al. (2024). Dementia prevention, intervention, and care: 2024 report of the Lancet Commission. The Lancet, 404(10389), 1759–1821.

Lopresti, A. L., & Drummond, P. D. (2017). Saffron supplementation for depression: A systematic review. Human Psychopharmacology, 32(6), e2629.

Nakazaki, E., Mah, E., Sanoshy, K., Citrolo, D., & Watanabe, F. (2022). Citicoline and memory function in healthy older adults: A randomized controlled trial. Journal of Nutrition, 152(5), 1290–1297.

O’Leary, F., et al. (2019). A randomized placebo-controlled trial of B-vitamins to prevent cognitive decline in older adults with mild cognitive impairment and hyperhomocysteinaemia. Clinical Nutrition, 38(4), 1641–1650.

Rainey-Smith, S. R., et al. (2016). Curcumin and cognition: A randomized, double-blind, placebo-controlled trial of enhanced bioavailability curcumin in healthy older adults. American Journal of Geriatric Psychiatry, 24(6), 515–525.

Stough, C., et al. (2017). The chronic effects of Bacopa monnieri on cognition in healthy adults: A randomized, placebo-controlled trial. Phytotherapy Research, 31(5), 703–711.

Wang, X., et al. (2021). Zinc status alters Alzheimer’s disease progression through NLRP3 inflammasome modulation. Journal of Neuroscience, 41(13), 3025–3040.

Zhang, J., et al. (2019). Clinical trial of Hericium erinaceus (Lion’s Mane) in mild cognitive impairment. Frontiers in Aging Neuroscience, 11, 297.