September 14, 2026
With concerns about memory loss and Alzheimer's disease on the rise, many people are turning to over-the-counter supplements that promise to boost brain function or prevent dementia. According to Dr. Jessica Schultz, a neurologist with Memorial Hermann Mischer Neuroscience Associates, consumers should be cautious of products making bold claims without strong scientific evidence.
One of the most widely marketed supplements for brain health is Ginkgo biloba, a plant extract that has been used in traditional medicine for centuries. "Many supplements are advertised as natural solutions for memory problems, but natural doesn't always mean effective or safe," says Dr. Schultz. “The evidence simply hasn't shown that Ginkgo supplements improve memory or slow the progression of dementia in people."
Unlike prescription medications approved by the U.S. Food and Drug Administration, dietary supplements are not required to undergo the same rigorous testing for safety, effectiveness or manufacturing consistency. The quality, dosage and source of ingredients can vary, even between bottles of the same brand, and manufacturers are not required to prove that their products work as advertised.
Ginkgo Isn't Risk-Free
Although Ginkgo contains naturally occurring flavonoids that may reduce inflammation, in the trial evaluating Ginkgo biloba for Preventing Cognitive Decline in Older Adults published in JAMA, people taking Ginkgo continue to experience memory decline at rates similar to those who do not take the supplement.
In addition to lacking proven benefits, Ginkgo can also pose health risks. According to Dr. Schultz, side effects may include headaches, nausea and allergic reactions. The supplement may increase the risk of bleeding and can interact with certain antidepressants, potentially causing serotonin syndrome, a serious medical condition.
Fortunately, many of the beneficial flavonoids found in Ginkgo, including quercetin, kaempferol and isorhamnetin, can be obtained naturally through everyday foods such as onions, broccoli, spinach, kale, apples, berries, cherries and almonds.
Proven Ways to Support Brain Health
Rather than relying on supplements, Dr. Schultz recommends focusing on lifestyle habits that have consistently been shown to support cognitive health.
Regular physical activity is among the most effective ways to maintain brain function. The National Institute on Aging suggests that at least 150 minutes of moderate exercise each week can slow age-related changes in the brain. Even shorter sessions of aerobic activity, including walking, chair exercises or yoga, have been shown to improve learning and memory.
Diet also plays an important role. Dr. Schultz recommends the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, an eating pattern that combines elements of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets and emphasizes vegetables, berries, whole grains, nuts and other nutrient-rich foods associated with better brain health.
Social engagement is another critical but often overlooked factor. Regular interaction with friends, family and community members helps maintain cognitive function, while prolonged isolation has been linked to faster memory decline, particularly in older adults.
Early Evaluation Can Make a Difference
According to Dr. Schultz, while occasional forgetfulness can be a normal part of aging, persistent changes in memory or thinking should not be ignored.
"The most important step is talking with your primary care physician if you notice changes in memory," states Dr. Schultz. "Some medical conditions, including thyroid disorders and vitamin deficiencies, can cause cognitive symptoms and are often reversible with treatment."
Following an initial evaluation, a neurologist can determine whether memory changes are related to normal aging, mild cognitive impairment or a form of dementia.
Recent advances in Alzheimer's treatment have made early diagnosis more important than ever. New medications can slow disease progression significantly in some patients with early Alzheimer's disease, although not everyone is a candidate for treatment.
"Not all memory loss is simply getting older," Schultz said. "The earlier we identify what's causing the symptoms, the more treatment options may be available."
