Brain & Memory

The primer

The brain is roughly 60% fat by dry weight, and DHA is its most abundant structural omega-3 — which is why a dedicated DHA-forward fish oil is the single best-evidenced brain supplement for most adults. Beyond DHA, a small number of botanicals have real randomised controlled trial (RCT) support: Bacopa monnieri (Brahmi) has repeatedly shown modest memory improvements when taken consistently for 8–12 weeks (not overnight). Ginkgo biloba has more mixed data but standardised extracts (EGb 761) still appear in cognitive support formulas. Lion's mane mushroom is popular and promising but human evidence is still early — treat it as experimental. Be sceptical of 'nootropic stacks' promising instant focus; caffeine, sleep, exercise and cardiovascular health remain the highest-leverage brain interventions. Any supplement for cognition works best on the foundation of the basics, not instead of them.