If you're over 40, there's a good chance that brain health is on your mind. A 2026 survey by the Alzheimer’s Association indicated that nearly all (99%) of adults 40 and up reported that their brain health is as important to them as their physical health.
Increased interest in and awareness of brain health aren't bad. After all, more than 7 million people in the U.S. live with Alzheimer's. But this has led people to seek quick fixes to prevent, slow or reverse cognitive decline, and neurologists warn that these "fixes" aren't typically grounded in science.
"There are an incredible number of supplements claiming to improve brain function, ward off dementia or prevent Alzheimer’s," states Dr. Jessica Schultz, MD, a neurologist with Memorial Hermann Mischer Neuroscience Associates. "However, these supplements do not go through the rigorous testing that the FDA requires of prescription medication."
Dr. Schultz explains that the quality, amount and source of the ingredients can vary, even within the same brand, sharing, "Also, supplement manufacturers do not have to prove that the supplements actually work the way they claim. Some manufacturers have been fined by the FTC for false advertising because of this."
Speaking of money: People often spend it on certain brain health supplements that aren't effective, especially one in particular. Below, neurologists share which supplement they're talking about, and better ways to support your mind as you age.
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Neurologists say that Ginkgo biloba, a supplement derived from the leaves of a Ginkgo tree, likely won't help your brain health.
"Ginkgo is one of those supplements that has been touted as a natural treatment for dementia," Dr. Schultz tells Parade. "It is a tree, and its leaves and fruit are used in traditional medicine. It has been used for centuries to treat asthma, stomach disorders and dementia."
However, neurologists point to several studies that didn't show a significant benefit for brain health in humans. These studies include the Ginkgo Evaluation of Memory (GEM), published in JAMAin 2010. It looked at more than 3,000 people aged 72 to 96 years old between 2000 and 2008. Researchers followed up with participants at around the six-year mark (give or take). Cognitive decline rates didn't differ between people who were taking Ginkgo and the placebo group. A 2012 meta-analysis supported these findings.
But Ginkgo biloba proponents cite a small number of studies suggesting the supplement may have a modest effect on brain health.
"Because of these varying studies, it's remained very popular to treat cognitive issues, particularly as people get older," explains Dr. Noah Rosen, MD, a neurologist and director of headache medicine at Northwell Health. "The problem is that, even though it's been used for centuries, the research is still very limited. It's contradictory. And despite people wanting it to work, there's still a dearth of evidence that it does."
For what it's worth, many of the components of Ginkgo that might support brain health are readily available in whole foods.
"The flavonoids in Ginkgo extract, which seem to be beneficial, are quercetin, kaempferol and isorhamnetin," Dr. Schultz says. "These can be found in many foods, including onions, broccoli, apples, spinach, kale, cherries, berries and almonds."
Related: Scientists Reveal This Many Daily Steps Could Cut Your Dementia Risk by 51%
What Are the Risks of Taking Ginkgo Biloba?
Ginkgo biloba doesn't appear to have a significant positive effect on your brain health, but neurologists like Dr. Schultz warn that it might have unwanted and even dangerous side effects.
"There are risks of taking any supplement," she explains. "Just like a medication, supplements can cause side effects."
Dr. Schultz says that potential side effects of Ginkgo include:
Allergic reactionsIncreased risk of bleedingInteractions with some medications, including antidepressantsSerotonin syndromeHeadacheNauseaRelated:We Asked 3 Neurologists About the Best Breakfast for Memory and They All Said the Same Thing
So, Ginkgo biloba may not improve your brain health, but some diet and lifestyle tweaks may. Here are neurologists' top five tips for keeping your brain healthy, and what to do if you're concerned about cognitive decline in yourself or a loved one.
Dr. Schultz suggests the MIND diet, a mix of the Mediterranean and DASH eating plans. Think fruits and vegetables, lean and plant-based proteins, healthy fats (like olive oil) and foods low in sodium, added sugar and saturated fat.
2. Get consistently good sleep
Dr. Rosen isn't pulling any punches with his top tip for brain health: "Probably number one, two and three are sleep, sleep and sleep," he says. "It's probably the single greatest modifiable risk for impaired concentration."
Dr. Schultz advises people to try to log 30 minutes of exercise five days per week to slow brain aging.
"This exercise can be broken into shorter sessions. It does not have to be very rigorous," she adds. "Walking, chair exercises and yoga are good ways to get exercise."
4. Stay social
Dr. Schultz says social engagement (not just on Facebook) is vital to keeping the brain healthy.
"We need to be around other people and interact with them to maintain cognitive health and function," she emphasizes. "Isolation can accelerate memory loss, especially in patients who are already having problems with this."
5. Seek help
If you're concerned about cognitive decline in yourself or someone else, Dr. Schultz recommends speaking with your family doctor or primary care physician. They may refer you to a neurologist. "Not all memory loss is normal aging, but it takes a neurological evaluation to determine that," she says. "The sooner it is done, the better."
If nothing else, the evaluation results might set you up for greater success with the second tip (getting good sleep).
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Sources:
Dr. Jessica Schultz, MD, a neurologist with Memorial Hermann Mischer Neuroscience AssociatesDr. Noah Rosen, MD, a neurologist and director of headache medicine at Northwell HealthNew Alzheimer’s Association Report: Americans Care Deeply About Brain Health but Most Don’t Know How to Maintain It. Alzheimer's Association.2026 Alzheimer's disease facts and figures. Alzheimer's & Dementia.Ginkgo biloba for Preventing Cognitive Decline in Older Adults. JAMA. Is Ginkgo biloba a cognitive enhancer in healthy individuals? A meta-analysis. Human Psychopharmacology.Examining Brain-Cognition Effects of Ginkgo Biloba Extract: Brain Activation in the Left Temporal and Left Prefrontal Cortex in an Object Working Memory Task. Evidence-Based Complementary and Alternative Medicine.Hence then, the article about the supplement neurologists say is a waste of money for brain health was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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