Do vitamins help your brain and memory?
Not much, unless you’re low in one. Trials in over-40s found little or no benefit from vitamins, fish oil or ginkgo. But being low in one vitamin can itself cause memory problems.
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Which vitamins are good for the brain and memory?
None has been shown to sharpen a healthy brain. A Cochrane review pulled together 28 trials in more than 83,000 people aged 40 or over.
It found no good evidence that vitamins or minerals keep thinking sharp or prevent dementia in middle or later life.
| Supplement | What trials found | Who took part |
|---|---|---|
| B vitamins (folic acid, B6, B12) | No evidence of any effect on thinking or memory. | 14 trials, nearly 28,000 people, mostly in their 60s and 70s. |
| Multivitamin | Cochrane: no benefit over 5 to 10 years. One newer US trial: a small memory gain. | Newer trial: adults aged 60 or over. |
| Fish oil (omega-3) | No benefit for thinking. | 3 trials, 3,536 people over 60. |
| Ginkgo | Did not lower the chance of dementia. | Over 3,000 people aged 75 or over, for about 6 years. Some had mild memory problems. |
| Vitamin E | No benefit. One trial found more prostate cancer in men taking it. | Adults aged 40 or over. |
Sources: Cochrane: vitamins and minerals; Cochrane: fish oil; COSMOS; NCCIH: ginkgo
Think of it like fuel. If your tank is already full, topping it up doesn’t make the car faster. Most of these trials were in people without memory problems, and extra vitamins did little for them.
An empty tank is different. So the real question is whether you’re low in a vitamin. A blood test can help tell you.
Can low B12 cause memory loss?
Yes. That vitamin is B12, and low folate (another B vitamin) can do it too.
The NHS lists problems with memory, understanding and judgement as a sign of B12 or folate deficiency. Low B12 can also cause pins and needles, numbness, poor balance and low mood.
Some of the damage can be permanent if it isn’t treated. The longer it goes on, the higher the chance.
| Who | Why |
|---|---|
| People with pernicious anaemia | The immune system stops the stomach absorbing B12. The most common cause in the UK. |
| Vegans | B12 isn’t found naturally in plant foods. A risk without a supplement or fortified foods. |
| People on some medicines | Metformin, heartburn tablets called PPIs, and nitrous oxide (laughing gas) can lower B12. |
| People with some gut conditions | Crohn’s disease, a long-term condition that inflames the gut, can sometimes mean you don’t get enough B12. |
Sources: NHS: causes; NHS: vitamin B
Your body stores B12 for around 2 to 5 years. So problems can take a long time to show after a diet change.
On metformin or a PPI? Never stop or change a prescribed medicine without your prescriber. Ask whether a B12 check makes sense.
More signs are in B12 deficiency symptoms.
Should you take B12 for memory?
Only if you’re low, or likely to be. In the trials, B vitamins gave people no memory gain.
Most adults need about 1.5 micrograms of B12 a day. If you eat meat, fish or dairy, you should get enough from food.
What usually happens if your GP suspects low B12
- 1
Symptoms
Your GP asks how you feel, as well as checking your blood.
- 2
Blood test
Checks B12, folate and your red blood cells.
- 3
Find the cause
You may have more tests, for example for pernicious anaemia.
- 4
Treatment
Usually B12 injections. Tablets may be advised if diet is the cause.
Sources: NHS: diagnosis; NHS: treatment
A blood test is a guide, not the whole story. Some people have symptoms with normal-looking levels, and some are low with no symptoms.
Taking folic acid? Doses higher than 1mg can hide low B12. 1mg or less a day is unlikely to cause harm.
See the B12 blood test guide for how to read your result.
Do brain booster supplements work?
The evidence is thin. Multivitamins have the most mixed results.
A large US trial gave adults aged 60 or over a daily multivitamin. Their memory and thinking held up a little better. The gain in thinking was about the same as 2 fewer years of normal age-related decline.
But longer trials in the Cochrane review found no evidence of benefit.
Ginkgo didn’t lower dementia in a 6-year trial. It may raise the risk of bleeding if you take a blood thinner such as warfarin. If you take any medicine, check with your GP or pharmacist first.
For the detail on single products, see omega-3 and memory, lion’s mane, creatine and multivitamins.
What helps memory more than a supplement?
Most people forget things now and then. The NHS says stress, anxiety, depression and poor sleep can all cause memory problems, and these can be treated.
Revising for exams? The vitamin trials above were in people over 40, so they don’t tell you much. Sleep and stress are a better place to start.
NHS steps for a healthier brain
- Do at least 150 minutes of moderate activity a week, such as brisk walking.
- Do strengthening exercises at least twice a week, such as gardening or yoga.
- Sit less. Get up and move around regularly.
- Eat a balanced diet and keep to a healthy weight.
- Drink no more than 14 units of alcohol a week, and stop smoking.
- Get help for poor sleep, stress, anxiety or low mood.
The NHS says what’s good for your heart is also good for your brain. For day-to-day tricks, see everyday memory strategies.
When to speak to a GP
Don’t try to work out the cause yourself. Book an appointment if:
- Memory problems are affecting your day-to-day life.
- You or a relative have gradually become more forgetful or confused.
- You have signs of low B12 or folate, such as pins and needles, numbness, tiredness or a sore or red tongue.
- You eat a vegan diet without B12, or take metformin or a PPI, and get any of these signs.
Call 999 or go to A&E if someone suddenly becomes confused. Don’t drive yourself there.
Feeling foggy rather than forgetful? See brain fog and blood tests.