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 99 percent of adults 40 and older 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 disease. 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,” says Dr. Jessica Schultz, 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.”
Schultz explains that the quality, amount and source of the ingredients can vary, even within the same brand. “Also, supplement manufacturers do not have to prove that the supplements actually work the way they claim,” she adds. “Some manufacturers have been fined by the FTC for false advertising because of this.”
Ginkgo biloba supplements
People often spend money on brain health supplements that aren’t effective, and there’s one in particular that neurologists say probably won’t help your brain health: Ginkgo biloba.
“Ginkgo is one of those supplements that has been touted as a natural treatment for dementia,” Schultz says. “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, published in JAMA in 2010. It looked at more than 3,000 people ages 72 to 96 between 2000 and 2008. Researchers followed up with participants around the six-year mark. 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 might 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, 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,” Schultz says. “These can be found in many foods, including onions, broccoli, apples, spinach, kale, cherries, berries and almonds.”
Ginkgo biloba doesn’t appear to have a significant positive effect on your brain health, but neurologists warn that it might have unwanted and even dangerous side effects.
“There are risks of taking any supplement,” Schultz explains. “Just like a medication, supplements can cause side effects.”
She says potential side effects of ginkgo include allergic reactions, increased risk of bleeding; interactions with some medications, including antidepressants; serotonin syndrome; headache; and nausea.
Ways to support brain health
While ginkgo biloba might not improve your brain health, some diet and lifestyle tweaks could. Here are neurologists’ top five tips for keeping your brain healthy.
Follow a brain-healthy diet: 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.
Get consistently good sleep: Rosen isn’t pulling any punches with his top tip for brain health: “Probably No. 1, 2 and 3 are sleep, sleep and sleep,” he says. “It’s probably the single greatest modifiable risk for impaired concentration.”
Move your body: 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.”
Stay social: 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.”
Seek help: If you’re concerned about cognitive decline in yourself or someone else, Schultz recommends speaking with your family doctor or primary care physician. They might 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).
