5 brain health supplements a neurosurgeon takes daily

Maintaining optimal brain health has become increasingly critical as we navigate demanding professional lives, information overload, and the natural aging process. Your brain orchestrates everything from complex decision-making and creative problem-solving to emotional regulation and motor coordination, making its nutritional support essential for peak performance and long-term cognitive wellness.

Dr. Arun L. Naik, a leading neurosurgeon trained at the prestigious All India Institute of Medical Sciences (AIIMS) in New Delhi, recently shared his personal brain health supplement regimen—a carefully selected list of five nutrients that research suggests may help support neurological function, cognitive performance, and brain longevity. These evidence-based recommendations offer valuable insights for health-conscious individuals seeking to optimize their brain nutrition through targeted supplementation.

Understanding which brain health supplements have the strongest scientific backing can help you make informed decisions about your cognitive wellness strategy, whether you're looking to support memory, enhance focus, or protect against age-related cognitive changes.

1. Magnesium L-Threonate for Enhanced Learning and Memory

Magnesium stands out as one of the most crucial minerals for neurological health, with Dr. Naik specifically recommending magnesium L-threonate for its superior bioavailability in brain tissue. Research suggests this form may help support synaptic plasticity—the brain's ability to strengthen neural connections that are fundamental to learning and memory formation.

Unlike other magnesium forms, magnesium L-threonate crosses the blood-brain barrier more effectively, potentially reaching therapeutic levels in brain tissue. Studies indicate this mineral may help regulate key neurotransmitters including glutamate and GABA, which are associated with cognitive function and stress response.

Practical implementation: Most research on magnesium L-threonate uses doses of 1,000-2,000mg daily, typically divided into morning and evening doses. However, individual needs vary significantly based on dietary intake, stress levels, and overall health status. Beyond cognitive benefits, adequate magnesium intake is associated with improved sleep quality, reduced anxiety, and better stress management—all factors that indirectly support brain health.

2. DHA Omega-3 for Cognitive Function and Neuroprotection

Docosahexaenoic acid (DHA) represents one of the most researched brain health supplements, comprising approximately 25% of the brain's total fat content. Dr. Naik emphasizes DHA's critical role in maintaining cell membrane integrity and supporting optimal neuronal communication throughout the brain.

Research suggests DHA supplementation may help support cognitive function and mood regulation while providing anti-inflammatory benefits that could be associated with reduced risk of neurodegenerative conditions like Alzheimer's disease and dementia. The brain's high concentration of DHA makes adequate intake particularly important for maintaining neurological health throughout life.

Practical implementation: Most studies showing cognitive benefits use DHA doses ranging from 1,000-2,000mg daily, often combined with EPA (another omega-3 fatty acid). Look for high-quality fish oil supplements that provide third-party testing for purity and potency. Vegetarian sources include algae-based DHA supplements, though these may require higher doses to achieve similar blood levels. Taking omega-3 supplements with meals may help enhance absorption and reduce potential digestive discomfort.

3. Vitamin B12 for Nerve Health and Cognitive Function

Vitamin B12 deficiency represents one of the most overlooked nutritional factors in brain health, despite its crucial role in nerve myelination, DNA synthesis, and red blood cell production. Dr. Naik notes that B12 deficiency can lead to serious neurological symptoms, including memory problems, fatigue, and nerve damage.

This vitamin is particularly important for individuals following plant-based diets, as B12 is primarily found in animal products. Research indicates that even mild B12 deficiency may be associated with cognitive impairment, mood changes, and increased risk of neurological complications, especially in older adults.

Practical implementation: The recommended daily allowance for B12 is relatively low (2.4 micrograms for adults), but therapeutic doses often range from 500-1,000 micrograms daily for addressing deficiency. Sublingual (under-the-tongue) forms may offer better absorption than traditional tablets, particularly for individuals with digestive issues. Regular blood testing can help monitor B12 status, as symptoms of deficiency often develop gradually and may be mistaken for normal aging or stress-related fatigue.

4. Creatine for Brain Energy and Mental Performance

While commonly associated with athletic performance, creatine plays an equally important role in brain health by supporting cellular energy production. Dr. Naik explains that creatine helps replenish ATP—the brain's primary energy currency—particularly during periods of mental stress, sleep deprivation, or intense cognitive demand.

Research suggests creatine supplementation may help support short-term memory, reasoning abilities, and mental fatigue resistance. Studies indicate that vegetarians, who typically have lower dietary creatine intake, may experience particularly notable cognitive benefits from supplementation. Some research also suggests creatine might offer neuroprotective benefits against conditions like Parkinson's disease.

Practical implementation: Most cognitive research uses creatine monohydrate doses of 3-5 grams daily, which can be taken at any time without cycling. Unlike athletic applications that sometimes use loading phases, brain health benefits appear to accumulate with consistent daily use over several weeks. Creatine mixes easily with water or other beverages and is generally well-tolerated, though some individuals may experience mild digestive upset when first starting supplementation.

5. Vitamin D for Mood Regulation and Neuroprotection

Vitamin D functions as much more than a bone health nutrient—it acts as a neurosteroid with receptors throughout the brain tissue. Dr. Naik emphasizes vitamin D's role in mood regulation through its connection to serotonin production, as well as its potential neuroprotective properties against age-related cognitive decline.

Research consistently links vitamin D deficiency with increased risk of depression, cognitive impairment, and potentially higher Alzheimer's disease risk. Given that many individuals have suboptimal vitamin D levels, especially those with limited sun exposure or darker skin tones living in northern climates, targeted supplementation may be particularly beneficial for brain health.

Practical implementation: Optimal vitamin D dosing requires blood testing to establish baseline levels and monitor response to supplementation. Many healthcare providers recommend maintaining blood levels between 30-50 ng/mL for optimal health benefits. Typical supplementation doses range from 1,000-4,000 IU daily, though individual needs vary significantly based on factors like geographic location, skin tone, sun exposure, and baseline vitamin D status. Taking vitamin D with fat-containing meals may help enhance absorption.

Building Your Brain Health Supplement Strategy

These five brain health supplements represent an evidence-based foundation for supporting cognitive function, but remember that individual responses to supplementation can vary significantly based on genetics, diet, lifestyle factors, and overall health status. The most effective approach involves viewing these nutrients as part of a comprehensive brain health strategy that includes quality sleep, regular exercise, stress management, and a nutrient-dense diet.

Before starting any new supplement regimen, especially one targeting neurological health, consult with a qualified healthcare provider who can assess your individual needs, review potential interactions with medications, and monitor your response to supplementation. Blood testing for nutrients like vitamin D and B12 can provide valuable baseline information to guide appropriate dosing and track progress over time.