Brain Health Expert Recommends Five Supplements for Cognitive and Physical Well-Being

After 15 years studying brain health and five years directing a memory care facility, Dr. Heather Sandison is advocating for a targeted supplement regimen to support cognitive function and overall health.

Dr. Sandison, a naturopathic physician and founder of Solcere Health Clinic and Marama, a residential memory care facility, recommends five supplements she believes benefit most people. However, she cautions that individuals should consult a healthcare provider to ensure safe and effective use.

Woman reading a book | Source: Pexels

1. Nootropics: Nootropics are compounds known to support brain function. Often composed of vitamins, amino acids, herbs, and sometimes caffeine, they may enhance focus, mood, mental clarity, and sleep quality. “They help me power through, feel productive and sleep better at night,” said Sandison.

2. Vitamin D with K: Both fat-soluble vitamins are associated with bone and brain health. While the mechanisms remain under study, higher levels of vitamin D and K have been linked to better cognitive performance. Vitamin K also aids vitamin D in directing calcium into bones.

3. Omega-3s: Known for their anti-inflammatory properties, omega-3 fatty acids may reduce neuroinflammation and improve heart and brain health. Dr. Sandison emphasizes refrigeration of supplements to prevent rancidity, which can render them harmful.

Vitamins and supplements | Source: Pexels

4. Probiotics: By supporting gut health, probiotics also promote brain health. Gut bacteria aid nutrient absorption and produce neurotransmitters that influence mood and cognitive resilience, an area highlighted in research by Yale University’s Becca Levy.

5. Digestive Enzymes: With age, the body’s natural digestive enzymes decline. Supplementing enzymes can improve nutrient absorption and digestion. Sandison advises selecting enzymes suited to dietary needs and medical conditions, particularly for those with acid reflux.