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Your Better Brain

by Carly Neubert, BA, NC , Published December 17, 2025

Brain health supplements and medications are called  “Nootropics” or memory enhancers, brain boosters, and cognitive enhancers. Whatever you happen to call them, they all aim to improve your brain health.  

Brain enhancers can be vitamins, minerals, amino acids, herbs, or prescription medications.  They work in various ways to improve your cognition, memory, and mental clarity.  

Here is a list of benefits from nootropics:

  • Improved learning
  • Better memory and recall
  • Longer and more focused attention
  • Mood and stress resilience
  • Improved blood flow in and to your brain

Many well-known and medically studied natural nutrients can enhance your brain health and performance. 

Here is a list of top-performing nutrients:

  1. Omega-3 fish oil
  2. Magnesium L-Threonate
  3. Coffee Fruit Extract
  4. Phosphatidylcholine (PC)
  5. Creatine

Omega-3 fish oil

Every cell of your body, including your brain, uses omega-3 fatty acids.   Over 60% of your brain is composed of fat, and your body uses fat to insulate your nerves and as an energy source.  

The NIH (National Institute of Health) recommends 500-1000mg of Omega-3 fatty acids per day, depending on your age.  Here is a rundown on their Adequate Intake requirements:

The American Heart Association advises heart patients to take 1000mg (1 gram) of omega-3 EPA+DHA per day, and says that heart patients can lower triglyceride levels as needed under a physician's guidance by taking 2000mg to 4000mg of omega-3 EPA+DHA per day.

It's important to note that improving brain health requires 2000mg-6000mg of Omega-3 fish oils per day, based on medical studies.   Many studies show that the higher the Omega-3 in your brain, the better your brain health and brain volume.  Omega-3 fatty acids have been shown to reduce the risk of age-related brain disorders such as Parkinson’s disease, Alzheimer's, and dementia.  

Dosage: 1000-6000mg per day

Frequency: I recommend divided doses; 1 dose per meal

Side effects: Some people experience reflux or fish burps

Tips for taking:
-Take a high-quality purified fish oil supplement that has been 3rd party tested and properly processed.  

-Take a dose with each meal so that the chewing process activates your digestive juice and secretions. 

-Take an at-home DIY Omega 3 test to see what your current levels are registering

-Take the dose that is appropriate for your goals.  Brain health improvement requires 2000-6000mg doses per day. 

Reviews for Omega-3 Fish Oil

Great supplement. I have been taking this supplement for the past year to help with my cholesterol level & it has helped lower my levels. I get tested every 3mo. This pill is very easy to take & doesn't have a fishy taste at all.
 - Jessica S

Great company offering great products. Finding a company that provides the REAL product and not a knock-off is hard to find. Healthy Habits Living is the real deal. HHL is my go to source for my favorite health supplement brand, Ortho-Molecular Products was recommended to me by my physician AND pharmacist in the late 90's after having 2 major surgeries in ten days. My body needed tender loving care and lots of support to restore my health and these products did just that. They have an impressive lineup of other, highly-recommended products too. Receiving my orders has been problem-free and the price is reasonable. Highly recommend - Susan G

Orthomega 820 is very potent with 430 mg of EPA and 390 mg of DHA. You get what you are paying for. - Alvin S

Magnesium L-threonate

I can’t seem to say and write enough about the importance of magnesium.  It is vital for all of the nerves in your body and the neural connections in your brain. Dr. Carolyn Dean is a pioneer and researcher of magnesium deficiency in the United States.  Her book and research have linked 100s of diseases and symptoms to a simple magnesium deficiency.  Magnesium is a vital cofactor in over 300 biochemical processes within your body.  Magnesium L-Threonate is the supplemental form that crosses your blood-brain barrier and can be utilized in your brain.  By increasing your brain magnesium, you will increase your synaptic density and plasticity,  which in turn improves memory functions. It has also been proven to improve sleep and sleep quality.

Dosage: 1000mg (1g) of magnesium L-threonate as Magtein.  It is essential to get a chelated magnesium source so that your body can absorb and utilize this crucial nutrient. 

Frequency: I recommend divided doses; 1 capsule per meal.  I also recommend additional magnesium glycinate at bedtime for full body relaxation.

Side effects: There are no reported side effects from Magnesium L-Threonate

Tips for taking: Many people increase their dose of magnesium until bowel tolerance to ensure they are taking enough magnesium.  I recommend doing this with magnesium glycinate, not magnesium L-threonate.  The L-threonate form of magnesium is more expensive and is used explicitly within the brain, while it is not particularly active in your digestive tract.

Reviews for Magnesium L-Threonate

Wonderful. Product has helped me tremendously in numerous areas. So glad my doctor recommended. - Deb B

Coffee Fruit Extract

Coffee fruit extract comes from the fleshy red fruit that encases the coffee bean you used for your morning brew.  It is loaded with specific antioxidants, chlorogenic acid, and polyphenols, which increase BDNF (brain-derived neurotrophic factor). By increasing BDNF, your brain improves focus and memory, and decreases signs of aging. 

Dosage: 100mg of standardized Coffee Fruit extract from the whole fruit 

Frequency: I recommend divided doses; up to 1 dose per meal (total of 3 capsules per day)

Side effects: Coffee fruit extract has very little caffeine.  It is not anything like drinking a cup of coffee.  Coffee fruit extract supplements have 5 mg or less of caffeine per dose, while your average cup of coffee contains about 50 mg of caffeine.

Tips for taking: I recommend taking a combination of brain nutrients to address symptoms and areas of improvement. Brain Factors combines the antioxidant support of Coffee Fruit Extract with NAD (Nicotinamide Riboside) for increased brain cell energy.  

Phospatidylcholine

Phosphatidylcholine (PC) is the top nutrient for brain health.  Like Omega-3 fatty acids, PC is used in every cell membrane in your entire body, including your brain.  Phosphatidylcholine is naturally found in lecithin, but eating foods with lecithin or eating lecithin granules is not enough to raise your PC levels.  Most people are deficient in PC because it is made from choline within the body.  The typical Standard American Diet (SAD) is void of foods that are high in choline.  You must take a concentrated and purified supplement of PC extract to receive the medical benefits reported in the studies. Highly purified polyphosphatidylcholine, which is the most bioavailable form of PC, is available in a liquid, capsule, or soy-free version.  

The studied brain benefits of polyphosphatidylcholine supplements are: 

Dosage: A maintenance dose is around 1000mg per day, while higher doses may yield better and faster results. 

Frequency: I recommend taking a divided dose so that your digestion acclimates to this potent fat.  

Side effects: Some people may experience diarrhea if they take Phos Chol on an empty stomach.  Take with a meal or a small snack so that chewing activates your digestive juices and actions.

Tips for taking: Make sure you are taking a standardized extract and not just a capsule full of lecithin.  Lecithin is a food that contains polyphosphatidylcholine.  Some supplements are labeled polyphosphatidylcholine or phosphatidylcholine and do not list a standardized extract or amount of the bioavailable nutrient. 

Nutrasal’s PhosChol Reviews

Great product.. helping my husband with his neurological tremors ... it’s expensive but well worth it …Great company and great delivery 🚚  He is 67 years old and has had this problem for over 10 years .. great to see results - William L

Part of the regimen. This has helped keep my liver and brain functioning very well in spite of occasional bad lifestyle choices. It helped get me out of a deep brain fog and sluggish liver, and now I use for maintenance daily, only with 2 instead of 3 capsules. Highly recommend! - Lori S.

Great for Chelation therapy. This product is a great lower cost alternative to expensive med 5 medications prescribed by your doctor. - David K

Creatine

Creatine Monohydrate supplements became popular in the late 1990s because they help you to “bulk up” your muscles.  While this is true, newer research shows the brain-boosting and protective benefits.  Creatine is also recommended for pregnant and lactating mothers.  Creatine is a nutrient that your body makes with amino acids L-glycine and L-arginine. Both of these amino acids are plentiful in animal meat and products such as bone broth. Studies show that creatine supplements are effective in the prevention and treatment of brain-related disorders.

Side effects: Some people can experience a flood of neurotransmitter production and anxiety as a result. I suggest starting with 3 grams morning and evening and working up from there. Creatine can also cause loose bowels, so start slow. 

Tips for taking:  Creatine from diet and supplements is stored in your muscles, so I usually recommend a loading of 20 grams per day for 5-7 days.  I recommend taking this in divided doses of 5 grams to avoid digestive issues. After the loading phase, a dose of 2-5 grams is sufficient for maintenance.  

Creatine Reviews

Best creatine for purity and absorption. Best website to order supplements from because Healthy Habits Living consistently and conveniently ships its products free with fast delivery! - Cythnia H

The best. Love it! My favorite creatine powder and brand for sure. - Isaac W

I love thorn (Thorne) products, and I’ve been very pleased so far with this creatine. The quality is great and I’m seeing positive results taking it after my workouts in my protein powder shakes. - Brenda R

I mix it in my coffee and it dissolves well. There's no grittiness it taste. - Jeremy L

I'm brand new to Creatine, but so far I'm pleased; pleased that it is tasteless, happy that it combines seamlessly with protein powder, satisfied that it can combine with either cold liquid or hot - all of which makes it very simple to use. I'm looking forward to very positive results in preparation for running a 5K race in the spring. Creatine's use, by the way, was recommended to me by my experienced trainer. I'm an elder - 88 years old - but not elderly! - Carolyn H

Your better brain is just a few choices away.  If you optimize your nutrition and add in strategic brain nutrients, you can expect better mood, memory, and prevention.  If you would like a customized plan for implementing diet, lifestyle and these supplements, please schedule a consult with me, Carly Neubert BA, NC.

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