I'm a Neuroscientist – These Are the Five Supplements I Take

Five research-backed supplements that make a real difference.

Photo by Towfiqu barbhuiya on Unsplash

Supplements promise miracles. Sharper focus, better sleep, endless energy - the claims are seductive. But when you actually read the studies, most of it falls apart.

Still, a handful of compounds do hold up to scrutiny. These are the five that earned a permanent spot in my own routine.

1. Omega-3 Fish Oil

Omega-3 fatty acids are essential fats that your body cannot produce on its own, yet they literally become incorporated into your brain cell membranes, affecting everything from neurotransmitter signalling to inflammation control.

The optimal approach? Eat fatty fish 2-3 times a week. Salmon, mackerel, sardines.

Evidence:

• Depression: 26 trials showed EPA-rich fish oil (60%+ EPA, ~1g/day) significantly reduced depressive symptoms

• Heart Health: REDUCE-IT trial - 4g/day pure EPA cut major cardiac events by 25%

• Brain volume: Higher omega-3 blood levels correlated with larger hippocampal volume and less age-related shrinkage

2. Creatine

Creatine acts as a rapid energy recycling system in your cells, helping regenerate ATP (your cellular energy currency) during periods of high demand - and your brain, despite being 2% of body weight, uses 20% of your energy.

Evidence:

• Cognition: 2024 meta-analysis found improvements in memory, attention, and processing speed

• Fatigue resistance: Sleep-deprived subjects maintained better cognitive performance after 21 hours awake

• Safety: Analysis of 685+ trials found no serious adverse effects

3. Vitamin D

Vitamin D is actually a hormone that affects everything from immunity to brain function in your body, yet modern indoor lifestyles mean half the population is deficient, especially those of us living in northern climates where UV exposure is limited.

Evidence:

• Immunity: 25 RCTs - reduced respiratory infections by 12% overall, 50% in severely deficient

• Depression: Supplementation improved mood only in those with documented deficiency

4. Magnesium

Magnesium is the fourth most abundant mineral in your body and acts as a cofactor in over 300 enzymatic reactions, yet studies show half of adults consume below the recommended daily allowance, leading to everything from muscle cramps to anxiety.

Evidence:

• Sleep: Reduced sleep onset by 17 minutes, improved sleep efficiency via GABA activation

• Anxiety/Depression: Improved depression scores by 6 points in 2 weeks

5. Lion’s Mane Mushroom

Lion’s mane mushroom shows early but promising evidence — small studies suggest it may support cognition and mood, though the research is still limited.

Lion’s mane mushroom contains unique compounds called hericenones and erinacines that can cross the blood-brain barrier and stimulate nerve growth factor (NGF) production, essentially encouraging your brain to repair and grow new neural connections.

Evidence:

• Improved Cognition: 16 weeks of supplementation improved cognitive scores; benefits reversed after stopping

• Mood: 4-week RCT showed reduced anxiety and depression scores

How I Take Them (and What to Look For)

If you’re going to invest in supplements, you might as well get the right forms and doses. Here’s how I approach each one: