What holds up in older-adult trials
Cognition & Memory
Memory supplements are heavily marketed to people over 65. A small number correct real deficiencies; most large randomised trials of 'brain' supplements have been negative.
What the evidence says
- Vitamin B12 deficiency is common after 65 and is a genuinely correctable cause of cognitive symptoms.
- Large trials of ginkgo biloba did not prevent dementia in older adults.
- Hearing correction, blood-pressure control, sleep and exercise have stronger cognitive evidence than any capsule.
Supplements in this topic
Omega-3 fish oil
Reduces triglycerides and may lower cardiovascular risk in high-risk groups. Benefits for cognition and mood are promising but less certain.
Verdict: Heart and triglyceride benefits are well-supported.
Ginkgo biloba
Despite popularity, large trials have not shown consistent memory or cognitive enhancement in healthy adults or dementia patients.
Verdict: No convincing evidence for cognitive enhancement.
Multivitamin
For most well-nourished adults, multivitamins do not reduce mortality or prevent chronic disease. May help fill gaps in restricted diets.
Verdict: Insurance policy, not a longevity pill.
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