A neurologist has cautioned that brain supplements may not be the solution for improving cognitive health, urging people to adopt daily habits with stronger scientific backing instead. Dr. Baibing Chen, a US-based neurologist known online as Dr. Bing, shared his skeptical view in a TikTok video, stating that the supplement industry is worth billions but the evidence for many brain boosters is weak for healthy individuals.
Supplements vs. Deficiencies
Dr. Chen explained that while supplements can be beneficial for those with a genuine deficiency—such as low vitamin B12—they should not be marketed as a universal brain booster. “If a supplement claims that it can prevent dementia or boost your memory, I'd be very sceptical,” he said. “We have to remember that the supplement industry is worth billions of dollars. But for most healthy people, the evidence behind many brain boosters is surprisingly weak.”
He emphasized the distinction: “If you actually have a deficiency, replacing it can absolutely improve neurological function. But that's treating a medical problem, not saying everybody should take the same supplement.”
Eight Brain-Boosting Habits
Instead of relying on pills, Dr. Chen recommended eight lifestyle changes with “much stronger evidence” for protecting the brain long-term. These include regular exercise, good sleep, controlling blood pressure, staying socially connected, treating hearing loss, and challenging the brain through learning a language, playing an instrument, or dancing. “I know that none of these things are as exciting or as easy as a bottle that promises you a sharper brain,” he admitted. “But if your goal is protecting your brain long term, those habits have far better evidence than most supplements you'll see advertised online.”
Lancet Report Backs Lifestyle Changes
Dr. Chen’s advice aligns with a landmark 2024 report from The Lancet, which found that approximately 45% of all dementia cases could be prevented through lifestyle modifications. The report identified 14 modifiable risk factors: less education, hearing loss, hypertension, smoking, obesity, depression, physical inactivity, diabetes, excessive alcohol consumption, traumatic brain injury, air pollution, social isolation, untreated vision loss, and high cholesterol.
The NHS also recommends reducing dementia risk by eating a balanced diet, maintaining a healthy weight, exercising regularly, limiting alcohol, stopping smoking, keeping blood pressure in check, and avoiding social isolation. Anyone showing signs of dementia is advised to consult a GP.
