Brain health is a hot topic showing up in podcasts, headlines and social feeds, but what it means to us personally depends on where we are in life.
In our 20s and 30s, it’s about staying sharp, making the most of challenging workdays and squeezing the most out of every opportunity. By our 40s and 50s, we may start noticing slight changes and find ourselves looking for ways to preserve focus and memory. And as we watch parents and loved ones grow older, the question becomes even more personal: What will my brain look like at 70 or 80? What can I do now to protect my brain health for decades to come?
Brain health isn’t just about slowing down the effects of aging. It’s also about how we think and feel today — our level of focus, reaction time, memory, mood and mental wellbeing. With new “brain-boosting” supplements and lifestyle enhancers showing up practically daily, it can feel impossible to know what’s real and what’s hype.
To help separate solid science from the noise, I sat down with Dr. James Rini, a behavioral neurologist at Ochsner Health, whose research centers on early detection and treatment of neurodegenerative disease. You can hear our full conversation on my FUELED Wellness + Nutrition podcast.
“Brain health has two distinct timelines,” Dr. Rini says. “There’s our immediate, day-to-day mental performance — how clear and focused we feel — and then there’s the long game: how we’re doing in terms of keeping our brain resilient and adaptable as we age.”
Lifestyle: The Non-Negotiables
Supplements have their place, but Dr. Rini is clear about the foundation.
“Sleep, good nutrition and exercise are the cornerstones. If you don’t get enough sleep, you won’t function the next day. If you’re eating a balanced diet and moving regularly, you’ve already addressed most of the risk factors that supplements aim to fix.”
For long-term protection, Dr. Rini points to the MIND diet, a hybrid of Mediterranean and other nutrition patterns that emphasizes leafy greens, berries, nuts, beans, whole grains, fish, poultry and olive oil while limiting red meat, butter, cheese, fried foods and sugary sweets.
It’s not flashy, but it’s effective. Studies link MIND-style eating to slower cognitive decline and lower dementia risk, while supporting cardiovascular health, stable blood sugar and lower inflammation.
Supplements with Potential
Beyond daily habits, the following nutritional supplements show promise for both immediate focus and long-term support:
Creatine. Once known for sports performance, creatine also fuels brain cells. Recent clinical trials show it can improve memory, attention and processing speed under stress (think sleep deprivation). For ongoing cognitive support, I typically recommend 10 grams per day of creatine monohydrate (look for the Creapure® form) as it appears to be a safe, effective dose for most healthy adults.
Omega-3 fatty acids. EPA and DHA from fatty fish — or high-quality fish oil or algae-based supplements — help maintain neuronal membranes and reduce inflammation.
“If you can, let food be your medicine,” Dr. Rini says. “Fatty fish and nuts, along with monounsaturated fats like olive oil and avocados, provide brain-supporting fats and other key nutrients. For those who fall short, a supplement with about 1,000 mg of combined EPA and DHA is recommended for heart and brain health.
James Rini, MD, Behavioral Neurologist, Ochsner Health
Green tea and matcha. Rich in L-theanine, these alternative caffeine sources provide what Dr. Rini calls a “relaxing alertness,” enhancing alpha brain waves and reaction time — helpful for sharper attention without the edginess.
Curcumin (from turmeric). A potent natural anti-inflammatory, curcumin shows promise for lowering brain inflammation and reducing harmful tau proteins linked to Alzheimer’s. For best absorption, look for forms combined with black pepper extract (piperine).
Probiotics. A healthy gut microbiome influences everything from blood sugar to immune defense and mood,” Dr. Rini notes. Foods like yogurt, kimchi and miso provide natural probiotics. A quality probiotic or symbiotic supplement can fill in the gaps.
Lion’s mane mushroom. “This edible mushroom contains compounds that may stimulate brain-derived neurotrophic factor (BDNF), supporting new neuronal connections,” says Dr. Rini. Human studies are early but promising.
A Quick Word on Lithium
Low-dose lithium for brain health has been making headlines lately, but Dr. Rini urges caution.
“The research is mostly animal or cell-based in a petri dish. Human studies are small and inconclusive, and lithium carries risks, especially for kidney and thyroid function.” For now, he says, it’s one to watch, not one to start, at least not without a deep dive with your doctor first.
Bringing It Home
Dr. Rini sums it up well: Brain health isn’t about quick fixes. It’s about everyday choices that give you clarity and energy now, and resilience for decades to come.
“Know your family history, sleep well, move consistently and eat a nutrient-rich diet. If you’re already doing those things, supplements can give that extra edge, but they can’t replace that core foundation of smart daily habits first.”
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media. Email nutrition@ochsner.org to connect with Molly or schedule a consult with her team.