Essential Brain Health Supplement Protocol
Mark Hyman, M.D.’s
Essential Brain Health
Protocol overview
Last updated: May 13, 2025
9 Nutrients
Omega-3 fatty acids
500mg
Omega-3 fatty acids, particularly DHA and EPA, are vital for brain health. These essential fats support normal cognitive function and, in research, have been associated with support for memory and a healthy inflammatory response as people age. Omega-3s also contribute to cell membrane integrity and neurotransmitter efficiency, promoting overall mental clarity. [1]
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Download the appVitamin D3
125mcg
Vitamin D3 supports brain health by promoting the production of neurotrophic factors like BDNF, which are crucial for neuron growth, survival, and synaptic plasticity involved in learning and memory. It also helps regulate inflammation and protects against oxidative stress, both of which are linked to cognitive decline. [2]
Lion's Mane
1000mg
Lion's Mane mushroom supports brain health by promoting the production of nerve growth factor (NGF), which aids in the development and repair of neurons. Its compounds, like hericenones and erinacines, may help support memory and cognitive performance and support a healthy inflammatory response in the brain. [3]
Turmeric Curcumin
500mg
Turmeric, rich in curcumin, supports brain health by reducing neuroinflammation, neutralizing free radicals, and enhancing antioxidant defenses. Human research suggests curcumin may help support aspects of memory and mood in some adults and may help support cognitive performance as people age. It also supports brain health by influencing pathways involved in healthy protein balance and antioxidant defenses. [4]
CDP-Choline
500mg
CDP-choline (citicoline) supports brain health by aiding the production of phosphatidylcholine, an essential part of cell membranes, and increasing acetylcholine levels, which improves memory and focus. It also supports cellular energy metabolism and a healthy inflammatory response, which may help support cognitive function and help maintain memory with age. [5]
Vitamin C
500mg
Vitamin C plays a role in brain health by supporting antioxidant defense, reducing oxidative stress, and promoting the synthesis of neurotransmitters. Vitamin C is important for normal cognitive function and supports antioxidant defenses that help protect cells from oxidative stress. [6]
L-Carnitine
500mg
L-carnitine supports brain health by enhancing mitochondrial function and energy production, essential for optimal neural activity. Research suggests L-carnitine may help support cognitive performance and antioxidant status, and it may support mood in some people. [7]
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Warnings
Avoid combining these supplements with blood-thinning medications (e.g., aspirin, warfarin) due to the potential for increased bleeding risk, especially with turmeric and omega-3s. Avoid if pregnant, breastfeeding, have known allergies to any components or pre-existing conditions such as severe liver or kidney disease, as NAC and L-carnitine may exacerbate these. Always consult your provider if you are on medication for cognitive or neurological disorders.
Lifestyle Improvements
Achieving optimal brain health requires a holistic approach that integrates nutrition, physical activity, stress management, and quality sleep. Here are actionable steps that may help support cognitive function and memory as you age:
Prioritize Brain-Healthy Foods
- Dark Leafy Greens: Include kale, spinach, and broccoli, which are rich in antioxidants, vitamin K, and lutein. These nutrients reduce neuroinflammation and promote brain health. Aim for one serving daily.
- Cold-Water Fish: Add omega-3-rich fish like salmon or sardines, which provide EPA and DHA to support healthy cell membranes and reduce brain inflammation. Eat 2–3 servings weekly.
- Blueberries: A daily cup of wild blueberries offers anthocyanins that combat oxidative stress and enhance memory.
- Grass-Fed Meats: Opt for nutrient-dense, grass-fed beef or bison for their amino acids, B12, and omega-3s, supporting neurotransmitter production and brain structure.
- Pasture-Raised Eggs: A key source of choline, eggs support memory and cognitive function.
Exercise Regularly
Physical activity boosts brain-derived neurotrophic factor (BDNF), which supports neurogenesis and brain resilience. Aim for 150 minutes of moderate aerobic and strength-training exercises weekly.
Manage Stress
Chronic stress damages the hippocampus and increases inflammation. Mindfulness practices, meditation, or yoga can lower cortisol and promote relaxation, enhancing cognitive health.
Get Quality Sleep
Sleep is vital for memory consolidation and detoxifying the brain. Establish a routine of 7–9 hours nightly, and maintain consistent sleep and wake times to optimize recovery.
The Role of Plasmalogens in Brain
Plasmalogens, specialized phospholipids, are abundant in the brain and play a critical role in amplifying neuronal signals, protecting against oxidative stress, and supporting mitochondrial integrity. These functions play a role in energy production and maintaining healthy brain cells over time.
By adopting these strategies, you can support brain health, improve day-to-day mental clarity for many people, and help maintain cognitive function as you age.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.
While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.
- Satizabal, C. L., Himali, J. J., Beiser, A. S., Ramachandran, V., Melo van Lent, D., Himali, D., Aparicio, H. J., Maillard, P., DeCarli, C. S., Harris, W. S., & Seshadri, S. (2022). Association of red blood cell omega-3 fatty acids with MRI markers and cognitive function in midlife: The Framingham Heart Study. Neurology, 99(23), e2572–e2582. https://doi.org/10.1212/WNL.0000000000201296
- Peterson, C., & Nair, G. (2020). Vitamin D and the nervous system. Handbook of Clinical Neurology, 167, 429–442. https://doi.org/10.1016/B978-0-12-804766-8.00025-1
- Martínez-Mármol, R., Chai, Y., Conroy, J. N., Khan, Z., Hong, S. M., Kim, S. B., Gormal, R. S., Lee, D. H., Lee, J. K., Coulson, E. J., & Lee, M. K. (2023). Hericerin derivatives activate a pan-neurotrophic pathway in central hippocampal neurons converging to ERK1/2 signaling, enhancing spatial memory. Journal of Neurochemistry, 157(1), 20–35. https://doi.org/10.1111/jnc.15767
- Small, G. W., Siddarth, P., Li, Z., Miller, K. J., Ercoli, L. M., Emerson, N. D., Martinez, J., Wong, K. P., Liu, J., Merrill, D. A., Huang, S. C., & Bookheimer, S. Y. (2018). Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: A double-blind, placebo-controlled 18-month trial. The American Journal of Geriatric Psychiatry, 26(3), 266–277. https://doi.org/10.1016/j.jagp.2017.10.010
- Nakazaki, E., Mah, E., Sanoshy, K., Citrolo, D., & Watanabe, F. (2021). Citicoline and memory function in healthy older adults: A randomized, double-blind, placebo-controlled clinical trial. The Journal of Nutrition, 151(8), 2153–2160. https://doi.org/10.1093/jn/nxab119
- Travica, N., Ried, K., Sali, A., Scholey, A., Hudson, I., & Pipingas, A. (2017). Vitamin C status and cognitive function: A systematic review. Nutrients, 9(9), 960. https://doi.org/10.3390/nu9090960
- Bigio, B., Azam, S., Mathé, A. A., et al. (2024). The neuropsychopharmacology of acetyl-L-carnitine (LAC): Basic, translational, and therapeutic implications. Discover Mental Health, 4, 2. https://doi.org/10.1007/s44192-023-00056-z
- Ma, X., Li, X., Wang, W., Zhang, M., Yang, B., & Miao, Z. (2022). Phosphatidylserine, inflammation, and central nervous system diseases. Frontiers in Aging Neuroscience, 14, 975176. https://doi.org/10.3389/fnagi.2022.975176
- Bradlow, R. C. J., Berk, M., Kalivas, P. W., Back, S. E., & Kanaan, R. A. (2022). The potential of N-acetyl-L-cysteine (NAC) in the treatment of psychiatric disorders. CNS Drugs, 36(5), 451–482. https://doi.org/10.1007/s40263-022-00907-3