iTechGuides is reader-supported. When you buy through links on our site, we may earn an affiliate commission. As an Amazon Associate I earn from qualifying purchases. Learn more
To support brain health as you age, focus on practical habits that benefit your overall health: move regularly, manage health conditions with a clinician, eat a balanced diet, get enough sleep, address hearing or vision problems, avoid smoking, moderate alcohol, and stay socially and mentally engaged. These habits support well-being, but none can guarantee that you will avoid dementia.
Brain health includes more than memory. It also encompasses thinking, movement, mood, touch, and the senses. The National Institute on Aging (NIA) describes several ways to support these functions while noting that evidence for preventing cognitive decline varies by habit.
What habits can support brain health?
Use the following habits as part of general health care, not as a dementia-prevention program. Some have clear benefits for physical health, while evidence that they prevent cognitive decline is limited, mixed, or specific to certain groups.
- Be physically active on a regular basis.
- Check and manage blood pressure and other chronic conditions with a health professional.
- Choose a balanced eating pattern rather than relying on a purported brain-health diet or supplement.
- Make room for adequate sleep and seek care for hearing or vision concerns.
- Stay connected with other people and pursue activities that challenge or interest you.
- Review medicines with a clinician if you have concerns about memory, sleep, or thinking.
How much does exercise help?
The NIA cites the U.S. federal guideline of at least 150 minutes (2.5 hours) of physical activity each week. Walking is a reasonable place to start. Activity can support strength, energy, balance, and mood, as well as help prevent or delay some chronic disorders. The NIA says more research is needed to determine exercise’s role in preventing cognitive decline, so this guideline should not be presented as a proven way to prevent dementia.
#1 Best Overall
- DO MORE FOR YOUR MEMORY: Investing in your brain health is essential, and we're on a mission to help all brains be the best they can be. Neuriva Plus is specially formulated to support 6 indicators of brain health*
- BRAIN HEALTH SUPPORT: Clinically tested Neurofactor helps support focus, concentration and accuracy, while Plant-Sourced Phosphatidylserine helps fuel memory and learning. Includes Vitamin B6, Vitamin B12 & Folic Acid to support normal energy metabolism and cognitive function
- CLINICALLY TESTED NEUROFACTOR: This whole fruit extract has been Clinically tested and shown to increase levels of the vital neuroprotein BDNF brain-derived neurotrophic factor. BDNF is known to support connections between brain cells
- LONG-TERM COGNITIVE SUPPORT: Neuriva Plus provides stimulant-free, decaffeinated support for memory, focus, concentration, and cognitive performance
- EASY DAILY ROUTINE: Adults (18 years and older) take one (1) capsule daily at bedtime for better results
If you have been inactive and are considering vigorous exercise, check with a health-care provider first. Choose a manageable activity and build a routine that suits your abilities. Comfortable walking shoes may make walking easier, but footwear is not a cognitive intervention.
Why blood pressure and chronic conditions matter
High blood pressure can occur without noticeable symptoms, so screening matters. Decades of observational studies associate high blood pressure in midlife with later cognitive decline. The NIA also summarizes SPRINT MIND, in which adults aged 50 and older who received intensive treatment to lower systolic blood pressure below 120 mmHg had a reduced risk of mild cognitive impairment over five years of treatment. That was a clinical intervention finding, not a target to pursue on your own; discuss blood pressure goals and treatment with a clinician.
Rank #2
- Advanced Brain Support — Formulated to support cognitive function, mental clarity, and concentration, helping support memory retention, learning ability, and overall brain vitality.
- Mental Clarity & Focus — Designed to help support focus, neurotransmitter function, and cognitive processing, promoting sharper thinking and long-term mental well-being.
- Powerful Ingredients — Featuring Bacopa Monnieri, Phosphatidylserine, DMAE, GABA, Green Tea Extract, DHA, Huperzine A, Bilberry & essential B vitamins to support neurotransmitter activity and brain cells.
- How to Use & Warnings — Take 1-2 capsules with food or as directed by your healthcare provider. Consult a doctor if pregnant, nursing, or on medication affecting brain function. Not for children.
- Formulated with Trusted Ingredients — Formulated with globally sourced ingredients in a GMP-compliant facility. Non-GMO and third-party tested to ISO 17025 standards for purity and potency.
Work with a health professional to manage conditions such as diabetes, depression, and high cholesterol. Ask whether medicines could be affecting memory, sleep, or brain function, and discuss ways to reduce fall and injury risks. Do not stop or change prescribed medication without medical advice.
Recommended Free Tools
What should you eat—and do supplements help?
For general health, the NIA advises a balanced diet that includes fruits and vegetables, whole grains, and lean protein sources, while limiting excess solid fats, sugar, and salt. Mediterranean and MIND-style eating patterns have been associated with lower dementia risk or slower cognitive decline in some observational studies. However, the NIA describes the cognitive evidence as mixed; a clinical trial found only small cognitive improvements, similar to those in a control group following a mildly calorie-restricted diet. Neither pattern is established as a way to prevent Alzheimer’s disease or other cognitive decline.
Rank #3
- DO MORE FOR YOUR MEMORY: We're on a mission to help all brains be the best they can be. Neuriva makes supporting brain health easy and convenient with clinically tested ingredients.*¹ Now, that's is something worth remembering
- ULTRA BRAIN HEALTH SUPPORT FOR ADULTS: Neuriva Ultra contains clinically tested, naturally sourced ingredients like Cognivive, Neurofactor, Phosphatidylserine, plus B Vitamins and Folic Acid to support cognitive function, memory, and focus*
- MENTAL ALERTNESS* WITH COGNIVIVE: A caffeine free Alpinia galanga extract that provides noticeable effects of Mental Alertness from just one serving*
- SCIENCE‑BACKED INGREDIENTS: Neuriva Ultra contains Neurofactor, a clinically tested coffee cherry extract shown to increase BDNF and support connections between brain cells, plus plant‑sourced Phosphatidylserine for memory and learning*
- B VITAMINS: The formula includes Vitamin B6, VitaminB12, and Folic Acid that help support cognitive function and normal energy metabolism*
The NIA does not recommend any vitamin or supplement to prevent Alzheimer’s disease or other cognitive decline. A supplement should not replace a balanced diet or care for a health condition.
How sleep, hearing, and vision fit in
The NIA generally recommends seven to nine hours of sleep each night. If sleep is persistently poor, discuss it with a health professional, especially if you suspect a health condition or medicine may be contributing.
Rank #4
- IMPROVES MEMORY & COGNITIVE FUNCTION – Qunol Brain Health Memory Plus with B6 contains Citicoline to improve memory, Magnesium L-Threonate to improve productivity, and Vitamin B6 to help support a healthy nervous system.
- SUPPORTS FOCUS, ATTENTION, AND PRODUCTIVITY – With ingredients to support mental energy, mental clarity, and help reduce slip-ups while on task.*
- QUNOL ADVANTAGE – More research. More results. Our high absorption, research-backed ingredients provide more comprehensive cognitive supportbrand.^*
- SUPPORTS NEUROTRANSMITTERS & NERVOUS SYSTEM HEALTH –Formulated with Vitamin B6 to help support a healthy nervous system and support neurotransmitter function for brain health and function.*
- CLINICALLY TESTED INGREDIENTS – Our ingredients have been featured in more published clinical trials than PrevagenQunol trusted, not just tested to support memorhealth.*
Seek evaluation if you notice hearing or vision difficulties, and follow the recommended care. In its 2024 progress report, the NIA summarized a hearing-aid trial with three years of follow-up: hearing aids appeared to reduce cognitive decline among older adults with specific risk factors, but did not appear to slow decline among participants without those factors. This result does not establish that hearing aids prevent dementia for everyone.
Can social activities and brain training help?
Social connection and mentally engaging activities are worthwhile, but their effects should not be overstated. In an analysis of more than 7,000 adults aged 65 and older, higher social engagement—such as visiting neighbors or volunteering—was associated with better cognitive health later in life. Early results from an internet-conversation trial involving almost 200 adults aged 75 and older suggested that regular calls could reduce cognitive decline and social isolation. An association or early trial result is not proof that social activity prevents dementia.
Best Value
- IMPROVES MEMORY & COGNITIVE FUNCTION – Qunol Brain Health Memory Plus with B6 contains Citicoline to improve memory, Magnesium L-Threonate to improve productivity, and Vitamin B6 to help support a healthy nervous system.
- SUPPORTS FOCUS, ATTENTION, AND PRODUCTIVITY – With ingredients to support mental energy, mental clarity, and help reduce slip-ups while on task.*
- QUNOL ADVANTAGE – More research. More results. Our high absorption, research-backed ingredients provide more comprehensive cognitive supportbrand.^*
- SUPPORTS NEUROTRANSMITTERS & NERVOUS SYSTEM HEALTH –Formulated with Vitamin B6 to help support a healthy nervous system and support neurotransmitter function for brain health and function.*
- CLINICALLY TESTED INGREDIENTS – Our ingredients have been featured in more published clinical trials than PrevagenQunol trusted, not just tested to support memorhealth.*
The NIA describes the ACTIVE randomized trial of training in memory, reasoning, and speed of processing. It reports findings for reasoning and processing speed over ten years, suggesting that structured training may help maintain specific skills. The NIA cautions that there is not enough evidence to conclude that commercial computer brain-training apps have the same impact. Consider learning a skill, joining a group, or taking part in an activity you enjoy for engagement—not as a guaranteed way to protect memory.
When should you talk with a clinician about memory?
Arrange a clinical conversation if changes in memory or thinking are new, worrying, or interfering with daily life. Do not rely on an app, supplement, or self-diagnosis to explain them. A clinician can consider health conditions, medicines, sleep, and other factors that may affect thinking, and advise whether further evaluation is appropriate.
Quick Recap
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon at the time of purchase will apply.
