Tag
Brain health
Page 6 of 7
Creatine: uses, evidence, dosing and safety
Creatine is a compound your body makes and stores in muscle to help power short, hard efforts. The evidence that creatine monohydrate builds strength, power and lean muscle alongside resistance training is strong and consistent. Its effect on memory is promising but less settled, and shows up mainly in older adults and vegetarians. The common fears, that it harms the kidneys or causes hair loss, are not supported by the evidence. For healthy adults it is also one of the most studied, cheapest and best-tolerated supplements on the shelf.
Jul 22, 2026
Fish oil reached the brain but didn't protect it
Researchers at the University of Southern California gave 365 older adults at higher risk of dementia high-dose fish oil or a placebo for two years. The omega-3 reached their brains, but memory, thinking and brain shrinkage were no different from placebo.
Jul 22, 2026
Phosphatidylcholine: uses, evidence, dosing and safety
Phosphatidylcholine is a major phospholipid in cell membranes and the main dietary form of choline. Its best-studied use is as an add-on in ulcerative colitis, where small early trials looked promising but the largest trials did not confirm a lasting benefit. Evidence for memory, fatty liver and most other uses is weak, the largest liver trial (in people with alcohol-related liver disease) was negative, and because gut bacteria turn its choline into TMAO, high doses carry a debated heart concern rather than a benefit.
Jul 22, 2026
Exercise twice a week tracked with lower dementia risk
A study of 9,714 older Americans found that people who kept up at least moderate activity - roughly 20 minutes, twice a week or more - were less likely to develop Alzheimer's or another dementia. Less frequent activity showed no clear benefit. Because it followed people rather than assigning exercise, it points to a link, not proof.
Jul 21, 2026