Supplements are often touted as a way to enhance overall health, but not all are created equal. While many supplements can offer benefits, some may inadvertently contribute to cognitive decline. Certain supplements, especially when taken in excess or without proper guidance, can interfere with brain function and mental clarity. It’s crucial to understand how specific supplements might affect cognitive health and to approach supplementation with informed choices.
We checked in with Dr. Kubanych Takyrbashev, MD, health & wellness advisor, to learn about seven supplements that can actually have an unexpected negative impact on your brain health. He revealed that iron (when taken in excess), calcium (when overused), copper (in high doses), vitamin E (synthetic forms in high doses), folic acid (synthetic form, particularly in those with B12 deficiency), ginkgo biloba (particularly when combined with blood thinners), and melatonin (when used long-term or in high doses) are the ones to keep in mind. Read on to find out more.
Iron
Iron supplements are generally used to address iron deficiency and support overall health, but their impact on cognitive function can be complex.
"Excess iron can accumulate in the brain, potentially leading to oxidative stress and neurodegeneration. This accumulation may contribute to the development or progression of cognitive decline," says Takyrbashev.
Calcium
Not all calcium supplements are created equal. Poor-quality supplements or inappropriate dosages can exacerbate the issues related to calcium overload and cognitive decline.
"High calcium intake, especially from supplements, has been linked to an increased risk of cognitive impairment in some populations. Excessive calcium may interfere with normal brain cell function and communication," Takyrbashev notes.
Copper
Copper is an essential trace mineral important for various bodily functions, including brain health. However, excessive or imbalanced intake of copper supplements can potentially lead to cognitive decline through unexpected mechanisms.
"While essential in small amounts, high copper levels may contribute to cognitive decline. Excess copper might interfere with the brain's ability to clear proteins associated with neurodegenerative diseases," says Takyrbashev.
Vitamin E
Vitamin E is known for its antioxidant properties and is often used to support cognitive health, but Takyrbashev adds that "high-dose synthetic vitamin E supplements have been associated with an increased risk of hemorrhagic stroke, which can lead to cognitive impairment. It may also interfere with the body's natural antioxidant balance."
Folic acid
One of the primary concerns with high doses of folic acid is that it can mask the symptoms of vitamin B12 deficiency.
Takyrbashev adds that "in individuals with B12 deficiency, high folic acid intake may mask the deficiency while allowing neurological damage to progress. This can lead to cognitive impairment that might otherwise be prevented by addressing the B12 deficiency."
Ginkgo biloba
Takyrbashev says the effectiveness of Ginkgo biloba for cognitive enhancement is not universally supported by scientific evidence. Some studies suggest that it may have limited or no benefit for cognitive function, especially in older adults.
"While often touted for cognitive health, some research has found no benefit, and it may increase bleeding risk when combined with blood thinners. This increased bleeding risk could lead to mental issues if it results in cerebral microbleeds," he adds.
Melatonin
Melatonin is commonly used as a supplement to regulate sleep patterns, especially in cases of insomnia or jet lag, but Takyrbashev says "long-term or high-dose use may disrupt the body's natural melatonin production and circadian rhythms, potentially affecting cognitive function. Disrupted sleep patterns can have significant impacts on mental health over time."
He concludes by emphasizing that "it's crucial to note that these effects are often dose-dependent or occur in specific populations. Individuals should consult their healthcare provider before starting or stopping any supplement regimen."
