Forgetfulness: Do Diet Supplements Help? | NDR.de – guide

Forgetfulness and poor concentration: This is what many people fear, because brain performance decreases with age. Numerous preparations with different active ingredients promise remedy, which, according to advertising, are supposed to keep the brain fit into old age. But is there a pill against forgetting at all?

GABA and lemon balm: do not get into the brain via blood

One example is a mixture of green tea, guarana caffeine, vitamin B, the neurotransmitter gamma-amino-butyric acid (GABA) and an extract from lemon balm, which is processed into a dietary supplement in capsule form. In fact, there is evidence that GABA plays an important role in learning, and lemon balm was thought to have a mentally stimulating effect even in ancient times.

However, that is not proof that the capsules help the memory. Since they are not sold as a drug, but as a dietary supplement, the manufacturer does not have to prove their effectiveness. It is sufficient that the capsules are manufactured in accordance with the regulations on the purity of food and feed. Even if the body’s own GABA in the brain promotes sleep and mental performance, additional GABA ingested is unlikely to have an effect because it cannot reach the central nervous system due to the blood-brain barrier.

DHA and choline: additional intake necessary?

In addition to vitamin B12, vitamin B5, zinc, folic acid and the fatty acid DHA, another dietary supplement mainly contains the vitamin-like choline. In the best case scenario, it is converted in the body into the messenger substance acetylcholine, which is actually important for our brain. But there are no studies showing that choline could prevent the development of dementia. The human body produces a small amount of choline itself and takes it in sufficiently through food from vegetable oils, fish, eggs or nuts. According to the experts, no additional intake is required.

Ginkgo tablets: special extract cannot stop mental decline

Ginkgo preparations such as Gingium, Ginkobil or Tebonin can be found on the market – advertised as natural “brain power” with an anti-stress formula. Those who take such capsules should stay fit in their head well into old age. A long-term study has shown, however, that the special extract cannot stop our mental decline. Slightly to moderately ill Alzheimer’s patients do not benefit from ginkgo supplements. And there is no evidence that these drugs prevent dementia in healthy people.

A dose of 240 mg ginkgo per day can only have a small effect on patients with dementia symptoms and behavioral disorders. But you have to dig deep into your pocket for this: 60 tablets cost around 90 euros. Most health insurance companies do not pay for these drugs. If taken permanently, it will be expensive. Unless you use inexpensive food supplements with a lower proportion of ginkgo – for five to 15 euros per pack. Experts warn that simply taking more of it to get to 240 mg is not advisable: The purity of ginkgo products is crucial – expensive products are free from ginkgolic acid. Gingolic acids are contained in the leaves from which the extract is obtained. In higher concentrations they can lead to gastrointestinal complaints and trigger allergies. In the cheaper products, the ginkgolic acids are often not or only partially filtered out.

What increases mental performance?

If cases of forgetfulness accumulate or serious incidents occur, medical advice should be sought before embarking on dubious dietary supplements. According to studies, the following also work much better for maintaining mental performance:

• good sleep
• balanced nutrition
• lots of social contacts
• Sport
• physical activity

Because there is no pill against forgetting.