5 Supplements That Should Be Avoided To Maintain Brain Health

JAKARTA - In the world of modern health, supplements are often an instant solution for many people who want to keep their mind and brain function optimal.

Starting from vitamins, herbs, to energy tablets, these products are marketed with claims that they can increase concentration, memory, to prevent cognitive reduction.

However, it is important to note that not all supplements work as promised, some even have the potential to have a negative impact on brain health.

Quoting from reliable sources of nutrition such as Eating Well, experts warn that the use of certain supplements, especially in high doses or without medical supervision, could actually worsen health conditions, including brain function.

Here are five types of supplements that should be avoided if you want to keep cognitive performance healthy and optimal:

Vitamin E is known as an antioxidant that helps protect body cells, including brain cells. However, if consumed in excess, this benefit can turn into a health risk.

Consumption in large quantities has not been proven to increase memory or cognitive function in healthy individuals. On the other hand, too much vitamin E can interfere with the process of blood clotting and increase the risk of a certain stroke," explained Lisa Young, Ph.D., RDN, nutritionist and author of nutrition.

Vitamin B6 is important for brain function and nervous system, but consumption in high doses in the long term can cause nerve damage. Symptoms can be in the form of tingling, numbness, and coordination disorders.

Nutritionist Theresa Gentile, MS, RDN, CDN, recommends meeting B6 needs through natural foods such as fish, poultry, bananas, and potatoes rather than relying on high-dose supplements.

These herbal plants are often associated with increasing memory and focus. However, research shows that these claims are not supported by strong scientific evidence.

In fact, Ginkgo biloba can cause side effects such as headaches, dizziness, and an increase in the risk of bleeding, especially when combined with blood dilution drugs.

Alternatively, maintaining a sufficient sleep pattern and good hydration has proven to be more effective in supporting brain function.

Caffeine in moderate quantities can indeed help increase focus and vigilance. However, caffeine supplements, especially in the form of pills or energy tablets, often contain high doses that actually interfere with mood, sleep, and long-term concentrations.

Consumption of caffeine from natural sources such as tea or coffee is safer and provides a more stable effect on cognitive functions.

The body needs omega-6 fatty acids, but its balance with omega-3 is essential. If omega-6 levels are too dominant, this could trigger inflammation that has a negative impact on brain health.

To balance this ratio, it is recommended to increase the consumption of omega-3 from foods such as fatty fish, walnuts, and hemp seeds, as well as reduce the high processed food omega-6.