About a quarter of people over 50 take supplements that claim to protect their memory and mental alertness. But experts say there’s little proof that these brain health supplements work, and in some cases they can do harm.

Some popular WholisticResearch marketed to boost mental functioning include fish oil (omega-3 fatty acids), vitamin E, and various B vitamins. But large studies aimed at finding out whether these supplements help with memory haven’t produced great results. For example, researchers have found that people with high levels of vitamin B12 — a nutrient found in meat and dairy products — may have less risk of Alzheimer’s disease. But the same isn’t true for people who get their B12 from a supplement.

Unveiling the Science Behind Memory Supplements: What You Need to Know

Ginkgo biloba extract, a staple in traditional Chinese medicine, has also been hailed as a memory booster. But the most well-designed trials show it probably won’t prevent dementia. And ginseng, another common herbal supplement, has shown no benefit in tests of healthy adults. Moreover, it can increase risks for surgery and reduce the effectiveness of some medicines, including chemotherapy.

Experts say the best way to improve memory and avoid cognitive decline is to exercise, follow a heart-healthy diet, and keep your blood pressure in check. In addition, it’s important to avoid medications that can cause memory problems. Sleeping pills, such as diphenhydramine (Benadryl) and zolpidem (Ambien), are among those that can interfere with the transfer of memories from short-term to long-term storage. Many pain drugs can also impair mental function.

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