This article is based primarily on guidance from the World Health Organization and established health research. Evidence for individual lifestyle and supplement interventions varies.
What Is Brain Health?
When I hear the words brain health, I don’t think only about memory.
I think about the bigger picture.
Our brains help us think, learn, remember, communicate, move, make decisions, manage emotions and interact with the world around us.
The World Health Organization describes brain health as the state of brain functioning across cognitive, sensory, social-emotional, behavioral and motor areas throughout life. Importantly, brain health isn’t simply about whether someone has a neurological disorder or not.
That gives us a much more useful way of looking at the subject.
Brain health is something we can think about throughout our entire lives.
Why Does Brain Health Matter?
Our brains don’t operate separately from the rest of our bodies.
Physical health, our surroundings, learning, social relationships, and access to healthcare can all influence brain health. The WHO describes these as important groups of determinants that interact throughout life.
This is why I don’t believe there is one magic food, supplement or exercise that defines good brain health.
Instead, I think about a collection of factors working together.
The Foundations of Brain Health
1. Stay Physically Active
Movement is an important part of overall health, and physical health is closely connected with brain health.
Rather than looking for a complicated exercise program, I prefer to start with something realistic.
Move regularly.
Walking, cycling, swimming, resistance training and other forms of physical activity can all be part of an active lifestyle.
The important point is to find activities that you can actually maintain.
2. Get Enough Good-Quality Sleep
Sleep isn’t wasted time.
It’s a fundamental part of our daily lives and an important part of maintaining health.
If I regularly sacrifice sleep in an attempt to get more done, I’m not necessarily making a good trade.
For Suppliwell, sleep belongs near the foundation of any discussion about brain health—not as an optional extra.
3. Eat a Balanced Diet
There isn’t one “brain food” that suddenly transforms brain function.
Instead, I think about the overall quality of the diet.
A varied diet containing vegetables, fruit, whole grains, legumes, nuts, seeds, protein sources and healthy fats can form part of a healthy eating pattern.
Diet also connects brain health with cardiovascular and metabolic health. The American Heart Association’s Life’s Essential 8 framework identifies diet, physical activity, nicotine exposure and sleep as key health behaviors, alongside factors such as blood pressure, blood glucose and blood lipids.
4. Look After Your Cardiovascular Health
This is an area I don’t want to overlook.
The heart and blood vessels supply the brain, so cardiovascular health and brain health are closely connected.
The American Heart Association notes that vascular risk factors and cardiovascular diseases can contribute to brain injury and cognitive impairment.
That means things such as blood pressure, blood sugar, cholesterol, physical activity, diet and smoking aren’t just concerns for the heart.
They can matter for the brain too.
5. Keep Learning
The brain changes throughout life.
Learning something new, developing skills and staying mentally engaged are all worthwhile parts of a healthy lifestyle.
That doesn’t mean I believe everyone needs to complete brain-training exercises every day.
It can be much simpler.
Read.
Learn an instrument.
Study a language.
Try a new hobby.
Take a course.
Solve problems.
Stay curious.
6. Stay Socially Connected
Human beings are social creatures.
The WHO includes learning and social connection among the important determinants of brain health.
So when I think about brain health, I don’t want to reduce everything to food, exercise and supplements.
Relationships matter too.
Time spent with family, friends, colleagues and communities can be an important part of a healthy and meaningful life.
7. Protect Your Brain
Brain health also means reducing avoidable risks.
That includes taking appropriate precautions against head injuries, avoiding smoking and being sensible about alcohol.
It also means getting medical advice when something doesn’t seem right.
A sudden or significant change in memory, thinking, movement, speech or behaviour shouldn’t simply be dismissed as “getting older.”
Where Do Nootropics Fit?
This is where things can become confusing.
The term nootropic is used to describe substances that are claimed or studied for effects on cognition, attention, memory or other aspects of brain function.
But the word itself doesn’t mean that an ingredient definitely works.
That’s an important distinction.
At Suppliwell, I’m going to look at individual ingredients based on the quality of the available evidence, rather than simply calling them “brain boosters.”
Our nootropics library will examine:
- Lion’s Mane Mushroom
- Rhodiola rosea
- Panax ginseng
- Turmeric & Curcumin
- Omega-3 Fatty Acids
- Bacopa monnieri
- L-Theanine
- Citicoline
- Creatine
- Caffeine
For each one, we’ll look at human research, potential benefits, limitations, and safety.
There Is No Magic Brain Supplement
This is probably the most important point I want to make.
I don’t believe brain health should begin with a supplement.
It should begin with the fundamentals.
Sleep.
Movement.
Nutrition.
Healthy relationships.
Learning.
Managing health risks.
Supplements may have a place for some people, but they shouldn’t be presented as replacements for the foundations of a healthy lifestyle.
My Simple Brain Health Checklist
If you’re wondering where to start, keep it simple.
This week, I can:
☐ Get a consistent amount of sleep.
☐ Move my body regularly.
☐ Eat a varied, balanced diet.
☐ Spend time with people I care about.
☐ Learn or practise something new.
☐ Avoid smoking.
☐ Keep an eye on important health factors such as blood pressure.
☐ Question exaggerated supplement claims.
☐ Speak to a healthcare professional when I have concerns.
You don’t need to change everything at once.
Small, sustainable improvements are a much better starting point than chasing a perfect routine.
The Suppliwell Takeaway
Brain health is bigger than memory.
It’s about how our brains function, adapt, and allow us to think, learn, feel, move, and interact throughout life.
The evidence points towards a broad approach rather than a single solution.
That’s why I created Suppliwell.
I want to make the science easier to understand so you can make better-informed decisions about your own health.
Important Note
This article is for general education and isn’t intended to diagnose, treat or prevent a medical condition. If you’re concerned about changes in memory, thinking, mood, movement or other aspects of neurological health, speak with an appropriately qualified healthcare professional.
References & Further Reading
World Health Organization — Optimizing brain health across the life course: WHO position paper (2022).
World Health Organization — Brain Health.
American Heart Association — The Role of Primary Care in Achieving Life’s Essential 8 (2024).
American Heart Association — Cardiac Contributions to Brain Health (2024).
Sleep – Nutrition – Nootropics – Lion’s Mane Guide – Omega-3 Guide –
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