Vitamins and memory supplements: what the WHO says (and it's a no)
I see memory supplements, omega-3, and vitamin complexes everywhere. Is it worth taking anything to reduce the risk of dementia?
The short answer is no, and it's worth knowing why — because it's one of the few times the World Health Organization's guidelines directly say no to something.
What the guidelines say
In the guidelines on reducing the risk of cognitive decline and dementia (2nd edition, 2026), the WHO does not recommend supplementation with B vitamins, vitamin E, omega-3 fatty acids, or multivitamins and minerals, when there is no diagnosed deficiency. The reason is twofold: there is no evidence of benefit that outweighs the risks, and there are possible unwanted side effects.
Note the condition: when there is no diagnosed deficiency. This is not the same as saying that no one should take vitamins. If your doctor has diagnosed you with a lack of vitamin B12, vitamin D, or iron, treating that deficiency is a different matter and should be followed. What the WHO says is that taking supplements for memory, without any deficiency, is not justified.
Why this is hard to hear
A supplement is an easy promise: buy a bottle and feel like you're doing something. The measures that do have evidence in their favour — moving your body, quitting smoking, treating blood pressure, correcting hearing, maintaining a social life — are all more laborious and slower. It's perfectly human to prefer the bottle.
But if you're deciding where to put your money and energy, put them into what has evidence. A pair of trainers worn every day does more for your brain than any supplement on sale.
What about diet?
Eating well is still recommended — it's the complete dietary pattern, over the years, that has evidence in its favour, not isolated nutrients inside a capsule. A plate with vegetables, legumes, fruit, fish, and olive oil is not the same as a pill with extracts of these foods, and research has repeatedly shown that the difference matters.
Before buying
Talk to your doctor or pharmacist before starting a supplement, especially if you take other medications. Some supplements interfere with medication — vitamin E, for example, can increase the risk of bleeding in those taking anticoagulants. "Natural" does not mean "without effects".