A new wave of expert advice is challenging the belief that popping supplements can boost brain function, urging Thai readers to prioritise healthy living and balanced diets over quick fixes. According to a comprehensive report by a team of registered dietitians, several widely advertised supplements might actually endanger, rather than enhance, cognitive performance—news with far-reaching implications for Thailand’s rapidly ageing society and health-conscious youth. (EatingWell)
With the promise of sharper memory and better focus, brain health supplements have become staples on pharmacy shelves from Bangkok to Chiang Mai. But registered dietitians cited in the latest review warn these pills can give a false sense of security or even cause harm, especially when consumed in high doses or without medical supervision. The five supplements flagged as concerning are: high-dose vitamin E, high-dose vitamin B6, ginkgo biloba, concentrated caffeine supplements, and omega-6 fatty acid supplements.
Vitamin E, lauded for its antioxidant properties, is a particularly popular choice for Thais seeking to protect against age-related memory loss. However, as explained by a registered dietitian cited in the report, taking vitamin E supplements in high doses has not been proven to improve memory or protect against cognitive decline in healthy adults. Instead, excessive vitamin E increases risks such as impaired blood clotting and heightened chance of hemorrhagic stroke (PubMed). Rather than pills, the experts urge getting vitamin E from natural sources—nuts, seeds, and leafy greens—commonly found in Thai cuisine, which allows safer absorption and avoids dangerous overdoses.
The case is similar for vitamin B6, which supports neurotransmitter function. While essential in small amounts, another registered dietitian in the review noted, “in large doses, it could cause nerve damage, leading to numbness or tingling. Over the long term, this could negatively affect nerve signaling and brain function.” This risk is especially relevant for elderly Thais, who may already be dealing with neuropathy and are more susceptible to supplement side effects. The recommendation is to rely on dietary sources—fish, poultry, bananas, and potatoes—staples of the Thai diet.
Ginkgo biloba, a herbal remedy sold widely in Thailand, is often promoted as a miracle memory-booster. Yet, scientific studies have largely failed to support such claims. A meta-analysis published in the Journal of the American Medical Association found ginkgo biloba ineffective at preventing cognitive decline in healthy adults (JAMA), and it can cause dizziness, headaches, or increased bleeding risk, particularly alarming for those on blood thinners. As the report concluded, “these risks outweigh any unproven benefits.”
Caffeine, beloved in Thailand for energising everything from bubble tea to workout supplements, is a double-edged sword. While moderate amounts in coffee or tea can sharpen alertness, concentrated caffeine supplements often deliver dangerously high doses that can trigger anxiety, disrupt sleep, and paradoxically undermine mental focus over time. “They may give a short-term jolt, but they can increase anxiety, disrupt sleep and even impair focus,” the report’s co-author cautioned. Inadequate sleep, already a widespread problem in Thailand’s urban centres, further erodes memory and mood.
Omega-6 fatty acid supplements round out the expert warning list. Despite their necessity in small amounts, a major concern outlined in the report is that many modern diets—including Thailand’s—already contain excessive omega-6 from processed foods and vegetable oils. This inflames the natural omega-6 to omega-3 balance and can promote inflammation linked to cognitive decline. Instead, the recommendation is to increase omega-3s, easily found in local ingredients like mackerel, walnuts, and flaxseed, all beneficial for the Thai palate.
For those hoping to maintain mental sharpness from childhood through old age, the dietary advice is clear: focus on whole, unprocessed foods rather than untested or unnecessary supplements. The so-called MIND diet, which favours fruits, vegetables, healthy fats and fish—elements easily incorporated into Thai cuisine—remains the gold standard for cognitive health. Exercise is equally critical: at least 150 minutes of moderate activity per week is scientifically linked to improved blood flow and release of brain-supporting chemicals. Prioritising sleep (seven to nine hours nightly), staying socially engaged (through temple activities, family gatherings, or community events), and managing stress (with mindfulness, prayer, or traditional massage) all play established roles in protecting memory and clarity.
Thai public health officials echo this sentiment. One nutrition expert at Bangkok’s leading government hospital points out, “Supplements are never a substitute for the Thai way: eating fresh local food, staying active, spending time with family, and caring for mental health through spiritual or community connection.” Thailand’s holistic approach, woven into both Buddhist and folk practices, has long valued balance over excess—a philosophy reflected in this international research.
The medical establishment in Thailand, like their global counterparts, also cautions that all supplements—regardless of packaging or branding—must be vetted by health professionals. A recent statement from the Department of Health emphasises, “Self-medicating with supplements can create more problems than it solves. It is crucial to get individual advice and ensure that any supplement is genuinely necessary.”
Culturally, these findings resonate in a country where mistrust of “miracle cures” runs deep. Folkloric wisdom, often passed down by village elders, teaches that no medicine is better than moderation—advice echoed by today’s science. The popularity of wellness clinics and temple retreats also shows Thais’ willingness to invest in health beyond pills, by embracing meditation, movement, and diet.
Looking ahead, the growing Thai supplement market, projected to be worth billions of baht by 2030, faces calls for stricter regulation. Advocates are urging more research, transparent labelling, and stronger consumer protection as demand surges—especially among the elderly and urban professionals. With Thailand’s population ageing rapidly and dementia cases expected to climb, public education about brain health is more vital than ever.
For Thai readers, the central message is simple: put faith in the kitchen, not the pharmacy. Whether you’re seeking sharper focus at university, protection from forgetfulness in old age, or quick recovery after Songkran festivities, the safest path is the traditional one—rich food, restful sleep, physical activity, and regular social or spiritual renewal. Before reaching for a bottle, consult with a licensed healthcare provider, get your vitamins on your plate, and remember that no supplement can replace the timeless Thai recipe for good health.
For practical action, consider these steps: review current supplement use with your doctor, adjust your diet to include brain-friendly local foods, set regular sleep patterns, stay active with communal walks or dance, and nurture social ties. In an era flooded by advertising and easy promises, critical thinking—rooted in both science and Thai tradition—is the greatest protector of your mind.
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