Brain Health Resources
Evidence-Based Education & Trusted Clinical Resources
Welcome to the Root & Rise Brain Health Resource Center
Brain health is influenced by many factors beyond medication, including nutrition, sleep, physical activity, stress management, and selected nutraceuticals.
This resource center provides evidence-based educational information about commonly discussed supplements and lifestyle strategies that may support overall brain health. Recommendations are individualized and should always be discussed with your healthcare provider.
The information is intended for educational purposes and should not replace personalized medical advice or psychiatric care.
Evidence-Based Supplements & Nutraceuticals
Supplements and nutraceuticals may be used to support brain health and overall well-being. When appropriate, they can complement—but do not replace—evidence-based psychiatric care, healthy daily habits or prescribed treatment.
Explore the topics below to learn about potential benefits, limitations, and important safety considerations.
Select a topic below to learn more.
Omega-3 Fatty Acids
What they are
EPA and DHA are long-chain omega-3 fatty acids found primarily in fish, seafood, algae and marine-oil supplements. They are important components of cell membranes, and DHA is highly concentrated in the brain.
What the evidence suggests
EPA and DHA support cardiovascular health and normal brain structure. Certain EPA-dominant formulations have shown possible adjunctive benefit for some people with depressive symptoms, although results vary by formulation, dose and patient population.
Omega-3 supplements have not been proven to prevent dementia or reliably improve cognition in otherwise healthy adults. They should complement—not replace—appropriate psychiatric treatment.
The amounts below reflect ranges commonly used in research or clinical practice and are provided for education only. They are not individualized dosing instructions. Appropriate use depends on medical history, medications, dietary intake, laboratory findings and treatment goals.
Use caution
Consult a healthcare professional before using high-dose omega-3 supplements if you:
Take an anticoagulant or anti-platelet medication
Have a bleeding disorder
Are preparing for surgery
Have atrial fibrillation
Take medication that lowers blood pressure
Fish-derived products may not be appropriate for people with fish or shellfish allergies. Algae-derived EPA and DHA products may offer an alternative. Possible adverse effects include indigestion, nausea, loose stools and a fishy aftertaste.
Look at the actual amounts of EPA and DHA on the Supplement Facts label rather than relying on the larger total “fish oil” amount printed on the front.
Amounts commonly studied
For general nutritional supplementation, products frequently provide approximately 500–1,000 mg of combined EPA and DHA daily.
In studies and clinical guidance examining omega-3 as an adjunct for major depressive disorder, the more relevant amount is net EPA, not total fish oil. Expert guidance has generally favored:
1–2 grams of net EPA daily
Either EPA alone or an EPA/DHA formulation
An EPA-to-DHA ratio of at least 2:1
These psychiatric amounts should be selected and monitored by a qualified clinician. Patients should check the Supplement Facts panel for the separate EPA and DHA amounts rather than relying on the larger “fish oil” number on the front of the bottle.
Magnesium Glycinate
What it is
Magnesium is an essential mineral involved in nerve signaling, muscle function, energy production, blood-pressure regulation and normal heart rhythm. Magnesium glycinate combines magnesium with the amino acid glycine and is often selected because it may be easier on the digestive system than some other forms.
What the evidence suggests
Correcting inadequate magnesium intake can support normal physical and neurologic function. Magnesium is also involved in processes related to stress regulation and sleep. However, evidence for using magnesium as a stand-alone treatment for anxiety or insomnia is limited, and benefits may be more likely when dietary intake or magnesium levels are inadequate.
Use caution
Consult a healthcare professional before taking magnesium if you have kidney disease, because impaired kidney function can increase the risk of magnesium toxicity.
Magnesium can interfere with the absorption of levothyroxine, certain antibiotics and osteoporosis medications. These medications may need to be taken several hours apart from magnesium. Excessive supplemental magnesium can cause diarrhea, nausea, weakness and low blood pressure.
Amounts commonly studied
Supplemental products commonly provide approximately 100–200 mg of elemental magnesium per serving. The amount of elemental magnesium is what matters—not the total weight of the magnesium-glycinate compound.
The federal tolerable upper intake level for magnesium from supplements and medications is 350 mg daily for adults, primarily because higher amounts can cause diarrhea and gastrointestinal symptoms. Magnesium obtained naturally from food does not count toward this supplemental limit. Higher supplemental amounts should be clinician-directed.
Vitamin D3 + K2
What they are
Vitamin D supports calcium absorption, bone strength, muscle function, immune health and normal neurologic function. Vitamin K supports normal blood clotting and contributes to bone metabolism.
Vitamin D3 is the form commonly used in supplements. Vitamin K2 is available in forms that include MK-4 and MK-7.
What the evidence suggests
Maintaining an adequate vitamin D level is important for overall health, particularly bone and muscle health. Vitamin D receptors are also present in the brain, and low vitamin D levels have been associated with poorer cognitive and mental-health outcomes.
However, studies examining whether vitamin D supplementation improves cognition or prevents cognitive decline have produced mixed results. Vitamin D should not be advertised as a treatment for memory loss, depression or dementia.
Supplementation is most appropriately guided by dietary intake, medical history and, when indicated, a blood level of 25-hydroxyvitamin D.
Use caution
Do not begin a vitamin K2 supplement without prescriber guidance if you take warfarin or another vitamin K–antagonist medication. Vitamin K can significantly alter the medication’s effect.
Vitamin D supplementation should be clinician-guided if you have:
High blood-calcium levels
Kidney disease or recurrent kidney stones
Hyperparathyroidism
Sarcoidosis or another granulomatous condition
A condition affecting vitamin D metabolism
Excessive vitamin D can cause hypercalcemia and potentially damage the kidneys and other organs. Vitamin D can also interact with thiazide diuretics and certain other medications.
Amounts commonly studied
Vitamin D requirements vary according to age, sun exposure, diet, absorption, medical conditions and blood levels. The recommended dietary allowance for most adults is 600–800 IU daily from all sources.
Many over-the-counter products supply 1,000–2,000 IU of vitamin D3 per serving, but this should not be presented as the correct amount for everyone. The adult tolerable upper intake level is 4,000 IU daily from all sources, unless a higher amount is prescribed and monitored to treat a documented deficiency.
There is no single universal K2 amount appropriate for every patient. Vitamin K2 should not be recommended without prescriber approval for anyone taking warfarin or another vitamin K antagonist.
L-Theanine
What it is
L-theanine is an amino acid found naturally in green and black tea. It is commonly used to promote a relaxed state without functioning like a traditional sedative.
What the evidence suggests
Small clinical studies suggest that L-theanine may modestly support relaxation, stress management and sleep quality. Some research has also examined attention when L-theanine is combined with caffeine.
The available studies are relatively small, and long-term evidence remains limited. L-theanine should not be presented as a treatment for an anxiety disorder, depression or chronic insomnia.
Use caution
L-theanine may lower blood pressure and could increase dizziness or lightheadedness when combined with blood-pressure medication. Use caution when combining it with alcohol, sleep medication or other substances that may cause sedation.
Safety during pregnancy and breastfeeding and the effects of long-term daily supplementation have not been adequately established.
Amounts commonly studied
Clinical studies have most commonly examined approximately 200–400 mg daily, sometimes divided into more than one dose. The optimal amount and long-term safety have not been firmly established.
Creatine Monohydrate
What it is
Creatine is a naturally occurring compound made by the body and obtained through foods such as meat and seafood. It helps cells rapidly regenerate adenosine triphosphate, or ATP, which is used for cellular energy.
Creatine monohydrate is the most extensively studied supplemental form.
What the evidence suggests
Creatine has strong evidence for improving strength, exercise performance and gains in lean body mass when combined with resistance training.
Emerging research suggests possible cognitive benefits during sleep deprivation, high mental demand, aging or low dietary creatine intake. Cognitive findings remain inconsistent, however, and creatine should not be presented as a treatment for memory loss or a psychiatric disorder.
Use caution
Consult a healthcare professional before using creatine if you have kidney disease, abnormal kidney-function testing, significant liver disease or a medically prescribed protein restriction.
Creatine can increase measured blood creatinine without necessarily causing kidney damage. Tell the healthcare professional interpreting your laboratory results that you take creatine.
Possible adverse effects include gastrointestinal discomfort and an increase in water weight. Safety during pregnancy and breastfeeding has not been adequately established.
Amounts commonly studied
A common maintenance amount in research is 3–5 grams of creatine monohydrate daily. A loading phase is not required for general use and is more likely to cause gastrointestinal discomfort or rapid water-weight gain.
Research concerning cognition has used differing amounts, so no specific creatine dose has been established for treating cognitive or psychiatric symptoms.
Bioactive Collagen Peptides
What they are
Collagen is a structural protein found in skin, bone, cartilage, tendons and other connective tissues. Bioactive collagen peptides are specially processed collagen fragments developed to target particular tissues.
Different formulations should not be treated as interchangeable:
VERISOL® has been studied primarily for skin elasticity, wrinkle appearance and nail strength.
FORTIBONE® has been studied for bone formation and bone mineral density.
FORTIGEL® has been developed primarily for cartilage and joint support.
What the evidence suggests
Clinical studies suggest that specific oral collagen peptides may modestly improve skin hydration, elasticity or wrinkle appearance.
In a randomized controlled trial involving postmenopausal women with age-related bone loss, 5 grams daily of the specific FORTIBONE collagen peptides for 12 months produced modest improvements in lumbar-spine and femoral-neck bone mineral density compared with placebo.
These findings are promising but are not sufficient to consider collagen a treatment for osteopenia or osteoporosis. The bone-density studies were relatively small and had manufacturer involvement or related conflicts.
Collagen does not replace adequate dietary protein, calcium, vitamin D, resistance exercise, bone-density screening or prescribed osteoporosis treatment.
Use caution
Avoid collagen derived from bovine, porcine, fish, shellfish or other sources to which you are allergic.
Review combination products carefully. They may contain biotin, vitamins, minerals, sweeteners, hyaluronic acid or other active ingredients. High-dose biotin can interfere with certain thyroid, hormone and cardiac laboratory tests.
Consult a healthcare professional before use if you have significant kidney or liver disease, a medically prescribed protein restriction, or if you are pregnant or breastfeeding.
Amounts commonly studied
The studied amount depends on the specific branded peptide:
VERISOL®: commonly studied at approximately 2.5 grams daily for skin-related outcomes
FORTIBONE®: studied at 5 grams daily for bone-related outcomes in postmenopausal women
FORTIGEL®: formulations commonly provide approximately 5 grams daily for cartilage and joint support
Root & Rise Fullscript Dispensary
Root & Rise Brain Health offers convenient access to professional-quality nutraceuticals through Fullscript. Available formulations may include capsules, powders, liquids, gummies and plant-based alternatives. Products are selected based on quality, third-party testing, and the best available clinical evidence. Recommendations are individualized based on your medical history, symptoms, medications, and treatment goals.
Purchasing through Fullscript is optional. Nutraceutical selection and dosing should be individualized according to medical history, medications, dietary intake and relevant laboratory findings.
Financial Disclosure: Root & Rise Brain Health may receive a modest financial benefit from supplements purchased through its Fullscript dispensary. Patients are never required to purchase through Fullscript and may obtain recommended products from any retailer or pharmacy of their choice. Supplement recommendations are based on clinical judgment and are not conditioned on purchasing through Root & Rise Brain Health.
Important Information
The information in this guide is provided for general education and does not constitute individualized medical advice, diagnosis or a recommendation to begin a supplement.
Nutraceuticals can cause adverse effects and interact with prescription medications, over-the-counter products, laboratory testing and medical conditions. Product quality, purity and ingredient amounts may vary.
Consult a qualified healthcare professional before beginning, stopping or combining supplements — particularly if you are pregnant or breastfeeding, preparing for surgery, taking prescription medication, or living with kidney, liver, bleeding, cardiovascular or complex gastrointestinal disease.
Nutraceuticals do not replace indicated medical or psychiatric treatment. Evidence supporting individual products and uses ranges from established to emerging, and individual results vary.