Protocol · Cognitive & Brain Health
Age-Related Cognitive Decline (ARCD) Support Protocol
Curcumin and Omega-3 Fatty Acids (DHA) are the core of this stack, with 7 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Age-Related Cognitive Decline (ARCD) Support.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
9 supplements · 7 graded · 4 confirmed studies
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Curcumin | Amount listed: 400–800 mg highly bioavailable curcumin daily (Theracurmin, Meriva, or with piperine) | Anti-inflammatory and neuroprotective; may improve memory and reduce brain amyloid accumulation
| Grade B for Cognition2 studies · 255 people | ||
| Omega-3 Fatty Acids (DHA) | Amount listed: 1–2 g DHA daily (or 2–4 g total EPA+DHA with higher DHA) | DHA is essential brain structural component; may slow cognitive decline and support memory
| Grade D for Cognition1 study · 1,525 people | ||
Confirmed studies for Omega-3 Fatty Acids (DHA) (titles as PubMed lists them) | |||||
| Supporting stackListed as additions to the core | |||||
| Ginkgo Biloba | Amount listed: 120–240 mg standardized extract daily (24%/6%) | Improves cerebral blood flow and has antioxidant effects; may help with memory and processing speed
| Grade C for Cognition3 studies · 59 people | ||
| CDP-Choline (Citicoline) | Amount listed: 500–1,000 mg daily | Supports phospholipid synthesis and acetylcholine production; may improve memory and attention
| Grade C for Blood Pressure1 study · 24 people | ||
| Phosphatidylserine | Amount listed: 100–300 mg daily | Major membrane phospholipid that supports cognitive function and may improve memory in elderly
| Grade D for Blood Pressure78 people | ||
Confirmed studies for Phosphatidylserine (titles as PubMed lists them) | |||||
| Vitamin D | Amount listed: 2,000–4,000 IU daily (based on blood levels) | Deficiency associated with cognitive decline; supplementation may support brain health in elderly | Not graded yet | ||
| B Vitamins (B6, B12, Folate) | Amount listed: B6 25–50 mg, B12 500–1,000 mcg, Folate 800 mcg daily | Reduce homocysteine which damages brain; B12 deficiency causes cognitive impairment | Not graded yet | ||
Confirmed studies for B Vitamins (B6, B12, Folate) (titles as PubMed lists them) | |||||
| Bacopa Monnieri | Amount listed: 300–600 mg standardized extract daily (50% bacosides) | Traditional Ayurvedic herb that supports memory and cognitive function through multiple mechanisms
| Grade D for Attention65 people | ||
| Polygala Tenuifolia | Amount listed: 100–300 mg extract daily | Traditional Chinese herb that may enhance memory and protect neurons
| Grade C for Cognitive Decline1 study · 53 people | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The supplement in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade B
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How this protocol works
In plain language
Age-related cognitive decline is the gradual decrease in mental abilities that occurs as we get older. This is different from dementia—it's the normal 'senior moments' many people experience: taking longer to learn new things, occasionally forgetting names, or feeling like your mind isn't as sharp as it used to be. While some cognitive decline is inevitable with aging, the rate and extent can be influenced by lifestyle factors and nutritional support.
IMPORTANT: Cognitive decline should be evaluated to distinguish normal aging from mild cognitive impairment (MCI) or early dementia. If you notice significant changes in memory or thinking, see a healthcare provider for proper assessment.
- Curcumin (from turmeric) has powerful anti-inflammatory and antioxidant effects. Chronic inflammation and oxidative stress contribute to brain aging. A clinical trial showed curcumin improved memory and mood in older adults, and PET scans revealed reduced amyloid (a protein associated with Alzheimer's) in the brain. Use a bioavailable form for best results.
- Omega-3 Fatty Acids, particularly DHA, are essential structural components of brain cell membranes. The brain is 60% fat, and much of that is DHA. Higher omega-3 intake is associated with slower cognitive decline and better brain structure on imaging. DHA supports the flexibility of brain cell membranes needed for proper signaling.
- Ginkgo Biloba is one of the oldest living tree species and has been used for brain health for centuries. It improves blood flow to the brain and has antioxidant effects. Studies show modest benefits for memory and processing speed in older adults.
- CDP-Choline (Citicoline) provides building blocks for brain cell membranes and supports acetylcholine, the neurotransmitter most associated with memory. Studies show it may improve memory, attention, and overall cognitive function in people with age-related decline.
- Phosphatidylserine is a component of brain cell membranes that decreases with age. Supplementation may help support cognitive function, particularly memory and attention.
- Vitamin D deficiency is extremely common in older adults and is strongly associated with faster cognitive decline. The brain has vitamin D receptors throughout, and the vitamin supports neuronal health and reduces inflammation.
- B Vitamins (B6, B12, Folate) reduce homocysteine, an amino acid that at high levels damages the brain. The landmark VITACOG trial showed B vitamins slowed brain shrinkage by 30% in people with elevated homocysteine. B12 deficiency specifically causes cognitive problems that can be reversed with supplementation.
- Bacopa Monnieri is an Ayurvedic herb that has been used for centuries to enhance memory. Modern research confirms it improves memory consolidation and recall, with effects building over 8-12 weeks.
- Polygala Tenuifolia is a traditional Chinese medicine herb used for memory. Early research suggests it may support cognitive function through multiple mechanisms.
Expected timeline: Curcumin: 4-8 weeks. Omega-3: 8-12 weeks. Ginkgo: 4-8 weeks. B vitamins: 4-12 weeks. Bacopa: 8-12 weeks. Cognitive support is ongoing—these supplements work best with continued use.