Everyone wants a supplement for brain health—but most don’t do what they promise.

In this free preview of our first Ask Annie episode, Dr. Annie Fenn breaks down which supplements are actually backed by science, which ones are overhyped, and how to build a smarter, more personalized routine. The goal is not to take more. It’s to take the right things, in the right dose, for the right reason. If you'd like to listen to the full episode, come join our community as a paid subscriber at brainhealthkitchen.substack.com.

00:00 The problem with brain supplement hype

02:15 Food first—and why supplements come second

04:30 How to build a smarter supplement routine

06:00 The key labs to check before you start

09:30 Vitamin D: simple, but easy to get wrong

12:00 Omega-3s: the most important (and most messed up) supplement

14:00 B vitamins: the hidden deficiency that affects your brain

19:00 Magnesium: what actually works for sleep and the brain

30:30 Creatine: why everyone is suddenly talking about it

38:00 Flavonoids: the brain nutrients you should eat, not pill

41:30 What’s promising (but not proven yet)

49:30 Multivitamins: insurance policy or unnecessary?

51:50 NAD, peptides, and the longevity hype machine

56:00 When to take supplements (and what to take with food)

59:30 What Annie actually takes—and keeps simple

Brain Health Kitchen Substack
https://brainhealthkitchen.substack.com

Annie’s 2026 Brain Supplement Guide: need to link these

Annie’s Food Pyramid

NeuroReserve
Maker of Relevate and Revanta, brain-focused formulations designed to support cognitive health. neuroreserve.com

Better Brain
A personalized brain health program with advanced lab testing, coaching, and tailored recommendations. betterbrain.com