Food and supplements for memory after concussion: what do we know?
What studies show about omega 3, creatine and other pills, and how to stay safe
When your memory slips after a crash, ads for brain supplements can feel like they were written just for you. Many promise sharper focus, faster healing or protection for your brain. Some are sold next to the protein powder at sports stores.
It makes sense to want something you can do every day that might help. This page looks at what human studies have found about the supplements people ask about most, where that research came from, and what is still unknown. It also covers the risks, which ads rarely mention.
This library does not sell or recommend any product. The goal is to help you weigh claims and spend your money and energy where the evidence is stronger.
Why concussion supplement claims call for caution
In 2014, the U.S. Food and Drug Administration published a consumer warning with a blunt title: “Can a Dietary Supplement Treat a Concussion? No.” An FDA official who works on health fraud said no supplement has been proven to prevent concussions or to treat them [1].
The FDA had already acted. It sent warning letters in 2012 to companies selling products for concussion. It issued another warning letter in December 2013 [1]. The 2012 letters went to two firms whose products were promoted to treat concussions and to prevent or treat problems that linger after one [2]. The agency explained that a product sold to treat a disease counts as a drug. Drugs need testing and FDA approval before sale [2]. A medical news report also described FDA warning letters to several manufacturers whose products were sold online, in some stores and through social media [3].
The hidden danger in a false promise
The FDA worried about more than wasted money. Claims that a product speeds healing could lead an athlete back onto the field too early [1]. That raises the chance of a second concussion. The effects of repeat concussions can add up over time [1]. The agency also noted that unproven claims can lead people to delay or skip real treatment [2].
The 2014 consumer update noted that more than 85,000 supplements were on the market in the United States, with no product registration required [1]. So a product can reach store shelves without ever being studied in people with a brain injury. The FDA’s advice was simple: if someone tells you a supplement treats or prevents concussion, walk away [1].
A 2017 review by concussion researchers came to the same view. It noted that many animal studies show promise, but no supplement has shown consistent benefit in human studies [4].
How to read supplement research
Not all studies answer the question you care about. A headline that says a supplement “protects the brain” might be based on mice, on healthy college players, or on children in intensive care after a severe injury. Each of those tells you something different.
The 2017 review warned that animal studies of severe brain injury may not transfer to sport concussion [4]. N acetylcysteine is a clear example. In a 2014 study, it reversed behavior problems in both mice and rats after brain injury, when given 30 to 60 minutes after the injury [5]. That is a useful lead for scientists. It does not tell you what will happen if you take it weeks after a car crash.
Comparison compiled by Safety Behind the Wheel Foundation
What different kinds of studies can tell you
| Type of study | What it can show | What it cannot show |
|---|---|---|
| Animal studies | Whether an idea is worth testing in people | Whether it works or is safe in humans |
| Healthy athletes | Effects on blood markers during a sports season | Whether it treats a concussion you already have |
| Severe brain injury in hospital | Effects in people with very different injuries | Whether it helps a concussion |
| Aging or memory loss without injury | Effects in older adults | Whether it helps after a brain injury |
| Trials in people with concussion | The most relevant answer, if well designed | Little so far, because few good trials exist |
Sources: Trojian et al. 2017 [4]; Eakin et al. 2014 [5]; Siahaan et al. 2025 [6].
Two recent reviews show how thin the human evidence is. A 2025 systematic review found 19 studies covering 13 supplements in people with concussion [6]. Omega 3 fats were the most studied, at about a quarter of the studies [6]. The authors concluded that none had strong enough evidence to justify regular use [6].
A 2023 systematic review looked only at people whose symptoms lasted a month or more after a mild brain injury. It found just nine studies [7]. The nutrition approaches seemed safe and well tolerated. Some studies reported gains in everyday thinking slips, sleep or anxiety [7]. The authors called for more research of higher quality [7].
Omega 3 fats and fish oil
Omega 3 fats from fish oil were among the ingredients the FDA mentioned in its warning about concussion products [1]. They are also the most studied supplement in concussion research [6].
The best known trial was done in American college football players. In a randomized, double blind study, 81 Division I players took one of three doses of DHA, a type of omega 3, or a placebo over 189 days [8]. The researchers measured neurofilament light, a blood marker of injury to nerve fibers. The marker rose more in starters than in players who saw less game time. DHA likely lessened that rise [8].
What that trial does and does not tell you
These were healthy players, not people recovering from a concussion. The trial measured a blood marker. It did not test memory or thinking [8]. The authors noted that their findings were limited by the small number of starters and by not counting actual head impacts [8].
A 2017 review raised another point about the only human trial it identified on omega 3. Players taking higher doses before injury had more concussions [4]. That is one more reason to be cautious about high doses.
Possible harms
Fish oil has some known risks. The NIH Office of Dietary Supplements says side effects of omega 3 supplements are usually mild, such as an unpleasant taste, bad breath, heartburn, nausea, stomach upset, diarrhea or headache [9]. It also warns that high doses may cause bleeding problems in people who take warfarin or other blood thinners [9].
A 2024 prescribing bulletin written for England’s National Health Service notes that fish oil can reduce the clotting action of platelets at high doses [10]. It also advises telling patients about a risk of a heart rhythm problem called atrial fibrillation, especially at high doses [10].
A 2024 review of supplement studies in brain injury found that regular omega 3 doses used in research did not seem to cause major side effects [11]. Even so, check with your pharmacist first, especially if you take a blood thinner or have a heart condition.
Creatine, magnesium, N acetylcysteine and others
Several other supplements come up often in concussion forums and gym advice. For each one, who was studied matters as much as what was found.
Creatine
Creatine is popular with athletes for building muscle. The brain injury trial most often cited was a small pilot study published in 2006. It included 39 children and teens aged 1 to 18 with a traumatic brain injury. Some were randomly chosen to take creatine daily for six months [12]. A 2024 review describes their injuries as severe, with very low coma scores [11]. The study was open label, meaning everyone knew who was getting creatine, which makes bias more likely.
The creatine group had shorter stays in intensive care and a shorter stretch of posttraumatic amnesia [12]. That is the confused phase after injury when the brain cannot store new events. The researchers reported no side effects. The review notes no signs of liver, kidney or heart damage [11, 12].
Those were severe injuries treated in hospital. For concussion, a 2021 review by a children’s hospital found no human studies that answered whether creatine speeds recovery in teens [13]. It noted that most of the evidence comes from animals and made no recommendation for or against it [13].
Magnesium
One small randomized trial of magnesium included 17 teens aged 12 to 18 with a mild brain injury. The researchers reported lower symptom scores at 48 hours [11]. In people with moderate to severe injuries, a trial of magnesium given through a vein did not find a protective effect [11]. Neither trial tells us about memory weeks later.
N acetylcysteine
A 2013 trial compared N acetylcysteine with a placebo in 81 U.S. service members who had a mild brain injury from a blast in Iraq [14]. They took the pills for seven days and were checked again on day 3 and day 7 [14]. By day 7, symptoms such as dizziness, headache, memory loss and sleep problems had cleared more often with N acetylcysteine [14]. Among people seen within 24 hours of the blast, symptoms cleared in 86 percent of those taking it and 42 percent of those on placebo [14]. No side effects were reported [14].
The study followed people for only a week. Blast injuries in the military also differ from road crash or sport concussions, so the result may not carry over.
Vitamin D, caffeine and melatonin
Low levels of vitamins D, C or E before an injury were linked to worse outcomes in animal studies [4]. That does not show that taking extra vitamins helps people after a concussion. The same review suggested caffeine may be harmful after a sport concussion [4]. Melatonin, often taken for sleep, was among the nutrition approaches studied in people with long lasting symptoms [7].
Comparison compiled by Safety Behind the Wheel Foundation
What human studies show for common supplements
| Supplement | Who was studied | What was found | Memory measured? |
|---|---|---|---|
| Omega 3 (DHA) | 81 healthy college football players | Smaller rise in a blood marker of nerve stress | No |
| Creatine | 39 children and teens with severe brain injury | Shorter amnesia and intensive care stays | A thinking rating improved; memory not reported separately |
| Creatine | Teens with concussion | No human studies found | No |
| Magnesium | 17 teens with mild brain injury | Lower symptom scores at 48 hours | No |
| N acetylcysteine | 81 service members with blast injury | More symptoms cleared within a week | Memory loss counted as one symptom |
Sources: Oliver et al. 2016 [8]; Conti et al. 2024 [11]; Sakellaris et al. 2006 [12]; Children’s Mercy evidence review [13]; Hoffer et al. 2013 [14].
Food, drinks and real deficiencies
No single food is proven to restore memory after a concussion. That leaves the basics, which matter for anyone who is healing. Eat regular meals, even small ones, so you are not running on empty. Keep water nearby, especially if you are exercising again or taking medicines that dry you out.
Alcohol deserves special attention. A Canadian concussion guideline for adults advises skipping alcohol and recreational drugs until you have fully recovered, since both tend to make you feel a lot worse [15]. They can also hide how the injury is affecting you, which makes it harder for others to spot problems [15].
Caffeine is a common crutch when you feel foggy. A 2017 review suggested it may be harmful after a sport concussion [4]. If you rely on coffee or energy drinks, talk with your care team about how much is reasonable for you, especially if your sleep is poor.
Checking for deficiencies
Some people do have low levels of a vitamin or mineral, often for reasons unrelated to the injury. Guessing is not a good way to find out. A clinician can decide whether a blood test makes sense based on your diet, medicines and symptoms, and then suggest a safe amount if something is low.
Before you buy a supplement
Checklist from Safety Behind the Wheel Foundation
- I have checked whether the claim is based on people with concussion, or on animals, athletes or severe injuries.
- I am wary of any product that says it treats, cures or prevents concussion.
- I have asked a pharmacist whether it interacts with my medicines.
- I have told my care team, especially if I take a blood thinner or have a heart condition.
- I know what I hope it will do. I will track whether it changes anything.
- I will stop and call my care team if I notice new symptoms.
Safety: interactions and your care team
Supplements can interact with prescribed medicines. CDC advice for adults recovering from a concussion suggests talking with your doctor about any medicines you already take, because some may complicate recovery [16]. A Canadian adult guideline advises against taking medicine unless your doctor recommends it [15].
The easiest step is to bring every bottle, including vitamins, powders and herbal teas, to your next appointment or pharmacy visit. A pharmacist can check them against your prescriptions in a few minutes. Keep taking your prescriptions as directed, and do not swap one out for a supplement without your prescriber’s okay.
A note on driving
Any new pill that leaves you drowsy, dizzy or foggy is a reason to hold off on driving until you have talked with your care team. Memory and attention problems after a concussion can already affect driving, so avoid adding anything that makes them worse.
What tends to help memory more reliably
If memory problems are what worry you most, there are better tested options than supplements. Cognitive rehabilitation is one. U.S. military and veterans health guidance from 2021 covers adults whose memory, focus or organizing skills are still affected after a mild brain injury. It advises referring them for a time limited trial of this therapy [17]. This is therapy with a trained clinician that teaches strategies and tools for daily life.
The CDC encourages people to keep track of their symptoms and share them with their doctor [16]. A simple log can show whether your memory is improving, staying the same or slipping, which helps your care team decide what to do next. The CDC also says that, with proper care, most people can expect to be back at work or school in a matter of days or weeks [16].
Questions to ask your care team
Question checklist from Safety Behind the Wheel Foundation
- Is there any supplement you think is worth trying for me, and why?
- Could any supplement I take interact with my prescribed medicines?
- Should I have blood tests to check for a vitamin or mineral deficiency?
- Is it safe for me to take fish oil with my other medicines?
- How much caffeine is reasonable while I recover?
- When is it safe for me to drink alcohol again?
- If my memory problems continue, can you refer me for cognitive rehabilitation?
- Who can I ask about a product I saw advertised before I buy it?
Frequently asked questions
Should I take fish oil after a concussion?
No study has shown that fish oil treats a concussion or improves memory afterward. The best known trial was in healthy football players and measured a blood marker, not memory [8]. Fish oil can affect clotting at high doses, so ask your pharmacist or care team before starting it [9, 10].
Is creatine safe for my teen athlete?
A 2021 children’s hospital review found no human studies showing that creatine helps teens recover from a concussion. It made no recommendation either way [13]. The studies often cited involved children with severe brain injuries, a different situation [11]. Talk with your teen’s care team before using it.
Will a multivitamin help my memory come back?
There is no good evidence that it will. Animal studies linked low vitamin levels to worse outcomes, but that does not show extra vitamins help people [4]. If you think your diet is poor, ask a clinician whether you should be tested for a deficiency.
What should I do if a product claims to treat concussion?
Be skeptical. The FDA has said no supplement has been shown to prevent or treat concussions and has advised people to walk away from such claims [1]. You can bring the product name to your care team or pharmacist and ask what they think.
The bottom line
Recommendation from Safety Behind the Wheel Foundation
Supplements for concussion are sold with big promises, but the human evidence is small, mixed and rarely about memory. Many studies were done in animals, healthy athletes or people with severe injuries, so the results may not apply to you.
If you are thinking about a supplement, talk with your pharmacist or care team first and bring the bottle with you. Focus on regular meals, water, sleep, no alcohol for now, and proven help such as cognitive rehabilitation if memory problems last.
Sources and further reading
- 1U.S. Food and Drug Administration. Can a Dietary Supplement Treat a Concussion? No. FDA Consumer Update, August 25, 2014 (republished by Drugs.com). drugs.com/…/can-a-dietary-supplement-tr…
- 2News-Medical. FDA warns dietary supplement firms in Colorado and Texas. September 7, 2012. news-medical.net/…/FDA-warns-dietary-supplemen…
- 3HCPLive. FDA warns of untested, unproven products to treat concussions. hcplive.com/…/fda-warns-of-untested-unpro…
- 4Trojian TH, Wang DH, Leddy JJ. Nutritional Supplements for the Treatment and Prevention of Sports-Related Concussion: Evidence Still Lacking. Current Sports Medicine Reports. 2017;16(4):247-255. researchconnect.buffalo.edu/…/nutritional-supplements-for…
- 5Eakin K, Baratz-Goldstein R, Pick CG, et al. Efficacy of N-acetyl cysteine in traumatic brain injury. PLoS ONE. 2014;9(4):e90617. doi.org/10.1371/journal.pone.0090617
- 6Siahaan AMP, Ivander A, Nainggolan BWM, et al. Dietary supplementation roles in concussion management: a systematic review. Tzu Chi Medical Journal. 2025;37(2). tzuchi.com.tw/…/1546-dietary-supplementatio…
- 7A Potential Role Exists for Nutritional Interventions in the Chronic Phase of Mild Traumatic Brain Injury, Concussion and Sports-Related Concussion: A Systematic Review. Nutrients. 2023. read.qxmd.com/…/a-potential-role-exists-for…
- 8Oliver JM, Jones MT, Kirk KM, et al. Effect of Docosahexaenoic Acid on a Biomarker of Head Trauma in American Football. Medicine and Science in Sports and Exercise. 2016;48(6):974-982. discovery.ucl.ac.uk/id/eprint/10068949
- 9National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. Updated July 18, 2022. ods.od.nih.gov/…/omega3fattyacids-consumer
- 10PrescQIPP CIC. Omega-3 fatty acid compounds and other fish oils. Bulletin 343, version 2.0. January 2024. prescqipp.info/…/343-omega-3-fatty-acid-comp…
- 11Conti F, McCue JJ, DiTuro P, et al. Mitigating Traumatic Brain Injury: A Narrative Review of Supplementation and Dietary Protocols. Nutrients. 2024;16(15):2430. doi.org/10.3390/nu16152430
- 12Sakellaris G, Kotsiou M, Tamiolaki M, et al. Prevention of complications related to traumatic brain injury in children and adolescents with creatine administration: an open label randomized pilot study. Journal of Trauma. 2006;61(2):322-329. pubmed.ncbi.nlm.nih.gov/16917445
- 13Children’s Mercy Kansas City, Office of Evidence Based Practice. Creatine Supplement in Concussions. Critically Appraised Topic. July 2021. childrensmercy.org/…/creatine-supplement-in-conc…
- 14Hoffer ME, Balaban C, Slade MD, Tsao JW, Hoffer B. Amelioration of acute sequelae of blast induced mild traumatic brain injury by N-acetyl cysteine: a double-blind, placebo controlled study. PLoS ONE. 2013;8(1):e54163. doi.org/10.1371/journal.pone.0054163
- 15Guidelines for Concussion/mTBI and Persistent Symptoms, 3rd edition. Appendix 1.4: Examples of discharge advice. concussionsontario.org/…/appendix-1-4.pdf
- 16Centers for Disease Control and Prevention. Recovering from a Mild Traumatic Brain Injury or Concussion. Patient fact sheet. CDC Stacks. stacks.cdc.gov/…/cdc_158934_DS1.pdf
- 17American Speech-Language-Hearing Association. Evidence Map summary: VA/DoD Clinical Practice Guideline for the Management and Rehabilitation of Post-acute Mild Traumatic Brain Injury, version 3.0 (2021). apps.asha.org/…/f28e156a-8117-ee11-8145-005…
This article reflects the safety priorities of brain injury recovery and consumer health education. It is general information, not medical advice, and it does not endorse any product. Supplements can interact with medicines, so check official sources and speak with your own care team before taking anything new. Reviewed October 2026.
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