Ask Annie: Your Brain Supplement Questions, Answered (Free Preview)

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.Chapters00:00 The problem with brain supplement hype02:15 Food first—and why supplements come second04:30 How to build a smarter supplement routine06:00 The key labs to check before you start09:30 Vitamin D: simple, but easy to get wrong12:00 Omega-3s: the most important (and most messed up) supplement14:00 B vitamins: the hidden deficiency that affects your brain19:00 Magnesium: what actually works for sleep and the brain30:30 Creatine: why everyone is suddenly talking about it38:00 Flavonoids: the brain nutrients you should eat, not pill41:30 What’s promising (but not proven yet)49:30 Multivitamins: insurance policy or unnecessary?51:50 NAD, peptides, and the longevity hype machine56:00 When to take supplements (and what to take with food)59:30 What Annie actually takes—and keeps simpleLinks & ResourcesBrain Health Kitchen Substackhttps://brainhealthkitchen.substack.comAnnie’s 2026 Brain Supplement Guide: need to link theseAnnie’s Food PyramidSponsorsNeuroReserveMaker of Relevate and Revanta, brain-focused formulations designed to support cognitive health. neuroreserve.comBetter BrainA personalized brain health program with advanced lab testing, coaching, and tailored recommendations. betterbrain.com