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 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 Links & ResourcesBrain Health Kitchen Substack https://brainhealthkitchen.substack.com Annie’s 2026 Brain Supplement Guide: need to link these Annie’s Food Pyramid SponsorsNeuroReserve 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