Weight loss supplements are a big industry; many are marketed as fat-burning, metabolism-boosting, or appetite-suppressing, but there is no evidence to support these claims. Some supplements, such as protein powders and fiber, may support weight loss when paired with other lifestyle interventions, but most others offer little to no benefit. 

1. Fiber

Fiber is known to slow digestion and can support satiety. Some studies have shown that high-fiber diets and fiber supplements can help weight loss, though others have shown no benefit, such as:

• Supplements may not offer the same benefits as food: Studies suggest soluble fiber (fiber that forms a gel) supplements have mixed results on total calories consumed. While supplements have the potential to increase a satisfied feeling of fullness and decrease total calories eaten, more research is needed to understand the best types and dosages.
• The type of fiber matters: Soluble fiber may slow digestion and increase satiety, which could facilitate weight loss. One large analysis suggests that guar gum has the greatest potential for decreasing energy intake, but results have been mixed.
• A calorie deficit is still required: Fiber supplements may help weight loss paired with energy restriction. Because fiber can support satiety, some people may be able to maintain a calorie deficit to facilitate weight loss.
  

It’s recommended that adults consume 25 to 35 grams of fiber per day. It’s best to get fiber from food such as whole grains, fruits, vegetables, and legumes, which also offer other health benefits. However, if you cannot get enough fiber through your diet, a fiber supplement—when paired with a balanced diet and exercise—may help with weight loss. 

2. Calcium and Vitamin D

It’s been hypothesized that vitamin D and calcium supplements may facilitate weight loss. However, there is insufficient evidence to support this theory.

• Vitamin D: Low vitamin D levels have been associated with higher body fat levels. Researchers have looked at whether vitamin D supplements may lead to weight loss. While some studies have shown very small amounts of weight loss (1 to 2 kilograms) when paired with a calorie deficit, other research suggests no benefit. The National Institutes of Health (NIH) concludes that vitamin D does not help people lose weight. 
• Calcium: It’s thought that calcium may positively impact fat metabolism, which may lead to less fat storage or, potentially, even fat loss. Calcium and vitamin D together may support weight loss in specific populations.. However, conflicting research exists.

There isn’t enough evidence to back the benefits of vitamin D or calcium supplements for weight loss for everyone. However, it’s essential to ensure you are consuming adequate amounts of both for overall health. 

3. Probiotics

Emerging research suggests a more diverse gut microbiome (gut bacteria) is associated with lower weight, as follows:

• Probiotics can help you maintain a diverse gut microbiome. However, much is still unknown about the most important strains and the benefits of consuming supplements rather than eating probiotic-rich food. 
• Data show minimal benefit to taking probiotics for weight loss. Some studies have shown that supplements may lead to relatively insignificant weight loss (less than 1 pound).

More research is needed to understand the potential benefits of probiotic supplements for weight loss and, if there is a benefit, which strains and doses of probiotics are recommended. Prioritize foods and drinks rich in probiotics, such as yogurt, kefir, kimchi, sauerkraut, and kombucha, to support a diverse microbiome.

4. Iron

Iron status and weight may be related, but more research is needed to understand how this relationship works and whether iron supplements help with weight management.

• Iron deficiency is associated with obesity: Observational studies suggest a connection between higher body weight and iron deficiency. This could be due to how iron is metabolized, related to diet and access to iron-rich foods, or other factors such as inflammation that could impact iron levels. Some small studies suggest weight loss may support better iron levels, but more research is needed.
• Iron deficiency can cause fatigue: Fatigue is a common symptom of iron deficiency anemia, which can cause people to become less active. Since exercise is an integral part of weight management, there could be an indirect link between low iron and weight.

There is a lack of substantial evidence in humans to suggest that iron supplementation helps with weight loss. However, if you’re deficient in iron, it’s recommended to prioritize iron-rich foods and consider supplements to ensure adequate levels. 

5. Protein

Protein plays a role in appetite regulation and muscle growth and maintenance, both of which can support weight loss, as follows:

• Protein helps you feel full: Protein supports fullness by slowing digestion and impacting hunger hormones. High-protein diets have been shown to support satiety and weight loss in the short term, though more studies are needed to understand their sustainability and impact on weight beyond 12 months.
• Protein helps build muscle mass: When paired with resistance training, protein can help you maintain and even build muscle mass. Maintaining muscle mass is essential to supporting your metabolism, which may help with weight loss and maintenance.
• High-protein diets may support weight loss or prevent weight regain: Although there is no agreed-upon definition of a high-protein diet, studies show that consuming more than your Recommended Dietary Allowance (RDA) (0.36 grams per pound of body weight, g/lb), even double the amount (0.73 g/lb), can reduce fat and maintain lean muscle mass. High-protein diets may also help prevent weight regain.

Protein powders alone will not necessarily lead to weight loss, but they may be an effective supplement for helping you meet higher protein recommendations. 

6. Caffeine

Caffeine—found in coffee, tea, and supplements—has long been explored as a tool for weight loss.

• It may not be an appetite suppressant: Some diets may suggest coffee to suppress appetite. However, studies show this is not an effective weight loss approach and may not even impact food intake or appetite.
• You may develop a tolerance to caffeine: The National Institutes of Health (NIH) states that weight loss supplements with caffeine may support short-term weight loss, but you can develop a tolerance to it, which can lessen the impact over time.
• Caffeine supplements may not be safe: The FDA has warned against taking high doses of pure caffeine in the form of supplements as it can lead to serious side effects, including erratic heartbeat, seizures, or death. The NIH states that up to 400 to 500 milligrams (mg) of caffeine is safe for most adults, and many supplements contain higher amounts.

While some small studies have shown that caffeine could support weight loss, others have shown no benefit, and supplements with caffeine can lead to nausea, vomiting, rapid heartbeat, and other, more serious side effects.

7. Green Tea Extract

Green tea and its extract, EGCG (epigallocatechin gallate), have been explored as possible weight loss aids, but the evidence doesn’t suggest many benefits, as follows: 

• The effects of green tea extract are small: Although some studies have shown that green tea extract may contribute to weight loss, the effect is minimal. For example, one study found that taking a high dose of EGCG in the form of green tea led to less than 1 kilogram of weight loss over 12 weeks. It’s unknown if that weight loss is maintained and for how long. The consensus is that green tea extract is not an effective tool for weight loss.
• Safety is important to consider: According to the NIH, green tea is considered generally safe at up to 8 cups per day. However, the safety limit for EGCG supplements (green tea extract) has not been established. One study suggests that healthy adults could safely consume up to 338 mg of EGCG per day. Other studies have found much higher doses have minimal benefits.

Green tea and green tea extract are not effective supplements for weight loss. 

8. Bitter Orange

Bitter orange is a common ingredient in weight loss supplements. It contains synephrine, which is a stimulant that some supplement companies claim can burn calories and fat. Evidence includes:

• Bitter orange and synephrine don’t lead to weight loss: Research on bitter orange and synephrine is relatively thin, and studies are low quality. One meta-analysis of 18 studies showed that bitter orange does not lead to significant weight loss.
• Bitter orange may not be safe: It can lead to chest pain, anxiety, increased heart rate, high blood pressure (hypertension), and muscle and bone pain.

Between the safety concerns and the lack of data supporting bitter orange for weight loss, it is not recommended as a supplement for weight management.

9. B Vitamins

B vitamins play a vital role in energy production and metabolism, which has led to exploring their role in weight. Research reveals:

• B vitamin deficiency is associated with higher body mass index (BMI). However, it’s unclear if the relationship is causal in either direction—meaning B-vitamin deficiency contributing to weight gain or higher weight impacting absorption and metabolism—or if it is associated with other factors.
• Small studies in animals suggest supplements may increase metabolism. This relationship has not been shown in humans. 

There isn’t any evidence to suggest that taking B vitamins helps with weight loss. However, if you have a B vitamin deficiency, supplements can help you replenish your levels, which is essential for overall health. 

When to Contact Your Healthcare Provider

Before starting any new supplement, discussing it with your healthcare provider is recommended. However, it’s essential if you: 

• Take any medications: Supplements may interact with medications and make them more or less effective. 
• Have underlying medical conditions: Supplements may exacerbate certain medical conditions, so ensuring a supplement is safe for you is essential. 
• Take other supplements: Supplements can interact with each other, and too much of any one nutrient or ingredient may not be safe. Always review all of your supplements with your healthcare provider to determine what is safe for you.

Supplements are not risk-free, even if marketed as “natural.” Always discuss any supplements you’re taking or considering taking with your healthcare provider or a registered dietitian who can evaluate your individual situation.

For today’s leaders, gut health isn’t just wellness—it’s a performance strategy that fuels sharper decisions and sustained energy under pressure. If you’re looking to boost your immunity or reduce chronic digestive symptoms by taking a daily probiotic supplement, selecting the right probiotic can make a real difference in how you feel. 

We worked with a certified nutrition coach to test and evaluate the best probiotic supplements of 2025 for men. Maintaining a healthy gut may even help improve productivity and well-being at work—with research showing that fewer sick days and better digestive comfort can contribute to a sharper, more energetic presence in the business world.

Best 5 Probiotics for Men of 2025

Best Probiotics for Men Comparison Table

Best Probiotic for Men Overall: Ritual Synbiotic+

Our Thoughts on Ritual Synbiotic+

Ritual’s Synbiotic+ is our pick for the best overall probiotic for men because of its inclusion of two of the most clinically researched strains: Lactobacillus rhamnosus and Bifidobacterium animalis ssp. lactis, as well as its pre- and post-biotic support. It’s a great 3-in-1 supplement with a hint of mint, making it pleasant to ingest. 

Of the pill itself, our tester Kate says, “It’s a typical double encapsulated pill that’s enterically coated. The coating helps protect the second capsule when traveling through the stomach, so that the second capsule can break down in your body.” She rated the ease of taking the capsule as a 3 out of 5. “The second, inner capsule almost looks like gold flakes that is broken down powder. You need one pill per serving.” We like that a single pill gets the job done, rather than having to swallow multiple pills to get the probiotic effects.

Kate rated Ritual’s Synbiotic+ a 5 out of 5 for her first impression. “I love Ritual’s packaging: it’s a matte, gray bottle with clean and classy font. The font is in white on a light gray background, so it could be hard for some people to read.” She noted that the supplement facts and instructions are clearly labelled and easy to understand. “The bottle is easy to open, and the pills are easy to get out of the bottle. Someone with dexterity issues shouldn’t have too much of a problem opening it,” she said. 

Our tester rated the taste and flavor of this supplement as a 3, saying: “It tastes minty. There is also an overwhelming mint smell when you open the bottle, and there’s a mint aftertaste when you take it, as well.” Kate said the mint flavor is pleasant to her, but if you are considering a probiotic and would prefer to avoid any flavors, we recommend Transparent Labs Gut Health.

Kate rated the side effects of Ritual’s Synbiotic+ as a 3 out of 5, including the aftertaste as a notable side effect from taking this pill. She experienced “no discomfort after taking it,” but also highlighted: “Looking at the reviews, it seems like some people had temporary side effects. After consistent use, it goes away.” So we recommend being cautious during the first month of adding this supplement to your routine. If you have any concerns, though, it’s always best to consult a medical professional.

Best Probiotic for Men for Weight Loss for Men: Transparent Labs Gut Health

Transparent Labs Gut Health

Includes a variety of 10 probiotic strains for optimal benefits

Our Thoughts on Transparent Labs Gut Health

Transparent Labs Gut Health is our choice for the best probiotic for men looking to lose weight. Taking a probiotic may help promote a more balanced gut microbiome, which plays an important role in metabolism, appetite, and body fat storage. The strains found in this supplement may help decrease fat absorption, influence the release of appetite-regulating hormones, improve insulin sensitivity, and reduce inflammation—all factors that can contribute to healthy weight management.

Pete, our resident dietitian, tested this probiotic. He rated it a 5 out of 5 for first impressions: “It’s a small white plastic container that’s travel-friendly. The bottle is easy to open and close, and has a white metallic label with blue lettering.”

He rated the directions a 5, finding them easy to follow. Pete emphasized the directions’ clarity and simplicity: “Take two capsules daily with a full glass of water, preferably on an empty stomach, or as directed by a qualified healthcare professional.” When taking the capsules, Pete didn’t notice any taste. “They’re clear capsules with white powder, about the length of a quarter and half a centimeter in width.” However, he did rate the capsules a 3 out of 5 for ease of swallowing, as they can be a little large for some folks.

Pete didn’t experience any side effects after taking Transparent Labs Gut Health probiotic, giving this category a 5 out of 5. Overall, he noted that this product contains a probiotic blend of ten strains of probiotic bacteria. “The combined dose is 100 billion CFU, which is considered a strong probiotic supplement,” he said. “Multi-strain probiotics are generally better than single strain options, as they can have a more robust effect on the gut microbiome.”

Best Probiotic for Men for Bloating: Onnit Total Gut Health

Onnit Total Gut Health

A probiotic with prebiotics, digestive enzymes, and betaine HCl as well

Our Thoughts on Onnit Total Gut Health

Onnit Total Gut Health is our top pick for bloat reduction, as it combines multiple probiotic strains—Lactobacillus acidophilus DDS-1, Lactobacillus plantarum, Lactobacillus rhamnosus, Bifidobacterium infantis, Bifidobacterium lactis, and Saccharomyces boulardii—with digestive enzymes and prebiotics designed to support balanced digestion.

Kayla tested Onnit’s probiotic and had a great first impression, rating it a 5: “I like how it comes in easy-to-take pouches. The box includes fifteen servings of pre-divided small pouches with seven capsules ready to go.” She notes that the packaging has a lot of information on it, so it may be a little overwhelming, but it does a good job of explaining the product and its benefits. 

However, she wasn’t a fan of taking all the pills required for a serving size of this one, rating it only a 1 out of 5 for ease of swallowing the pills. “Seven capsules are a lot of pills to take all at once. I had to break it up in groups of two, and then take the last pill on its own,” Kayla said. “I took the pills with a large meal as suggested by the product instructions.” For those who prefer a smaller dose, we recommend Ritual Synbiotic+. 

Our tester rated the taste of Onnit’s probiotic as a 3 out of 5: “The pills themselves did not have a taste to them, but they did have a slight smell, like gelatin. There was no aftertaste, either,” Kayla said.

Regarding the formulation, Kayla says Onnit is a “robust probiotic supplement that comes at a fairly affordable price point.” Not only does it contain seven strains of probiotics totaling 10 billion CFUs, but it also contains 500 milligrams of betaine hydrochloride, which may help promote stomach acid production, which can aid digestion.

Best Budget Probiotic for Men: Nutricost Probiotic Complex

Nutricost Probiotic Complex Capsules

A straightforward, multi-strain probiotic

Our Thoughts on Nutricost Probiotic Complex

Nutricost Probiotic Complex Capsules are our pick for the best budget-friendly option, costing under 50 cents per serving and providing a two-month supply per bottle. Along with the low price, each capsule delivers a blend of 10 different probiotic strains to support gut health—making these capsules a great value for anyone seeking comprehensive digestive support.

Pete tested Nutricost’s probiotics, rating them a 5 out of 5 for first impression. “The bottle is easy to open and close, and the label is easy to read. It’s a white plastic container with a simple white, blue, and orange label. It would be very travel friendly,” he said. Pete also rated the instructions as a 5, finding them simple and easy to follow—take one capsule a day with eight to 12 ounces of water. 

Describing the capsules, Pete wrote, “They’re normal in size, about the length of a quarter and half a centimeter wide.” He rated them a 3 out of 5, considering them easy to swallow. There was no taste to the capsules, he said. He didn’t notice any side effects or digestive issues after testing out Nutricost’s Probiotic Complex, rating it a 5 out of 5 in this category.

If you’re planning to purchase this probiotic, Pete recommends choosing one of the higher potency CFU options available. “Probiotic bacteria that are associated with a healthy gut flora have a combined dosage of greater than 50 billion CFUs. This is generally a good sign for probiotics, though high CFU numbers don’t always correlate with the quality of the products. If you’re taking a probiotic to help with gut health, it’s generally recommended to have at least ten billion CFUs.”

Best Probiotic for Men Over 50: Biotics8

Biotics8

A multi-strain probiotic with prebiotics, digestive enzymes, and vitamin D

Our Thoughts on Biotics8

Biotics 8 is formulated specifically for men, containing multiple strains of probiotics, prebiotic fibers, Vitamin D, and digestive enzymes. We like the inclusion of both Lactobacillus plantarum and Lactobacillus acidophilus, which help to optimize your gut microbiome, reduce inflammation, and enhance metabolism. The inclusion of Vitamin D may also help to support men’s testosterone production, though more research is needed to create a strong link between the two.  

Pete tested Biotics 8, rating it a 5 out of 5 for first impressions. The product comes in a black plastic container with a matte black label and has orange and white lettering. Our tester described it as travel friendly, easy to open and close, and readable without difficulty.

He found Biotics8 instructions pretty easy to follow, earning them a 3 out of 5 rating in this category. “For adults, it says to take one capsule per day for the first four days. Then for days five to nine, take two capsules per day. Then, after this you take three capsules per day going forward. The gradual introduction allows time for your gut to adjust,” Pete said. We like this initial ramping up phase, finding it helpful to avoid potential side effects. 

Pete didn’t experience any side effects or digestive issues when taking Biotics8, rating it a 5 out of 5 because of this. Of the experience, he noted that the capsules are “small and clear, with white powder. The capsules are relatively small and easy to swallow. There was no taste or aftertaste to them,” he said.

How We Tested and Selected the Best Probiotics for Men

We tested and evaluated probiotics and scored them on a scale of 1-5 for factors such as first impressions, swallowability, formula, third-party testing, and price per serving. Our testers evaluate the products based on their own individual experiences and preferences. We then review their testing feedback and data to share our findings and recommendations with you.

Formula

We work with a registered dietitian (RD) during testing to find the most effective and safely formulated probiotic supplements for men. We look for probiotics that clearly list the specific strain of bacteria on their labeling, since different strains provide different benefits. We also check that the probiotics have at 10 billion colony-forming units (CFUs) per serving. And finally, we prioritized formulas made specially to support men’s health.

Swallowability

When testing and selecting probiotics, we also check the ease of swallowing the supplements. Many adults have difficulty swallowing pills, which may lead to skipping doses or quitting your daily supplement routine. A probiotic that’s easier to swallow can mean better consistency, ensuring that you get the full gut-health benefits from the product.

Third-Party Testing

Third-party testing ensures independent verification of safety, purity, as well as nutrition label accuracy. This helps to reduce the risk of mislabeling or underdosing. Third-party testing also checks for harmful substances such as heavy metals, pesticides, and more for safety. 

The FDA (U.S. Food and Drug Administration) does not regulate supplements, so it’s vital to have independent testing done to ensure safety, accuracy, and quality.

Value

When considering value, we place a premium on brands that source their ingredients in America and have certifications, such as Informed Choice.

How to Find the Best Probiotics for You

Everyone has different reasons for taking a probiotic, depending on your goals, dietary needs, allergies, and any health conditions you manage.  

Here’s what to consider when selecting the best probiotic supplement for you.

Your Body’s Needs

Not all probiotics work the same way; their effects are strain-specific. Your body type, immune system, digestive environment, genetics, and sex can all help determine your response to a particular probiotic strain. To optimize your benefits, choose a probiotic based on the health condition you are managing, along with any dietary needs or goals.

Common Symptoms

Formula

We recommend talking with your doctor about the best probiotic for you. Since probiotics can vary by strains included, your doctor or gastroenterologist can help with suggestions on the best kind for your dietary needs, health goals, and conditions you are managing.

Cost

Supplements can be expensive, so it’s important to think about your budget when considering adding a new supplement to your daily routine. Some probiotics require you to take multiple capsules per day, which means you may need to buy the probiotics more frequently than once every few months.

Third-Party Testing

Third-party testing independently verifies the safety, purity, and label accuracy of probiotics since the FDA doesn’t regulate supplements. This process helps protect you from mislabeling, contamination, and banned substances, building trust and ensuring you can use products with confidence. Independent testing is essential for confirming product quality and safeguarding your health.

Benefits of Probiotics for Men

Probiotics offer men a wide range of health benefits, supported by research across several key areas. By replenishing beneficial bacteria in the gut, probiotics can strengthen digestive function, metabolic health, immunity, reproductive wellness, and even mental well-being.

• Improved Gut Health: Probiotics help restore and maintain healthy gut bacteria, reducing symptoms like constipation, diarrhea, and bloating.
• Lower Risk of GI Diseases/Issues: Taking probiotics routinely can decrease the likelihood and severity of gastrointestinal conditions such as antibiotic-associated diarrhea and chronic acid reflux.

• Boosted immune function: Probiotics help support the immune system, leading to fewer infections and a balanced inflammatory response.
• Enhanced male reproductive health: Some strains have shown improvements in men’s sperm quality, motility, and testosterone levels. However, it’s best to consult a doctor before purchasing a probiotic for reproductive health, as there are likely better treatment options.

What to Avoid in Probiotics for Men

Here are three things men should avoid when choosing a probiotic supplement:

• Artificial sweeteners or filler ingredients: Many lower-quality probiotics may include artificial colors, sweeteners, or unnecessary fillers, which can trigger allergic reactions or digestive upset.
• Common allergens: Always check the label for common allergens like dairy, gluten, soy, or eggs, especially if you have a known intolerance or allergy, as these can cause adverse reactions and skin issues.
• Low quality or unverified strains: Avoid products without third-party testing or clear strain identification, as these may be contaminated, lack potency, or include unlisted microorganisms that could pose infection risks—especially for those with compromised immune systems.

Frequently asked questions

Aging isn’t just about birthdays. It’s also about how our organs age on the inside—brains included. Scientists can now estimate a person’s “brain age” from MRI scans and compare it to their actual age. When brain age is older than expected, risk for cognitive problems tends to run higher; when it’s younger, that’s a good sign. 

Diet is one way you can support a healthier brain, and Mediterranean-style patterns keep coming up as brain-friendly. Now, a new analysis points to a specific tweak that could potentially nudge brain aging in the right direction. It’s drinking green tea as part of a higher-polyphenol, plant-forward “green-Mediterranean” plan.

In this study, researchers tracked brain age along with a panel of blood proteins that can reflect inflammation and other brain-relevant biology. They found that people assigned to the green-Med diet (a Mediterranean diet with extra polyphenols from green tea and other sources) showed the most favorable protein shifts and overall signs of a “younger” brain profile.

How Was This Study Conducted?

This was a secondary analysis of the 18-month DIRECT PLUS randomized controlled trial conducted in a large Israeli workplace. About 300 adults (mostly men) with abdominal obesity and/or dyslipidemia were randomized to three diet groups: 

• Healthy dietary guidelines
• A calorie-restricted traditional Mediterranean diet
• A green-Mediterranean diet that emphasized more polyphenols.

The green-Mediterranean group specifically got 3 to 4 cups of green tea, walnuts and a Mankai (duckweed) shake daily. All groups received physical activity guidance. Brain MRI scans were used to estimate brain age with a validated deep-learning model. The brain-age gap (brain age minus chronological age) was the primary aging metric here. Researchers also measured more than 80 circulating proteins and looked for patterns tied to brain-age changes over time.

What Did the Study Find?

Two proteins—galectin-9 and decorin—stood out: higher levels were associated with an older-than-expected brain at baseline. Over 18 months, galectin-9 levels fell significantly in the green-Med group compared with the healthy-guidelines group. The overall pattern also shifted more favorably in the green-Med group. 

In exploratory analyses, drinking about 4 cups of green tea per day and eating about seven walnut servings a week were each associated with greater reductions in galectin-9. (The Mankai trends were similar but not statistically significant in this dataset.)

These molecular shifts align with previous DIRECT PLUS reports showing that both Mediterranean and green-Mediterranean diets may decrease brain shrinkage over 18 months, with green-Med showing the most benefits. Together, the findings suggest that a higher-polyphenol Mediterranean pattern—with green tea as a daily habit—may help create conditions for slower brain aging.

Like all studies, there were limitations. Most participants were male and had metabolic risk, so the findings may not apply to everyone. The study also didn’t detect clear differences between groups on standard cognitive tests over 18 months, so the protein and MRI changes should be viewed as biological signals, not proof of clinical cognition changes. There may also be other biomarkers of brain health that were not measured in this study. More diverse, longer trials are needed.

How Does This Apply to Real Life?

You don’t need a lab to act on this. The core takeaway is practical: build a Mediterranean base and layer in polyphenol-rich “green-Med” upgrades—with green tea as an easy daily upgrade.

• Make green tea your default. Aim for 2 to 4 cups per day (hot or iced). If you’re caffeine-sensitive, try an earlier cutoff or consider decaf green tea.
• Go big on plants and polyphenols. Try eating a small handful of walnuts most days. Fill your plate with vegetables, legumes, whole grains, herbs and leafy greens.
• Swap meats strategically. Tilt away from red/processed meats toward fish and poultry; that was part of both Mediterranean diet-inspired eating plans in this study and integral to the green-Med approach.
• Don’t forget fundamentals. The study suggests that better glucose control and regular physical activity are also associated with brain benefits, so aim for steady meals built from fiber-rich carbs, protein and healthy fats, and keep moving.

Our Expert Take

In a randomized trial, a green-Mediterranean eating pattern featuring daily green tea, walnuts, more plants and less red/processed meat was linked to younger-looking brains on MRI and favorable shifts in blood proteins tied to brain aging. It’s not a magic bullet, and more research is needed to confirm long-term cognitive effects, but as everyday habits go, sipping green tea and eating more plant-forward Mediterranean meals look like smart moves for brain health.