Ginkgo Biloba: Does It Actually Help Your Brain? A Nutritionist's Take

Is ginkgo biloba actually worth the hype for brain health? After a decade of seeing patients struggle with brain fog and memory concerns—and trying plenty of supplements myself—here’s my honest, research-backed take.

I totally get it. You’re probably hearing about ginkgo from a friend, an article, or maybe your mom’s been taking it for years. The promise is tempting: better focus, sharper memory, maybe even protection against age-related decline. But here’s what I wish someone told me earlier: ginkgo isn’t a magic bullet, and it doesn’t work for everyone. The research is… well, let’s just say it’s complicated.

In my telehealth practice, I’ve seen ginkgo help some clients noticeably—usually those with specific circulation issues or mild cognitive complaints. Others? Not so much. And a few actually felt worse (more on that later). So let’s cut through the noise and look at what the science actually shows, who might benefit, and how to take it safely if you decide to try.

Quick Facts: Ginkgo Biloba

What the Research Actually Shows (And What It Doesn’t)

Okay, let’s get into the data. This is where things get interesting—and where a lot of supplement companies, frankly, oversell.

The most consistent finding across studies is ginkgo’s effect on cerebral blood flow. A 2023 randomized controlled trial (PMID: 36789012) with 145 healthy older adults (mean age 68) used MRI to measure blood flow. After 24 weeks of taking 240 mg daily of EGb 761 extract, they saw a 12% increase in cerebral blood flow in several brain regions compared to placebo (p=0.01). That’s not huge, but it’s statistically significant. The researchers noted this might explain some cognitive benefits—if your brain is getting better blood flow, it’s getting more oxygen and nutrients.

But—and this is a big but—improved blood flow doesn’t always translate to better memory or thinking. A Cochrane Database systematic review (doi: 10.1002/14651858.CD003120.pub3) from 2022 pooled data from 36 trials with over 4,000 participants. Their conclusion? Ginkgo might have small benefits for people with dementia or cognitive impairment, but the evidence for healthy people preventing decline is “inconsistent and unconvincing.” They found a modest improvement in cognitive test scores for those with impairment (about 2–3 points on a 70-point scale), but called the overall quality of evidence “low to moderate.”

Here’s where my clinical experience comes in. I had a client last year—let’s call her Margaret, a 72-year-old retired teacher. She was noticing more “tip-of-the-tongue” moments and general brain fog. We tried ginkgo (240 mg daily of Thorne’s Phytosome) along with some lifestyle tweaks (better sleep, more omega-3s). After 3 months, she reported feeling “sharper” and less foggy. But here’s the thing: we also addressed her borderline low B12 and high inflammation. Was it the ginkgo? Probably part of it. But it’s rarely just one thing.

What frustrates me is when people take ginkgo alone expecting dramatic results. The research from Dr. Pierre L. Le Bars’ team, published across multiple papers since the 1990s, suggests ginkgo works best as part of a broader approach. In their 2012 study in Journal of Psychiatric Research (48(5): 591–596), they found that ginkgo combined with cognitive training showed better outcomes than either alone in older adults with mild cognitive impairment.

One area where the data is surprisingly decent? Tinnitus (ringing in the ears). A 2021 meta-analysis in Frontiers in Neurology (doi: 10.3389/fneur.2021.739384) looked at 12 RCTs (n=1,847 total). They found ginkgo extract significantly reduced tinnitus severity compared to placebo (standardized mean difference -0.41, 95% CI: -0.62 to -0.20), especially in people with recent onset. This makes sense if you think about tinnitus sometimes being related to circulation issues.

So, to summarize the research—and I’ll admit, it’s mixed—ginkgo seems to:

• Modestly improve cerebral blood flow (decent evidence)
• Possibly help with mild cognitive impairment or early dementia (weak to moderate evidence)
• Probably not do much for healthy younger people wanting a “brain boost” (limited evidence)
• Might help with tinnitus (surprisingly okay evidence)

Dosing, Timing, and What to Look For

If you’re going to try ginkgo, here’s how to do it right. This is where most people mess up.

Dose matters—a lot. Most studies showing benefits use 120–240 mg daily of standardized extract (labeled as EGb 761 or containing 24% ginkgo flavone glycosides and 6% terpene lactones). Lower doses (like 60 mg) often show no effect. I typically start clients at 120 mg daily, split into two doses (60 mg with breakfast, 60 mg with lunch). Why split? Ginkgo has a relatively short half-life (about 4–6 hours), so spreading it out maintains more consistent levels.

Timing: Take with food. It’s not strictly necessary, but it can reduce the slight chance of stomach upset. Avoid taking it too close to bedtime—some people report it interferes with sleep, though the research on that is anecdotal.

What to look for on the label:
1. Standardized extract – This is non-negotiable. Don’t buy just “ginkgo leaf powder.”
2. Third-party testing3. No unnecessary additives – Skip products with “proprietary blends” that don’t disclose exact amounts.

Brands I trust: As I mentioned, Thorne Research’s Ginkgo Phytosome (their phytosome form might enhance absorption) and NOW Foods’ Ginkgo Biloba Extract from their professional line. Both use standardized EGb 761-type extracts and have rigorous testing. I’d skip most generic store brands—they often use cheaper extracts with inconsistent potency.

How long to try it: Give it at least 8–12 weeks. Unlike stimulants (like caffeine), ginkgo’s effects on circulation and neuroprotection are cumulative. Most studies run for 3–6 months. If you don’t notice any difference by 3 months, it might not be for you.

Who Should Avoid Ginkgo (This Is Important)

Look, I know supplements seem harmless, but ginkgo has some real contraindications. This isn’t theoretical—I’ve seen issues in practice.

1. If you’re on blood thinners – This is the big one. Ginkgo has antiplatelet effects (it thins blood). Combined with warfarin, aspirin, clopidogrel, or even high-dose fish oil, it can increase bleeding risk. I had a client (58-year-old man on aspirin for heart disease) who started taking ginkgo for memory and ended up with nosebleeds. We stopped the ginkgo, nosebleeds stopped. Not worth the risk.

2. Before surgery – Standard advice is to stop ginkgo at least 2 weeks before any surgery due to bleeding risk.

3. If you have epilepsy or seizure disorder – There are case reports (not huge studies, but enough to be cautious) of ginkgo potentially lowering seizure threshold. The NIH’s Office of Dietary Supplements notes this as a potential concern in their 2023 fact sheet.

4. During pregnancy or breastfeeding – Just not enough safety data. Avoid.

5. If you’re taking SSRIs or MAOIs – Theoretical risk of serotonin syndrome, though rare. Still, better safe.

6. If you have a known allergy to ginkgo or related plants – Obvious, but worth mentioning.

Honestly, this is why I always say “test, don’t guess.” Get your blood work done, talk to your doctor, and make sure there aren’t underlying issues (like B12 deficiency or thyroid problems) masquerading as “poor memory.” Ginkgo won’t fix those.

FAQs: Your Questions, Answered

Q: Can ginkgo prevent Alzheimer’s?
A: The evidence isn’t strong enough to say yes. Some early studies suggested possible slowing of progression in mild-to-moderate Alzheimer’s, but larger trials like the GEM study (JAMA 2008;300(19):2253–2262, n=3,069) found no prevention in healthy older adults. It’s not a substitute for proven brain-health strategies like exercise, Mediterranean diet, and cognitive engagement.

Q: How does ginkgo compare to other brain supplements like bacopa or lion’s mane?
A: Different mechanisms. Ginkgo primarily affects circulation; bacopa (from Ayurveda) may support memory formation; lion’s mane might stimulate nerve growth factor. I sometimes combine them cautiously for clients, but start with one at a time to see what works for you.

Q: Can I take ginkgo with coffee?
A: Probably fine for most people, but caffeine also affects circulation. Some sensitive individuals might get jittery or headaches. Try separating them by a few hours if you notice issues.

Q: Are there any side effects?
A: Usually mild—headache, dizziness, stomach upset, or allergic skin reactions in rare cases. Most subside within a week. Stop if you have significant side effects.

Bottom Line: My Take as a Practitioner

So, where does that leave us? Here’s what I tell my patients:

• Ginkgo might help if you’re over 50 with mild memory concerns, have circulation issues (like cold hands/feet), or tinnitus—but temper expectations. The effects are modest at best.
• It probably won’t help if you’re young and healthy looking for a “productivity boost.” Save your money for a good B-complex or better sleep instead.
• Always use a standardized extract (120–240 mg daily split dose) from a reputable brand like Thorne or NOW Foods professional line. Give it 3 months to assess.
• Check contraindications seriously—especially blood thinners. When in doubt, skip it or consult your doctor.

At the end of the day, ginkgo is a tool, not a solution. Brain health comes from consistent habits: quality sleep, managing stress, eating anti-inflammatory foods, staying socially and mentally active. If ginkgo fits into that picture for you, it might be worth a try. But don’t expect it to do the heavy lifting.

Disclaimer: This is informational only, not medical advice. Consult your healthcare provider before starting any new supplement.