The Best Supplements for Boosting Memory
While memory and intelligence are intertwined, they’re not exactly the same thing. Short-term memory is often regarded as one of the prolific mainstays of what makes and defines a person as smart and capable. While memory is important, it’s not the only aspect of brainpower that makes a person smart. Long-term memory is the ability to recall events indefinitely, or is it? Yes, the ability to recall events longer than the preceding couple of minutes qualify as long-term. Also, long-term memory is less effected by brain damage, but recalling specifics of long-term memories is often distorted. All memory is a part of intelligence, but not all intelligence is a part of memory; however, memory is tied to them, at least according to most experts. I’m going to list some below the best supplements for boosting memory.
The hippocampus is a complex brain structure embedded deep into temporal lobe. It has a major role in learning and memory. It is a plastic and vulnerable structure that gets damaged by a variety of stimuli. Studies have shown that it also gets affected in a variety of neurological and psychiatric disorders.
Nootropics are typically the supplements involved with memory retention and brain health. They’re called brain boosters for a reason, and this is because of their positive impact on not only mental health; they help with memory and spatial awareness, too. The one of few parts of your brain that stem-cells can actively regenerate is the hippocampus. The hippocampus is associated with declarative and episodic memory as well as recognition memory; it helps with learning. Unless you struggle with something like ADD, you can’t really improve your memory or attention span much. You can make differences though! I did a post on my site about nootropics and intelligence before, but let’s focus on memory now. While they may not be so different, it’s about allowing you to know the specifics of memory and brain health.
ACETYLCHOLINESTERASE INHIBITOR (ARICEPT): Approved to treat Alzheimer’s disease in the 1990s. It has been shown in some studies to enhance memory and attention in healthy individuals. MODAFINIL: Originally used to treat narcolepsy. It can also enhance cognitive function, especially when completing difficult tasks.
Memory loss worries many of us as we get older. You might wonder whether you’ll become one of the 10 million baby boomers who develops Alzheimer’s disease. Otherwise, maybe you’re simply seeking ways to fortify your memory with memory supplements, memory vitamins, or memory games. There are supplements that can help you, at least in the short-term.
The best way to improve your brain is to improve what you feed it.
If you’re looking for long term help, you’ll probably want to change your diet and avoid consuming the wrong things; no supplement will make you “smarter” long-term per se. All you can do is maximize your existing potential by keeping your brain where it is at it’s healthiest. Unless you struggle with some kind of mental illness, you’re mostly out of luck. Look at this post like this: Do you want to avoid Alzheimers or Dementia (also known as diabetes of the brain [diabetes type 3])?
“The problem with prescription drugs is that they’re extremely expensive and often have limited effectiveness during a short window of time.”
Evangeline Lausier, MD, assistant clinical professor in medicine, Duke Integrative Medicine, Duke University Medical Center in Durham, N.C.
First off, you should be a avoiding glucose in your diet. Your body will naturally produce it’s own glucose needed for the brain. Your body will turn to ketones if you’re producing them through a healthy diet or otherwise. It’s not just about making you smarter, it’s about staying healthy for as long as possible. It’s not only about the consuming the right vitamins and minerals, it’s about avoiding the wrong foods; good nutrition helps.
Drugs like Adderall are central nervous system stimulants. Not only do they improve your focus, they can improve your working memory.
You can also take recreational drugs, but they’ll only help you in the short-term. Finding new ways to slow memory loss could also produce astounding results. For example, if the onset of Alzheimer’s could be delayed in today’s population by an average of just one year, there would be about 210,000 fewer people with Alzheimer’s 10 years from now. And that would produce a cost savings of $10 billion.
Memory refers to the processes that are used to acquire, store, retain, and later retrieve information. There are three major processes involved in memory: encoding, storage, and retrieval. Human memory involves the ability to both preserve and recover information we have learned or experienced.
Although there are a variety of “brain boosters” on the market — many chock-full of multiple substances — most are lacking research to support their memory-enhancing claims. Just understand that if you keep the brain young, you keep the brain smart. Nootropics are natural supplements or drugs that have a beneficial effect on brain function in healthy people. Many of these can boost memory, motivation, creativity, alertness and general cognitive function. Nootropics may also reduce age-related declines in brain function. While some of the supplements are the same, I’m going to list a few additional ones for memory and brain health below (many which should’ve been listed under my intelligence post as well).
Fish Oil
Fish oil supplements are a rich source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids. These fatty acids have been linked with many health benefits, including improved brain health.
Because most of the benefits of fish oil are associated with long-term use, you can take it at any time of day. That said, splitting your supplement into two smaller doses in the morning and at night can reduce acid reflux.
DHA plays a vital role in maintaining the structure and function of your brain. In fact, it accounts for around 25% of the total fat, and 90% of the omega-3 fat, found in your brain cells. The other omega-3 fatty acid in fish oil, EPA, has anti-inflammatory effects that may protect the brain against damage and aging. Taking DHA supplements has been linked with improved thinking skills, memory and reaction times in healthy people who have low DHA intakes. It has also benefitted people experiencing a mild decline in brain function.
Research on the use of fish oil for specific conditions shows: Heart disease. While research shows that people who eat dietary sources of fish oil at least twice a week have a lower risk of dying of heart disease, taking fish oil supplements seems to have little to no benefits to heart health.
Unlike DHA, EPA isn’t always linked with improved brain function. However, in people with depression, it has been associated with benefits like improved mood. Taking fish oil, which contains both these fats, has been shown to help reduce the decline in brain function associated with aging.
Findings show omega-3 fatty acids may help to:
- Lower blood pressure.
- Reduce triglycerides.
- Slow the development of plaque in the arteries.
- Reduce the chance of abnormal heart rhythm.
- Reduce the likelihood of heart attack and stroke.
- Lessen the chance of sudden cardiac death in people with heart disease.
Overall, the best way to get the recommended amount of omega-3 fatty acids is by eating two portions of oily fish per week. If you can’t manage this, then taking a supplement could be beneficial. You can find many supplements online. More research is required to find out how much and what ratios of EPA and DHA are beneficial. But taking 1 gram per day of combined DHA and EPA is generally recommended to maintain brain health.
Resveratrol (The Best Supplements for Boosting Memory)
Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits like grapes, raspberries and blueberries. It’s also found in red wine, chocolate and peanuts. It’s been suggested that taking resveratrol supplements could prevent the deterioration of the hippocampus, an important part of the brain associated with memory. If this is true, this treatment could slow down the decline in brain function you experience as you get older.
Resveratrol has been promoted to have many health benefits such as protecting the heart and circulatory system, lowering cholesterol, and protecting against clots which can cause heart attacks and stroke. Animal studies have suggested it can lower blood sugar levels.
Animal studies have also shown that resveratrol can improve memory and brain function. Additionally, one study on a small group of healthy older adults found that taking 200 mg of resveratrol per day for 26 weeks improved memory. However, there currently aren’t enough human studies to be sure of resveratrol’s effects.
Applied topically, resveratrol helps protect skin’s surface, interrupts and helps rebuff negative environmental influences, and brightens a tired-looking complexion. It also has significant skin-calming properties that may help minimize the look of redness. Look for resveratrol in moisturizers and eye creams.
Several studies have suggested that drinking red wine can help slow down age-related cognitive decline. This may partly be due to the antioxidant and anti-inflammatory activity of resveratrol. It seems to interfere with protein fragments called beta-amyloids, which are crucial to forming the plaques that are a hallmark of Alzheimer’s disease.
Beyond brain health, resveratrol is also useful in increasing insulin sensitivity, decreasing cancer cells, lowering blood pressure, changing blood fats in a healthy way, increasing lifespan, and easing joint pain.
Additionally, the compound may set off a chain of events that protects brain cells from damage. While this research is intriguing, scientists still have questions about how well the human body is able to make use of supplemental resveratrol, which limits its immediate use as a supplement to protect the brain.
Caffeine
Caffeine is a natural stimulant most commonly found in tea, coffee and dark chocolate. Although it’s possible to take it as a supplement, there isn’t really any need when you can get it from these sources. It works by stimulating the brain and central nervous system, making you feel less tired and more alert. The substance is a commonly consumed compound; Caffeine is the most ubiquitous drug used worldwide. It’s most commonly consumed through coffee beans and tea leaves.
Caffeine acts as a central nervous system stimulant. When it reaches your brain, the most noticeable effect is alertness. You’ll feel more awake and less tired, so it’s a common ingredient in medications to treat or manage drowsiness, headaches, and migraines.
In fact, studies have shown that caffeine can make you feel more energized and improve your memory, reaction times and general brain function. The amount of caffeine in one cup of coffee varies, but generally it’s 50 – 400 mg. For most people, single doses of around 200 – 400 mg per day are generally considered safe and are enough to benefit health. However, taking too much caffeine can be counterproductive and has been linked with side effects such as anxiety, nausea and trouble sleeping.
Phosphatidylserine (The Best Supplements for Boosting Memory)
Phosphatidylserine is a type of fat compound called a phospholipid, which can be found in your brain. It’s been suggested that taking phosphatidylserine supplements could be helpful for preserving brain health.
Phosphatidylserine is a fatty substance called a phospholipid. It covers and protects the cells in your brain and carries messages between them. Phosphatidylserine plays an important role in keeping your mind and memory sharp. Animal studies suggest that the level of this substance in the brain decreases with age.
Studies have shown that taking 100 mg of phosphatidylserine three times per day could help reduce age-related decline in brain function. Additionally, healthy people who take phosphatidylserine supplements of up to 400 mg per day have been shown to have improved thinking skills and memory.However, larger studies need to be carried out before its effects on brain function can be fully understood.
Acetyl-L-Carnitine (The Best Supplements for Boosting Memory)
Acetyl-L-carnitine is an amino acid and nootropic produced naturally in your body. It plays an important role in your metabolism, particularly in energy production. Taking acetyl-L-carnitine supplements has been claimed to make you feel more alert, improve memory and slow down age-related memory loss.
Acetyl-L-carnitine is used for a variety of mental disorders including Alzheimer’s disease, age-related memory loss, late-life depression, thinking problems related to alcoholism, thinking problems related to Lyme disease, and thinking problems related to very poor liver function (hepatic encephalopathy).
Some animal studies have shown that acetyl-L-carnitine supplements can prevent age-related decline in brain function and increase learning capacity. In humans, studies have found that it may be a useful supplement for slowing the decline in brain function due to age. It may also be useful for improving brain function in people with mild dementia or Alzheimer’s. However, there is no research to show it has a beneficial effect in otherwise healthy people who aren’t suffering from a loss of brain function.
Ginkgo Biloba (The Best Supplements for Boosting Memory)
Ginkgo biloba is an herbal supplement derived from the Ginkgo biloba tree. It’s an incredibly popular supplement that many people take to boost their brain power. It’s thought to work by increasing blood flow to the brain and is claimed to improve brain functions like focus and memory.
Ginkgo biloba is an herb used to treat altitude sickness (prevention), cerebral vascular insufficiency, cognitive disorders, dementia, dizziness/vertigo, intermittent claudication, macular degeneration/glaucoma, memory loss, premenstrual syndrome, SSRI-induced sexual dysfunction, and as a vasodilator.
Despite the widespread use of ginkgo biloba, results from studies investigating its effects have been mixed. Some studies have found that taking ginkgo biloba supplements can help reduce age-related decline in brain function. One study in healthy middle-aged people found that taking ginkgo biloba supplements helped improve memory and thinking skills. However, not all studies have found these benefits.
Creatine
(The Best Supplements for Boosting Memory)
Creatine is a natural substance that plays an important role in energy metabolism. It’s found naturally in the body, mostly in muscles and in smaller amounts in the brain. Although it’s a popular supplement, you can find it in some foods, namely animal products like meat, fish and eggs. It is often used for increased athletic performance for energy output and explosive strength, especially among bodybuilders and weightlifters.
Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting.
Interestingly, creatine supplements can improve memory and thinking skills in people who don’t eat meat. In fact, one study found that vegetarians taking creatine supplements experienced a 25–50% improvement in performance on a memory and intelligence test.
Vitamin B-12
Scientists have long been researching the relationship between low levels of B12 (cobalamin) and memory loss. However, if you get an adequate amount of B12, there is no evidence that higher intake has positive effects. B12 deficiency is most common in people with bowel or stomach issues, or strict vegetarians. The risk of B12 deficiency also increases with age. This is due to the increased prevalence of low stomach acid in older adults.
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Two steps are required for the body to absorb vitamin B12 from food.
The diabetes drug metformin has also been shown to lower B12 levels. Other drugs like proton pump inhibitors, anti-inflammatory medications like prednisone, and birth control can lower B12 levels.You should be able to get enough B12 naturally, as it’s found in foods such as fish and poultry. Fortified breakfast cereal is a good option for vegetarians. However, people with certain medical conditions, those who are on certain medications, or people who have low stomach acid may not be able to properly absorb B12 from food and may need a dietary supplement to maintain adequate levels.
Vitamin E
There is some evidence to suggest that vitamin E can benefit the mind and memory in older people. A 2014 study trusted Source in the journal JAMA found that high amounts of vitamin E can help people with mild to moderate Alzheimer’s disease. Participants took doses of 2,000 international units (IU) per day. However, this amount may be unsafe for certain people, according to Dr. Gad Marshall of Harvard Medical School.
Vitamin E supplements may prevent coronary heart disease, support immune function, prevent inflammation, promote eye health, and lower the risk of cancer. However, the research on these benefits is varied, and vitamin E supplementation is not right for everyone.
Taking more than 400 IU a day is especially risky for people with cardiovascular disease, especially for those on blood thinners. Some studies have shown that supplemental vitamin E may increase the risk of prostate cancer. Regardless of your age or condition, you should be able to get enough vitamin E from your food. Ask your doctor if you’re interested in additional amounts. Vitamin E deficiency is rare, although it may occur in people on low fat diets.
Ashwagandha
(The Best Supplements for Boosting Memory)
Test-tube and animal studies suggest that ashwagandha may mitigate memory and brain function problems caused by injury or disease. Research has shown that it promotes antioxidant activity that protects nerve cells from harmful free radicals. In one study, rats with epilepsy that were treated with ashwagandha had nearly a complete reversal of spatial memory impairment. This was likely caused by a reduction in oxidative stress.
Ashwagandha is also widely available and safe. It also lowers triglycerides and cholesterol, reduces inflammation, increases muscle mass and strength, and increases fertility and testosterone in men. In addition to this, it also reduces depression, anxiety and stress symptoms, reduces cortisol, is anticancer, and reduces blood sugar levels. It’s considered an ancient medical herb.
Although ashwagandha has traditionally been used to boost memory in Ayurvedic medicine, only a small amount of human research has been conducted in this area. In one controlled study, healthy men who took 500 mg of standardized extract daily reported significant improvements in their reaction time and task performance, compared with men who received a placebo. Another 8-week study in 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance, and attention.
Curcumin (Turmeric Root)
(The Best Supplements for Boosting Memory)
Curcumin is a compound found in high concentrations in turmeric root. It’s one of a category of compounds called polyphenols. It is a potent antioxidant and exerts powerful anti-inflammatory effects in the body. Multiple animal studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques. These accumulate on neurons and cause cell and tissue death, leading to memory loss.
Turmeric contains a yellow-colored chemical called curcumin, which is often used to color foods and cosmetics. Turmeric is commonly used for conditions involving pain and inflammation, such as osteoarthritis. It is also used for hay fever, depression, high cholesterol, a type of liver disease, and itching.
In fact, amyloid plaque buildup may play a role in the progression of Alzheimer’s disease. Though more human studies are needed on the effects of curcumin on memory, animal studies suggest it may be effective at boosting memory and preventing cognitive decline.
Vitamin D
Vitamin D is an important nutrient that plays many vital roles in the body. Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function. It is known that vitamin D holds many important functional responsibilities in the human body.
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
A study that followed 318 older adults for five years found that those who had blood levels of vitamin D less than 20 nanograms per ml lost their memory and other cognitive abilities faster than those with normal vitamin D levels. Low levels of vitamin D have also been linked to a greater risk of developing dementia. Vitamin-D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement.
Ending Thoughts (The Best Supplements for Boosting Memory)
For young and older people alike, it’s valuable to get your dietary vitamins from the food you eat. Supplements can fill in the gaps, but check with your doctor before you go over the recommended daily intake. No matter your age, the best way to combat memory decline is to eat well and exercise your body and your brain. The Mediterranean diet is a good source of all the vitamins your body needs. The Mediterranean diet has been cited as a way to improve memory. The hallmarks of the diet include:
- mostly plant-based foods
- limiting (or completely cutting out) red meat
- eating fish
- using liberal amounts of olive oil to prepare meals
Mediterranean Diet
Diets that are similar to the Mediterranean diet include the MIND diet as well as the DASH (dietary approaches to stop hypertension) diet. Both diets have been found to reduce the occurrence of Alzheimer’s disease. The MIND diet, in particular, emphasizes the consumption of green, leafy vegetables and plant-based food in addition to the high protein and olive oil recommendations of the Mediterranean diet. Having a strong support network and being engaged in your local community have been suggested as ways to delay or prevent dementia. Establishing healthy sleep habits can also protect your brain. I’ll list a few healthy habits below to help summarize.
- Eat Less Sugar
- Try Fish Oil Supplements
- Make Meditation Time
- Maintain A Healthy Weight
- Getting Enough Sleep
- Practice Mindfulness (in the moment)
- Drink Less Alcohol
- Train Your Brain (crossword puzzles)
- Cut Down On Refined Carbs
- Test Your Vitamin D Levels
- Exercise More (cardiovascular health)
- Choose Anti-Inflammatory Foods
Last Thoughts:
Studies continue to prove that routine physical exercise activates the brain in ways that other hobbies don’t. This can lead to improved memory and cognitive function over the long term. Of course, you can always take medications, but aren’t you trying to avoid that? Behind-the-counter medications prescribed by doctors are often expensive, synthetic and dangerous. They’re often prescribed when they’re not needed, and they only serve to preserve the existing problem. Don’t take a medication unless you absolutely have to. Also, always remember that, to a certain degree, it’s mind over matter!
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