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Jul 25, 2023 · Brain cell loss is a natural part of aging but can result in cognitive decline and memory issues. While many factors influence brain health, a nutritious diet that includes these six...
- Can a tablet really boost your memory?
- Vitamin B12
- Vitamin E
- Other supplements that may help
- Best ways to help your memory
- Lifestyle choices that harm memory
Certain vitamins and fatty acids have been said to slow or prevent memory loss. The long list of potential solutions includes vitamins like vitamin B12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids. But can a supplement really boost your memory?
Much of the evidence for these potential memory-boosting supplements isn’t very strong. Here, we discuss what recent clinical studies have to say about vitamins and memory loss.
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.
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.
Shop for vitamin B12 supplements online.
There is some evidence to suggest that vitamin E can benefit the mind and memory in older people. A 2014 study 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.
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.
The vitamin is found in:
•nuts
When it comes to ginkgo biloba, both older and more recent studies concur: The supplement doesn’t seem to slow memory loss or prevent the risk of Alzheimer’s disease.
There isn’t much evidence to suggest a relationship between omega-3 and memory, either. However, research is currently in progress.
A 2015 review found that taking supplements with docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) resulted in significant improvements in episodic memory outcomes in adults with memory concerns.
DHA is one main type of omega-3 fatty acid, and EPA is another. DHA and EPA are most concentrated in seafood such as salmon and mackerel.
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
You can improve your brain health by being more mindful of foods and habits that have been shown to damage it. Fried food has been linked to cardiovascular system damage, which affects the efficiency of the brain.
Many Alzheimer’s disease risk factors, such as poor diet and a sedentary lifestyle, can be managed. Changing one of these risk factors may help delay the onset of dementia.
Download our Essential Vitamin Guide
Download our Essential Vitamin Guide
- Omega-3 Fatty Acids. Of all the supplements recommended by experts for brain health, omega-3 fatty acids top the list. “Omega-3 fatty acids, particularly the long-chain fatty acids DHA and EPA present in fatty fish, are essential for the development of the brain and the eyes and have a significant influence on mental health at all ages,“ notes Eva De Angelis, licensed dietitian nutritionist and chef based in Argentina.
- Creatine. Creatine supplementation is often used for building muscle and improving athletic performance, but recent research suggests creatine may help improve brain function as well.
- Caffeine. Research confirms what coffee lovers around the world suspect—caffeine improves cognitive performance. A 2016 research review in the journal Practical Neurology suggests caffeine can increase alertness and feelings of well-being, improve concentration and mood and help alleviate depression symptoms.
- L-Theanine. L-theanine is an amino acid found naturally in some mushrooms, as well as green and black teas. “It’s linked to an improvement in mental performance and focus in numerous studies,” notes Chicago-based registered dietitian Leah Johnston.
People also ask
Are vitamins good for memory?
Does a daily multivitamin prevent memory loss in older adults?
How can a multivitamin improve memory?
Jan 18, 2024 · In a new study, researchers say daily multivitamins appear to slow cognitive aging and improve memory in older adults. Experts explain that daily vitamins can improve a person’s overall health...
Jul 24, 2023 · How can a multivitamin improve memory? The authors note that low levels of vitamins B 12 and D have been linked to cognitive decline and dementia. In a subset of participants who had their blood drawn, the levels of these vitamins did rise in the multivitamin group.
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Mar 7, 2024 · Although there are no guarantees when it comes to preventing memory loss or dementia, some activities might help. Consider seven simple ways to sharpen your memory. And know when to get help for memory loss.
Jan 18, 2024 · A daily multivitamin may help protect against memory loss in oldest adults, according to a new study. The multivitamin slowed cognitive aging by about two years.
