Written by Lori Jo Vest
Fact checked by Professor John Nolan, PhD
Brain health is expected to be a big concern in 2021, so what brain vitamins are good for improving memory? And which brain vitamins are the best for your overall cognition? The following article will explore these questions and offer sound advice on *improving your memory through vitamin supplementation. So if you're struggling with memory issues related to aging or cognition problems, then this guide is perfect for you.
Scientists have studied the effects of vitamins, herbal supplements, and omega-3 fatty acids on memory loss. It has long been believed that these substances can help prevent or slow down memory loss due to aging. But is this true? Although some studies suggest there are benefits for Alzheimer’s disease, a Cochrane review discovered no evidence in favor of supplementation as an effective method for preventing cognitive decline over time.
Contradictory studies demonstrate that certain supplements might aid brain health over an extended period or protect against cognitive decline (like Omega-3 fatty acids). Others show no effects whatsoever when taken independently without other interventions like dietary changes and physical exercise.
And finally, a study conducted by Harvard Medical School found that people who take fish oil regularly scored higher on tests measuring verbal fluency than non-fish eaters do. Research also suggests taking vitamin B12 may improve working memories during sleep deprivation.
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The best way to biohack your brain health and support your brain is by providing your body with the proper nutrients and antioxidants in the appropriate amounts. You can do this with everyday basics like staying hydrated or emphasizing plants in your diet, as well as strenuous exercise (with the doctor's okay). The number one reason we all need to pay attention to maintaining our brains' health is that most Americans eat far too few healthy foods for their mental well-being.
It's no secret that good nutrition is essential for a healthy body. Scientific research has shown us that the brain needs nutrients to function correctly and stay sharp as we age. Scientific studies have also revealed how many people in this country don’t get enough of these essential vitamins and minerals from their daily diet; more than ninety percent! This lack of nutrients causes complications with both physical health issues like obesity or diabetes. An unhealthy lifestyle only worsens that. And mental problems like poor memory, lack of concentration, moodiness, or depression come on primarily because our brains need proper fuel to work at optimum levels.
The brain is an essential part of our body, and it deserves to be taken care of. The human brain consists of billions of interconnected cells that form a network, which is why it's so important to eat healthy whole foods, exercise regularly, and get enough sleep.
*It may also be helpful for people to take brain vitamins that aid in memory, as these nutrients are essential for proper cognitive functioning. In just one example, vitamin D, vitamin B12, and Omega-3 fatty acids have been proven to promote better cognitive function due to their roles in cell growth, nerve transmission, and neurotransmitter synthesis, respectively. More on these and other vitamins for memory health here:
The brain is an essential part of our body, and it deserves to be taken care of. The human brain consists of billions of interconnected cells that form a network, which is why it's so important to eat healthy whole foods, exercise regularly, and get enough sleep. *It may also be helpful for people to take brain vitamins that aid in memory, as these nutrients are essential for proper cognitive functioning. In just one example, vitamin D, vitamin B12, and Omega-3 fatty acids have been proven to promote better cognitive function due to their roles in cell growth, nerve transmission, and neurotransmitter synthesis, respectively. More on these and other vitamins for memory health here:
Vitamin B12 deficiency is associated with memory loss, but if you're getting an adequate amount of the nutrient, there is no evidence that higher intake will have many positive effects. The most common problem resulting in a lack of this type of vitamin is bowel or stomach issues for those who eat meat and strict vegetarians. The risk increases as people age due to low levels from aging bodies not being able to absorb everything they need when it comes time for breaking down food. Diabetes medication like Metformin can also lower your body's ability to produce enough B-12 on its own by reducing production in the liver.
Niacinamide is a vitamin found in foods such as meat, dairy products, and fortified cereals. It has been shown to have many health benefits, including the ability to improve memory function. Niacinamide can help with improving cognitive performance and focus during periods of stress or increased mental activity.
Folic Acid is one of the most important vitamins for memory. Studies have shown that even a slight deficiency in folic acid can lead to poor memory and cognitive function—folic acid aids in forming, maintaining, and repairing brain cells.
Vitamin E is a vitamin that has been shown to help the mind and memory of older people with Alzheimer’s. In 2014, a study done by JAMA found that when participants took high amounts of Vitamin E (2000 IU per day) for three years, they had lower levels of mental decline than those taking placebo pills. However, this amount may be unsafe for some people, so it would be advised not to take more than 400 IUs each day if you already suffer from cardiovascular disease or are on blood thinners because your risk could increase up to 27%.
A Vitamin E supplement is a great way to ward off illness and disease. Though it may not protect you from Alzheimer's, Vitamin E can slow the progression of this dreaded condition. This antioxidant has been shown in studies to reduce oxidative stress within cells that can contribute to Parkinson's or cancer illnesses.
It also seems that Vitamin E can help with dementia in those who are not yet diagnosed. Studies have found that people taking Vitamin E had less cognitive decline than those who were not, and they had fewer symptoms of dementia.
The research has shown that taking a supplement with DHA and EPA can have significant effects on memory outcomes in adults. Seafood is high in these fatty acids, such as salmon and mackerel. There has been plenty of research about the benefits and drawbacks of taking vitamins. It seems that DHA and EPA can have a significant impact on memory outcomes in adults, but there are some risks associated with higher doses of Vitamin A.
Lutein is a powerful plant-based pigment known as a carotenoid, found in leafy greens like spinach, kale, broccoli, and peppers. Lutein not only provides antioxidant benefits but also reduces oxidative stress and inflammation. It has now been linked to improvements in brain health by improving cognitive function.
Lutein is a vital pigmentation compound most notably present in green vegetables such as spinach or broccoli. It plays many interesting functions beyond coloring the leaves yellow; for example, this potent antioxidant neutralizes free radicals while reducing oxidative stress levels, leading to lowered inflammation throughout both your eyes and brain.
Carotenoids are plant pigments that selectively accumulate in the brain, where they play critical physiological functions. Carotenes and xanthophylls can be classified as carotenoids; however, only plants synthesize them. Importantly, these substances cannot be manufactured by other organisms besides photosynthetic ones (plants or algae). In addition to their role as a food source for animals like birds and fish, evidence also suggests that carotenoid compounds may have benefits when it comes to cognitive function due to increased antioxidant activity within neural tissues.
No matter your age, the best way to combat memory decline is by eating well and exercising. A Mediterranean diet has also been shown as an excellent brain health support regimen. The Mediterranean diet is a healthy option for those looking to decrease their risk of Alzheimer's disease and other types of dementia. This plant-based diet focuses on vegetables, fruits, whole grains, legumes, nuts, or fish every day. Healthy fats like olive oil are encouraged in the plan, along with lean proteins like chicken breast and lots of fresh herbs from the garden.
Antioxidants in fruits and vegetables are crucial for preventing Alzheimer's disease. The best antioxidants come from vitamin C (red berries and lemons), vitamin E (seeds, dark-colored fruit), carotenoids (spinach, broccoli) flavonoids(blueberries). Selenium is found mainly in fish and Brazil nuts; it can be considered part of this group. Nutrition experts recommend eating a rainbow of colors on your plate to maximize the benefits these antioxidant sources have against diseases like Alzheimer’s'.
If you want to improve your brain health, you may need to incorporate more vitamins and minerals into your diet. Vitamins and supplements can offer benefits such as improved concentration, increased attention span, and better mood. Here are some of the most popular ingredients found in memory health vitamins:
Ginkgo Biloba – Ginkgo biloba has been found in some research studies to be helpful for dementia due to a decreased blood flow. A few meta-analyses and systematic reviews have shown that Ginkgo Biloba can be almost as effective at treating dementia cases related to reduced blood flow compared with drugs heavily marketed by pharmaceutical companies Pfizer Inc.'s Aricept (donepezil). It's also been found to be more effective than a placebo in improving memory and concentration.
Ginkgo doesn't seem to help prevent dementia. But in people who already have dementia, it may either improve symptoms or stabilize their symptoms so that they don’t get worse. In addition, some studies show benefits in mood and mental ability for healthy people when taking ginkgo.
St. John's Wort – St. John’s Wort has been shown to promote both the serotonin-inhibitor mechanism of antidepressants while also boosting production of neurotransmitters dopamine and norepinephrine. The same research touts this supplement’s long term and accepted use as a treatment for depression.
Pyridoxal-phosphate – A coenzyme in the brain involved in forming neurotransmitters such as dopamine. Supplementing with pyridoxine may be helpful for those who are deficient. Still, it’s unclear if this is a significant cause of memory problems and whether or not supplementation will help prevent memory loss.
Huperzine A – Also known as Chinese club moss, this natural medicine works in a similar way as Alzheimer's drugs, but more evidence is needed to confirm its safety and effectiveness.
Acetyl-L-carnitine – This amino acid has been shown, in some studies, to have the potential to help Alzheimer's patients who have memory problems. It seems to provide a more significant benefit for those whose early-onset and disease progression are fast, so it might be worth looking into treatment if you want something more than the standard medication alone can offer.
Vinpocetine – Vinpocetine is a powerful brain enhancer that has been shown to reduce symptoms of cognitive decline in those who have neurological problems and memory impairment.
Pycnogenol – Pycnogenol, which comes from the bark of French Maritime Pine trees, may offer some benefits for people with Alzheimer's disease because it increases blood flow to the brain.
Asian Ginseng – The use of Asian ginseng is a recent trend in America, especially for people who experience fatigue and want to improve their quality of life. However, the benefits have only shown up so far among small groups or subsets of study participants.
Nootropics, also known as smart drugs or cognitive enhancers, may help enhance memory and attention span. They can be either synthetic or from natural sources. How do they work? Some nootropic agents (e.g., piracetam) seem to act on the neurotransmitter acetylcholine in the brain, while others (e.g., modafinil) affect dopamine levels in the brain's prefrontal cortex and hippocampus.
Many people turn to nootropics for their focus at school or work, but is it worth it? Here's what you need to know about the most popular ingredients:
Caffeine is more than just a drink for many of us: it's also our go-to drug. It can be tough to stay awake and alert during those long days at work--especially when you have an 8 AM meeting the following day. Caffeine blocks your brain’s adenosine receptors, making you feel less tired after consumption; so naturally, we want to keep taking these drugs every few hours (or on some occasions even minutes) because we would collapse without it from exhaustion.
This ingredient is used to increase your brain's metabolism and enhance memory. It also allows for proper blood circulation in the deeper parts of your mind, making some people feel more alert than usual.
GABA is one of the brain's feel-good chemicals that balances mood and promotes relaxation. GABA may reduce fear, anxiety, depression - all those things which cause a foggy mind or panic attacks. A balance of these two functions will make you more productive at work or school with improved memory. The benefits from taking this natural supplement are remarkable: reduced symptoms associated with mental health disorders such as PTSD (Post Traumatic Stress Disorder) and increased quality sleep time when taken before bedtime.
Prevagen uses an unusual ingredient: apoaequorin-a protein initially discovered from the bioluminescent communed medusa (jellyfish). The manufacturers claim this substance helps support the cognitive function of those experiencing age-related memory problems by restoring lost synapses within the brain.
CocoaVia Memory+ is a plant-based brain supplement formulated to boost memory and recall. Cocoa Via's proprietary Cocoapro cocoa extract p750 provides MG of cocoa flavanols in every serving, 105 mg of epicatechin, supporting healthy cognitive function and performance.
Neuriva Plus is a brain performance supplement with the vital ingredient Neurofactor, an all-natural patented, whole fruit extract of the Coffea Arabica plant and has been clinically proven to increase levels of Brain-Derived Neurotrophic Factor (BDNF). BDNF strengthens connections between cells in your brain, which helps improve learning abilities and memory function.
The Focus Factor Extra Strength Concentration and Brain Focus supplement are made with bacopa, ginkgo Biloba, phosphatidylserine, and vitamins and minerals that can replace daily multivitamins.
Genius Mindfulness also relies on ingredients from the Coffea arabica plant, along with a patented extract to stimulate the production of Brain-Derived Neurotrophic Factor (BDNF), a critical neuroprotein for combatting neural decay and promoting general brain health. Genius also takes advantage of five different blueberry species through AuroraBlue's USDA organic blend, specific bioactive compounds that have shown promise in memory support.
Memory Health® is a brain health and memory support supplement that contains ingredients shown to improve memory and cognition and stave off neurodegenerative disorders. Memory Health® was developed by scientists looking at how nutrition plays an essential role in the brain’s health. The supplements contain carotenoids (lutein, zeaxanthin, and meso-zeaxanthin) and Omega-3 fatty acids (DHA or EPA).
Carotenoids are plant pigments found on leafy vegetables such as spinach, while DHA can be obtained from fish oil. They help neutralize harmful free radicals, which can lead to the breakdown of healthy cells in your body. These three antioxidants also reduce oxidative stress on the brain by helping minimize inflammation.
Memory Health®, unlike other brain supplements, was developed following over 20 years of scientific research on supplemental carotenoids. The supplement has been tested in clinical trials for people with Alzheimer's disease and healthy brains and showed significant improvements to the health of everyone who took it daily over twelve months, as published by the Journal of Alzheimer’s Disease.
Memory Health® is one of the best brain health supplements on the market, with proven research showing measurable improvements in memory and cognitive function. The Memory Health® formula combines plant-based nutrients essential to maintaining a healthy mind through all stages of life, from childhood development to senior years.
Memory Health® is unlike other brain supplements on the market. It has been clinically tested and shown to help improve memory, mood, and cognition in healthy brains and diseased ones. The patented formula was even published by a scientific journal for Alzheimer's Disease research.
The Omega-3 fatty acids DHA and EPA are essential for a healthy body. These fats help build new cells, support memory, cognition, and mental health. Plus, they're the building blocks of cell membranes that provide essential support to your brain's connections with other parts of your body, as well as supporting good cognitive functioning in general.
The Omega-3s—DHA and EPA—are called “essential” fats because our body can't produce them. We need to ingest them through the food we eat. Still, since these nutrients help fight inflammation in the brain, it is essential for us to get enough of these natural substances from both fresh or canned cold-water fish like anchovies, salmon, herring caviar, and sardines or from supplementation.
The Omega-3s found in fish, nuts, and eggs have been scientifically proven to provide many health benefits. They can help promote brain health for your baby during pregnancy and the child's early years by fighting inflammation throughout their body. Omega 3 supplements also reduce depression and anxiety while staving off age-related mental decline through dementia or Alzheimer’s Disease when taken over time.
The carotenoids Zeaxanthin and Meso-Zeaxanthin are two nutrients that can be found in the eyes with high concentration levels. These crucial vitamins have significant value for both sight and cognition. They may only be accessed through diet or supplements; however, it's worth taking these precautions as we age into our senior years due to their ability to protect against cognitive decline and dementia while also improving mental clarity.
Vitamin E is a proven antioxidant that protects cells from oxidative stress caused by destructive free radicals. According to research at the National Institutes of Health, it also reduces inflammation, which can reduce the risk of developing neurodegenerative diseases like Parkinson’s and Alzheimer’s disease.
Leading scientists developed Memory Health® to help prevent degenerative diseases like Alzheimer's Disease. Unlike other brain health supplements, Memory Health® doesn't rely on peer group analysis and reviews to support its claims. The clinical trials conducted in the lab show that healthy brains improved when taking this supplement, while diseased brains also seemed to improve significantly too.
The brain is a vital organ, and it needs the proper nutrients to function correctly. Only a limited number of ingredients can cross through your blood-brain barrier, which they must do to provide cognitive benefits, enhance memory, and support the long-term health of this vital organ.
The benefits of Lutein and the related carotenoids in the Memory Health supplement are that they can be measured in the body without invasive tests. The Washington Post says, "While most nutrients from foods or supplements are challenging to trace once they enter the cavern of the human body, lutein and zeaxanthin are 100 times more concentrated within macula than elsewhere."
Double-blind, placebo-controlled clinical trials are considered one of the most credible methods for finding treatments and cures. This type of testing provides two groups: a control group given an inactive substance (known as a placebo), opposed to medication or treatment. In contrast, another smaller group receives what scientists think might be the answer to their health issue. The participants in both cases have no idea which side has taken the treatment with potential benefit until after data collection concludes at the completion.
When deciding what brain vitamin is right for you, remember that Memory Health® has been tested and proven in double-blind, placebo-controlled clinical trials. It became the first supplement to receive a patent to prevent neurodegenerative disease when it received patents specifically for Alzheimer's and dementia. And it has been clinically proven to improve cognitive functions and memory. Learn more about how this brain vitamin was developed here: The Memory Health Story