You may sometimes feel like your brain isn’t functioning properly. Maybe you are experiencing forgetfulness or brain fog. These are often signs of poor brain function. Nutrients are usually what is needed to support brain health and to help keep the body's command center in good shape. Certain vitamins for memory could prove beneficial in maintaining a healthy brain. Continue reading to learn more about the vitamins that can help to enhance your memory and overall brain health.
A few studies suggest that some vitamins could be beneficial for brain health. However, early research findings do not present a cause-and-effect relationship with memory improvement.
Research published in the American Journal of Clinical Nutrition in 2023 examined the effect of daily multivitamin/multimineral supplementation on memory in older adults. The finding suggested that daily multivitamins, compared with placebo, improve memory performance in older adults by the equivalent of 3.1 y of age-related memory change.
Supporting this finding is a 2024 study published in the American Journal of Clinical Nutrition that examined the effect of multivitamin-mineral (MVM) supplementation on cognitive function. Researchers concluded that daily MVM supplementation led to a significantly more favorable 2-y change in global cognition and episodic memory (the capacity for recollecting personal experiences that occur in daily life/events). The study suggests that a daily MVM helped prevent cognitive decline among older adults.
Furthermore, CNS Drugs published findings in 2023 related to an extensive review of 103 current supplements/memory products on the market. Researchers assessed the scientific data by comparing these ingredients and their effect on memory. Findings suggest that there is evidence for memory benefit from supplementation with the following:
The review also pointed to mixed results related to the benefit of carnitine, ginkgo biloba, Huperzine A, vitamin D, and vitamin E supplementation for memory.
These research findings can help pique interest in ways to preserve brain health and support the beneficial role of a daily multivitamin in aging. Furthermore, they support the promise of vitamin supplementation as a safe, accessible, and affordable way to protect cognitive health in older adults. Still, it’s important to further understand the mechanisms by which vitamins for memory may protect against memory loss and cognitive decline with aging-related factors in mind.
Stress can also play an important role in brain health. Your body's natural way of dealing with stress is through the NeuroEndoMetabolic (NEM) Stress Response, a system of six circuits of related organs and systems that help to manage stress. It is crucial to maintain the balance of neurotransmitters in your Neuroaffect circuit. Prolonged stress could lead to Adrenal Fatigue, a condition where the body is unable to keep up with long-term stress, can significantly impact brain health and cognitive function, including memory. When the adrenals are depleted, the body’s production of cortisol, which helps regulate energy and mental clarity, is disrupted. This can lead to brain fog and memory issues.
Brain fog and difficulty concentrating are common symptoms for people who experience AFS, which adversely impacts your brain’s neurotransmitters and their functions. As such, you may need to modify your diet and lifestyle to reduce stress and help maintain proper brain health. Certain vitamins play pivotal roles in combating these cognitive challenges.
Several vitamins for memory on the market claim that they can support brain health in one way or another, either sharpening focus or improving memory. The big question is, do these supplements work? The answer to this question is that some supplements do work to enhance memory.
However, it's important to remember that the supplement industry is not regulated like the drug industry. The U.S. Food and Drug Administration doesn’t require the makers of these dietary supplements to prove they are effective. Also, they cannot make any claims about specific diseases with these products.
Still, here is a look at some of the supplements experts deem beneficial for brain health. These include:
One of the vitamins for memory is the antioxidant vitamin E, which can be found abudantly in various food soucrs, including almons, hazelnuts, and peanuts. This supplement fights against free radicals like those that could damage brain cells. Early research indicates that vitamin E hinders the oxidative damage triggered by β-amyloid and delays memory deficits. However, research is lacking into whether this vitamin can be beneficial in helping slow the progression of cognitive impairment connected to health issues like dementia.
Vitamin D, often referred to as the "sunshine vitamin," is a crucial nutrient that plays various roles in the body. Its primary function is to regulate calcium and phosphorus levels in the blood, which are essential for maintaining healthy bones and teeth. It's essential to note that while there's promising evidence linking vitamin D to brain health, more research is needed to fully understand the mechanisms and to determine optimal levels for cognitive function. In the meantime, maintaining adequate vitamin D levels through sunlight exposure, diet, or supplements may be beneficial for overall brain health.
This traditional Chinese medicine is touted as a brain supplement in some circles. Ginkgo supplements have been shown in studies to help improve memory in people suffering from dementia but don’t slow or prevent the condition. Additionally, it boosts memory and thinking in healthy young and middle-aged persons. However, it remains unclear if ginkgo helps memory in healthy people with normal, age-related memory loss.
Present in turmeric, curcumin has antioxidant properties. Curcumin, derived from turmeric, has been of interest due to its potential positive impact on cognitive health. Research suggests that it may support brain function by promoting neuroplasticity, which is the brain's ability to form and reorganize synaptic connections. Some studies indicate that curcumin could enhance memory and cognitive flexibility. However, more research is necessary to understand its mechanisms and effectiveness fully. It's important to consult with a healthcare provider before starting any new supplement regimen.
Ashwagandha is an ancient herb used in traditional Ayurvedic medicine for its potential cognitive and adaptogenic properties. It's believed to help the body manage stress by modulating the stress response system. Some studies suggest that ashwagandha may have neuroprotective effects and could enhance cognitive function, including memory and attention.
Furthermore, research suggests that an ashwagandha supplement may significantly improve immediate and general memory, attention, and information-processing speed. The antioxidant properties in ashwagandha are believed to lead to its positive effects on the brain.
Studies suggest that Lion's mane may enhance your brain by improving thinking, spatial memory, and memory processes. In a study published in the journal Nutrients, researchers conducted a pilot study investigating the acute and long-term cognitive and mood-enhancing effects of Lion's mane (Hericium erinaceus). They found that Lion's mane may improve the speed of performance and decrease subjective stress in healthy, young adults.
Choline is a vital nutrient that plays several essential roles in the body, including brain health. It serves as a precursor to acetylcholine, a neurotransmitter involved in various cognitive functions such as memory, learning, and muscle control. Adequate choline intake is crucial, especially during periods of rapid brain development, such as pregnancy and infancy.
Good dietary sources of choline include eggs, meat, fish, dairy products, and some plant foods like broccoli and peanuts. However, some individuals may not consume enough choline through diet alone, making supplementation or mindful dietary choices important for maintaining optimal brain health.
Research shows that ginger supplements may help boost attention, memory, and focus, and may also be beneficial in helping clear mental fog so you can think clearly. It can exert these benefits on the brain because of its high antioxidant content.
Brain health benefits that polyphenols provide, according to research, include enhancing the efficiency of spatial memory and improving verbal memory. The conclusion of a systematic review and meta-analysis published in the journal Frontiers in Nutrition indicates that short- to moderate-term polyphenol interventions might improve working memory and episodic memory in middle-to older aged adults.
Phosphatidylserine (PS) is a phospholipid compound found in high concentrations in the brain. It plays a crucial role in maintaining the structure and function of cell membranes, particularly in nerve cells. Research suggests that phosphatidylserine may support cognitive function by promoting neurotransmitter activity, enhancing cell-to-cell communication, and supporting various aspects of brain health.
Carnitine is a naturally occurring compound in the body that plays a crucial role in energy metabolism. It is essential for the transport of fatty acids into the mitochondria, where they are converted into energy. Carnitine is particularly abundant in tissues that rely heavily on fatty acid oxidation for energy, such as skeletal and cardiac muscle.
Research suggests that carnitine may have potential cognitive benefits due to its role in energy production and metabolism. By supporting mitochondrial function, carnitine could theoretically enhance brain energy metabolism and contribute to overall cognitive performance.
Huperzine A is a naturally occurring compound derived from the Chinese club moss Huperzia serrata. It has been used for centuries in traditional Chinese medicine to support cognitive function. Huperzine A is known for its ability to inhibit the enzyme acetylcholinesterase, which breaks down the neurotransmitter acetylcholine. By inhibiting this enzyme, huperzine A helps to increase acetylcholine levels in the brain, which can enhance neurotransmission and support various cognitive processes such as memory, learning, and attention.
Brain Trust is a carefully formulated supplement enriched with Huperzine A and RoseOx® that nourishes and supports cerebral functions. This supplement safeguards your brain health. Also, its synergistic blend features Ginkgo Biloba, which supports memory and concentration. It also contains Phosphatidylserine, which is crucial for cell cycle signaling and apoptosis, and Glutamine, a neurotransmitter precursor essential for cognitive functions. Brain Trust harmonizes these potent ingredients and may support memory, cognitive abilities, and overall brain performance.
Nutrients are an essential part of overall health and well-being. Specific vitamins for memory can help enhance performance and support brain health. If you suffer from forgetfulness or brain fog, it is best to seek medical help to ensure there isn't a larger problem that needs to be addressed. Meanwhile, take note of nutrients that are vital for brain health and your general well-being and supplements that can help boost brain function, like Brain Trust.
To learn more about whether these supplements could work for you, call our team at +1 (626) 571-1234 with your questions. We'd be happy to guide you towards better health and well-being.
Supports and nourishes brain health, boosting memory.
Docherty, Sarah, et al. "The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress, and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study." Nutrients, vol. 15, no. 22, 20 Nov. 2023, p. 4842, https://doi.org/10.3390/nu15224842.
Derbyshire, E., and R. Obeid. "Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days." Nutrients, vol. 12, 10 Jun. 2020, p. 61731, https://pubmed.ncbi.nlm.nih.gov/32531929/.
de Vries, Karin, et al. “The Effect of Polyphenols on Working and Episodic Memory in Non-pathological and Pathological Aging: A Systematic Review and Meta-Analysis.” Frontiers in Nutrition, vol. 8, 26 Jan. 2022, https://doi.org/10.3389/fnut.2021.720756.
Hersant, Haley, et al. “Over the Counter Supplements for Memory: A Review of Available Evidence.” CNS Drugs, vol. 37, no. 9, 2023, pp. 797-817, https://doi.org/10.1007/s40263-023-01031-6.
Schoen, Meriah S., et al. “Total Choline Intake and Working Memory Performance in Adults with Phenylketonuria.” Orphanet Journal of Rare Diseases, vol. 18, no. 1, 29 Jul. 2023, p. 222, https://doi.org/10.1186/s13023-023-02842-y.
Yeung, Lok-Kin, et al. “Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial.” The American Journal of Clinical Nutrition, vol. 118, no. 1, 2023, pp. 273-282, https://doi.org/10.1016/j.ajcnut.2023.05.011.
Vyas, Chirag M., et al. "Effect of Multivitamin-mineral Supplementation versus Placebo on Cognitive Function: Results from the Clinic Subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) Randomized Clinical Trial and Meta-analysis of 3 Cognitive Studies within COSMOS." The American Journal of Clinical Nutrition, vol. 119, no. 3, 2024, pp. 692-701, https://doi.org/10.1016/j.ajcnut.2023.12.011.
Some beneficial vitamins for memory include ashwagandha, choline, turmeric/curcumin, ginger, Lion’s mane, polyphenols, phosphatidylserine, carnitine, ginkgo biloba, Huperzine A, vitamin D, and vitamin E. These supplements and vitamins can help to boost memory and overall brain health.
