Memory loss is a part of the aging process, and it can also be the side effect of certain medications and medical conditions (e.g., dementia, etc.). The most common form of memory loss is related to Alzheimer's and is usually seen in people 65 or older.
You can do plenty of proactive things to keep your mind and memory sharp and lower the risk of developing one of these conditions. Memory support supplements, regular exercise, and healthy living are some of the most useful actions you can take to counter memory loss. We have multiple products specifically designed to assist with memory and cognition enhancement.
Can Vitamins Improve My Memory?
Vitamins, minerals, and fatty acids are all known to assist with cognition issues, including memory loss. Studies have shown that there is some evidence fatty acids like those found in fish and omega-3 supplements can prevent some of the memory-related aspects of dementia. A few other vitamins that are known to affect memory positively include those listed here.
What Supplements Should I Take to Improve Memory and Cognitive Function?
Brain "fog" or trouble focusing is a common ailment and not always related to severe medical issues. Sometimes it indicates that your body is simply running low on some vital nutrient. You can recharge your cells, improve your memory, and revitalize your health by adding a supplement to a nutritional diet and regular exercise routine.
Extra Strength Omega-3 Fish Oil
The fatty acids in omega-3 are extracted mostly from fish and shellfish. Because heavy metals can be dangerous for your brain, it is best to get the proper amount through supplements rather than by eating larger portions of fish. Many fish such as tuna have high levels of heavy metals, which can cause cognitive degeneration over time. Fish oil does a lot for the body, such as improving your heart, blood pressure, skin, and it lessens the risk of heart disease or stroke. Research shows that fatty oils found in fish can improve memory and slow the effects of Alzheimer's.
Unlike the omega-3 fatty acids found in fish oil, krill oil is extracted from Antarctic krill, which has another fatty acid called phosphatidylcholine. Working together, these fatty acids can improve blood flow to the brain. It has all the same other health benefits as fish oil, but some evidence shows that krill oil may be absorbed better by the body.
The omega-3 fatty acid docosahexaenoic (DHA) is found in krill and fish oil. There is a vegetarian option for vegetarians that want to get the same effects without eating extracts taken from animals. This form of fatty acid is found in various algae, making it perfect for those who follow a vegan or vegetarian lifestyle. It also helps with age-related inflammation and imbalances.
Ginkgo Biloba Extract
This is a popular herbal extract that is taken from the Ginkgo biloba tree. This herb is well known for treating dementia, other cognitive disorders, memory loss, and it is a vasodilator.
NOW® Brain Elevate Formula
This compound enhances cognitive function and works to counter symptoms of dementia, Alzheimer's, and other disorders. It includes ingredients such as Ginkgo biloba and phosphatidylserine. Besides focusing on bringing needed nutrients to your brain, it also helps with other health conditions.
This is an amino acid that is naturally found in the human body. It is regularly used to treat Alzheimer's, dementia, and memory loss caused by age-related disorders. The supplement can also help alleviate symptoms of depression and reduce nerve pain.
This compound comes from plants, and it makes a fantastic supplement for individuals with blood sugar inconsistencies, high cholesterol, or anyone at risk for heart disease. Resveratrol works to help you regain a more precise memory by improving the communication between all brain regions.
NOW® True Focus
This product is specially designed to improve your mind's ability to focus. It includes some of the following ingredients that have proven to be useful in improving memory and cognition.
- Vitamins C and B6
- Grape seed extract
- Ginkgo biloba extract
Other Noteworthy Supplements
The following products are excellent for anyone wanting to keep their mind and body sharp. They each have other health benefits. These supplements should not be the only treatments if you are suffering from a cognitive disorder, but they can help ease symptoms.
Ginseng helps fight off infections and inflammation. This extract comes from the root of various ginseng plants and has been used by traditional natural healers for centuries. Mental fatigue contributes to memory issues and age-related mental decline. Ginseng counters that mental fatigue by affecting the nervous system.
Vitamin E works as an antioxidant and consists of fat-soluble nutrients. This vitamin is essential for various organs' operation and protects the body's cells from free radicals. An analysis of current research revealed that mental decline due to natural aging could be delayed by Vitamin E supplements.
This phospholipid protects brain cells so that they can continue to communicate. Phosphatidylserine supplements are used to treat some symptoms of Alzheimer's.
Bacopa Monnieri is a creepy herb that is found all over the world. This ancient remedy relieves stress and anxiety, which both have been known to impair cognition. It is also used to improve memory.
This herb is also known as "arctic root" and "golden root". It is used for a variety of purposes, including stress relief, decreasing levels of fatigue, and slowing the breakdown of neurotransmitters related to memory.
S-Adenosyl Methionine is naturally occurring in the body. This compound is responsible for regulating various hormone levels and maintaining the integrity of cell membranes. As a diet supplement, it can treat some symptoms of depression.
Creatine is believed to improve short-term memory. This organic compound is also used to increase muscle mass and rejuvenate the body.
There is some evidence that caffeine can improve long-term memory. There is a fine line between useful quantities of caffeine and too much, so you will want to speak with your doctor about the correct amount to add to your current diet.
Lifestyle Choices That Affect Memory
Supplements are designed to be used as a way to boost and maintain healing, but that will not be possible if you do not take care of your body. The following lifestyle choices will determine your physical and mental vitality.
Some foods and drinks are more useful than others in terms of creating a healthy diet to protect your brain and cognitive functions. These include the following foods eaten several times a week as a part of your diet.
- Leafy green vegetables with at least one meal six times a week
- Berries several times a week
- Whole grains in moderation
- Fish at once or a week or less
- Wine in moderation (e.g., one glass a day or less)
- Olive oil
Cognitive training is a way to keep your brain functions like memory, learning, and attention span in good shape. Several examples of cognitive training are listed below.
- Auditory memorization (e.g., memorizing things that you hear) increases memory function
- Board games are an excellent tool for cognitive training as they combine problem-solving, hand-eye coordination, deductive reasoning, and memory. It works with both digital and physical games
- Connecting your mind and body through various exercises is essential. Tasks like naming a body movement and them completing it physically can link your thoughts to your actions in a way that improves that connection.
Exercise is vital to a healthy lifestyle. Experts recommend at least thirty minutes of aerobic exercise three to four times a week. Making it a part of your regular routine will keep you fit and feeling younger.
The brain needs daily amounts of quality sleep to function properly. Lack of restful sleep is a cause of brain "fog", confusion, lethargy, and memory issues. Make sure you get at least seven hours of uninterrupted sleep to ensure better cognitive function.
These supplements are healthy for you even if you are not currently experiencing issues with your memory. It is not always easy figuring out what is causing your symptoms, and you will want to contact a medical professional to make sure any cognitive issues are not related to a treatable condition. Below is some additional related information to help answer some of the questions you may have.
What is the '30 Question' cognitive test?
This test is known by several names, including the Mini-Mental State Examination (MMSE) and Folstein exam. It consists of a questionnaire with thirty questions that can help medical professionals determine the cause of any noticed cognitive impairment and pinpoints how severe the case may be for the participant.
The questions revolve around several categories, which include numeric, mechanical, spatial, abstract, and verbal reasoning. A few examples of the types of questions involve matching common animals with their names, drawing shapes, and being able to follow a short series of directions. It is primarily used to screen for dementia, and it only takes a few minutes to complete. A score of less than 24 indicates some degree of dementia.
What are the five worst foods for memory?
There are many foods and drinks that are going to keep your body healthy and fit, but some can cause difficulties if you find yourself experiencing memory problems. These foods can inhibit the positive benefits and other treatments, so they should be avoided. Below are the five words foods for maintaining a healthy memory.
- High levels of heavy metals lead to cognitive and other system malfunctions. Some fish contain heavy metals (e.g., mercury), including tuna, shark, tilefish, king mackerel, and swordfish. Eaten sparingly or not very often, they are fine, but when tuna or these other fish become a regular part of your daily diet, then it can lead to a buildup of heavy metal in the system, and memory issues may result.
- One to three alcoholic drinks a day over a period of time will lead to several adverse health effects, including possible liver and brain damage. Alcohol abuse can injure the brain's hippocampus region. Abstaining entirely or limiting yourself to one drink or less per day is the best way to avoid this happening. Certain alcoholic drinks, when taken in moderation, actually have a positive cognitive effect, but you should discuss with your doctor the right amount for you if you choose to drink.
- The artificial sweetener in drinks and foods can come in many forms, but there are several that are quite harmful for your brain. This is especially true for diet soda drinks that use artificial sweeteners, which significantly increase the risk of developing a stroke or cognitive issues. Drinking diet juice or soda on a daily basis can make your chances of being diagnosed with dementia or suffering a stroke up to three times as likely.
- Fast food has a whole lot of things in it that can cause problems. Processed sugars, artificial sweeteners, processed meat, high sodium content, and saturated fat all harm cognitive functions when regularly eaten in large quantities. Unfortunately, the number of people eating fast food on a daily basis is on the rise because this food is cheap and easy. A few of the ways fast food can harm your body include raising blood sugar, cholesterol, and blood pressure. It also can cause there to be a restriction of blood flow to the brain. When possible fast food should be avoided or eaten in moderation.
- Fried foods have several downsides. They contribute to weight gain, and they can inhibit learning and memory. The National Institute of Aging points to limiting fried foods as a good way to start making your diet healthier and more nutritious. Brain plaque, which can contribute to dementia and conditions like Alzheimer's, is caused by fried things, like processed meat and high sodium levels in the body. Whenever possible, you should choose to eat the healthy option instead.
Brain & Memory
Supplements for Brain & Memory
Is your memory not what it used to be? Or, are you feeling a bit "foggy"? Many of us look to vitamins and supplements to provide our brains with an extra boost in memory function, or to support healthy brain cognition.
Whole Health offers a variety of products to support memory enhancement and mental improvement. Our selection includes: Omega-3 supplements, Acetyl L-Carnitine, True Focus, and Ginkgo Biloba, all recognized for their positive benefits in alertness, mental clarity, concentration and attention, and focus.