One in eight individuals age 60 and over report having memory loss in the last year. They also state that their memory problems tend to get worse as time goes on.
This can be something as small as forgetting where you put your keys, or it could be a bit more troubling when you can’t remember someone’s name or you miss an appointment you forgot about.
Memory loss and cognitive decline are precursors for more serious conditions like dementia and Alzheimers. To give your memory a boost and keep your brain sharp, consider taking dietary supplements.
These products can benefit your health, boost your memory, and improve brain function. Let’s go over eight of the best memory supplements you can try.
1. Ginkgo Biloba
Ginkgo has been used for thousands of years as a natural brain supplement, dating back to ancient Chinese medicine.
Scientists believe that ginkgo increases blood flow and circulation in the brain, which leads to a number of benefits.
One study looked into how this supplement could help with age-related memory loss. The participants had no diagnosis of dementia or memory-loss related diseases; they simply experienced normal memory loss.
Those who took ginkgo biloba experienced significant improvements in cognition and memory. A similar study supports these results.
A separate study looking specifically at memory and thinking skills has found that people who supplemented with ginkgo saw significant improvement in those areas. The study also included healthy adults, which means that everyone can benefit from the memory boost, not just those with dementia/Alzheimer’s diagnosis.
Gingko can interact with certain drugs and prescriptions, so be sure to talk with your doctor before starting supplementation.
Curcumin is a compound found in turmeric. Similar to gingko, it can increase blood flow to the brain, which may be one of the reasons why it’s such a powerful brain-boosting supplement.
One study assessed the effects of curcumin on the memory and learning abilities of healthy adults. The results showed a significant improvement in attention, memory, and learning.
The crazy part? These beneficial effects occurred a mere hour after the first dose. After one month, subjects reported a significant and noticeable improvement in memory, attention span, mood, anxiety levels, and energy.
There’s also evidence that curcumin’s anti-inflammatory and antioxidant properties may help fight Alzheimer’s disease.
Citicoline occurs naturally within all of our cells. It’s responsible for brain cell membrane health, providing energy and improving blood flow to the brain.
One of the biggest causes of age-related memory loss is free radical damage. Free radicals and inflammation damage our cells, causing our brains to age and our cognition/memory to decline.
Citicoline can reduce the number of free radicals by boosting our body’s antioxidant mechanisms, which can help slow/prevent brain aging.
Citicoline supplements can also increase the amount of a neurotransmitter called “acetylcholine”. Low/deficient levels of acetylcholine are directly linked to memory lossand cognitive disorders like Alzheimer’s and dementia.
On the other hand, increased levels of acetylcholine have been linked to improved memory, cognition, and thinking skills.
Resveratrol is another antioxidant that has been shown to improve cognition, memory, and brain function. A study on humans has found that participants who supplemented their diet with 200 mg of resveratrol daily reported improved memory after six months.
The best part? You might not even need to supplement at all. Resveratrol occurs naturally in red/purple fruits like blueberries, raspberries, and grapes. It’s also found in red wine, chocolate, and different types of nuts.
Supplementing has never tasted better!
5. Omega-3 Fatty Acids
Omega-3 fatty acids can be found in fish (mackerel, anchovies, salmon, tuna, etc), eggs, nuts and seeds, soybean oil, flaxseed oil, dark green vegetables, and more.
They have a number of health benefits thanks to their anti-inflammatory properties and omega-3s’ direct role in brain function and health.
While omega-3s can boost overall brain health, specific studies show promising memory benefits. People with higher levels of a compound found in omega-3s are less likely to develop dementia/Alzheimer’s.
Another study showed that it can improve brain health and memory in healthy adults.
You might be most familiar with creatine’s use by bodybuilders and athletes because it gives a great energy boost and supports exercise performance.
However, if you’re a vegetarian, vegan, or someone who doesn’t eat a lot of meat, it could be an awesome brain supplement for you. One study found that vegetarians who supplemented their diet with creatine saw major improvements on memory and intelligence tests.
Meat eaters didn’t see these effects, though, so this supplement is somewhat diet-dependent.
Like gingko, bacopa is a traditional herbal medicine that has been used for thousands of years. It’s traditionally used for its anti-inflammatory properties, but there’s also evidence showing that it can improve memory, logic, and brain function.
Some people may experience gastrointestinal issues after taking this supplement. It’s recommended that you gradually increase your dose and take it with food to avoid any side effects.
8. Lion’s Mane
Lion’s mane is a type of mushroom that you can find in a number of brain supplements, powders, and pills. Studies show that it’s a powerful cognitive enhancer and can lead to improved brain health, memory, and concentration.
You’ll usually take this supplement in powder form multiple times per day.
Best Memory Supplements You Can Try Today
All of these products have had success in improving brain health and memory. However, even the best memory supplements aren’t going to work the same on you as they will on someone else.
Experiment with these supplements and see which ones work for you!
Looking for other ways to improve your health? Check out this article about six amazing benefits of vitamin D!