Best supplements & vitamins to improve memory

Over time, our bodies lose some of their ability to repair damage. Brain cells are affected along with the rest of the body. One of the casualties of this loss is often memory.

Luckily for us, we now know a lot about aging and nutrition. It’s been discovered that age continually lowers the body’s levels of vitamins and minerals as well as needed chemicals that support our cellular machinery. As it turns out, replenishing those vitamins and supplements brings back a lot of the youthful faculties we once enjoyed, and prevents further loss.

To benefit from this modern miracle, several vitamins, minerals, and supplements should be taken daily. Only then will we have a chance to preserve our memory as well as our concentration, focus, and thinking abilities.

Following are most of the best vitamins and supplements identified by science that help with memory and cognitive improvement. Food sources are also named when available, although food alone may not provide high enough levels of many of these nutrients.

Antioxidants

Vitamins C and E as well as beta carotene play an important role in eliminating free radicals, thereby saving fragile brain tissue from oxidative damage. Vitamin C is very helpful in keeping us mentally sharp. It also helps to stave off Alzheimer’s disease.

Common food sources include berries such as strawberries, blueberries, raspberries, blackberries; other fruit such as cherries, plums, citrus fruits including oranges and grapefruits; vegetables like red tomatoes, sweet potatoes, spinach, broccoli, red bell peppers; nuts and seeds; and green tea and other kinds of tea. Several food sources provide more than one nutrient.

B Vitamins

The B vitamins act as protective armor for nerve cells. They neutralize homocysteine, an amino acid with harmful effects on nerve cells. The result is a clearer and stronger memory. With especially powerful benefits for memory, B6, B12, and folic acid are instrumental in producing red blood cells, the carriers of oxygen to the brain.

Each B vitamin exerts its own special effects on behalf of the memory and mind.

Folic Acid
Helps in the struggle against Alzheimer’s disease. It can be found in beans, green vegetables, and whole grains.

Vitamin B1 (thiamin)
Nicknamed “the vitamin of memory”, also helps with concentration. Additionally, it plays a part in the absorption of glucose, which is the quintessential brain food. B1 is found in lean meats, eggs, nuts, peas, legumes, and whole grains.

Vitamin B6 (pyridoxine)
Aids the brain in holding on to information. Sources include poultry, egg yolks, fish, potatoes, whole grains, and avocados.

Vitamin B12
provides general assistance to the others. It is found in poultry, eggs, cheese, and liver.

B vitamins as a group can be found in foods such as broccoli, black beans, asparagus, leeks, soybeans, and other legumes; dark, leafy greens including spinach; and oranges, grapefruit, strawberries, and melons.

Omega-3 Fatty Acids

The omega-3 fatty acids are “good” fats that our bodies and brains need to live. Their molecules improve memory and general brain function. One of their most important roles is protecting the brain from inflammation, which is deadly for health. In addition, the good fats help to reduce cholesterol levels. Common foods where omega-3 fatty acids can be found fish such as tuna, herring, salmon, halibut, and mackerel; walnuts; and flaxseed or flaxseed oil.

Supplements

Here are just a small sample of supplements useful for improving memory problems. Many of the supplements are not properly vitamins. They include mostly chemicals synthesized in the body during normal metabolic processes, but whose levels drop off with age. Not normally found in foods, many of the following have to be taken separately.

Alpha-lipoic acid
Scavenges free radicals in brain cells, enabling them to work more efficiently so memory is improved.

Ginkgo biloba
Encourages greater blood flow in the brain, bringing more oxygen where the brain needs it.

Phosphatidylserine
An important component of nerve cell membranes, can reverse memory deficits caused by aging.

Dimethylaminoethanol
Sometimes called “focus pills”, help strengthen concentration and memory.

Vinpocetine
Improves memory as well as concentration by targeting blood flow toward memory banks in the brain.

Carnosine
Helps in rejuvenation of brain cells.

Zinc
Assists in visual memory. Found in beans, nuts, red meat, dairy products, and whole grains.

Magnesium
Produces significant memory improvement. Found in nuts, fish, whole grains, potatoes, and dairy.

The science of brain and memory supplements is still in its infancy, but we have enough knowledge now to be able to halt and reverse memory loss. All it takes is a little study and planning. This is an area of research that holds great promise for young and old alike, offering the possibility of better grades and career advancement as well as rejuvenation.

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