What is the best supplement for forgetfulness?

Certain vitamins and fatty acids have been said to slow or prevent memory loss. The long list of potential solutions includes vitamins like vitamin B12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids.

healthline.com - Brain Vitamins: Can Vitamins Boost Memory? - Healthline

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Share on Pinterest We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Can a tablet really boost your memory? Certain vitamins and fatty acids have been said to slow or prevent memory loss. The long list of potential solutions includes vitamins like vitamin B12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids. But can a supplement really boost your memory? Much of the evidence for these potential memory-boosting supplements isn’t very strong. Here, we discuss what recent clinical studies have to say about vitamins and memory loss. Vitamin B12 Scientists have long been researching the relationship between low levels of B12 (cobalamin) and memory loss. However, if you get an adequate amount of B12, there is no evidence that higher intake has positive effects. B12 deficiency is most common in people with bowel or stomach issues, or strict vegetarians. The risk of B12 deficiency also increases with age. This is due to the increased prevalence of low stomach acid in older adults. The diabetes drug metformin has also been shown to lower B12 levels. Other drugs like proton pump inhibitors, anti-inflammatory medications like prednisone, and birth control can lower B12 levels. You should be able to get enough B12 naturally, as it’s found in foods such as fish and poultry. Fortified breakfast cereal is a good option for vegetarians. However, people with certain medical conditions, those who are on certain medications, or people who have low stomach acid may not be able to properly absorb B12 from food and may need a dietary supplement to maintain adequate levels. Shop for vitamin B12 supplements online. Vitamin E There is some evidence to suggest that vitamin E can benefit the mind and memory in older people. A 2014 study in the journal JAMA found that high amounts of vitamin E can help people with mild to moderate Alzheimer’s disease. Participants took doses of 2,000 international units (IU) per day. However, this amount may be unsafe for certain people, according to Dr. Gad Marshall of Harvard Medical School. Taking more than 400 IU a day is especially risky for people with cardiovascular disease, especially for those on blood thinners. Some studies have shown that supplemental vitamin E may increase the risk of prostate cancer. Regardless of your age or condition, you should be able to get enough vitamin E from your food. Ask your doctor if you’re interested in additional amounts. Vitamin E deficiency is rare, although it may occur in people on low fat diets. The vitamin is found in: nuts

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seeds

vegetable oils

vegetables, such as spinach and broccoli Shop for vitamin E supplements online.

Other supplements that may help When it comes to ginkgo biloba, both older and more recent studies concur: The supplement doesn’t seem to slow memory loss or prevent the risk of Alzheimer’s disease. There isn’t much evidence to suggest a relationship between omega-3 and memory, either. However, research is currently in progress. A 2015 review found that taking supplements with docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) resulted in significant improvements in episodic memory outcomes in adults with memory concerns. DHA is one main type of omega-3 fatty acid, and EPA is another. DHA and EPA are most concentrated in seafood such as salmon and mackerel. Best ways to help your memory For young and older people alike, it’s valuable to get your dietary vitamins from the food you eat. Supplements can fill in the gaps, but check with your doctor before you go over the recommended daily intake. No matter your age, the best way to combat memory decline is to eat well and exercise your body and your brain. The Mediterranean diet is a good source of all the vitamins your body needs. The Mediterranean diet has been cited as a way to improve memory. The hallmarks of the diet include: mostly plant-based foods

limiting (or completely cutting out) red meat

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eating fish

using liberal amounts of olive oil to prepare meals Diets that are similar to the Mediterranean diet include the MIND diet as well as the DASH (dietary approaches to stop hypertension) diet. Both diets have been found to reduce the occurrence of Alzheimer’s disease. The MIND diet, in particular, emphasizes the consumption of green, leafy vegetables and plant-based food in addition to the high protein and olive oil recommendations of the Mediterranean diet. Having a strong support network and being engaged in your local community have been suggested as ways to delay or prevent dementia. Establishing healthy sleep habits can also protect your brain. Studies continue to prove that routine physical exercise activates the brain in ways that other hobbies don’t. This can lead to improved memory and cognitive function over the long term.

healthline.com - Brain Vitamins: Can Vitamins Boost Memory? - Healthline

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