Whether you are a college student, professional, or older adult, memory supplements may help improve your cognitive skills to perform at your best.
The best supplements for memory can improve cognitive function and brain health in various ways, including reduced brain fog, improved memory recall, and better focus.
But finding the best memory supplements may feel intimidating if faced with the sheer number of options available. Some of the memory supplements you may consider are the following:
1. Beta-Alanine
When beta-alanine is introduced into your body, it increases the level of carnosine, which acts as a heavy metal chelator and neurotransmitter. Carnosine is also a powerful antioxidant that benefits various aspects of brain functioning, like focus and memory.
While beta-alanine is naturally produced in your body, getting the proper amount through diet alone is hard. The level of carnosine also decreases as you age. Decreasing the level of carnosine in the brain cells results in structural deterioration and alterations that impair neurotransmission.
2. Vitamin E
Some studies show that vitamin E may benefit the memory and mind of aging people. But taking high doses can be risky, especially for individuals with cardiovascular disease.
Regardless of your condition or age, you should be able to get sufficient vitamin E from the food you eat. Talk to your doctor if you want to take more vitamin E as supplements.
3. Vitamin B
Vitamin B, such as B9, B6, and B12, all play an important role in maintaining good memory. But vitamin B is not likely to help unless you are pregnant or low on them.
And if you are at risk for Alzheimer’s disease, talk to your doctor. The research on using vitamin B supplements to improve cognitive capability is inconclusive.
4. Omega-3 Fatty Acids
Omega-3 fatty acid is a healthy fat important for several functioning of the body. You can find it in shellfish, fatty fish, and plant sources, such as flaxseed and walnuts. Omega-3 fatty acid is vital for heart health, and researchers are still studying whether it can as well benefit the brain.
5. Creatine
This supplementation is normally used for improving athletic performance and muscle building. Creatine is one of the naturally occurring amino acids that are found in the brain and muscle tissues. It is vital for energy production, especially during increased metabolic demands like sleep deprivation. There is also research showing that creatine can help improve your memory.
6. Vitamin D
Vitamin D is popular for strengthening bones and preventing osteoporosis but can also be linked to better brain functioning. As a matter of fact, maintaining a healthy level of Vitamin D can help reduce the risks of mental health conditions, such as dementia, Alzheimer’s disease, schizophrenia, and depression.
Sunlight can stimulate your skin to produce enough vitamin D, making a 10-15 minute walk outside an easy and excellent daily dose. But it is available in supplements and foods like salmon, tuna, sardines, milk, cereals, and egg yolks.
The Takeaway
Some of these memory supplements promise to protect your brain health and maintain your memory. But it is important to note that memory supplements are only effective for individuals deficient in supplemented nutrients or with mental conditions.