Vitamins and Supplements for Memory

The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. As science has progressed, researchers have continued to back the idea that vitamin supplements play a large role in. longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable impact on life quality can be seen.

So what about memory? Can these tablets really boost my cognitive function? Well, yes and no. One of the most common symptoms of aging is memory loss. As of 2020, roughly an estimated 5.8 million Americans aged 65 and older live with Alzheimer’s dementia. If scientists were able to slow the onset of Alzheimer’s, 210,000 fewer seniors would be diagnosed per year. So, in truth, supplements act as a preventive measure.

What Are Some Prime Sources?

If you’re looking for memory-boosting supplements to add to your daily routine, we’re here to help. These are our top recommendations for vitamins and other key nutrients that can help you boost your cognitive functioning so you can maintain a clearer, more focused mind.

Vitamin B-12

Researchers have studied the correlation between B-12 and B complex vitamins and cognitive function for a long while. They have found that having a B-12 deficiency could lead to troubles with memory in the future. According to the Mayo Clinic, having an adequate amount of B-12 can lead to improved memory. Still, there is no concrete evidence to suggest that higher intake leads to more benefits. However, there is evidence that regular B-12 consumption can slow the cognitive decline of seniors diagnosed with Alzheimer’s when combined with omega-3 fatty acids. 

B-12 deficiency is most common in those with bowel or stomach issues, strict vegans, and diabetics. Getting enough B-12 should come naturally. Certain foods such as fish and poultry contain high levels of the vitamin. Dairy products and certain vegetables such as mushrooms also offer high levels of B-12.

If you suspect that you have a vitamin B12 deficiency, the best place to start is with a visit to your doctor. Deficiencies in key nutrients like vitamin B12 are usually first noticed with symptoms like fatigue and brain fog, and can be easily assessed and identified through a few simple lab tests. During your doctor’s visit, you’ll most likely take a blood test or urine test to get an accurate readout of your B12 levels so your provider can determine if your B12 is in the normal range.

Correcting a B12 deficiency can play a key role in improving your cognitive health. Once you start supplementing with B12 or even adding more B12-rich foods into your diet (based on the guidance of your healthcare provider), you may notice improvements in mental clarity and energy levels.

Vitamin E

Vitamin E is another supplement that has been shown to slow cognitive decline. Like vitamin B-12, this vitamin has proven to be more effective in older people since they are more at risk for memory loss. According to a 2014 study done by The Journal of the American Medical Association (JAMMA), “Among patients with mild to moderate [Alzhiemrer’s]s], 2000 IU/d of alpha-tocopherol [the vitamin E supplement] compared with placebo resulted in slower functional decline.”

Vitamin E deficiency is rare, but it does occur. It is most apparent in those whose diet lacks fat. Good sources of vitamin E include foods such as:

• nuts
• seeds
• dark-colored fruits, such as blueberries, avocados, and blackberries
• vegetables, such as spinach and bell peppers

If the thought of eating high-fat, vitamin-E rich foods makes you nervous, you can rest easy knowing that not all fats are inherently bad for you. Certain diets and nutritional philosophies have painted dietary fat as the enemy of weight loss and weight management, but that’s not necessarily the case. Foods that contain healthy fats (think omega-3 fatty acids and pentadecanoic acid) also often contain key nutrients like vitamin E, so getting plenty of these foods in your daily meals can support you in more ways than one.

Vitamin D

Vitamin D is essential for efficient brain function as well as keeping our bones, teeth, and muscles healthy. We obtain Vitamin D mainly through the sun’s rays. The vitamin isn’t found in many foods, but it is abundant in certain fatty fish such as trout, salmon, and tuna. Vitamin D supplements are great for everyone, but especially for those who spend a lot of their time working from the inside. Being deficient in vitamin D can have negative effects, such as raised anxiety, depression, and chronic fatigue. 

If you think you may have a vitamin D deficiency, consult with a healthcare provider. As with many nutrients, a simple blood test can help your provider decide if supplementation is necessary or would be beneficial.

Your provider may prescribe a vitamin D supplement (usually in the form of vitamin D3, usually labeled as cholecalciferol), as well as advise you to add more vitamin D-rich foods to your diet.

While exposure to the sun can stimulate vitamin D synthesis, it’s unfortunately usually not enough in the modern age, even during the sunniest days in the middle of summer.

Fish Oil

Omega-3 fatty acids, also known as fish oil, are extracted directly from fatty fish like sardines and salmon. Surprisingly, fish oil can play a vital role in optimizing brain function. Fish oil contains the same fatty acids found in the cell membranes of brain cells. Preserving healthy brain cell membranes can have a massive impact on how our brain develops as we age. Not only is fish oil is excellent for the mind, but it is also great for muscle recovery as it decreases muscular pain and shortens recovery time after a workout.

Vegetarians and vegans, you can still get plenty of omega-3 fatty acids from other sources – fish isn’t the only food that can help support brain health. One vegan-friendly alternative to fish oil is flaxseed oil. With an impressive amount of omega-3s, flax seeds are the plant kingdom’s answer to fatty fish like salmon and sardines.

You can also get omega-3s from eating the seeds themselves, which make an excellent topping for oatmeal. Many members of the vegan community also swear by flax seeds as an egg substitute, which can be done by mixing equal parts ground flax and water.

NAD+ Treatment

Yes, we know that NAD+ is not a vitamin, but its potential to optimize brain function is worth noting. NAD+ is a compound that is produced naturally in the body. But as we age, our NAD+ levels decrease. The rate at which our NAD+ levels increase or decrease is directly related to our biological age. So as we lose NAD+, our biological clock winds—we lose energy, our skin ages, and we experience some form of memory loss or mental fatigue. NAD+ supplements are available at certain Vitamin Shoppes, but one of the most effective methods is NAD+ treatment through an IV.

Delivering this powerful nutrient directly through an intravenous infusion is helpful because it puts NAD+ directly to the bloodstream, where it can immediately go to work exactly where it’s needed without any of it being lost to the digestion process, unlike its oral supplement counterparts.

Conclusion

Though these nutrients are not the “end all be all” for cognitive decline, they can help support healthy aging by diving deep into the parts of our bodies that are usually affected with time. The easiest way we can prevent the onset of these illnesses is to take care of our bodies. Good sleep patterns, a good diet, and daily exercise are just things we can do to increase longevity every day.