Losing aspects of your memory as you age is one of the major worries many people have. But a study published in 2022 found that taking a multivitamin supplement over just one year improved participants' performance on memory tests, compared to those taking placebos.
The best vitamins for memory include vitamin E, omega-three fatty acids, B vitamins and herbs like ginseng. These nutrients have been proven to improve cognition and prevent brain fog.
Acetyl-L-carnitine
Acetyl-L-carnitine (sometimes called ALCAR) is a form of L-carnitine that has an extra acetyl group, which lets it cross the blood-brain barrier and reach your brain better. It is thought to improve memory and thinking skills by helping your cells use energy more efficiently, and it may help reduce the mental fatigue that often occurs with age.
It also helps prevent high levels of homocysteine, a chemical that is associated with dementia and other brain problems. High levels of homocysteine can be caused by poor diet, some medications and some medical conditions.
Acetyl-L-carnitine has been used to treat a wide range of conditions, including improving symptoms in people with Alzheimer disease, slowing the decline in memory and thinking skills that occurs naturally with aging, reducing nerve pain caused by diabetes, and increasing sperm count and movement in men who have trouble getting pregnant. It is safe to take in doses up to 3 grams daily, and it is generally well tolerated.
Vitamin E
In the quest to untangle the causes of dementia, Alzheimer's and Parkinson's, researchers have focused on vitamin E, an antioxidant that helps fight free radical damage. However, large studies examining vitamin E's effectiveness haven't found that it protects against brain diseases or slows their progression.
Some supplements may help with memory, like Rhodiola rosea, which has been shown to improve focus and reduce mental fatigue. Other supplements to consider include acetyl-L-carnitine, ginkgo biloba and huperzine A (Chinese club moss).
While there is some evidence that these vitamins and herbs can boost memory, more research is needed. Rather than relying on memory-boosting supplements, Sherzai says, it's better to eat more nutritious foods and lead an overall healthier lifestyle. Getting enough vitamin B12, omega-3 fatty acids, vitamin D and vitamin E is crucial for memory. A vitamin D deficiency can cause memory-impairing symptoms, while a lack of vitamin E is linked to Alzheimer's disease. You can get these nutrients from eating fish, nuts and seeds, and vegetable oils.
Vitamin B12
Vitamin B12 is important for memory, and a deficiency can cause forgetfulness. It also helps produce the neurochemicals that allow brain cells to communicate with one another. Vitamin B12 can be found in foods like meat, dairy and eggs. It's also available as a supplement. The most common forms are hydroxocobalamin, cyanocobalamin and methylcobalamin.
A 2020 study found that taking a B12 supplement improved the memory of people with a deficiency. But more research is needed to understand how it improves memory in healthy people.
While some vitamins may have benefits, experts recommend focusing on an overall healthier lifestyle rather than supplements. The FDA doesn't regulate supplements, so they can contain harmful ingredients or make unproven claims. Besides, supplements aren't likely to improve your memory if you already have enough nutrients in your diet. That's why the most effective way to boost your memory is to eat well. For example, a diet rich in omega-3 fish oil, which contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), can help prevent memory-impairing conditions such as Alzheimer's.
Ginseng
A popular herbal medicine, ginseng may boost mental performance and prevent memory-related disorders, according to recent studies. Its active ingredients, called ginsenosides, are believed to have antioxidant and anti-inflammatory properties that may protect against brain cell damage.
In Traditional Chinese Medicine, ginseng is used to treat a variety of conditions, including weakness, exhaustion, type 2 diabetes, erectile dysfunction and poor memory. Its roots are eaten raw, lightly steamed or brewed into tea. The herb also can be taken as an extract or pill.
Ginseng is one of the most widely available supplements, but it may interact with certain drugs, such as blood thinners like warfarin (Coumadin) and some antidepressants. It can also act as a stimulant and cause insomnia in some people.
While some vitamins and herbs have shown promise in improving cognitive function, more research is needed. For now, experts suggest focusing on eating a healthy diet and staying active. The FDA does not regulate dietary supplements, so consumers need to do their own research.
