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According to certain studies, some vitamins and fatty acids can stop or reduce memory decline. The extensive list of memory treatments also includes omega-3 fatty acids, herbal supplements like ginkgo biloba, and vitamins like vitamin B12. Can a pill improve memory, though? There isn’t a lot of solid research supporting these possible memory-enhancing supplements. Here, we analyze recent clinical research findings on vitamins and memory loss.
Some research suggests that vitamin E is one of the best supplements for memory and may boost older people’s memories. A 2014 study indicated that taking a lot of vitamin E can benefit those with mild to moderate Alzheimer’s disease. Participants received daily doses of 2,000 international units (IU) in a study.
However, according to Dr. Gad Marshall of Harvard Medical School, some people may find this quantity dangerous. People with cardiovascular disease, especially those on blood thinners, should avoid exceeding 400 IU per day. According to some research, supplemental vitamin E may raise the risk of prostate cancer.
You should be able to obtain enough vitamin E from your diet, regardless of your age or health. If you’re curious about higher dosages, talk to your doctor. Although uncommon, low-fat diets may make someone susceptible to vitamin E insufficiency. Vitamin E is present in vegetables, including spinach and broccoli, nuts, seeds, and vegetable oils.
Memory loss and low levels of B12 (cobalamin), a vitamin, have been the subject of extensive scientific study. However, no proof consuming more B12 offers advantages if you get an acceptable amount.
B12 deficiency is more prevalent in severe vegans or those with gastrointestinal or stomach problems. Additionally, age significantly raises the risk of B12 insufficiency. This is more common in older persons due to low stomach acid. Metformin, a diabetes medication, has also been proven to reduce B12 levels. Other pharmaceuticals such as proton pump inhibitors, inflammatory treatments like prednisone, and birth control can also lower B12 levels.
Since B12 is present in foods like fish and chicken, you should be able to obtain enough of it naturally. For vegans, fortified cereal for breakfast is a wise choice. However, some individuals may not be able to properly absorb B12 from food due to medical issues, drugs, or insufficient stomach acid and may require a nutritional supplement to maintain optimal levels.
Other dietary supplements
The data supporting a link between omega-3 fatty acids and memory is also weak, but studies are ongoing. According to a study in 2015, persons with memory problems who took supplements containing docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) experienced considerable increases in their episodic memory performance. Omega-3 fatty acids come in two main varieties: DHA and EPA. DHA and EPA are most prevalent in fish like salmon and mackerel.
Best methods for enhancing memory
Getting daily vitamins from food benefits both young and older people. Supplements can fill the gaps, but speak to your doctor before you exceed the advised daily consumption. The greatest approach to prevent memory loss is to eat healthily and exercise both your body and mind, regardless of age.