Certain vitamins can help slow or prevent memory loss. The list of possible solutions includes nutrients such as vitamin B12 and omega-3 fatty acids. But can supplements really improve memory?
Much of the evidence regarding these potential memory-boosting supplements is not very strong. Here we discuss what recent clinical research says about vitamins and memory loss, and look at other ways to support memory.
Scientists have long studied the relationship between decreased B12 (cobalamin) levels and memory loss. But even if you get the right amount of B12, it’s not enough.
B12 deficiency can result from not getting enough of the vitamin from food or from difficulty absorbing the vitamin. This may be due to the following factors:
- intestinal or stomach problems
- being a strict vegetarian
- senior citizen
- low stomach acid
- Taking certain medications such as metformin, prednisone, or some birth control pills
B12 is found in foods such as fish and poultry, so you should be able to get enough vitamin B12 naturally. Fortified breakfast cereals are a good option for vegetarians. Ask your doctor if you need nutritional supplements to maintain proper levels.
There is also evidence to suggest that vitamin E may benefit the mind and memory of older adults.However, further
In any case, vitamin E deficiency is rare, but can occur in people who consume a low-fat diet.
Foods containing vitamin E include:
- nuts
- seed
- Vegetable oil
- Vegetables such as spinach and broccoli
according to
That said, further research in cells, animals, and humans is needed to understand whether taking vitamin D supplements can actually improve memory.
You can get vitamin D by being exposed to the sun and by eating certain foods, such as fatty fish and eggs. Some foods, such as milk, may also be fortified with vitamin D.
Not getting enough of the vitamin can lead to vitamin D deficiency, so many people take supplements, especially in colder climates.
A 2022 study found that omega-3
another
Fish, seaweed, and fish oil supplements contain omega-3s. Fish such as salmon and mackerel are the richest sources of omega-3s, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
That said, more research is needed to conclude whether omega-3 supplements can actually support memory improvement.
Research suggests that some vitamins may be good for the brain, but research has not established a cause-and-effect relationship with improved memory.
For example, a 2023 study suggests that taking multivitamins, or supplements containing multiple vitamins and minerals, may help improve memory in older adults. A 2024 study appears to confirm this finding.
However, these studies did not examine the effects on young people, nor did they examine specific vitamins. This means it is not clear which specific ingredients in the multivitamin had the observed effect.
One
- apoaequorin
- Coenzyme Q10
- coffee extract
- L-theanine
- omega 3
- vitamin B6
- vitamin B9
- carnitine
- ginkgo biloba
- Huperzine A
Additionally, we found only limited evidence of memory benefits from vitamins B12, D, and E.
However, this review found some stronger evidence that the following ingredients may have a positive impact on memory:
- ashwagandha
- Colin
- curcumin
- Ginger
- lion’s mane
- Polyphenol
- phosphatidylserine
- turmeric
It’s important to know that the Food and Drug Administration (FDA) does not monitor supplements in the same way as medicines. This means that the consumer is responsible for researching the ingredients in the supplements they wish to take.
None of the studies reviewed are absolutely conclusive, so it’s best to consult your doctor or nutritionist before trying any over-the-counter vitamins or supplements as a way to boost your memory.
Although some vitamin supplements may help support cognitive function in both young and old adults, getting vitamins from food may be more valuable. Supplements can make up for the deficiency, but consult your doctor before exceeding the recommended daily intake.
No matter your age, the best way to combat memory decline is to eat well and exercise your body and brain. The Mediterranean diet is an excellent source of all the vitamins your body needs.
The Mediterranean diet consists of:
- Choose mostly plant-based foods
- Limit or completely eliminate red meat
- eat fish
- Use plenty of olive oil to prepare meals
Diets similar to the Mediterranean diet include the MIND diet and the DASH diet.Both of these diet methods
In particular, the MIND diet emphasizes eating green leafy vegetables and plant-based foods in addition to the high protein and olive oil recommended in the Mediterranean diet.
Taking certain vitamins and multivitamins will not harm your brain as long as your doctor supports them. However, evidence is mixed on whether it helps improve memory loss associated with dementia.
Having a strong support network and being involved in your local community can be just as important, if not more important, when living with dementia than establishing healthy sleep habits that protect your brain.
For example, a 2023 study also showed that regular physical exercise can be beneficial for Alzheimer’s patients and may lead to improved memory and cognitive function.
You can also improve your brain health by being more aware of the foods and habits that damage your brain. For example, there is a link between fried foods and cardiovascular damage, which affects brain efficiency.
A poor nutritional diet and limited physical activity are some of the risk factors for Alzheimer’s disease that can be managed. Changing one of these risk factors may help delay the onset of dementia.
Some research suggests that certain vitamins, such as vitamins B12, D, E, and omega-3, may support good brain function, especially in people with dementia.
However, there is still no clear conclusion that these or other supplements can directly enhance memory.
That said, many vitamins have multiple health benefits, so eating a balanced diet and taking supplements when needed can help maintain overall health.
