Brain and Memory Supplements to Consider
Where are my keys? What’s today’s date? What's your name again? Many of us find ourselves asking these questions from time to time. It’s natural to have some decline in memory as we age, but wouldn’t it be great if there was something that could help our memory? Well, according to studies, several natural, over-the-counter supplements may help. Let's take a look at seven brain and memory supplements that can help you remember the little things.
1. Ashwagandha
Withania somnifera, or ashwagandha, an Indian herb, is well-known for its anti-inflammatory and anti-anxiety properties. Recent studies suggest it may also enhance memory. It may also be able to improve memory. Studies have shown that ashwagandha can promote brain cell development and signaling.
While both the root and leaf of the plant have been used to enhance memory, most of the beneficial nutrients are concentrated in the root. Unfortunately, the leaves are cheaper than the roots, so some ashwagandha suppliers will mix the roots and leaves together to decrease their production costs. This weakens the potency of the supplement. When looking for a good ashwagandha supplement, choose one that utilizes a reputable ashwagandha ingredient, such as KSM-66®.
2. Choline
Did you know that approximately 75% of Americans eat less than the recommended daily allowance (RDA) of choline every day? That’s a shame because choline is a key nutrient needed to support memory. It serves as a precursor for acetylcholine, which has been shown to enhance learning and word recall. Citicoline, or CDP-choline, is a favorite supplement for memory enhancement. If you don’t like taking pills, you can also get a good dose of choline from eating eggs, meats, nuts and green veggies.
3. Curcumin
If you’ve ever cooked with turmeric, you know that it is very yellow, and it makes everything it touches yellow. Consequently, it makes an excellent natural food coloring. Curcumin is one of the nutrients responsible for giving turmeric its yellow color. Curcumin is a powerful anti-inflammatory supplement, and recent studies suggest that it may also help memory. On top of that, some studies have even investigated its effectiveness against cancer.
4. Ginger
While it is well-known that ginger can help with digestion, recent evidence suggests it may also help with memory. There was a study conducted on middle-aged women who were given a daily dose of ginger extract. In this study, women showed improvement in attention, processing information and memory.
5. Lion’s Mane
Lion’s mane, or Monkey’s Head Mushroom, named after its furry appearance, is currently trending in the dietary supplement industry, and for good reason. Aside from being delicious in a stir-fry, Lion’s Mane mushroom has been shown to increase the production of neuronal growth factor (NGF) in the hippocampus, which is the area of the brain responsible for making memories. NGF is a protein that supports the growth, survival and function of neurons, so this is a good thing!
6. Polyphenols
Polyphenols refer to an entire class of nutrients that are found in fruits and vegetables and are often responsible for their flavor, color and/or smell. They are most often recognized for their antioxidant properties, but some studies suggest they can help memory too. We already discussed one well-known polyphenol, curcumin. EGCG is another polyphenol, which is found in tea, that many believe can help memory. Other studies suggest that flavonoids from berries are the most helpful polyphenols for memory enhancement.
7. Phosphatidylserine
This nutrient has been shown to help the brain utilize sugar more efficiently. It is also a key component of myelin, which is a protective coating around the part of the neuron that helps to move signals along. Since there are memory diseases that are associated with neuronal damage, it is thought that protecting the neuron is one way phosphatidylserine helps maintain memory function. Phosphatidylserine also helps with the production of brain-derived neurotrophic factor, a molecule that enhances the ability to learn and form memories.
Do Your Research
There are many supplements on the market that claim to help memory, though few have been studied well enough to make these claims. It is important to research any supplement you may plan on taking. Make sure the ingredients used in the supplement are sourced from reputable companies. It's also important to speak to your doctor before taking anything new. Some supplements can interact with medications and a doctor can let you know if taking a particular supplement is recommended for you.
Taking Care of Yourself
While dietary supplements can be helpful tools, they are not a substitute for following a healthy lifestyle. Discover your natural baseline by eating a healthy diet, exercising regularly, getting enough sleep, managing stress and doing things you enjoy. You may find that little changes to your lifestyle go a long way.