There are a ton of allegedly effective memory vitamins and supplements to improve focus and brain power. Sadly, there is also a lot of incorrect information, shady research, and stuff we simply don’t know about which vitamins genuinely aid with memory and focus. This article will examine recent studies to identify the top four vitamins and supplements for improving memory and general brain health.
What the Research Says About Supplements and Vitamins
We must now discuss the state of the science behind brain and memory supplements.
To fully determine which vitamins and supplements are best for your memory, a lot more research is apparently necessary.
The supplement industry is huge. A quarter of Americans over 50 use supplements regularly, and Americans spent $643 million on them in 2015. That much money was invested in a sector that is largely uncontrolled and poorly studied.
What we do know is that vitamins and minerals are essential for the correct operation of the brain. Additionally, there are some studies on rats and tiny human samples that offer preliminary hope that specific memory vitamins and brain supplements may also benefit our brains.
Supplements and vitamins have a variety of effects on memory and brain function. Let’s now discuss how some of the most popular vitamins and supplements function.
Nootropics refer to any vitamin or supplement that improves memory. The term “nooptropic” is commonly used to describe any natural or artificial chemical that improves memory.
The way that each kind of nootropic affects memory in the body varies.
There are some antioxidant nootropics. This group includes vitamins like vitamin E.
By shielding cells from free radicals, antioxidants support memory. Antioxidants support memory by preventing and repairing some of the cellular damage that free radicals, a natural byproduct of metabolism, aging, and exposure to environmental contaminants, cause when they accumulate in the body.
Some nootropics improve memory by going above and beyond what antioxidants can do. Some, like the Lion’s Mane mushroom, may encourage the creation of new cells. Through the stimulation of new brain growth, this regeneration might benefit memory.
Strong neuronal connections are necessary for memory, thus nootropics that promote cell proliferation may be particularly useful supplements.
We need to be awake and aware in order to recall. Perception is the first component of memory, therefore nootropics like caffeine help us wake up sufficiently to perceive in the first place. Then, memories can be created from these sensory inputs.
It is thought that adaptogens control your adrenal glands, which aids your body in coping with stress. Some hypothesize that adaptogens assist balance hormone levels, which benefits your immune system, energy levels, and brain function. However, further research is required.
6. INFLAMMATION REDUCTION
Some nootropics also improve memory by lowering brain inflammation. Strong neuronal connections are necessary for memory, but inflammation weakens these connections. Therefore, nootropics that reduce this inflammation may be beneficial for people to enhance their memory and cognitive performance.
7. IMPROVING SLEEP
Beginning to emerge from research is the notion that memory may also depend on sleep. According to studies, the active forgetting that occurs during REM sleep may be necessary for memory.
In reality, we are actually erasing less significant memory pathways when we sleep. Sleep is essential for memory since it strengthens the memories that really matter. Any nootropic that helps us sleep better may also be supporting the health of our brains and memories.
The Best Brain Supplements
Try any one of these pills if you want to improve your memory.
1. VITAMIN E
When it comes to vitamins alone, vitamin E has been shown to improve memory.
As an antioxidant, vitamin E defends cells from free radical damage. Free radicals harm cells in the body when there are too many of them there. Therefore, vitamin E slows down the aging process (cellular damage), which includes the onset of dementia connected to Alzheimer’s.
According to studies, those who consumed enough vitamin E scored better on cognitive and memory tests and considerably postponed dementia caused by Alzheimer’s disease. Some studies have also revealed that vitamin E functions better when there is an adequate supply of vitamin C, which would increase its effects even further.
2. LION’S MANE
Although it has been used in Chinese medicine for thousands of years, the lion’s mane mushroom may not yet be on your radar. It may boost memory and safeguard the brain, according to some early research on rats.
In addition to its ability to neutralize free radicals, Lion’s Mane may also activate Nerve Growth Factor. These proteins promote the growth of new brain cells and maintain the health of existing ones, as Dr. Mary Sabo L.Ac DACM explains. Additionally, they aid myelin and brain plasticity.
The fatty coating on the axons of nerve cells is called myelin. Since axons resemble the wires that connect cells, maintaining their coverings is analogous to conserving the plastic that covers electrical wires when discussing memory. The cable itself is also vulnerable when the covering is.
Although there has to be a lot more research on Lion’s Mane, just like with all other nootropics, the preliminary results are promising. Your memory may be enhanced by its potential to protect brain cells, promote neural growth, and remove free radicals.
3. OMEGA-3 FATTY ACIDS
There has been extensive study on the effects of fish oil on overall brain health. The fatty acids in fish oil should be a part of our daily diet, just like vitamin E. However, if you don’t, a supplement may be the best course of action. (and again, please check with your doctor before taking any supplements).
fatty acids omega-3 are found in fish oil. The three distinct fatty acids in omega-3—EPA, DPA, and DHA—are indicated by the number 3.
More research is required to determine which fatty acids affect the brain in which ways, but preliminary findings indicate that omega-3 fatty acids, particularly DHA, are crucial for adult non-impaired individuals’ memory.
Studies have revealed that omega 3 fatty acids, which are present in cell membranes, may safeguard the health of cells in the brain by assisting in the formation of cell membranes throughout the body.
4. RHODIOLA ROSACEA
An herb called Rhodiola Rosacea has been shown to be effective in treating both physical and mental weariness. As an adaptogen, rhodiola rosacea supports the control of the adrenal glands. This makes it easier for you to manage stress.
One double-blind, placebo-controlled trial on doctors working the night shift revealed that Rhodiola Rosacea was effective in enhancing cognitive cerebral processes when taken regularly in supplement form, according to Dr. Sabo.
Rhodiola Rosacea may be the supplement for you if you’re looking for anything to help with your mental stamina.