Forgetting where the car is parked or the name of a friend at a party is embarrassing when it happens occasionally. But when memory lapses become more frequent it is a concern. Restoring mental sharpness and preventing future memory decline are connected to how the brain is nourished, according to the National Institute on Aging. A nutrient-rich diet and exercise help maintain brain health. Whether dietary supplements provide protection as well, remains unanswered.
Omega-3 Fatty Acids
Approximately 25 percent of the brain is composed of the omega-3 fatty acid, docosahexaenoic acid, or DHA. Brain cells need DHA to communicate information. If DHA levels are low, the network slows. At the 2009 Alzheimer's Association International Conference on Alzheimer's disease (AD), two studies involving supplements containing DHA provided some guidance on its effectiveness. According to Joseph F. Quinn, M.D., associate professor of neurology at Oregon University and lead researcher for the first study, daily supplements are able to increase DHA blood levels. But the regimen does not appear to slow progression of AD. The second study, conducted by researcher Karin Yurko-Mauro, Ph.D. and colleagues at Martek Biosciences Corporation found that individuals with age-related memory decline benefited from daily DHA supplements over a six month period. Yurko-Mauro reported brain function tests "equivalent to the learning and memory skills of someone three years younger." The Alzheimer Association, as of September 2009, is not recommending DHA supplements for memory loss, citing a need for more definitive research.
Gingko Biloba
In the United States and Europe, the herbal supplement gingko biloba is marketed for improving memory and delaying age-related cognitive decline including Alzheimer's disease. In December of 2009, results from the largest randomized, double-blind, placebo controlled trial of gingko biloba and memory were reported in the "Journal of the American Medical Association." The Gingko Evaluation of Memory study, or GEM, followed 3,069 participants, ages 72 to 96 for six years. Lead researcher, Beth E. Snitz, Ph.D. from the University of Pittsburgh reported gingko had little effect on memory regardless of age, sex, ethnic background, education or genetic markers for dementia. Dr.Snitz also stated that the findings are consistent with previous smaller studies. Therefore, supplementing the diet with the herb does not appear to be beneficial.
Phosphatidylserine
Phosphatidylserine is another supplement used by individuals suffering with cognitive changes. Prior to concerns about mad cow disease, these supplements were derived from cow brain cells. Today manufacturers are using plant-based sources. Most of the research on the effectiveness of phosphatidylserine is based on the cow derivative so it is not known if it improves memory.
B-Complex Vitamins
A basic B-complex vitamin contains thiamine, niacin, riboflavin, pyridoxine, folic acid and B12. Deficiencies of these vitamins are linked to cognitive changes because of their role in neurological development in infants and mental impairment in alcoholics. But their role in improving memory in healthy individuals remains questionable. Looking at the results of nine studies, David S. Wald, M.D. concluded in the June 2010 issue of the "American Journal of Medicine" that cognitive decline is not prevented with folic acid alone or in combination with B-complex supplements. It is important to remember the Food and Drug Administration does not require manufacturers provide evidence of potential risks associated with supplements. Please consult your physician before taking them.
References
- National Institute on Aging; A Healthy Diet May Be Important to Brain Health As Well As Body Health;November 25,2008.
- "Neurology Today"; DHA Supplements Do Not Slow Alzheimer Progression: Karin Yurko-Mauro, PhD; September 3, 2009.
- MayoClinic;Phosphatidylserine supplements: Can they improve memory?; Glenn Smith PhD.; September 10, 2009.
- "Journal of the American Medical Association"; Gingko biloba for preventing cognitive decline in older adults; Beth E. Snitz, PhD. et al; December 23/30, 2009.
- "American Journal of Medicine"; Effect of folic acid with or without B-complex vitamins; David S. Wald MD et al; June 6, 2010.
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