There are three types of memory: sensory, short-term and long-term. Many factors affect memory, such as age (memory acuity declines with age), overall health, hormone levels, some medications, among other things. We can help preserve our memory through keeping our minds active as well as consuming a healthy diet. Certain vitamins play an important role in brain health and memory, including B-vitamins, choline, vitamin E and other antioxidant nutrients.
B-Vitamins Boost Memory Function
Research shows that B vitamins play and important role in preserving memory. Vitamin B9, or Folic acid (known as Folate in natural food sources), is best known for its ability to decrease the amount of homocysteine in the bloodstream. Homocysteine is a harmful amino acid which is toxic to nerve cells. Damage to nerve cells can lead to cognitive decline and memory impairment.
Excellent food sources of folate include: fortified cereals, green, leafy vegetables, legumes, orange juice and fortified breads. The Recommended Dietary Allowance (RDA) for this nutrient is 400 micrograms (mcgs) of dietary folate equivalents, DFEs (synthetic forms of this nutrient are found in supplements and/or fortified foods). Most multivitamin/mineral supplements provide 400mcg folic acid.
Vitamins B6 and B12 help produce red blood cells, which carry oxygen, essential for optimal brain function. The RDA for vitamin B6 is 1.3 milligrams (mgs) and the RDA for vitamin B12 is 2.4mcgs. You can increase the B-vitamins in your diet by taking vitamin supplements, and also by consuming more natural, healthy foods. Good food sources of vitamins B6 and B12 include meat, poultry, fish, eggs, milk, potatoes, some green, leafy vegetables and fortified cereals.
The Choline Connection
Choline is a conditionally essential nutrient that falls under the vitamin classification. Our bodies produce some choline. Choline is essential for making acetylcholine, a neurotransmitter (or chemical brain messenger) important for memory. The Recommended Adequate Intake (AI) level for choline for men is 550mg, and for women, 425mg. This nutrient is widespread in many foods, particularly milk, eggs and peanuts.
Thiamin, another B-vitamin, is necessary for the synthesis of acetylcholine. The RDA for thiamin is 1.2mg. Excellent food sources of thiamin include pork, dried beans, whole-grain and enriched breads and cereals, peanuts and acorn squash.
Vitamin E and Other Antioxidants
Vitamins C, E and beta carotene (form of vitamin A found in plant foods) are all antioxidant nutrients. Antioxidants protect brain cells from damage caused by free radicals. Free radicals are toxic, charged molecules (forms of oxygen) found naturally in the bloodstream. Antioxidant vitamins protect brain neurons and basic brain structures from impairment caused by free radical damage. Over time, free radical damage may lead to a decline in memory and other cognitive functions. Additionally, vitamin E may aid memory by improving blood flow to the brain.
The RDA for vitamin C for men is 90mg, and for women, 75mg. The RDA for vitamin E for both men and women is 15mg of the active form of vitamin E, alpha-tocopherol. Antioxidant nutrients are found in a wide variety of plant foods, especially fruits (such as berries and citrus fruits) and vegetables (such as bell peppers, spinach and sweet potatoes). Vitamin E-rich foods include wheat germ, fortified cereals and vegetable oils.
References
- American Journal of Clinical Nutrition; Vitamin B-12 and cognition in the elderly; AD Smith and H Refsum; Dec 2008
- Nutrition; "Brain-specific" nutrients: a memory cure; MA McDaniel, SF Maier and GO Einstein; Nov-Dec 2003
- Advanced Nutrition and Human Metabolism, 2nd ed; JL Groff, SS Gropper and SM Hunt; 1995
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