Mild forgetfulness and memory problems often accompany aging, according to the National Institutes of Health's National Institute on Aging. In some cases, emotional problems, chronic health disorders, tumors or medication side effects make it more likely you'll lose things, or make it harder to learn new information or skills. In other cases, deficiencies in certain vitamins or key nutrients may affect memory ability.
B Vitamins
Taking supplements that contain vitamins B6, B12 and folic acid daily may delay the progression of Alzheimer's disease in elderly people. In an University of Oxford study published in the September 2010 issue of the journal PLos One, D. Smith and researchers found that people with memory problems who took B vitamin supplements experienced brain shrinkage at a rate of 0.76 percent per year. In comparison, the brains of older adults who took a placebo shrank at a rate of 1.08 percent per year. B vitamins aid in the control of homocysteine, an amino acid in the blood linked to the development of Alzheimer's disease. Animal foods such as meat, poultry, seafood and dairy products are good sources of B vitamins; fortified grains, such as cereals and breads, also contain vitamins B6, B12 and folic acid.
Vitamin D
Vitamin D could improve memory and decrease the time it takes to process information, according to research published in the May 2009 issue of the Journal of Neurology, Neurosurgery and Psychiatry. D. Lee and researchers from the United Kingdom found that 3,133 middle-aged men with the highest vitamin D levels processed information faster and had better memories than men with lower vitamin D levels. Foods like cod liver oil, fatty fish like salmon and mackerel, dairy products and fortified orange juice contain significant amounts of vitamin D. The body also produces vitamin D in response to exposure to the sun, so spending time outdoors can increase blood vitamin D levels.
Omega-3 Fatty Acids
Some studies link higher intake of omega-3 fatty acids to a reduced risk of dementia and Alzheimer's disease, according to the Linus Pauling Institute at Oregon State University. In one trial published in a 2006 issue of the journal Archives of Neurology, men and women with the highest blood levels of docosahexaenoic acid, the brain's major fatty acid, had nearly half the risk of developing dementia and a 39 percent lower risk of developing Alzheimer's disease than those with lower levels of omega-3 fatty acids in their blood. Foods rich in omega-3 fatty acids include tuna, salmon, halibut, mackerel, sardines, flax and flaxseeds, pumpkin seeds, walnuts and walnut oil, according to the University of Maryland Medical Center.
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