As life expectancy increases for people all over the world, scientists and health care professionals are seeking answers about how those people can maintain good brain health and brain function, including memory. Some vitamins have been found to play a role in keeping the brain healthy, which in turn may help improve memory.
B Vitamins
Many of the B vitamins have long been known to contribute to a healthy brain. Deficiencies of folate or other B vitamins affect memory and may even cause behavioral changes, according to the MedlinePlus website. B vitamin supplements can be purchased individually or as a B complex. They can be found naturally in protein-rich foods, such as meat, fish and dairy products. They can also be found in leafy green vegetables, citrus fruits and juices and dried beans and peas; the synthetic form of folate, folic acid, is often found in fortified cereals.
In an Oxford University study reported in July 2010, brain shrinkage associated with the onset of cognitive impairment in older people was slowed when participants were given larger than the usual daily recommended doses of folic acid, vitamin B6 and vitamin B12. Researchers cautioned that this was a limited study and that further research is needed to determine whether these vitamins will delay or diminish the affects of Alzheimer's and similar diseases.
Vitamin D
AARP reported on another 2010 study demonstrating that "the likelihood of performing poorly on tests of memory and attention was about 42 percent higher in people who were vitamin D deficient and nearly 400 percent higher in people who were severely deficient." The researchers think vitamin D helps to maintain a good blood supply to the brain and may also help it clear out waste products. Vitamin D is found in only a few foods, including the skin of some fish and some fish liver oils. It is commonly added to milk. Vitamin D is also produced by the skin after being exposed to sunlight.
Antioxidant Vitamins
Vitamins A, C and E all provide an antioxidant effect. Antioxidants are thought by some to help protect the brain from cognitive decline, but not enough research has been done to fully support that idea. While these vitamins are widely available in supplemental form, some studies indicate that when taken in high dosages, antioxidants may be detrimental to health. Nutritionists suggest that the way to get the best health benefit from antioxidants is to eat plenty of fruits, vegetables and whole grains, according to the Harvard School of Public Health.
Other Supplements
In addition to vitamins, some nutritionists recommend acetyl-L-carnitine and omega-3 fatty acids to support good brain health and memory functions. Acetyl-L-carnitine is thought to aid in turning the energy obtained from food into energy used by cells. Since about a quarter of daily human energy consumption goes to keeping the brain running smoothly, this supplement may assist in keeping the memory functioning, too. Omega-3 fatty acids, which have an anti-inflammatory effect and provide support for nerve cell membranes, are also thought to reduce the risk of dementia, according to the Alzheimer's Association website.
References
- Medline Plus: B Vitamins
- Science Daily: B Vitamins Slow Brain Atrophy in People With Memory Problems
- AARP Bulletin: Vitamin D Deficiency Linked to Dementia
- Harvard School of Public Health "The Nutrition Source" Antioxidants: Beyond the Hype
- Botanic Choice: Mind Your Memory
- Alzheimer's Association: Alternative Treatments
