Memory is a vital component of life and is composed of both short-term and long-term memory. As a normal part of the aging process, changes to the brain can affect the ability to store and recall information from memory. Dementia, or more severe cases of memory loss, can have profound effects on the daily functioning of individuals. Vitamins are important for healthy cognitive functioning and some have been shown to play a role in improving memory and decreasing the risk of developing neurodegenerative diseases.
Vitamin B6 and B12
The B vitamins are a complex of vitamins that play an important role in a variety of bodily functions. In the nervous system, vitamin B6 and B12 are particularly helpful in preventing nerve cell damage and improving overall cognitive function. These vitamins protect the brain by breaking down homocysteine, an amino acid in the blood that is toxic to nerve cells. High levels of homocysteine can increase the risk of Alzheimer's disease, according to the University of Oxford. Vitamin B12 is required to make healthy red blood cells, which are responsible for delivering oxygen to the tissues of the body and keeping them functioning properly. A lack of vitamin B12 can lead to memory loss and dementia, according to Harvard Health Publications. B vitamins are available as dietary supplements and are abundant in foods such as green leafy vegetables, fish, fortified cereals and grains and legumes.
Vitamin E and Vitamin C
Vitamin E and Vitamin C are potent antioxidants or molecules that neutralize free radicals in the body. Free radicals are highly reactive and unstable molecules that sporadically develop and damage cells of the body. This oxidative damage has been associated with the development of neurodegenerative diseases such as Alzheimer's disease and Parkinson's. According to a paper published in the September 1998 issue of Alzheimer Disease and Associated Disorders, individuals over the age of 65 taking vitamin E and vitamin C supplements had a lower incidence of Alzheimer's disease as compared to those who did not take the supplements regularly. Apart from dietary supplements, good sources of vitamin E include nuts, vegetable oils and leafy, green vegetables and vitamin C-rich foods include fruits, potatoes and broccoli.
Folic Acid
Folic acid or folate is a member of the vitamin B family -- vitamin B9 -- and is an essential vitamin that helps the body in making new cells. Although vital to nervous system function at all ages, folate deficiency is a problem in the elderly as folate concentrations fall -- and homocysteine levels rise -- with age, according to a paper in the June 2002 issue of British Medical Journal. Of 115 geriatric patients analyzed in the paper, severity of dementia -- as measured by a mental assessment score -- was significantly correlated with folate levels with the lowest levels found among those with the greatest severity of dementia. Along with folic acid supplements, good sources of folate include leafy, green vegetables, fruits and dried beans.
References
- Family Doctor: Memory Loss With Aging: What's Normal, What's Not
- University of Oxford: B vitamins slow brain atrophy in people with memory problems
- Harvard Health Publications: Listing of Vitamins
- Alzheimer Disease and Associated Disorders: Vitamin E and Vitamin C Supplement Use and Risk of Incident Alzheimer Disease
- British Medical Journal: Folic acid, ageing, depression, and dementia
- HelpGuide: Improving Your Memory
