A nutritious diet that includes certain key nutrients may help improve your memory. This is particularly true if you have memory loss due to Alzheimer's disease, dementia, mild cognitive impairment or age-related cognitive decline (ARCD), the University of Maryland Medical Center notes. Before you alter your diet to improve your memory, consult your doctor to ensure that you're getting sufficient nutrients.
What to Add
Enriching your diet with lots of fruits and vegetables, as well as other low-fat foods, may help to enhance your memory and protect your cognitive function, the Mayo Clinic advises. Adding fish that are rich in omega-3 fatty acids can also improve your heart and cognitive health. Other monounsaturated fats like those found in olive oil can also protect against ARCD, the University of Michigan Health System adds. If you have memory problems, you should also eat more antioxidant- and fiber-rich foods like blueberries, tomatoes, beans, root vegetables and oats, suggests the University of Maryland Medical Center. Foods that contain lots of calcium and B-complex vitamins like whole grains and dark leafy greens can also improve your mental function and overall health. Increased levels of coffee and caffeine consumption were linked to better cognitive function and memory among elderly people in a preliminary 1993 study published in the journal "Psychopharmacology."
What to Avoid
Limiting or avoiding fatty foods --- particularly those containing saturated fats --- in your diet may help improve your overall health and mental function, the Mayo Clinic reports. You should also avoid trans fatty acids in your diet by limiting your intake of processed and fried foods, the University of Maryland Medical Center adds. Refined foods like sugar and white breads or pastas, as well as red and fatty meats, are also harmful to your physical and cognitive health.
Key Nutrients
Certain nutrients may play an important role in improving memory and cognitive function. Supplements of acetyl-L-carnitine, phosphatidylserine, citrulline, choline and carnosine may help improve your memory, according to the University of Pittsburgh Medical Center. Supplements of omega-3 fatty acids like fish oil, vitamin E, N-acetylcysteine and dehydroepiandrosterone could also help boost cognitive performance. Elderly people with memory problems may benefit from taking extra vitamins B6, B12 and C, as well as supplements of melatonin and folic acid, notes the University of Michigan Health System. For individuals with Alzheimer's disease, taking supplements of zinc and the antioxidant coenzyme Q10 might improve memory as well, according to the University of Maryland Medical Center. Talk with your physician before taking any nutritional supplements to improve your memory.
Considerations
Other natural and herbal supplements could help improve your memory. These include huperzine A, ginkgo biloba, lemon balm and sage, according to the University of Pittsburgh Medical Center. Bacopa, American ginseng and vinpocetine are other herbal remedies that may boost cognitive function, the University of Maryland Medical Center reports. Lifestyle changes like exercising regularly and seeking intellectual and social stimulation may also help prevent or slow the progress of your memory loss as you age, the Mayo Clinic advises. Keep in mind that no widely accepted scientific evidence supports the use of any herbal supplement for improving memory or mental function; discuss herbal supplements with your doctor before taking any.
Warning
Before you significantly change your diet, consult your doctor and a registered dietitian. Because most people who have memory loss are elderly, getting proper nutrition and medical care is essential, the Mayo Clinic cautions. Certain nutritional supplements may also cause side effects, drug interactions or other health dangers, just like conventional medications. Talk to your doctor about these potential risks before taking any supplements. Don't stop taking any prescribed medications in lieu of a diet for improving your memory.
References
- University of Michigan Health System: Age-Related Cognitive Decline
- University of Maryland Medical Center: Alzheimer's Disease
- University of Pittsburgh Medical Center: Alzheimer's Disease and Non-Alzheimer's DementiaUniversity of Pittsburgh Medical Center: Alzheimer's Disease and Non-Alzheimer's Dementia
- Mayo Clinic: Mild Cognitive Impairment
