Memory loss is a common sign of aging, but can be upsetting nonetheless. In recent years, studies have been performed to explore whether vitamins and supplements can help reduce memory loss, with mixed results. Prior to taking any vitamins or supplements, it is best to talk with a physician about current medications and medical problems to avoid any adverse interactions or effects.
B Vitamins
Vitamins help keep the body healthy, and research suggests that some vitamins may help with memory as well. According to a study done at Oxford University, elderly individuals with slight cognitive impairment who were given B-vitamins showed a slower rate of brain atrophy than those who did not take the vitamins. It is thought that this is related to homocysteine, an amino acid that is a risk factor for brain atrophy; B-vitamins can help lower homocysteine levels, thus reducing the risk of cognitive impairment. For older adults experiencing memory loss, B-12 is especially important because a deficiency of this vitamin is common in vegetarians and older adults, says the Mayo Clinic. A deficiency of B-12 can cause memory loss, but in healthy elderly individuals, B-12 supplementation may improve memory.
Omega-3 Fatty Acids
Omega-3 fatty acids are what are termed essential fatty acids. The body needs these substances but cannot naturally make them, so they need to be obtained through food or supplementation. According to the University of Maryland Medical Center, omega-3 fatty acids reduce inflammation, help reduce the risk of heart disease and are important in brain function. These fatty acids are especially prevalent in the brain and are thought to contribute to memory, cognitive performance and behavioral functioning, says the University of Maryland Medical Center. These fatty acids are found in fish like salmon, tuna and halibut, as well as certain nuts or oils. For supplementation, fish oil capsules contain omega-3 fatty acids.
Ginkgo Biloba
Ginkgo biloba, also known as simply ginkgo, is an herb taken from the gingko tree. The University of Maryland states that ginkgo biloba supplements have been traditionally used to improve memory, treat circulatory disorders, treat dementia and improve blood circulation. According to the National Center for Complementary and Alternative Medicine, or NCCAM, numerous studies have been done on gingko biloba and its effects on memory, with varying results. While some studies have found it to be effective in slowing dementia and memory loss, many studies have shown no improvement with use of the supplement. The University of Maryland states that the supplement is used in Europe to treat dementia because it is thought to protect nerve cells damaged with Alzheimer's disease. A definitive answer is yet to be found whether ginkgo biloba definitely helps memory.
References
- PlosOne: Homocysteine-lowering by B vitamins slows the rate of acclerated brain atrophy in mild cognitive impairment
- University of Maryland Medical Center: Omega-3 fatty acids
- National Center for Complementary and Alternative Medicine: Ginkgo biloba
- University of Maryland Medical Center: Ginkgo biloba
- Mayo Clinic: Vitamin B-12: Can it improve memory in Alzheimer's?
