Do you constantly forget important documents at home or forget a simple instruction given to you within five seconds? You might feel it’s a result of your carelessness, but science has shown that forgetfulness or loss of working memory can simply be a matter of physiology.
Researchers at Stanford revealed that people who take in a lot of electronic information do not control their memory, pay attention, or tend to switch from one job to another.
Your memory peaks at age 30, and beyond that, it starts to decline steadily. So the question is, “what can you do to improve your memory?”
A lot of factors, such as exercise, can help amazingly to get your heart pumping, thereby reducing inflammation in the brain and stimulating the release of growth factors.
Your diet, including anti-inflammatory and antioxidant foods, can also help to feed your brain.
But sometimes you may forget to eat leafy greens or visit the gym, so what do you do? That’s why it’s important to have an easy backup reinforcement to help your memory and mind stay active. And a good solution has been the use of supplements to improve memory on a daily basis.
You can add natural supplements to your diet to boost memory, creativity, motivation, alertness, and general cognitive function.
Here is a list of the top supplements to improve memory:
Ginkgo biloba is one incredibly popular herbal supplement that you can add to your diet to boost your brain function. This supplement is derived from the Ginkgo Biloba tree, and it works by boosting blood flow to the brain.
Many studies have shown that taking ginkgo Biloba helps to improve brain functions likely memory and focus.
Also, some studies reveal that ginkgo Biloba supplements help to reduce age-related decline in brain functions.
The curcumin content of turmeric has been found to support a sharper mind. This yellowish substance increases the flow of blood to the brain and prevents inflammation.
This restricts the microscopic gaps that allow fluids to permeate, causing a “leaky brain.”
Fish oil supplements contain two types of omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
These omega-3 fatty acids have been found to offer numerous health benefits, including improved brain function.
DHA helps in maintaining brain function and structure, and it covers about 25% of total fat in the brain. More so, DHA represents 90% of the omega-3 fatty acids present in the brain cells.
EPA, which is the other omega-3 fatty acid offers anti-inflammatory effects that help protect the brain against aging and damage. However, unlike DHA, EPA does not help to improve memory in any way.
Taking DHA supplements helps improve memory, thinking skills, and reaction time in healthy people. It works effectively and benefits people who suffer a mild decline in brain function.
A study revealed that when you take fish oil, containing the two types of omega-3 fatty acids, it helps to reduce brain decline which is commonly associated with aging.
However, you need to eat two portions of oily fish per week to get the recommended amount of omega-3 fatty acids. But you can take fish oil supplements if you can’t manage this.
Generally, taking 1 gram of both EPA and DHA is recommended to help improve memory function. But more research is still ongoing to determine the best ratios of EPA and DHA for brain health.
Creatine is naturally found in the muscles, but it is also present in smaller amounts in the brain. This substance is mainly involved in energy metabolism, and it helps improve memory and thinking skills.
You can find creatine naturally in foods like fish, meat, and eggs, but if you don’t eat meat, you can take creatine supplements to help support your memory functions.
One study shows that vegetarians who took creatine supplements had a 25-50% improvement in performance on a test designed for memory and intelligence.
Acetyl-L-Carnitine is naturally produced in the body, and it plays a major role in energy production. Taking this amino acid in the form of a supplement has been confirmed to improve memory, make you feel more alert, and slow down age-related memory loss.
One animal study shows that acetyl-L-carnitine supplement helps to boost learning capacity and prevent age-related decline in brain function.
Animal studies have found that acetyl-L-carnitine may be a useful supplement for reducing the rate of decline in brain function as you age. It also helps in improving memory in people living with Alzheimer’s or dementia.
You can get acetyl-L-carnitine supplements from online stores. But note that no research has been shown that it works for healthy people who do not suffer from a loss in brain function.
Caffeine is a natural stimulant that sensitizes the brain and the central nervous system. It is naturally found in dark chocolate, coffee, and tea, but you can also take it in the form of supplements.
Studies have shown that taking caffeine can help you feel more alert and less tired. Besides, it helps improve your reaction time, memory, and general mental function.
Generally, the amount of caffeine in a cup of coffee is 50-400 mg, but this amount can vary.
Most people believe that single doses of around 200-400 mg per day are safe and offer many health benefits.
You can take MCT oil alongside your coffee. MCT oil helps to speed up the healing process and your metabolism. Besides, it helps your brain focus and works at a more efficient speed.
But taking too much caffeine has been linked to many side effects, such as nausea, anxiety, and sleeping difficulty. Hence, avoid taking too much caffeine.
Resveratrol is one of the antioxidants naturally found in the skin of purple and red fruits like raspberries, grapes, and blueberries. It is also found in chocolate, wine, and peanuts.
This antioxidant helps to prevent deterioration of the hippocampus, which is a part of the brain mainly associated with memory.
Taking a resveratrol supplement could help slow down the decline in brain function that is common with aging.
However, more research is still ongoing to learn more about the effects of resveratrol.
Phosphatidylserine is a phospholipid that is naturally found in the brain, and it is associated with memory, concentration, and learning.
Studies show that taking phosphatidylserine supplements can help improve and preserve brain health.
One study revealed that taking 100 mg of phosphatidylserine three times daily could help counter the decline in brain function associated with age.
Another study also showed that taking up to 400 mg of phosphatidylserine supplement per day does not only help reduce brain decline but also helps improve memory and thinking skills.
However, more studies are needed to better understand the effects of phosphatidylserine on the brain.
Your brain needs a good supply of nutrients to function efficiently and reduce the rate of decline associated with age, but unfortunately, you may not be getting enough nutrients from your diet. Supplements help you get enough nutrients that you might be missing in your diet. You can try any of the top supplements to improve the memory listed above. However, always talk to your doctor to get the best advice on the best option and doses for your specific needs.
Aside from taking supplements, ensure you exercise regularly, get enough sleep, socialize, and challenge yourself to train your brain. All these work together to support improved memory and alertness, as well as creativity.