Diet plays a key role in maintaining brain health. But which particular vitamins are best for supporting memory?
Memory is a complex cerebral mechanism composed of 5 interconnected systems : working memory, semantic memory, episodic memory, procedural memory, and perceptual memory (1).
There is no one site for memory in the brain: different parts are activated and interact depending on the type of memory mobilized. Thus the hippocampus, frontal lobe, left and right prefrontal cortices, parietal and temporal lobes, and cerebellum are all involved in some capacity in storing and retrieving memories.
However, all these mechanisms depend on synaptic plasticity – the ability of synapses to modify the strength of their connections in response to neuronal activity.
The problem is that as we age, synaptic plasticity diminishes. Not only that but over time, and under the effects of certain lifestyle factors, biochemical processes and neuronal health become compromised by oxidative stress.
For optimal memory support, it’s essential to get enough sleep, take regular exercise, engage in brain exercises for mental stimulation, and eat a balanced diet. There are also certain vitamins that seem to offer particular benefits in terms of memory.
The first such nutrients are the B vitamins. UK scientists have shown that supplementing with B vitamins (specifically B6, B9, and B12) lowers homocysteine levels (3). Blood levels of this sulfur-containing amino acid can rise dangerously with age or in cases of deficiency.
Referred to as hyperhomocysteinemia , this causes glutathione levels to fall, further exposing the brain to oxidative stress. Having a high homocysteine level is a risk factor for the development of Alzheimer’s disease and dementia.
In addition, several B vitamins are thought to benefit memory by supporting the brain’s structural and functional integrity (vitamins B1, B3, B9, B12…), DNA repair (vitamin B12) and production of neurotransmitters essential for cognitive function (vitamins B1 and B6).
It’s easy to increase your intake of B vitamins by opting for a dietary supplement in which they are all combined (such as the complex Coenzymated B Formula).
A 2010 French study highlighted a new avenue of research around the link between vitamin D and memory (5).
Vitamin D has till now been mainly associated with benefits for bone metabolism, muscle strength, and the immune system. However, in this study, researchers observed a decline in neuron sensitivity to vitamin D in patients suffering from Alzheimer’s disease.
Most importantly, the study showed that intellectual function, including the ability to memorize, was lower in (elderly) patients deficient in vitamin D. This vitamin is believed to act by supporting neuroprotection, inflammation regulation, and the production of neurotransmitters crucial for neuronal communication, etc.
Although further studies are needed to confirm these findings, vitamin D certainly seems to offer potential benefits for memory (6).
You’ll find vitamin D in oily fish, chanterelle mushrooms, dairy products, egg yolk … as well as in specific supplements (such as Vitamin D3 5000 IU).
Current research suggests that low levels of vitamin C in the body may also lead to the development of neurodegenerative diseases.
Vitamin C helps protect cells against oxidative stress, an important factor in this type of disorder. It may also work by helping to regulate neurotransmission and blood flow in the brain. It therefore constitutes a valuable aid in protecting memory (7).
Good sources of vitamin C include citrus fruit, berries, kiwi fruit, and peppers … as well as specific supplements (such as Asc2P, a stable and powerful form of vitamin C).
Vitamin E is also a powerful antioxidant and therefore excellent for maintaining healthy brain cells and the brain in general.
A recent study showed that elderly subjects with high blood levels of vitamin E were less likely to develop memory problems (8).
Vitamin E is found in fat-containing foods (such as walnuts, almonds, vegetable oils, fish …) as well as in supplements (such as Natural E400).
Apart from vitamins, DHA-type omega-3 fatty acids also support normal brain function, and therefore memory. This is because these fatty acids are components of nerve cells and thus support synaptic transmission. DHA is found in salmon, mackerel, herring… and at higher levels in dietary supplements (such as Super DHA) (9).
And finally, certain plants are recognized as providing natural memory support, including Bacopa monnieri, an aquatic succulent native to Asia, and Ginkgo biloba, the maidenhair tree, used for hundreds of years in traditional Chinese medicine. Both are recognized for helping to maintain good peripheral microcirculation which is associated with good cognitive function and memory in particular. That’s why these plant extracts are often combined in synergistic formulations targeting brain health (such as Neurex).
References
Keywords
24
Like the product. Fast shipping. 4 stars, but only because of price, which is understandable during these particular economic times, but still get 5 stars. Thank you.
JR
3 Days
Good products with quick shipping.
Longbow
3 Days
I had a great experience. The person on other end of the phone answered all my questions and made it easy to order. I was surprised how quick I received the product.
RAMLOSE Darlene
8 Days
It’s always been easy ordering I’ve been a customer for 3-4 years always excellent products and prices
Steve Massaro
9 Days
I placed 2 orders. One was taking a while to arrive so I reached out to the company and they resolved that immediately. My second order I received very quickly. Really like the products.
Debby
10 Days
Reasonable prices for great products and customer service for over 8 years now.
Ervin Mikell
11 Days
Timely deviled and quality products. Thank you
VIGLIONE Andrew
12 Days
The price and availability
Ana Muro Art
13 Days
The product lactobacillus reuteri (limosilactobacillus reuteri) works! The delivery arrived on time.
RILEY Richard
14 Days
Shipping and received on time
SHERMAN Eleanor
19 Days
quick delivery, trusted source
Dr. Nisha
20 Days
LOVE SUPERSMART. THEY HAVE VERY INNOVATIVE FORMULAS!
MCDOUGAL Brad
20 Days
Great prices from repeat purchases, quality products.
Larry
20 Days
Great selection and fast shipping. My only issue is that many of their supplements have soy, so make sure to check the list of ingredients.
Bertha McIntyre
24 Days
Received the product quickly. First order. And first time trying this product. They advised on shipping details.
Linda