Are there vitamins that can boost your memory? Certain vitamins, as well as supplements, have been said to slow down or prevent memory loss. As we age our brains, and all of our organs begin to age. Knowing this I do a few things to keep my brain stimulated. I am an avid reader, I play games on my computer, and do puzzles. What I watch on the boob tube are programs that enhance my knowledge, for the most part, and engage my mind. I am a sucker though for a good movie, especially if it was adapted from a novel.
Certain vitamins and fatty acids have been said to slow down or even prevent memory loss. The list includes vitamins like B12, herbal supplements such as ginkgo Biloba, and omega-3 fatty acids. I try to get all of my vitamins from the foods I choose to eat. But let us explore this topic a little further.
Vitamin B deficiency is commonly found in people with bowel or stomach issues or strict vegetarians. Age is another related factor because as we age the amount of acid in our stomach decreases. Certain diabetic drugs like metformin also lower B12 levels. Other drugs have the same effect such as proton pump inhibitors, anti-inflammatory medications, like prednisone, and birth control pills.
You should be able to get enough vitamin B12 with a diet that is rich in foods such as fish and poultry. Fortified breakfast cereals are a good option for vegetarians. However, people with certain medical conditions and on certain medications, or people who have low stomach acid may not be able to properly absorb vitamin B12 from food and may require dietary supplements to maintain adequate levels.
A 2014 study published in JAMA, found that 2,000 international units (IU) of vitamin E daily can benefit the mind and memory in older adults. The downside of that is taking more than 400 IU a day is very risky for people with cardiovascular disease or those on blood thinners. Another issue is the risk of prostate cancer with that dosage.
No matter your age or condition, you should be able to get enough vitamin E from your food. As I always say make your food your medicine. Vitamin E is found in nuts, seeds, vegetable oils, spinach, and broccoli.
As far as omega 3’s found in seafood such as salmon and mackerel, the verdict is still out, as studies continue. Nothing beats getting your vitamins from the food you eat. The best way to combat memory decline is to eat well and exercise your body as well as your brain.
The Mediterranean diet has been cited to improve memory. It is a diet that includes mostly plant-based foods, limiting, or eliminating, red meat, eating fish, and using large amounts of olive oil to prepare meals. The MIND diet, as well as the DASH diet (dietary approaches to stop hypertension), have both been found to reduce Alzheimer’s disease. The MIND diet includes green leafy vegetables and plant-based foods in addition to high protein, and olive oil.
One of the best ways to improve your memory and delay or prevent dementia is to stay engaged in your community. Develop a strong network of friends and activities. Healthy sleep habits also protect your brain. Routine physical exercise activates the brain in ways that hobbies can’t. Taking a daily walk stimulates your mind. Over the long term this can lead to improved memory and cognitive function.
The bottom line is healthy eating, sleeping well, staying involved in your community, physical exercise, and exercising your brain are the key to maintaining your brain health. Eat, sleep, and move!
Until next time,
Peace, Love, and Blessings 💖
