Certain vitamins may help slow or prevent memory loss. Potential nutrients include vitamin B12 and omega-3 fatty acids. But can dietary supplements truly enhance memory?
اضافة اعلان
Most evidence supporting these supplements is not strong. Here’s a summary of recent clinical studies on vitamins and memory loss, along with other ways to support cognitive health, according to Healthline.
Some research suggests that vitamins such as B12, D, and E, as well as omega-3s, may support brain function, particularly in individuals with dementia. However, studies have not conclusively proven that these supplements directly improve memory.
Still, many vitamins have multiple health benefits. Maintaining a balanced diet and using supplements when needed can help support overall health.
Vitamin B12
Researchers have long studied the link between low B12 levels (cobalamin) and memory loss. However, even adequate B12 intake does not provide strong evidence that increasing it has additional benefits.
B12 deficiency can occur due to insufficient dietary intake or absorption issues, caused by conditions affecting the stomach or intestines, strict vegetarian diets, aging, low stomach acidity, or certain medications such as metformin, prednisone, or some contraceptives.
Natural sources of B12 include fish and poultry. Fortified breakfast cereals are a good option for vegetarians. Consult your doctor to determine if you need a supplement to maintain adequate levels.
Vitamin E
Some evidence suggests that vitamin E may benefit brain health and memory in older adults. However, more research is needed to determine whether it can truly slow cognitive decline associated with conditions like dementia.
Vitamin E deficiency is rare, though it may occur in very low-fat diets. Foods rich in vitamin E include nuts, seeds, vegetable oils, and vegetables such as spinach and broccoli.
Vitamin D
A 2023 study suggests vitamin D may influence brain signaling pathways related to neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
More studies in cells, animals, and humans are needed to confirm whether vitamin D supplements can enhance memory. The body obtains vitamin D from sunlight, certain foods like fatty fish and eggs, and fortified milk. In colder regions, supplements are often used to prevent deficiency.
Omega-3 Fatty Acids
A 2022 study found that omega-3s may help reduce mild cognitive decline, including memory loss. Another 2022 study indicated that adding omega-3s to the diet could improve learning, memory, cognitive function, and cerebral blood flow.
Sources include fatty fish, seaweed, and fish oil supplements. Salmon and mackerel are particularly rich in DHA and EPA omega-3s. More research is needed to determine if supplementation truly improves memory.
Do memory-enhancing vitamins actually work?
While some studies suggest certain vitamins may benefit the brain, no research proves a causal link between supplements and improved memory.
For instance, a 2023 study suggested multivitamins may improve memory in older adults, supported by a 2024 study. However, these studies did not assess young people or isolate specific vitamins, leaving the active ingredient unclear.
A 2023 review examined market supplements containing at least one of 18 common ingredients. Limited evidence was found for supporting memory for B12, D, E, omega-3, B6, B9, coenzyme Q10, L-theanine, coffee extracts, and carnitine. Stronger evidence suggested possible benefits from ashwagandha, choline, curcumin, ginger, polyphenols, phosphatidylserine, and turmeric.
The FDA does not regulate supplements like medications, so consumers should research any supplement before use.
Because none of the research is definitive, consulting a doctor or nutritionist is recommended before using any commercially available memory-enhancing supplement.
Best vitamins for supporting memory
Supplements may support cognitive function in both young and older adults, but obtaining vitamins from food is generally more beneficial. Supplements can fill gaps, but consult your doctor before exceeding recommended daily amounts.
Regardless of age, the best approach for memory preservation is a healthy diet and regular exercise. The Mediterranean diet is rich in essential vitamins and may improve symptoms of Alzheimer’s, including memory loss.
Key features of this diet include:
Emphasis on plant-based foods, limited or no red meat, moderate fish consumption.
Liberal use of olive oil.
Similar diets, such as the MIND and DASH diets, also reduce Alzheimer’s risk. The MIND diet focuses on leafy greens, other vegetables, plant-based foods, and the protein- and olive oil-rich components of the Mediterranean diet.
Lifestyle habits that support memory health
If approved by your doctor, taking vitamins or multivitamins is unlikely to harm the brain. Evidence varies regarding their ability to improve memory loss related to dementia.
Social support, community engagement, and healthy sleep habits are equally important, as they help protect the brain.
For example, 2023 research shows regular exercise benefits Alzheimer’s patients, potentially improving memory and cognitive function.
Avoiding brain-harming foods and habits also helps. For instance, fried foods can damage cardiovascular health, which in turn affects brain function.
An unbalanced diet and lack of physical activity are modifiable risk factors for Alzheimer’s. Addressing these can help delay the onset of dementia.
Asharq Al-Awsat
