Boost Memory | Brain Vitamins: Can Vitamins Boost Memory

Whether you suffer from Alzheimer’s disease or you simply have memory problems, certain vitamins and fatty acids have been said to slow or prevent memory loss. The long list of potential solutions includes vitamins like vitamin B-12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids. But can a tablet really boost your memory? Vitamins

Much of the evidence for the popular “cures” isn’t very strong. Here, we discuss what recent clinical studies have to say about vitamins and memory loss.

There is some evidence to suggest that vitamin E can benefit the mind and memory in older people. A 2014 study in JAMA: The Journal of the American Medical Association found that high amounts of vitamin E can help people with mild to moderate Alzheimer’s disease. Participants took doses of 2,000 international units (IU) a day.

However, this amount is unsafe, according to Dr. Gad Marshall of Harvard Medical School. Taking more than 1,000 IU a day is especially risky for people with cardiovascular disease, especially for those on blood thinners. It also increases the risk of prostate cancer.

Regardless of your age or condition, you should be able to get enough vitamin E from your food. Ask your doctor if you’re interested in additional amounts. Vitamin E deficiency is rare, although it may occur in people on low-fat diets.

The vitamin is found in:

• nuts
• seeds
• dark-colored fruits, such as blueberries, avocados, and blackberries
• vegetables, such as spinach and bell peppers

Vitamin B-12

For young and older people alike, it’s valuable to get your dietary vitamins from the food you eat. Supplements can fill in the gaps, but check with your doctor before you go over the recommended daily intake.

No matter your age, the best way to combat memory decline is to eat well and exercise your body as well as your brain, advises Marshall. He highly recommends the Mediterranean diet as a good source of all the vitamins your body needs. Vitamins

The Mediterranean diet has been cited as a way to improve memory. The hallmarks of the diet include:

• mostly plant-based foods
• limiting (or completely cutting out) red meat
• eating fish
• using liberal amounts of olive oil to prepare meals

Diets that are similar to the Mediterranean diet include the MIND diet as well as the DASH (dietary approaches to stop hypertension) diet. Both diets have been found to reduce occurrence of Alzheimer’s disease. Vitamins

The MIND diet, in particular, emphasizes consumption of green, leafy vegetables and plant-based food in addition to the high protein and olive oil recommendations of the Mediterranean diet.

Having a strong support network and being engaged in your local community have been suggested as ways to delay or prevent dementia. Establishing healthy sleep habits can also protect your brain. Studies continue to prove that routine physical exercise activates the brain in ways that other hobbies don’t. This can lead to improved memory and cognitive function over the long term

You can begin to take care of your brain by simply being more mindful of foods and habits that have been shown to damage it. Fried food has been linked to cardiovascular system damage, which affects the efficiency of the brain. Fried food also leads to high cholesterol levels, and research has connected dementia to high cholesterol.

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