Supplements That Will Improve Memory
Over a quarter of adults aged between 50 to 73, and 36% of those over 74 years are taking supplements regularly to enhance their brain health, according to the AARP. We tend to believe eating a balanced, healthy diet will supply us with all the nutrients our brains need to function correctly. However, that is not always true because even the healthiest meal lacks the proper nutrition required to enhance your brain’s health. Because of the nutritional gap, your mind becomes less focused and inefficient.
Fortunately, you can fill the nutritional deficiency caused by taking brain supplements or nootropics. While the market offers a variety of supplements, all claiming to be effective, it can be challenging to know which ones are effective. That is why it is important to have a good knowledge of natural and safe memory-boosting supplements available on the market today.
Omega-3 Fatty Acids
Omega-3 or fish oil is one of the most popular over-the-counter supplements derived from fatty fish like anchovies, salmon, sardines, and mackerel. Omega-3 fatty acids are polyunsaturated oils, also known as DHA and EPA. DHA or docosahexaenoic acid plays a significant role as a building block of the brain cell membrane. Ideally, it maintains the structure and function of the brain. On the other hand, EPA has anti-inflammatory effects, which help in protecting the brain against aging and damage.
The consumption of DHA supplements has proven effective in enhancing reaction time, memory, and thinking skills in healthy individuals who have DHA deficiency. It is also beneficial among those experiencing neurodegenerative disorders or a mild decline in brain performance. Although EPA is not associated with boosting memory loss, it can elevate mood levels in those living with depression. Eating at least two portions of oily fish every week is the best way to supplement your brain with omega-3 fatty acids.
However, if fish is not part of your daily diet or you find it difficult to manage, experts recommend taking one gram of EPA and DHA per day. Omega-3 fish oil supplements are beneficial in safeguarding brain health and reducing the decline of brain function that is linked to aging.
The role of phosphatidylserine (PS) is to cover and protect brain cells while carrying messages between them. Studies also show that the right amounts of this compound keep the mind and memory sharp. Like most supplements, phosphatidylserine is a naturally occurring fat in the body, mostly in the brain. However, as we age, the levels of phospholipids in the body decline. Since it is rare in diets, many people take phosphatidylserine as a dietary supplement.
There are several ways phosphatidylserine supplementation improves brain health and function. As one of the safest and effective brain supplements out there, phosphatidylserine has the potential to treat a variety of brain health-related issues like ADHD, stress and memory conditions, dementia, and age-related cognitive impairment.
Due to how they interact with androgen receptors in the brain, SARMs have been shown to increase and improve brain cell growth, to improve memory and reduce the risk of Alzheimer’s disease. They have been shown to be very effective in giving acute relief to individuals who also suffer with androgenic deficiencies.
Creatine occurs naturally in the body as an amino acid. About 95% of it is present in the muscles, where it plays a significant role in energy metabolism. Smaller amounts of creatine are found in the brain and act as neurotransmitters and a storage molecule for ATP, also known as adenosine triphosphate. While its popularity revolves around boosting athletic performance, studies reveal that creatine supplementation enhances cognitive functions.
According to research, taking 5 grams of creatine supplements per day can improve your memory significantly. This natural compound can improve cellular deficits in brain tissues and protect brain cells. As a result, healthy individuals and those in the early stages of Alzheimer’s disease experience memory boost and high levels of mental concentration. Creatine also supplies energy in brain cells; that way, it delays cognitive fatigue after strenuous brain activities. You can also find creatine in animal products like eggs, fish, and red meat or as a dietary supplement.
ALC, or acetyl-l-carnitine, is an amino acid produced in the liver and brain. Recent studies found that ALC triggers acetylcholine synthesis, stabilizes nerve cell membranes, and boosts mitochondrial energy production. Acetylcholine is a neurotransmitter responsible for regulating the sleep cycle, learning, memory, and other brain activities. When taken in doses of 1.5 to 3 grams daily, ALC may improve age-related symptoms of memory problems among healthy, depressed elderly individuals and Alzheimer patients.
Because of its antioxidant and anti-depressant properties, ALC prevents brain cell damage caused by free radicals. Besides improving memory, there are other reasons people take ALC supplements, including treating mental disorders and thinking problems due to alcoholism, poor blood circulation to the brain, Lyme disease, and depression.
Turmeric’s primary active ingredient, curcumin, helps improve memory and concentration. Over the recent years, turmeric has received a ton of attention as research shows that people who include this spice in their diets have a lower chance of developing Alzheimer’s Disease. Curcumin enhances memory, concentration, and focus among the elderly by increasing neurotransmitter formation and blood flow. It also boosts the brain-derived neurotrophic factor, BDNF, which is a protein that promotes the production of new brain cells. Interestingly, the benefits of curcumin are evident after one hour of consuming a single dose.
When buying curcumin supplements, make sure the product contains piperine, a black pepper extract that is used for increased bioavailability. Without the black pepper extract, curcumin will pass the small intestines unabsorbed. Recommended doses of curcumin supplements range from 80 mg and 500 mg as long as it provides enhanced bioavailability.
Rhodiola Rosea / Golden Root
Rhodiola Rosea is a Chinese and Scandinavian adaptogenic herb used to promote healthy brain function and overall well-being. Health experts believe that the Golden Root helps treat fatigue, resulting in improved mental processing functions. By taking Rhodiola Rosea as a nootropic, you can experience enhanced mental performance and improved brain health. Rhodiola Rosea or Arctic root works by increasing the neurotransmitters serotonin, dopamine, and norepinephrine, while decreasing excessive levels of cortisol. If you experience memory loss due to stress, depression, anxiety, brain fog, or SAD (seasonal affective disorder), a dosage ranging from 200mg to 600mg per day can help remedy mild mental problems.
There are a variety of nootropics available in the market, however not all work as promised. The most effective supplements should contain natural nutrients that help enhance cognitive functions, including improved learning, problem-solving skills, concentration, and mental energy.