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
21 Days
Above and beyond
DOMINIC
22 Days
The discount paves way to try new products.
Larry
22 Days
Professional and timely
TOMASINO Anthony
25 Days
Rapid order! All comes when expected.
NEW Virginia
25 Days
1- website easy to navigate and understand the different products 2- easy to order 3- superb timely shipping 4- excellent product 5- best customer service not just in the industry but overall!
Mohamad Hussein
26 Days
This was a reorder and fortunately you offered a discount. It was received as promised.
El Capt
27 Days
FIRST TIME TRYING
DOMINIC
27 Days
Great products and good to work with in ordering shipping.
DOMINIC
35 Days
High quality, great prices, fast shipment and large variety keep me coming back!
Jackson Josiah
36 Days
We were recommended products to buy at SuperSmart USA by Neurosurgeon Russell Blaylock. So glad he made this recommendation because we have been very pleased with all the products we have purchased from SuperSmart. Lately, I started using the Silyphus for liver and have been extremely pleased with my results.
Diane
37 Days
Was Able To Find What I Wanted And I Received My Order In A Timely Manner...
PITTMAN Richard
38 Days
Their supplements work, i'vce had great experience with their glucose and cholesterol supplements
ACKAWAY Joseph
39 Days
Only bummer they left the pkg in the mailbox and we had no confirmation of delivery.
Lorri
39 Days
GREAT PRODUCT!! FAST SERVICE!! SUPER - NICE PRICE!! I WILL ORDER AGAIN, I WILL RECOMMEND OTHERS TO DO THE SAME!!! THANKS!!
HENDERSON B.
41 Days
Dependable delivery and service.
ShadowSeer