As you age, you may notice that it takes longer to remember things. You may have more difficulty recalling names or where you put your keys. While some memory loss is to be expected with age, several supplements may help to improve memory recall.
1. Omega-3 Fatty Acids
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Omega-3 fatty acids are essential for maintaining brain health and function. They help to support cognitive performance and memory recall. Studies have shown that omega-3 fatty acids can help improve age-related memory decline. Another study showed that people who consume a diet high in omega-3 fatty acids have a lower risk of developing Alzheimer’s disease.
2. Ginkgo Biloba
Ginkgo Biloba is a popular supplement for memory and cognitive function. It may increase blood flow to the brain, which can help improve memory. Several studies have shown that Ginkgo Biloba can help improve memory recall in healthy adults and those with mild memory impairments.
3. Curcumin
Curcumin is a compound found in turmeric. It has powerful anti-inflammatory and antioxidant properties. In individuals with Alzheimer’s disease, curcumin has been found to improve memory and cognitive performance. Also, it may help improve memory and cognitive function in healthy adults.
4. Bacopa Monnieri
Bacopa Monnieri is an herb that has been used in traditional medicine for memory and cognitive function. Studies have shown that Bacopa Monnieri can help improve memory recall in healthy adults and those with age-related memory decline. Another benefit of Bacopa Monnieri is that it may help reduce stress and anxiety. According to SFGate.com, the compound works by “relaxing” the brain to improve memory function.
5. Ashwagandha
Ashwagandha is a plant that has been used in traditional medicine for thousands of years. It’s recognized for its anti-inflammatory and antioxidant properties. Ashwagandha has been found to improve memory and cognitive function in healthy adults. It might also help decrease anxiety and stress, which can help with memory recall.
6. Rhodiola Rosea
Rhodiola Rosea is an herb that has been traditionally used for its anti-stress and anti-fatigue properties. It’s also known for its cognitive-enhancing effects. In studies, Rhodiola Rosea has improved memory recall in healthy adults and those with age-related memory decline.
7. Lion’s Mane Mushroom
Lion’s Mane Mushroom is a type of mushroom that has been used in traditional Chinese medicine for centuries. It’s known for its cognitive-enhancing effects. Studies have shown that Lion’s Mane Mushroom can improve memory and cognitive function in healthy adults and those with age-related memory decline. Other related benefits include reducing inflammation and anxiety.
8. Vitamin B6
Vitamin B6 is an essential vitamin that plays a role in cognitive function and brain health. It’s required to function over 100 enzymes in the body properly. Vitamin B6 has been found to improve memory and cognitive function in healthy adults.
We need vitamin B6 to create neurotransmitters, chemical messengers supporting the brain and nerves during stress. Memory and cognitive function may decline when neurotransmitters are not functioning properly.
9. Vitamin B12
Vitamin B12 is an essential vitamin that plays a role in cognitive function and brain health. It’s required for the proper function of nerve cells and the production of DNA. Vitamin B12 has been found to improve memory and cognitive function in healthy adults. A deficiency in vitamin B12 can lead to fatigue, depression, and anxiety, impacting memory recall.
10. Folic Acid
Folic acid is a water-soluble vitamin essential for the nervous system’s proper function. It plays a role in cognitive function and brain health. Folic acid has been found to improve memory and cognitive function in healthy adults. A lack of folic acid can cause fatigue, depressive symptoms, anxiety, and memory loss.
11. Iron
Iron is a mineral that’s essential for the proper function of hemoglobin, which transports oxygen in the blood. It plays a role in cognitive function and brain health. Iron has been found to improve memory and cognitive function in healthy adults. Deficiencies of iron can cause tiredness, depression, and anxiety. Inability to recall memory is a common symptom of an iron deficiency.
12. Green Tea
Green tea is a popular beverage that’s rich in antioxidants. Studies have found that green tea can help healthy adults’ memory and cognitive function. Green tea may also help protect the brain from age-related decline. The catechins in green tea may be responsible for their cognitive-enhancing effects.
These are just a few of the many supplements that have been shown to improve memory and cognitive function. If you’re interested in boosting your memory recall, talk to your doctor about which supplements may be right for you.
