Vitamins For Improving Memory

Vitamins For Improving Memory - article head image

Arming your body with the right vitamins and nutrients can be essential for your mental health including the parts of your brain and body that are associated with memory. Although eating healthy and taking the right supplements is a great first step in trying to improve your memory, you can further your efforts by maintaining a healthy lifestyle and integrating a few tried-and-true strategies into your life.

Essential vitamins for the function of your memory and brain

Vitamin B12

Vitamin B12 is often the first vitamin recommended when individuals are looking for a solution to treat memory loss and improve their focus. Involved in the function and development of your brain, vitamin B12 is a necessary nutrient for your memory to operate well. Vitamin B12 also helps protect nerve and blood cells, which are essential components for your body to function overall and for your memory to kick in when it really counts. Deficiencies of this vitamin can actually lead to nerve damage, memory loss and other cognitive problems.

Other B vitamins are strongly related to mental functioning including vitamin B6 and B9. Inadequate levels of these B vitamins have actually been seen as a link to memory declines and certain brain diseases in various studies. Other ailments such as heart disease and stroke also have a correlation with a lack of vitamin B so make sure you’re giving your body what it needs to be healthy.

You can pick up a vitamin B12 supplement or get a recommended amount through foods such as beef liver and clams. Most animal-derived foods contain some B12 including meat, poultry, milk and eggs so check the nutrition label on items in your kitchen and see what vitamin percentages you’re being offered. Even some breakfast cereals and nutritional yeasts actually have vitamin B12 so locate the products that suit you best and proceed accordingly.

Vitamin C

The antioxidant that is vitamin C can help neutralize free radicals that can damage healthy tissue in the body. In Alzheimer's patients, free radical damage has actually been found so research suggests that preventing such damage can actually help prevent memory impairment and some forms of dementia.

Vitamin C is easy to access when eating fruits and vegetables. Oranges, peaches, kiwis, tomatoes, bell peppers, mustard spinach and broccoli, along with many other options, are all good sources of vitamin C. As needed, you can also find a multivitamin that contains the needed antioxidant.

Vitamin D

Vitamin D3 helps your blood properly flow to your brain so having a deficiency of such an element can lead to memory impairment. Hence, keeping your body adequately stocked up on vitamin D can help keep your mental health where it should be.

You can naturally get more access to vitamin D3 by eating picks like salmon, tuna, halibut and mackerel. Milk and many processed cereals and other foods come fortified with vitamin D as well. As needed, you can also locate a relevant supplement in capsule form.

Vitamin E

The antioxidants in vitamin E may actually slow the progression of brain diseases like Alzheimer’s. In some studies, participants who regularly consume vitamin E have shown less mental decline than their peers. Taking too much vitamin E can pose a health risk, though, so be careful about your doses and consult a healthcare professional when in doubt.

When looking for foods inherently packed with vitamin E, you can turn to your favorite nuts including almonds, peanuts and hazelnuts along with their corresponding butters. Sunflower seeds are also a great choice. Many multivitamins also offer some access to vitamin E.

Other minerals and nutrients that you need for a healthy mental state

Magnesium

Magnesium is a must-have for your brain to function well. The mineral protects your brain from toxins. Cooked and processed foods don’t deliver the goods like dark leafy greens, nuts, and whole grains.

When taking dietary supplements, keep in mind that the FDA doesn’t strictly regulate the industry so products can include misleading and unhealthy statements. Always do your research and consult with trusted medical professionals for what’s best in your situation.

Omega-3 fatty acids

Studies indicate that omega-3 fatty acids can benefit your memory and may possibly lower your risk of developing Alzheimer's. Although more research is needed, including an omega-3 fish oil supplement in your diet may be something you’re interested in doing.

Ginkgo biloba

Used commonly as a dementia treatment in Europe, ginkgo biloba may be able to help improve blood flow and, as a consequence, may be able to increase or stabilize your brain’s functioning power. Even though ginkgo biloba may not be able to prevent dementia, it may still be able to help boost alertness and mental ability in those who are currently healthy.

An all-around healthy diet

Vitamins for improving memory - Healthy diet image For improving your memory and trying to prevent brain diseases, maintaining a healthy diet may help. Studies have actually shown that the Mediterranean diet--which focuses on vegetables, fruits and nuts with only moderate amounts of fish, poultry and dairy--may lower the risks of developing Alzheimer's and may even help prolong life.

Additional strategies for improving your memory

Challenging your brain

To improve your memory and prevent its loss, make a conscious choice to learn new things everyday and keep your brain active. Learn a new foreign language, play Scrabble or try out a new crafting technique that you’ve never even heard of before. Challenging your brain helps keep your mental faculties in working order.

Making exercise a priority

Getting your heart rate up and your blood flowing is essential for the health of your body and brain alike. The act of exercising also reduces your risks of developing cardiovascular problems, which indirectly helps keep your brain health intact.

Reducing your stress

Depression can actually weaken your memory so facing emotional challenges head on can improve your mental health at large. If you feel like your situation is out of control, don’t hesitate to talk to a counselor or medical professional about what you’re going through. Even if you’re not facing clinical depression or severe bouts of stress, you might be able to improve your outlook by talking to a professional or even just a friend or spiritual advisor.