Over the course of life, aging and other factors can either accompany or contribute to gradual diminution in the strength of a person’s memory and cognition. Here, we look at how nutrition supports mental faculties, and in so doing we look at five supplements which are suited for supporting memory and cognition.
A Word about Nutrition and Cognition
Your diet is one of the controllable lifestyle factors that have a bearing on your memory and general cognitive health over time. Good nutrition can help stabilize cognition, and there is a greater interest in this corner of the health universe now than in times past.
The link between nutrition and healthy cognition during aging has been well established, due to the healthful outcomes of people who maintain certain diets, such as the Mediterranean diet. Various nutrients and groups of nutrients, such as the B vitamins, have been studied and shown to support cognition. A multiplicity of nutrients contribute to antioxidant support, robust neurotransmission, and other healthful bodily processes, all of which have an aggregate positive effect on memory and cognition over time.
Nutrition is one of multiple controllable lifestyle factors which support a healthy brain. Others include sleep, exercise, and avoiding substance use and/or abuse. Maintaining good habits in all of these areas supports memory and can prevent cognitive decline.
5 Supplements for Memory & Cognitive Health
Here, we discuss five supplements with distinctive properties that can contribute to healthy memory and cognition. Each of them help in different ways. Remember, taking even the most ideal supplements for your needs is not a replacement for sound, healthy diet choices.
Omega-3 fatty acids are a type of fatty acid which are crucial for brain health, and must be consumed, as the body cannot produce them. Omega-3s are present in some foods, but are most concentrated in supplement form. The most significant tie between omega-3s and brain health has to do with Alzheimer’s disease. Research shows that those with Alzheimer’s tend to be low in omega-3 fatty acids. Furthermore, research shows that taking an omega-3 supplement could improve cognition in those with dementia and Alzheimer’s, and also support cognition for mentally healthy aging adults.
Creatine, known for its ability to assist athletes in athletic performance, can also be of help for recovery from mild traumatic brain injury. A 2022 research review discussed the ability of creatine to help those who had experienced a concussion or other head injury. Research also suggests that creatine can protect against neurodegenerative disease. One study suggested that creatine can support memory in older adults.
Turmeric contains curcumin, which has potent anti-inflammatory and antioxidant properties that support brain health. Moreso, research shows that turmeric could mitigate the onset of Alzheimer’s disease by clearing the buildup of beta-amyloid plaques in the brain; These plaques are strongly linked to Alzheimer’s. Turmeric can also inhibit the breakdown of neurons, thereby preserving brain health.
B vitamins: The B vitamins play many roles in the body. Vitamins B6, B9, and B12 have been well-studied for their contributions to brain health. Multiple studies have found that having low levels of these three B vitamins is associated with impaired memory and cognition. The same is true with an increased risk of dementia and Alzheimer’s. A B-vitamin complex supplement is an excellent way to take in plenty of B vitamins in order to support brain health.
Magnesium is an essential mineral which is crucial for neuronal signal transmission in the brain, and the entire nervous system. Research suggests that low magnesium levels can contribute to inflammation and impaired cognition. Supplementing with magnesium could be especially helpful for adults over 60 who do not consume very much magnesium from foods.
The value of healthy memory and cognition cannot be understated. Consider how these five supplements could improve the cognitive health of you and your loved ones, especially over age 60. It’s recommended that you always talk to your healthcare provider before taking any supplement for the first time to discuss such use.