you suffer from Alzheimer’s disease or you simply have memory problems, certain vitamins and fatty acids have been said to slow or prevent memory loss. long list of potential solutions includes vitamins like vitamin B-12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids. But can a tablet really boost your memory? of the evidence for the popular “cures” isn’t very strong. what recent clinical studies have to say about vitamins and memory loss. have long been researching the relationship between low levels of B-12 (cobalamin) and memory loss. According to a Mayo Clinic expert, having enough B-12 in your diet can improveHowever, if you get an adequate amount of B-12, there is no evidence that higher intake has positive effects. Promising research does show that B-12 can slow cognitive decline in people with early Alzheimer’s when taken together with omega-3 fatty deficiency is most common in people with bowel or stomach issues, or strict
The diabetes drug metformin has also been shown to lower B-12 levels. should be able to get enough B-12 naturally, as it’s found in foods such asFortified breakfast cereal is a good option for vegetarians. is some evidence to suggest that vitamin E can benefit the mind and memory inA 2014 study in JAMA: The Journal of the American Medical Association found that high amounts of vitamin E can help people with mild toParticipants took doses of 2,000 international units (IU) a day. However, this amount is unsafe, according to Dr. Gad Marshall ofTaking more than 1,000 IU a day is especially risky for people with cardiovascular disease, especially for those on blood thinners. also increases the risk of prostate cancer. of your age or condition, you should be able to get enough vitamin E from yourAsk your doctor if you’re interested in additional amounts. deficiency is rare, although it may occur in people on low-fat diets. vitamin is found in:
nutsseedsdark-colored fruits, such as blueberries, avocados, and blackberriesvegetables, such as spinach and bell peppers it comes to ginkgo biloba, both older and more recent concur: The supplement doesn’t seem to slow memory loss or prevent the risk of isn’t much evidence to suggest a relationship between omega-3 and memory,However, research is currently in progress. One recent study published in the journal Alzheimer’s & Dementia showed that fish oil can improve non-Alzheimer’s-relatedStudy results showed that people who took fish oil supplements had less brain atrophy than those who didn’t. study involving healthy adults between the ages of 18 and 45 years showed that taking 1.16 grams a day of docosahexaenoic acid (DHA) helped speed up reaction time in short-term memory. However, while reaction time improved, is one main type of omega-3 fatty acid, and EPA (eicosapentaenoic acid) isYou can find them naturally in organ meats and fish such as salmon.
young and older people alike, it’s valuable to get your dietary vitamins from the food you eat. can fill in the gaps, but check with your doctor before you go over the matter your age, the best way to combat memory decline is to eat well and exercise your body as well as your brain, advises Marshall. recommends the Mediterranean diet as a good source of all the vitamins your Mediterranean diet has been cited as a way to improveThe hallmarks of the diet include: mostly plant-based foodslimiting (or completely cutting out) red meateating fishusing liberal amounts of olive oil to prepare meals Read more: The Mediterranean diet: 21 recipes » that are similar to the Mediterranean diet include the MIND diet as well as the to stop hypertension) diet. Both diets have been found to reduce occurrence of Alzheimer’s disease. MIND diet, in particular, emphasizes consumption of green, leafy vegetables and plant-based food in addition to the high protein and olive oil recommendations of
a strong support network and being engaged in your local community have been suggested as ways to delay or prevent dementia. Establishing healthy sleep habits can also protect your brain. Studies continue to prove that routine physical exercise activates the brain in ways that other hobbiesThis can lead to improved memory and cognitive function over the long You can begin to take care of your brain by simply being more mindful of foods and habits that have been shown to damageFried food has been linked to cardiovascular system damage, which affects the efficiency of the brain. Fried food also leads to high cholesterol levels, and research has connected dementia to high Many Alzheimer’s risk factors, such as obesity and a sedentary lifestyle, are in your control. Even changing one of these risk factors has been shown to delay the onset of dementia.Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.
Can vitamin B-12 improve memory in Alzheimer's disease? Vitamin B-12 helps maintain healthy nerve cells and red blood cells. Vitamin B-12 deficiency — most common in older adults and vegetarians — can cause various signs and symptoms, including memory loss. In these cases, vitamin B-12 supplements can help improve memory. Aside from treating vitamin B-12 deficiency, there's no clear evidence that vitamin B-12 supplements improve memory for people with Alzheimer's disease. Some studies suggest low vitamin B-12 levels may be associated with an increased risk of dementia. But supplementation with B vitamins has not been shown to improve brain function or symptoms of memory loss. Regardless of its role in memory, vitamin B-12 remains an important part of a healthy diet. Vitamin B-12 is found naturally in foods that come from animals, including fish, meat and poultry. Many breakfast cereals are fortified with vitamin B-12. If you're concerned that you're not getting enough vitamin B-12 or other specific nutrients, consult your doctor — especially if you're an older adult or a vegetarian.