Supplements for Memory

Everyone has heard that certain vitamins and supplements can improve memory and should be taken regularly. There is so much information out there, though, that it can be confusing.

So which vitamins and supplements work best?

I've researched this for you already. Here's a quick summary of what you should know about vitamins, supplements, and memory improvement:

Memory Vitamins

There are three main types of vitamins you should take every day to preserve your memory. Studies indicate that these vitamins are essential for your brain and memory operate at its best. In addition to improving your diet, consider taking vitamin pills as an easy and inexpensive way to make sure you are getting these vitamins in your diet daily.

• B Vitamins. Research shows that B vitamins improve memory by creating a protective shield for the neurons in the brain. B vitamins break down homocysteine, which is an amino acid that is a toxic poison to nerve cells. These vitamins also aid in the production of red blood cells, which carry oxygen, an important brain nutrient.

  The most important B vitamins for memory include B6, B12, and Folic Acid (B9). You can increase the B vitamins in your diet by taking vitamin supplements, and also by consuming more of the following healthly, natural foods: spinach and other dark, leafy greens; broccoli, asparagus, strawberries, melons, black beans, leeks, and other legumes, citrus fruits such as oranges and grapefruit, and soybeans.

• Antioxidants. Vitamins C, E, and beta carotene are known as antioxidants. Antioxidants protect brain tissue by breaking down free radicals, which are toxic forms of the oxygen molecule natually found in the bloodstream. Antioxidant vitamins and memory are linked because the damage free radicals do can impare the functioning of the neurons in your brain. Like the B vitamins, in other words, the antioxidant vitamins prevent damage to the basic brain structures.

  Supplementing with antioxidant vitamins daily is recommended. In addition, these vitamins can be found in naturally occurring foods such as blueberries, strawberries, and other berries; sweet potatoes; red tomatoes, spinach, broccoli, green tea and other types of tea, nuts and seeds, and citrus fruits such as oranges and grapefruits.

  Note that with some of these foods, you get both the B vitamins and the antioxidants - a double dose of memory vitamins!

• Omega-3 Fatty Acids. Omega-3 fatty acids are not really "vitamins" as such, but important fat molecules that enhance memory and brain function. So much is said about so-called bad fats, but the Omega-3 fatty acids are actually a class of good fats. These fats help protect the brain against inflammation and high cholesterol. That's what makes these fatty acids good vitamins for memory improvement.

  Good sources of Omega-3 fatty acids include cold-water fish such as salmon, herring, tuna, halibut, and mackerel; walnuts; and flaxseed/flaxseed oil.

  Read about my experience with fish oil

Memory Supplements

In addition to regular vitamins, you might want to also take supplements. Memory supplements are similar to vitamins (and may even contain vitamins) but generally are only available as a pill and not necessarily in food. See the examples below - you'll understand what I mean!

• Gingko Biloba. You may have already heard of Ginkgo. It's been hyped up so much that now it's hard to tell the truth from the fiction. But here's the basics according to current research:

  Ginkgo does improve the flow of blood to your organs, including your brain. However, the research has not shown that Gingko actually improves memory. The National Institutes of Health did a study last year, and that was their conclusion.

  Personally, I take about 120 mg of Ginkgo daily as part of my general memory improvement program. While Ginkgo isn't a wonder vitamin for memory, I still think that improving blood flow to the brain has to be helpful. After all, improved blood flow does mean more oxygen and nutrients are being delivered to my brain cells.

  Ginkgo is not for everyone, though. If you have a heart condition or certain other conditions, you should not take it. Consult the label and your doctor if you are not sure.

I'll be adding more memory supplement reviews in the days to come, so stay tuned.

Quick Tip:

Try analyzing your diet and see where any of the three major categories of memory vitamins might be lacking.

For example, you may want to start eating a serving of cold-water fish a couple of times per week. And if you can get in more servings of some of the most important fruits and vegetables that contain B vitamins and antioxidants, you will be doing just about all that is possible diet-wise to protect your brain and improve your memory.