What Natural Supplements Help Memory and Concentration?

Researchers continue to learn about the influence of vitamins, minerals and herbs on memory and other mental capacities. Research indicates certain nutrients nurture and stimulate brain function. When taken in balance, natural supplements can support short- and long-term memory. However, nutrition expert Dr. Kurt Donsbach reports a reduced efficacy in the "cheaper, synthetic varieties of food supplements," stressing the importance of choosing a product derived from an organically grown food source rather than a synthetic, chemical derivative.

B Vitamins

• B vitamins, especially B6, B12 and folate, protect neurons by breaking down homocysteine, an amino acid that is toxic to nerve cells. They are essential to brain health and memory retention. Choline, grouped in the B vitamin complex, is important for its function in forming acetylcholine, a brain neurotransmitter that can prevent memory loss and increase brain function. Another B vitamin, folic acid, aids in the production of red blood cells which carry oxygen, an essential nutrient, to the brain.

Herbal Supplements

• According to "The Green Pharmacy Handbook," ginseng appears to protect the hippocampus, the part of the brain most responsible for processing memory, from the effects of stress hormones such as cortisol, thereby preventing memory loss and improving cognitive ability. The American Academy of Family Physicians (AAFP) cites multiple studies on varying groups on the effects of ginseng, with an overall positive effect on psychologic function. One study found that a single dose of ginseng saw an "improvement in cognitive performance, secondary memory performance, speed of performing memory tasks, and accuracy of attentional tasks." In addition, the AAFP states that trials suggest the herb ginkgo biloba, known to increase blood flow to the brain, can improve the symptoms of dementia. An antioxidant, ginkgo biloba protects nerve cells from damage caused by free radicals. Both herbal supplements are believed to slow down the deterioration of nerve cells that occurs with dementia and Alzheimer's due to the presence of free radicals.

Omega-3 Fatty Acids

• According to Help Guide, omega-3 fatty acids are associated with cognitive function and are considered healthy fats in contrast to saturated and trans fats. Among the research on benefits of the omega-3 fatty acids, a 2000 study performed by Aberdeen and Edinburgh Universities found a connection between higher levels of omega-3 in the blood of participants who obtained better results on mental speed tests, suggesting that omega-3 slows down the aging of the brain and assists it in working faster. The richest sources include supplements derived from flaxseed oil, walnuts, and coldwater fish such as salmon, herring, tuna, halibut and mackerel. Among these sources, flaxseed oil contains the highest concentration of omega-3s and offers a potentially organic source. The DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) fatty acids found in fish oil contribute to memory function. However, ensuring a supplement's purity against contamination from mercury and other toxins commonly found in fish is important.

Antioxidants

• Antioxidants fight free radicals, the highly reactive atoms formed when oxygen interacts with certain chemicals. These free radicals cause erosion of the structure of brain cells, which can lead to diminished memory and concentration in addition to more serious impairments to the brain. While free radicals play a vital role in many of the body's metabolic processes, their levels must be kept in balance by antioxidants. Vitamins C, E and beta carotene comprise the major group of antioxidants, forming a powerful line of defense in protecting brain health and enhancing your short-and long-term memory as well as your capacity to concentrate. The role of antioxidant supplements is controversial, however. The National Center for Complementary and Alternative Medicine (NCCAM) states that because antioxidant supplements are often synthetic, they do not have the same effects as antioxidants that occur naturally in foods, and that "some beneficial properties may be lost" during the extraction of antioxidants from foods to manufacture supplements. Mayo Clinic nutritionists Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D. also advance the argument against the benefits of antioxidant supplements, stating pills usually "contain single forms of nutrients" while vegetables and fruits contain "combinations of nutrient compounds that dynamically interact."