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Use of Supplements for Improving Memory

There are many supplements on the market promising to boost memory and brain power. Results of scientific research on the efficacy of these supplements is mixed. Maintaining good circulation and unobstructed arteries appear to be the best ways to ensure a healthy brain. Hence, a balanced diet rich in nutrients, antioxidants and healthy fats---along with vitamin supplements---may be the best way to promote optimal brain function and to defend yourself against age-related cognitive decline.

  1. Iron

    • Iron is essential for proper brain function. Iron produces hemoglobin, which transports oxygen from the lungs to the rest of the body, including the brain. Iron is also necessary for to the functioning of memory-related neurotransmitters. Low levels of iron can affect your memory and cognitive functioning even if you're not anemic, according to an article in the May 2007 edition of "Prevention" magazine. A Johns Hopkins study, reported in "Prevention," found that women with adequate iron levels recalled the answers to twice as many questions on a memory test as did women with low iron levels. After four months of taking iron supplements, most of the iron-deficient women improved their scores to match the best group in the first test.

    Antioxidants

    • Antioxidants boost brain power by promoting good blood flow, which is essential to optimal brain function. Antioxidants also reduce age-related memory loss by helping to protect the brain from damaging free-radical activity. Antioxidants include Vitamins A, C and E. Deeply colored fruits and vegetables, such as berries, beets and spinach, are the richest sources of antioxidants. Supplements can also be used to boost your intake of these vital nutrients.

    Folate

    • Consuming folate may help protect you against Alzheimer's disease, according to a March 2007 article in "Health News." Columbia University researchers followed two groups of elderly people. Those who consumed a combination of folate supplements and folate-rich foods were significantly less likely to suffer from the disease. Researchers, however, were reluctant to draw conclusions until further research is conducted.

    DHA

    • DHA (docosahexaenoic acid) is a type of omega-3 fatty acid. Brain cells are lined with fat and fatty acids, according to an article in the March 2001 edition of "Psychology Today." If we don't eat enough DHA fatty acids, the body substitutes other fatty acids like saturated and monounsaturated fats. These do not work as well for the neuron communication necessary for optimal brain function. Mice who were fed a diet consisting of 5 percent DHA-rich sardine oil navigated mazes significantly faster than mice consuming a diet of 5 percent palm oil, according to "Psychology Today." Scientists later analyzed the brains of the mice and found that those fed the sardine oil had much higher levels of DHA in their brains than the other mice.

    Other Considerations

    • In addition to supplements, "Prevention" magazine recommends aerobic activity for those who want to remain mentally sharp. As we age, our blood vessels lose some of their elasticity. This weakens blood circulation and reduces the flow of oxygen- and nutrient-rich blood to the brain. Aerobic exercise can help counter this problem by keeping the heart, muscles and circulatory system strong. You can also improve your blood flow by reducing your intake of artery-clogging saturated fats.

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