10 Herbs and Supplements that help to boost memory

An in depth article that explains 10 supplements that help with memory loss.
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Source: Original Article

10 Herbs and Supplements That Help Boost Memory: Current Studies

Memory is an essential cognitive function that enables us to store, retain, and retrieve
information. However, as we age or face various cognitive challenges, our memory may
start to decline. Fortunately, there are many cognition enhancers, vitamins, and other
supplements that can boost memory and cognitive function.

1. Omega-3 Fatty Acids
   Omega-3 fatty acids are essential fats that play a vital role in brain health and cognitive
   function. They are found in fatty fish, such as salmon and mackerel, as well as in nuts
   and seeds.
   A systematic review looked at 14 studies to conclude that omega-3s could be used as a
   preventive or therapeutic tool for cognitive decline in aged or elderly adults.
   A 2016 double-blind placebo-controlled proof-of-concept study published in the Journal
   of Alzheimer’s Disease found that omega-3s exert “positive effects on memory functions
   in healthy older adults.”
   Fish such as mackerel, salmon, and saury are rich in fatty acids, including DHA (docosahexaenoic acid) and EPA
   (eicosapentaenoic acid). These fatty acids are essential to a healthy brain and body.
2. Bacopa Monnieri
   Bacopa monnieri is an herb that has been used in traditional Ayurvedic medicine for
   centuries. Studies have shown that Bacopa monnieri can improve memory and learning
   abilities, particularly in older adults.
   In one study, Bacopa monnieri showed modest improvements in study participants with
   memory loss, while another found using an extract of the herb improved spatial working
   memory and encouraged the growth of new neurons in an animal model.
3. Caffeine
   Caffeine is a stimulant commonly found in coffee, tea, and energy drinks. It can improve
   alertness and concentration. Research suggests that a delicious cup of joe can also
   enhance memory.
   The findings of one study suggest caffeine has a specific benefit for memory during
   students’ “non-optimal time of day”—early morning. These findings have real-world
   implications for students taking morning exams.
   A review of studies finds chronic treatment with caffeine was shown to be effective in
   preventing β-amyloid production and memory deficits in experimental models of
   Alzheimer’s disease.
   However, it’s essential to keep in mind that too much caffeine can lead to negative side
   effects, such as anxiety and insomnia.
4. Ginkgo Biloba
   Ginkgo biloba is an herb that has been used in traditional Chinese medicine for
   centuries. It’s believed to improve blood flow to the brain, which could enhance memory
   and cognitive function.
   A randomized, double-blind crossover study found that two tablets of Gingko biloba
   extract taken daily over 14 days extract improved cognitive processing during working
   memory tasks. Each tablet contained the equivalent of 2 grams of dry leaf and was
   standardized to provide 10.7 milligrams of ginkgo flavonol glycosides and 2.7 milligrams
   of ginkgolides and bilobalide.
   A review of studies that investigated Ginkgo biloba extract EGb 761, a standardized form
   of the plant extract, found that EGb 761 at 240 milligrams a day can stabilize or slow
   decline in cognition in participants with cognitive impairment and dementia.
   Ginkgo biloba is considered safe and well-tolerated. The maximum recommended dose
   for ginkgo extract is 240 milligrams a day. It can have mild adverse effects that include
   headaches, heart palpitations, gastrointestinal upset, constipation, and allergic skin
   reactions.
5. L-Theanine
   L-theanine is an amino acid commonly found in green tea and mushrooms. It can
   enhance relaxation and reduce stress, which may improve cognitive function, including
   memory.
   Researchers found middle-aged participants who took a single dose of l-theanine (100.6
   mg) experienced improved reaction time in attention tasks and an increased number of
   correct answers, as well as a decreased number of omission errors in working memory
   tasks.
   An investigation of elderly people with normal or slight cognitive dysfunction, who were
   given powdered green tea containing a high theanine concentration (about 47.5 mg)
   experienced a significantly lower decline in cognitive function compared to a placebo
   group.
6. Vitamin B12
   Vitamin B12 is an essential vitamin that plays a crucial role in brain health and cognitive
   function. It is found in animal products, such as meat, fish, and dairy.
   A cross-sectional, multicenter study of patients with minimal cognitive impairment
   assessed for vitamin B12 levels to identify those deficient in the vitamin. Those patients
   were then given B12 replacement therapy, and of 202 patients included in the study, 84
   percent reported marked symptomatic improvement.
   Another study found that vitamin B12 combined with vitamin B9 (folate) can prevent
   hyperhomocysteinemia, which is associated with increased Alzheimer’s disease risk.
   Different foods containing vitamin B12.
7. Rhodiola Rosea
   Rhodiola rosea is an herb that has been used in traditional medicine for centuries. It is
   believed to enhance cognitive function, including memory.
   A systematic review and meta-analysis of studies concluded that Rhodiola rosea can
   improve learning and memory function, through factors that include its antioxidant and
   anti-inflammatory effects that improve coronary blood flow, and cerebral metabolism.
   Other research finds that this plant has dual actions of cognitive stimulation and
   emotional calming that benefit cognitive and memory performance, and help long-term
   preservation of brain functions.
8. Creatine
   Creatine is a compound commonly used by athletes to improve performance. Research
   suggests that it can also enhance cognitive functions, including memory.
   A systematic review of randomized controlled studies finds evidence that short-term
   memory and intelligence/reasoning are improved in people who take creatine.
   Other researchers concluded that creatine supplementation has the potential to improve
   cognitive processing, especially in conditions like aging and Alzheimer’s disease. But
   they emphasized that “the optimal creatine protocol able to increase brain creatine levels
   is still to be determined.”
   Creatine is often found in some sports supplements.
9. Phosphatidylserine
   Phosphatidylserine is a phospholipid that is found in high concentrations in the brain. It
   is believed to enhance cognitive function, including memory.
   A review of 127 studies concluded that phosphatidylserine is absorbed efficiently in
   humans, crosses the blood-brain barrier, and supports cognitive functions that include:
   The formation of short-term memory
   Consolidation of long-term memory
   Ability to create new memories
   Ability to retrieve memories
   In research involving 51 patients meeting clinical criteria for probable Alzheimer’s
   disease, patients were treated for 12 weeks with 100 milligrams of animal-derived
   phosphatidylserine or a placebo. Those receiving phosphatidylserine showed improved
   cognition compared to the placebo group. The difference was most apparent in patients
   with less severe cognitive impairment.
10. Ginseng
    Ginseng is one of the best-known plants used in ancient Chinese medicine and comes in
    many varieties. American and Korean ginseng have both shown beneficial effects on
    brain function.
    A double-blind, placebo-controlled, crossover-design study looked at 52 healthy, middle-aged volunteers given either 200 milligrams of American ginseng or a placebo to find
    that American ginseng can “acutely benefit” working memory.
    Another study looked at whether Korean red ginseng (KRG) could increase the amount
    of gray matter in our brains to increase our mental abilities. After eight weeks of KRG
    supplementation, researchers observed a significant increase in gray matter volume
    compared to the placebo group. The KRG group also showed greater enhancement in
    cognitive scores.
    Keep in mind that you should check with your doctor before using herbs or supplements
    to make sure you’re using the right dose and that it won’t cause problems with any
    medications you’re currently using.
    Lifestyle Factors That Affect Memory
    “Research indicates that the most powerful strategies for better overall brain health, as
    well as cognition, are prioritizing adequate sleep, getting regular exercise, eating a diet
    rich in diverse whole foods, and engaging in stress-mitigating exercises,” Dr. Austin
    Perlmutter, a board-certified internal medicine physician and senior director of clinical
    and scientific innovation at Big Bold Health, told The Epoch Times.
    “Of these interventions, taking steps to improve your sleep quality may be most likely to
    have an immediate benefit to your memory,” noted Perlmutter, who is also a NY Times
    bestselling author.
    Dr. Theodore Strange, chair of medicine at Staten Island University Hospital, part of
    Northwell Health in New York, said ways to improve recall ability and important
    information include:
    Writing information down
    Repeating important information to one’s self
    Attaching meaning to what you need to remember
    He added that we should also avoid distractions like noise or poor lighting when trying
    to memorize things and that attaching information to a mnemonic or song will improve
    recall.
    Diet can also play a big role in how well we can recall information.
    “Research tells us that a diet rich in highly processed foods and added sugar may
    translate into an increased risk for memory impairment in the context of cognitive
    impairment and dementia,” said Perlmutter.
    On the other hand, the Mediterranean diet and the MIND diet have been linked to lower
    risk for developing memory impairment regarding the prevention of Alzheimer’s disease,
    he noted.
    “Both the Mediterranean diet and MIND diets emphasize eating more minimally
    processed foods, including fruits, vegetables, fish, nuts, olive oil, whole grains, and the
    minimization of added sugar,” Perlmutter noted.