10 Herbs and Supplements That Help Boost Memory: Current Studies

10 Herbs and Supplements That Help Boost Memory: Current Studies
(Jinning Li/Shutterstock)
George Citroner
3/2/2023
Updated:
3/24/2023
0:00
Storing, retaining, and retrieving information are essential cognitive functions. However, as one ages or faces various cognitive challenges, memory may start to decline. Fortunately, there are many cognition enhancers, vitamins, and other supplements that can boost memory and other cognitive functions.

1. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that play a vital role in brain health and cognitive function. They’re found in fatty fish, such as salmon and mackerel and in nuts and seeds.
A systematic review of 14 studies concluded that omega-3s could be used as a preventive or therapeutic tool for cognitive decline in older 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. (Tatiana Bralnina/Shutterstock)
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. (Tatiana Bralnina/Shutterstock)

2. Bacopa Monnieri

Bacopa monnieri is an herb that has been used in 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 that using an extract of the herb improved spatial working memory and encouraged the growth of new neurons in an animal model.
Bacopa monnieri. (AmyLv/Shutterstock)
Bacopa monnieri. (AmyLv/Shutterstock)

3. Caffeine

Caffeine is a stimulant commonly found in coffee, tea, and energy drinks. It can improve alertness and concentration, and research suggests that it can also enhance memory.
The findings of one study suggest that 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 that chronic treatment with caffeine was shown to be effective in preventing beta-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.

(Shutterstock)
(Shutterstock)

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 ginkgo biloba extract taken daily over 14 days improved cognitive processing during working memory tasks. Each tablet contained the equivalent of two 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 per day can stabilize or slow decline in cognition in participants with cognitive impairment and dementia.
Ginkgo biloba. (v.apl/Shutterstock)
Ginkgo biloba. (v.apl/Shutterstock)
Ginkgo biloba is considered safe and well-tolerated. The maximum recommended dose for the extract is 240 milligrams per day. It can have mild adverse effects such as 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 that middle-aged participants who took a single dose of L-theanine (100.6 mg) experienced improved reaction time in attention tasks and provided more correct answers and made fewer omission errors in working memory tasks.
In one study, 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 with a placebo group.
(5 second Studio/Shutterstock)
(5 second Studio/Shutterstock)

6. Vitamin B12

Vitamin B12 plays a crucial role in brain health and cognitive function. It’s found in animal products, such as meat, fish, and dairy.
A cross-sectional, multicenter study of patients with minimal cognitive impairment identified patients 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. (Tatjana Baibakova/Shutterstock)
Different foods containing vitamin B12. (Tatjana Baibakova/Shutterstock)

7. Rhodiola Rosea

Rhodiola rosea is an herb that has been used in traditional medicine for centuries. It’s 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, in part because of its antioxidant and anti-inflammatory effects, which improve coronary blood flow and cerebral metabolism.
Other research finds that the plant calms emotions and stimulates the brain, which improve cognitive and memory performance and long-term preservation of brain functions.
Rhodiola rosea. (Lukas Juocas/Shutterstock)
Rhodiola rosea. (Lukas Juocas/Shutterstock)

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 and reasoning are improved in people who take creatine.
Other researchers concluded that creatine supplementation has the potential to improve cognitive processing, especially in conditions such as 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 sports supplements. (RHJPhtotos/Shuttterstock)
Creatine is often found in sports supplements. (RHJPhtotos/Shuttterstock)

9. Phosphatidylserine

Phosphatidylserine is a phospholipid that’s found in high concentrations in the brain. It’s 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:
  • Formation of short-term memory
  • Consolidation of long-term memory
  • Creation of new memories
  • Retrieval of 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 with the placebo group. The difference was most apparent in patients with less severe cognitive impairment.
(luchschenF/Shutterstock)
(luchschenF/Shutterstock)

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 of 52 healthy, middle-aged volunteers given either 200 milligrams of American ginseng or a placebo found 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 the brain to improve mental abilities. After eight weeks of KRG supplementation, participants showed a significant increase in gray matter volume compared with 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 that you’re using the right dose and that it won’t cause problems with any medications you’re currently using.

Fresh ginseng. (Shutterstock)
Fresh ginseng. (Shutterstock)

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, senior director of clinical and scientific innovation at Big Bold Health, and New York Times bestselling author, 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.”

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 oneself
  • Attaching meaning to what one needs to remember
He noted that we should also avoid distractions such as noise and poor lighting when trying to memorize things and that attaching information to a song or other mnemonic 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,” Perlmutter said.

On the other hand, the Mediterranean diet and the MIND diet have been linked to lower risk of 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 said.

George Citroner reports on health and medicine, covering topics that include cancer, infectious diseases, and neurodegenerative conditions. He was awarded the Media Orthopaedic Reporting Excellence (MORE) award in 2020 for a story on osteoporosis risk in men.
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