As we age we probably expect to have memory loss problems because of decrease in brain activity. However, memory loss and diseases such as Alzheimer’s are more prominent in young people and these can be attributed to change in lifestyle and our dietary routines. The brain is one of complex body organs and they need to be boosted from time to time. The cognitive functioning can be improved with the increased intake of vital nutrients and fatty acids that are shown to promote memory and learning. Vitamins for memory is the way to make that needed boost.

There are various ways that you can get these crucial vitamins to boost your memory. Medication is one of the ways and being dependent on the pills can have various side effects. Natural sources of getting these vitamins is one of the safest ways to ensure you do not get any side effects [1]. Here are some vitamins for memory:

Vitamin B

Vitamin B group is considered to be a very important on your brain health. Vitamin B12 deficiency may cause brain fog and memory loss. Most of the people who experience a vitamin B12 are people who are vegetarian. Vitamin B12 is naturally found in animal products and vegans can be recommended to take supplements of these vitamins for memory [2].

The brain and nerve tissues contain a lot of thiamine which is a form of vitamin B. A deficiency of this vitamins for memory can cause fatal memory disorder such as Korsakoff syndrome which is more common in alcoholics and people suffering from certain diseases. You can naturally get most of the vitamins in group B from eggs, red meat, crab, shellfish, cheese, and liver among many others.

Vitamin K

This vitamin isn’t the most exiting one but it is an important vitamin for memory because of its function in the brain. This vitamin ensures that calcium is put where it is supposed to go and not deposited in your arteries while the same time protecting you from blood clots [3]. It helps also to speed up brain function and this helps improve word memory in old age, which is a big problem to most elderly people.

People taking anti-cholesterol or antibiotics pills are at a higher risk of experiencing vitamin K deficiency. This is because some of vitamin K is created in the gut. However, caution should be taken when you are under blood thinning medication.

Vitamin D

When you talk about vitamins for memory you cannot leave vitamin D out of the picture. It is acquired from sunlight when your skin is exposed to the sun. The vitamin has numerous benefits to the brain and this helps out with memory aspect of the brain. During the winter it can be hard to get vitamin D from the sun and this can result in its deficiency. There are some foods that are rich in vitamin D such as fish, eggs, and beef liver among other foods [4].

Studies indicate that vitamin D can help with age-related cognitive degeneration. Neurotransmitters play a significant role when it comes to learning and memory and vitamin D can accelerate the biological mechanisms of their renewal and recycle. This process promotes enhanced neurons ability to receive and process signals that may be linked with memory [5].

Folic Acid

Folic acid is known for its tremendous health benefits such as preventing strokes and heart attacks but what most people do not know is that this type of vitamin B can reduce the risk of memory loss that is attributed to old age. There are numerous natural sources of folic acid such as spinach. Folic acid is usually stored in the liver and liver damage can cause deficiency. This indicates how lifestyle behaviors can affect our memory in the long term [6].

Vitamin E

Vitamin E is a compound that naturally occurs in 8 forms and they are the best vitamins for memory. Various research suggests the importance of vitamin E for cognitive health and this includes memory and learning. The supply of oxygen in the brain is enhanced by increased vitamin E intake. Vitamin E deficiency can cause the increased risk of brain diseases such as Alzheimer’s and even stroke. Plant oils, kale, spinach, avocado, pine nuts, and broccoli are some of the foods that are rich in vitamin E. Changing your diet routines to incorporate these foods is likely to boost your memory even in your old age.

Vitamin E works best when combined with other vitamins such as vitamin C.

Vitamin C

Vitamin C can improve the cognitive functioning by improving your IQ, memory, and other functions. It is responsible for making neurotransmitters which can affect your mind and mood. However, taking too much of this vitamin can result in some health problems. Foods rich in vitamin C include kiwi fruit, melons, berries, papaya, mango, and citrus fruits.

Vitamins are great for memory and protecting the brain from memory-related diseases. They should be taken in a combined form to be more effective and in their natural state to avoid any side effects that may accrue from the dependence and extended periods of usage. There are vitamins such as vitamin A should be consumed but not in large amounts because they can set back your brain. They come in two forms and that is carotenes and retinol. Vitamin A can be great for improving vision but it can decrease the amount of neurons that are being created which may lead to depression.

 

References:

[1]     “NHS Choices,” [Online]. Available: http://www.nhs.uk/conditions/memory-loss/Pages/Introduction.aspx. [Accessed 29 December 2016].

[2]     D. Alban, “BE BRAIN FIT,” [Online]. Available: https://bebrainfit.com/best-vitamins-for-memory/. [Accessed 29 December 2016].

[3]     S. Daniells, “Nutra,” 25 September 2013. [Online]. Available: http://www.nutraingredients-usa.com/Research/Important-study-Vitamin-K-shows-benefits-for-memory. [Accessed 29 December 2016].

[4]     “Health AliciousNess,” [Online]. Available: https://www.healthaliciousness.com/articles/high-vitamin-D-foods.php. [Accessed 29 December 2016].

[5]     D. Gutierrez, “Natural News,” 06 November 2014. [Online]. Available: http://www.naturalnews.com/047536_vitamin_D_memory_brain_cell_function.html. [Accessed 29 December 2016].

[6]     H. Cass, “Life enhanced,” [Online]. Available: http://www.life-enhancement.com/magazine/article/1821-folic-acid-improves-memory-in-the-elderly. [Accessed 29 December 2016].