Vitamins to boost memory are big sellers today, and for good reason. According to the US Centers for Disease Control, one in 9 Americans aged 45 and older say they are experiencing memory loss.1
The good news is that having occasional or even frequent memory lapses does not necessarily lead to dementia. Rather, such lapses can be caused by nutritional deficiencies that can be addressed with brain-boosting vitamins.
Here are 4 vitamins proven to boost memory as you age.
Folate as a Best Brain Supplements for Adults
Folate or folic acid is a water-soluble B-vitamin. Folate (Vitamin-B-9) is crucial for proper brain function. Though commonly thought of as an important prenatal vitamin to reduce the risk of defects in the brain and spine, folic acid is important for proper functioning of the nervous system for all ages.2 In fact, numerous studies show a correlation between folate deficiency and mental symptoms, such as depression, cognitive decline and even Alzheimer’s disease.3 , 4
Folate is present in a wide variety of foods, especially dark green leafy vegetables. Nuts, seafood, eggs, and liver, and dairy products also contain impressive amounts of folate. You can also get folate by taking folic acid supplements.
However, it can be difficult to get enough folate through diet, as food processing and cooking destroy most of the folate activity. Plus, many people lack the enzyme necessary to absorb folate. To get enough folate, you’ll need to find a vitamin supplement that contains the most absorbable form of folate on the market.
Best Brain Supplements For Adults & Omega-3 Fatty Acids
Omega-3s are polyunsaturated fatty acids shown to be crucial for brain health. The two types of Omega-3 fatty acids most closely associated with memory are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
A study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association indicates that taking 900 mg of DHA for 6 months may improve memory in older adults with mild cognitive impairment. Another study in Neurology showed a correlation between low DHA levels and memory impairment in otherwise healthy adults without dementia. Further, low levels of DHA and all other omega-3 fatty acids, such as EPA, have been linked to memory deficits. 5 , 6