Phosphatidylcholine Benefits Include Improving Memory
The mineral phosphatidylcholine can drastically reduce cognitive decline, research suggests. This link in diet and dementia comes from a 2019 study that analyzed 2,500 men in Finland. The results, published in the American Journal of Clinical Nutrition, show a 28% lower chance of dementia in men who consumed high amounts of phosphatidylcholine. A wide range of research validates this finding in women, as well.
Memory Supplements With Potential
Although there are a variety of “brain boosters” on the market — many chockfull of multiple substances — most are lacking research to support their memory-enhancing claims.
Ginkgo biloba is one that shows more promise than many others and is commonly used in Europe for a type of dementia resulting from reduced blood flow, Lausier says. “Ginkgo biloba tends to improve blood flow in small vessels.”
“A couple of meta-analyses and systematic reviews show that ginkgo biloba is helpful for dementia in about the same range as drugs being pushed very heavily to treat Alzheimer’s,” says Adriane Fugh-Berman, MD, an associate professor in the complementary and alternative medicine Master’s program of the department of physiology and biophysics at Georgetown University School of Medicine.
Unfortunately, that’s not all that successful, she adds. Ginkgo doesnât seem to help prevent dementia. But in people who already have dementia, it may either improve symptoms or stabilize symptoms so that they donât get worse. In addition, some but not all studies show benefits in mood, alertness, and mental ability in healthy people who take ginkgo. More research needs to be done to be certain about these effects.
Here are a few other memory supplements that may also have some potential, but require much more study:
Memory Supplements: Take The Next Step
If memory improvement is your main objective, you will do well to use a supplement that contains substances on this list.
You can start with either a single-ingredient supplement or find a proprietary blend that contains several of these proven ingredients.
Keep in mind that just because a product is marketed as a brain supplement does not mean it contains ingredients that can actually help your memory.
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Mind Lab Pro is the brain supplement we recommend because, by boosting your brain health, it can help you:
- Improve your mental clarity and focus.
- Boost your memory and your ability to learn.
- Increase your capacity to think critically, solve problems, and make decisions.
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How To Improve Your Memory
There are many indicators of memory trouble, including forgetting simple things like someones name or birthday, losing track of where you placed items, or simply having trouble concentrating on various tasks. Thankfully, there are some things you can do to improve your memory naturally so that youre still able to remember and concentrate on the important things in life. Here are some ways to improve your memory to keep your brain strong
B Vitamins And Brain Function
The eight B vitamins are a group of water-soluble vitamins that are involved in various cellular functions throughout the body. As a group, they contribute to brain health by supporting reactions involved in energy production, synthesis and repair of DNA and RNA, methylation, and production of multiple signaling molecules and chemicals used by the nervous system.
A systematic review of individuals over 40 years old without dementia found that taking B vitamins, including B6 , B9 , and B12 , for at least three months improved episodic memory and global cognition. Research suggests that for individuals deficient in one or more of the B vitamins, supplementing with a B-complex supplement may be more beneficial for brain health than using isolated vitamin supplements.
Learn about the key vitamins that can help boost your brain health.
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Strategies To Try Instead
Do a brain workout. Enhancing reasoning and memory abilitieslearning a new language, for instancemight help delay or slow decline. A 10-year trial found that such training can help increase cognitive processing speed and sharpen reasoning skills.
Exercise your body. In 2011, one study estimated that one million cases of Alzheimers disease in the U.S. were due to sedentary lifestyle. Several studies have found that physical activitywalking, weightlifting, yoga, or tai chi, for examplemay delay or slow cognitive decline but not prevent it.
Manage blood pressure.Lowering blood pressure dramatically reduces the risk of heart disease and stroke, which are risk factors for memory loss.
Editor’s Note: This article also appeared in the March 2018 issue of Consumer Reports On Health.
I’m a former scientist, using words and an audio recorder as my new research tools to untangle the health and food issues that matter most to consumers. I live in Brooklyn, N.Y., where I cook as much as possible. You can find me in the grocery aisle scrutinizing the fine print of every food item I put into my cart. Follow me on Twitter .
The 10 Best Supplements For Memory You Should Take
Supplements that will improve and prolong your memory workings. Considerable research shows supplements improve memory.
There are supplements that attribute to the betterment of memory. Including Vitamin B, Vitamin E, Omega 3, Ginseng, and others. Although, found in natural sources like fruits and vegetables – supplements aid in boosting life cycles of memory. Consult your physician for further understanding and reliability.
âItâs no secret that the supplement market is filled with false or misleading claims, though that doesnât mean all of these ability-enhancing pills are bogus.
Presuming that youâre using a genuine product, avoiding poorly-synthesized compounds or downright counterfeits, you can see benefits by taking supplements.
However, there is still the risk of throwing too much money at synthetic compounds when it would be better spent on foods naturally rich in those very same nutrients. The trick is knowing when you need them, which ones to take, and being aware of what supplements can do for you.
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The Best Memory Supplements For Seniors Top 10 List
You may be asking yourself, What are nootropics anyway?.
Nootropics are basically any substance that can improve your mental capacities without any negative side effects.
If you would like to know more about nootropics in general, I recommend you read my article on the subject.
Based on the reading Ive done, these are my Top 10 individual nootropics for seniors:
- B-Vitamins facilitate energy metabolism by acting as catalysts in enzymatic reactions. Vitamins B6, B9, and B12 are crucial to DNA/RNA synthesis, as well as neurotransmitters and nerve tissues.
- Bacopa Monnieri prevents acetylcholine from breaking down, thereby enhancing the effects of CDP choline. Bacopa also acts as a vasodilator and protects brain cells from free radical damage.
- CDP Choline provides 2 important nutrients to the brain Choline and Cytidine.
- Choline is a precursor to acetylcholine, the first neurotransmitter ever discovered. It improves focus, memory, learning ability, motivation, and alleviates fatigue.
- Cytidine is a precursor to uridine, which aids in the repair and maintenance of brain cell membranes. Improves working memory and focus.
Youre free to take any combination of these solo nootropics to improve your memory and brain health.
Vitamin B12 Deficiency Is A Common Concern
If your memory is poor or youre in a constant state of brain fog, you may have a vitamin B12 deficiency.
B12 is one of the most common vitamin deficiencies an estimated 40% of adults are deficient.
Vitamin B12 deficiency is a serious matter and should not be taken lightly.
This may be the most important of the B vitamins for memory and overall brain function.
A chronically low B12 level can lead to a wide spectrum of neurological disorders, including:
- cognitive decline
It can ultimately cause brain atrophy and shrinkage, and thats as harmful as it sounds.
Two particularly high-risk groups are seniors, who often have poor B12 absorption, and vegetarians, since B12 is found almost exclusively in animal products.
If you are a vegan, be aware that more than 90% of vegans are B12-deficient.
Dr. Pat | Be Brain Fit
This is the way they occur together in nature and work synergistically in food.
However, if your B12 level is low, its recommended you take a B12 supplement to bring your levels back to normal quickly.
Best Food Sources of B Vitamins
Green leafy vegetables, legumes, fruit, eggs, fish, poultry, bananas, carrots, spinach, peas, and potatoes.
Vitamin B12 can be found in all animal products meat, fish, poultry, eggs, and dairy.
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What The Experts Say Are The Best Supplements For Your Brain
What Experts Say Are The Best Supplements For Your Brain
Maintaining optimal brain health encompasses several areas of self-care, including adhering to a healthy diet and lifestyle, managing stress and socializing regularly. Taking dietary supplements can help promote brain health, but how will consumers know which supplements are worth the investment?
Sleep Better For Mental Clarity
Its common knowledge that when we dont sleep well, we have trouble focusing and remembering things. But why?
Scientists at Boston University recently conducted a study where they found that the brain cleans itself as we sleep.
Essentially, cerebrospinal fluid runs through the glymphatic system in rhythm with our pulse.
This action flushes out toxins and waste materials.
The end result is better mental function.
We also know that regular exercise helps prevent insomnia, encourages more regular sleep patterns, and improves quality of sleep.
Generally speaking, we should all try and get 7-9 hours of sleep a night.
Research has also revealed that it doesnt matter what time of day you exercise, itll help you sleep better.
However, the intensity and duration of exercise are both significant factors. You know what Im going to say.
The longer and harder you work out, the higher quality zzzs youll get to enjoy every night.
So whatever youre chosen activity, you dont have to kill yourself, but you should jump into it with gusto!
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The Best Supplements For Your Brain
Medical experts maintain that several dietary supplements and vitamins are considered an important part of a brain-healthy diet. One such expert, Dr. Richard Isaacson, Harvard-trained neurologist and author of the book, Alzheimers Treatment, Alzheimers Prevention, recommends several supplements for your brain, including:
- B Complex Vitamins
- Vitamin D
How To Boost Your Brainpower With 3 Supplements
Who doesnt want a healthier brain one thats quick, focused, and ready to tear it up at trivia night? Fortunately, there are plenty of paths to brain health. Proper diet is one fresh fruits and veggies, whole grains, and natural proteins while regular exercise and social outings are some others. But what if youre looking for a little boost? Are there supplements for brain health? Short answer: Yes.
Supplements provide a variety of nutrients, including isolated quantities of specific vitamins, minerals, herbs, and probiotics. In other words, theyre specifically made to fill in what your diet might be missing. If that sounds too good to be true, thats because its not as simple as stocking up. Just like with anything you put in your body, its important to stay informed, both to maximize the results and to protect your health.
For example, the Food and Drug Administration doesnt require supplement labels to disclose how their products interact with other drugs, which could lead to unintended side effects or irritations without proper physician guidance. Additionally, overdosing on vitamins is possible and, in some cases, can be toxic.
Before considering supplements of any kind, talk to your doctor to determine not only what nutrients and doses will support your specific needs, but also whether you even need them in the first place.
Supplement-free brain boosters
3 essential nutrients for brain health
Omega-3 fatty acids
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The Memory Health Supplement
Memory Health® is a brain health and memory support supplement that contains ingredients shown to improve memory and cognition and stave off neurodegenerative disorders. Memory Health® was developed by scientists looking at how nutrition plays an essential role in the brains health. The supplements contain carotenoids and Omega-3 fatty acids .
Carotenoids are plant pigments found on leafy vegetables such as spinach, while DHA can be obtained from fish oil. They help neutralize harmful free radicals, which can lead to the breakdown of healthy cells in your body. These three antioxidants also reduce oxidative stress on the brain by helping minimize inflammation.
Memory Health®, unlike other brain supplements, was developed following over 20 years of scientific research on supplemental carotenoids. The supplement has been tested in clinical trials for people with Alzheimer’s disease and healthy brains and showed significant improvements to the health of everyone who took it daily over twelve months, as published by the Journal of Alzheimers Disease.
Possible Mechanisms Beyond The Antioxidant Function
The cognitive decline observed during ageing and in AD is associated with increased oxidative stress , which may be partially responsible for the time-dependent accumulation of cellular damage , which ultimately leads to neuronal death and neurodegenerative disorders. Being a potent antioxidant vitamin and essential to life, vitamin E has stimulated researchers to investigate how it affects the cognitive decline that is observed in pathological conditions and during normal ageing. However, the biological relevance of vitamin E goes beyond antioxidant activity. Recently, new functions were associated with vitamin E, including its role in signaling, membrane fluidity and gene regulation.
Vitamin E regulates the activity of multiple signal transduction enzymes whose activities consequentially affect gene expression . For example, -tocopherol inhibits the activation of the protein kinase C by preventing its phosphorylation , as well as its localization to the membrane . Moreover -tocopherol was shown to enhance the protein phosphatase 2A activity, an enzyme that is implicated in AD-pathophysiology . Other enzymatic activities are also modified by vitamin E, with consequential effects on cell proliferation inflammation and cellular adhesion . Microarray data from rodent studies showed that vitamin E also regulates the expression of specific genes related to oxidative stress, muscles structure, cholesterol metabolism, amongst others .
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Regular Exercise Increase Your Cerebral Blood Flow
Studies have shown again and again that regular exercise improves memory and helps maintain mental capacities.
One obvious advantage is that it increases blood flow to the brain. This allows more oxygen and nutrients to reach our brain cells.
In addition, exercise encourages the release of neurotransmitters like dopamine, norepinephrine, and serotonin.
This not only improves mental clarity and function, but gives us a mood boost, and a more positive outlook on life.
There are 2 things I want to make note of here:
In order to see the benefits you want to enjoy, you need to get your heart pumping! Whole body activities are the best.
Motivation is also a key ingredient that most people overlook when committing to a new exercise regime.
They force themselves to go to the gym, even though theyre bored or hate it, and then after a few months they stop going.
If you like golf. Go golfing! If you like swimming, do it! And if you can join a group for your chosen activities, even better!
You might have days where youre feeling a bit lazy, but once your friends give you a call or knock on the door, you cant say no! You have to go!
Thats why motivation is so important to staying consistent with your routine. It can sabotage your efforts, or it can be your saving grace.
So in a nutshell, exercise improves our physical and mental health. It also helps prevent issues like heart disease, diabetes, stroke, brain fog, and depression.
Vitamins For Memory Loss
Memory lapses can catch aging women off guard, wondering if their difficulties with remembering are temporary slips of mind or symptomatic of a more advanced health condition, like dementia. Therefore, before taking drastic measures, they may feel inclined to supplement with memory loss vitamins.
Continue reading to learn about some of the most common, research-backed vitamins for memory loss as well as what you can do to further boost cognitive abilities during menopause.
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What Should You Be Reading
So, what should you be reading? The short answer is: Whatever you can get your hands on.
There was a time when remote regions had to rely on librarians traversing the mountains with books stuffed in saddlebags. But thats hardly the case today. Just about everyone can access vast libraries contained in cellphones and tablets.
If youre pressed for time, devote a few minutes daily to a blog on a niche topic. If youre looking for an escape, fantasy or historical fiction can transport you out of your own surroundings and into another world altogether.
If youre on a career fast-track, read nonfiction advice offered by someone whos already arrived. Consider it a mentorship you can pick up and put down when it suits your schedule.
One thing to note: Dont read solely on a device. Flip through print books, too.
Studies have shown repeatedly that people who read print books score higher on comprehension tests and remember more of what they read than people who read the same material in a digital form.
That may be, in part, because people tend to read print more slowly than they read digital content.
What Vitamins Are Good For The Brain
Your central nervous system , made up of the brain and spinal cord, relies on essential nutrients to support normal cognitive function and brain health. Consuming these nutrients in your diet or as dietary supplements may help maintain cognitive function and prevent conditions such as dementia. The following is an overview of what vitamins are good for brain health below.
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