Memory is a vital cognitive function that allows us to store, retain, and retrieve information—skills essential for learning and daily life. As people age or face various cognitive challenges, memory can begin to decline. Fortunately, there are several herbs, vitamins, and supplements that have shown promise in supporting and enhancing memory and other cognitive functions. Here are 10 scientifically supported herbs and supplements that may help boost memory:

1. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, as well as nuts and seeds, are essential for brain health.

A systematic review of 14 studies suggests that omega-3s could serve as a preventive or therapeutic tool for cognitive decline in older adults. A 2016 study published in the Journal of Alzheimer’s Disease also found that omega-3s have positive effects on memory functions in healthy older adults.

2. Bacopa Monnieri

Bacopa monnieri, an herb used in Ayurvedic medicine, is known for its memory-enhancing properties. Research has shown that bacopa can improve memory and learning abilities, particularly in older adults.

One study demonstrated modest improvements in participants with memory loss, while another found that it helped improve spatial working memory and encouraged the growth of new neurons in animal models.

3. Caffeine

Commonly found in coffee, tea, and energy drinks, caffeine is a stimulant that can enhance alertness and concentration. Research also suggests caffeine may improve memory, especially during non-optimal times of the day, such as early mornings.

Some studies also indicate that chronic caffeine consumption can prevent beta-amyloid production and memory deficits. However, excessive caffeine intake can lead to anxiety and insomnia, so moderation is key.

4. Ginkgo Biloba

Ginkgo biloba, a staple in traditional Chinese medicine, is believed to improve blood flow to the brain, thereby enhancing memory and cognitive function. A review of studies have shown that standardized extracts like EGb 761 can stabilize or slow cognitive decline in those with cognitive impairment and dementia. Ginkgo biloba is generally well-tolerated, but it can cause mild side effects such as headaches or digestive issues at higher doses.

5. L-Theanine

L-theanine, an amino acid found in green tea and mushrooms, is known for its relaxing effects, which can indirectly support cognitive function. Studies show that a single dose of L-theanine can improve reaction times and working memory, particularly when combined with caffeine. Research on elderly individuals with mild cognitive dysfunction also suggests that L-theanine may help slow cognitive decline.

6. Vitamin B12

Vitamin B12 is crucial for maintaining brain health and cognitive function. It’s found in animal products like meat, fish, and dairy. Research shows that B12 deficiency is common in patients with minimal cognitive impairment, and supplementation can lead to significant improvement in symptoms. Combining B12 with vitamin B9 (folate) can help prevent conditions associated with a higher risk of Alzheimer’s disease.

7. Rhodiola Rosea

Rhodiola rosea is an adaptogenic herb believed to enhance cognitive function, including memory. A meta-analysis of studies concluded that Rhodiola rosea could improve learning and memory due to its antioxidant and anti-inflammatory effects, which enhance cerebral metabolism and blood flow. Additional research suggests that the herb can stimulate the brain and improve cognitive performance.

8. Creatine

Primarily known for its use among athletes to improve performance, creatine also shows potential for enhancing cognitive functions, including memory.

Studies indicate that creatine supplementation can improve short-term memory and reasoning skills. It is particularly beneficial in aging and in conditions like Alzheimer’s, although the optimal dosage for brain benefits is still under research.

9. Phosphatidylserine

Phosphatidylserine is a phospholipid abundant in the brain, essential for cognitive functions such as the formation and retrieval of memories. A review of 127 studies shows that phosphatidylserine is efficiently absorbed by the brain and can improve cognitive performance, especially in those with mild cognitive impairments. It supports the creation of short-term and long-term memory, and overall cognitive health.

10. Ginseng

Ginseng, a well-known herb in ancient Chinese medicine, has multiple varieties like American and Korean ginseng that benefit brain function. Research shows that American ginseng can enhance working memory, while Korean red ginseng has been found to increase gray matter volume in the brain, leading to improved cognitive abilities and memory retention.

Lifestyle Factors That Affect Memory

In addition to using herbs and supplements, lifestyle factors play a crucial role in memory and overall cognitive health. According to experts, prioritizing adequate sleep, regular exercise, a diet rich in whole foods, and engaging in stress-reducing activities are fundamental for brain health. For example, the Mediterranean and MIND diets, which emphasize minimally processed foods and low sugar intake, have been linked to a reduced risk of cognitive decline and Alzheimer’s disease.

Using these 10 herbs and supplements as part of a holistic approach, combined with healthy lifestyle habits, may help boost memory and support cognitive health as we age. Always consult with a healthcare professional before starting any new supplement regimen to ensure safety and compatibility with any existing medications.