Overview
Dr. Tracey Marks reviews five evidence-based supplements that support memory and cognitive health, highlights three supplements to avoid, and offers practical guidance for adding supplements effectively.
Importance of Memory and Cognitive Health
- Memory aids not just recall but learning, focus, emotional regulation, and decision-making.
- Sleep, exercise, and nutrition are foundational to brain health; supplements can provide additional support.
Top 5 Supplements for Memory Support
Omega-3 Fatty Acids (DHA & EPA)
- DHA is crucial for brain cell membrane health and communication between neurons.
- EPA helps regulate inflammation, impacting memory and focus.
- Optimal dose: 1000–2000 mg/day of combined DHA and EPA, with more DHA for memory.
- Seek products specifying DHA/EPA content, molecularly distilled, and in triglyceride form.
- Plant-based option: algae oil; typically requires higher doses, check labels for content.
Citicoline (CDP-Choline)
- Supports production of acetylcholine, essential for learning and memory.
- Enhances brain energy metabolism.
- Studies support benefits for older adults and those with mild cognitive impairment.
- Standard dose: 250–1000 mg/day; mostly well-tolerated, rare mild side effects possible.
Vitamin D
- Impacts memory, cognitive speed, and mood via brain-based receptors.
- Deficiency is common and linked to memory decline.
- Blood testing recommended before supplementing; typical maintenance dose: 1000–2000 IU/day D3.
- Magnesium is needed to activate vitamin D; ensure adequate intake.
B Vitamins (B6, B9/Folate, B12)
- Work together to lower homocysteine and support brain health.
- Deficiencies can cause forgetfulness, brain fog, and mood changes.
- B12 needs stomach acid; older adults, vegetarians, and vegans are at higher risk of deficiency.
- Preferred forms: methylfolate (B9), methylcobalamin (B12) for better absorption.
Magnesium L-Threonate
- Only form shown to cross the blood-brain barrier and raise brain magnesium.
- Supports neuroplasticity, learning, and memory.
- Dose: 1500–2000 mg/day (about 144 mg elemental magnesium).
- Best taken in the evening due to calming effects; may aid sleep.
Supplements to Avoid for Memory
Ginkgo Biloba
- Recent studies show inconsistent or minimal cognitive benefits in healthy adults.
- Possible drug interactions and side effects outweigh benefits.
Proprietary Brain Boost Blends
- Often fail to disclose ingredient amounts; may contain sub-therapeutic doses.
- Prefer products with clear dosing matching clinical research.
High-Caffeine Nootropic Stacks
- Rely on caffeine for effects, which can harm sleep and memory over time.
- Side effects include jitteriness, poor sleep, and worsened cognitive performance.
Best Practices for Effective Supplement Use
- Build a healthy foundation with diet, exercise, sleep, and stress management before adding supplements.
- Test for deficiencies, especially vitamin D and B12, and address those first.
- Introduce supplements one at a time and allow a few weeks to evaluate effects.
- Track specific changes in memory or focus and use objective measures if possible.
- Choose third-party tested, high-quality products.
- Expect gradual progress, as benefits typically appear over 3–6 months.
Recommendations / Advice
- Correct identified deficiencies before considering addition of memory supplements.
- Select supplements backed by clear evidence and quality assurance.
- Monitor and assess results systematically for sustained cognitive improvement.