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Published on November 14, 2019

How Do Memory Vitamins Work? (And the Best Brain Supplements)

How Do Memory Vitamins Work? (And the Best Brain Supplements)

There are a whole bunch of alleged memory vitamins and supplements to help you concentrate and boost your brain function. Unfortunately, there’s also a lot of misinformation, dodgy studies, and things we just don’t know when it comes to which vitamins actually help with memory and concentration.

This article will dig into the current research to pick four of the best vitamins and supplements to boost your memory and overall brain function.

Vitamin vs Supplement

First, let’s talk about the difference between a vitamin and a supplement. Vitamins are simply organic compounds that are necessary in small quantities to sustain life.[1] We’re talking the vitamin A, B, Cs here. Vitamins are in the unprocessed, healthy foods you eat every day and are also available as daily supplements in pill form. Or as chewy, edible cartoon characters.

Supplements are just extra pills, liquids, or cartoon characters that you consume in addition to the actual food you eat. Supplements can include but are not limited to vitamins, minerals, amino acids, herbs, hormone building blocks, and other compounds that are synthesized or extracted from natural sources.

What Research Says About Vitamins and Supplements

Now, we need to talk about the current state of the research on memory vitamins and brain supplements.

The only real consensus seems to be that much more research needs to be done to truly answer which vitamins and supplements are best for your memory.

Supplements are big business. In 2015, Americans spent 643 million dollars on supplements, and a quarter of Americans over 50 take them regularly.[2] That’s a lot of money spent on an extremely unregulated and under-researched industry.

Here’s what we do know:

The brain needs vitamins and minerals to function properly. We also have some studies on rats and in small samples of humans that show preliminary glimmers of hope that certain memory vitamins and brain supplements may also have positive effects on our brains.

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How Do Memory Vitamins and Supplements Work?

Vitamins and supplements work in many different ways to improve memory and brain function. So, let’s break down how some of the major vitamins and supplements work.

Nootropics

Any vitamin or supplement that aids memory falls into a category called nootropics. Nooptropic is now a term that refers to any natural or synthetic substance that has a positive impact on memory. [3]

Each type of nootropic works differently in the body to affect memory.

Antioxidants

Some nootropics are antioxidants. Vitamins such as vitamin E fall into this category.

Antioxidants help memory by protecting cells from free radicals. When free radicals buildup in the body (a natural by-product of metabolism, aging, and exposure to environmental toxins), they cause cellular damage, so antioxidants help memory by preventing and reversing some of this cellular damage.

Regeneration

Some nootropics help memory by going a step further than antioxidants. Some, like Lion’s Mane mushrooms, may help stimulate new cell growth. This regeneration would help memory by stimulating new neural growth.

Memory relies on strong neural pathways, so nootropics that stimulate cell growth might be especially effective supplements.

Stimulants

In order to remember, we have to be awake and alert. The first part of memory is perception, so nootropics such as caffeine help us wake up enough to perceive in the first place. These sensory perceptions can then be turned into memories.

Adaptogens

Adaptogens are believed to regulate your adrenal glands, which helps your body deal with stress. More research is needed, but some think that adaptogens help control hormone levels, which helps your immune system, energy levels, and brain functioning.[4]

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Reducing Inflammation

Another way some nootropics help memory is by reducing inflammation in the brain. Memory relies on strong neural connections, and inflammation hurts these connections. So, nootropics that relieve this inflammation may be helpful for people to improve their cognitive functioning and memory.

Improving Sleep

Research is starting to show that sleep may also be critical for memory. Studies show that memory may require an active forgetting process during REM sleep.[5]

While we sleep, we are actually clearing out less important memory pathways. This helps strengthen the memories that do matter, so sleep is a critical component in memory. Any nootropic that improves our sleep may also be helping strengthen our memory and brain functioning.

So, which four memory vitamins and brain supplements top the list?

The Best Brain Supplements

1. Vitamin E

If we’re just talking about vitamins, I’d put my money on vitamin E to boost memory.

Vitamin E is an antioxidant, which means it protects cells from free radicals. When there are too many free radicals in the body, they cause cellular damage. So, vitamin E helps slow the aging process (cellular damage) including the onset of Alzheimer’s-related dementia.

Studies have shown that people with adequate levels of vitamin E performed better on cognitive and memory tests and significantly delayed Alzheimer’s-related dementia. To boost vitamin E’s effects even more, some studies have also shown that it performs better with adequate levels of vitamin C.[6]

2. Lion’s Mane

Lion’s Mane mushroom has been around in Chinese medicine for thousands of years but may not be on your radar just yet. Some preliminary studies on rats have shown that it may improve memory and protect the brain.

Lion’s Mane has anti-oxidizing effects in the body, fighting off those free radicals, but it may also stimulate Nerve Growth Factor. As Dr. Mary Sabo L.Ac DACM explains,

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“These proteins stimulate the production of new brain cells and support the health of existing ones. They also support myelin and brain plasticity.”

Myelin is the fatty substance around nerve cell axons. Axons are like the wires between cells, so when we’re talking about memory, protecting the axon coverings is like protecting the plastic covering of electrical wires. When the covering is compromised, the wire itself is, too.

Like all the other nootropics, much more research needs to be done on Lion’s Mane, but the early studies seem encouraging. It may help stimulate neural growth, protect brain cells, and remove free radicals, which may help improve your memory.

3. Omega 3 Fatty Acids

A lot of research has been done on fish oil and how it affects overall brain health. Just like vitamin E, we should be getting the fatty acids in fish oil in our actual diet. But if you don’t, a supplement might be just what the doctor ordered (and again, please check with your doctor before taking any supplements).

Fish oil contains omega 3 fatty acids. The 3 in omega 3 is because there are actually 3 different fatty acids in omega 3: EPA, DPA, and DHA.

There still needs to be more studies to clarify which fatty acids have which effects on the brain, but preliminary studies show that omega 3, especially DHA, is the most important fatty acid for the memory of non-impaired adults.[7]

Omega 3s are found in cell membranes, and studies have shown that consuming them may help protect cell health in the brain by helping build cell membranes throughout the body.[8]

4. Rhodiola Rosacea

There’s an herb called Rhodiola Rosacea that may also help mental and physical fatigue. Rhodiola Rosacea is an adaptogen, which means it helps regulate the adrenal glands. This helps you deal with stress better.

According to Dr. Sabo,

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“One double-blind, placebo-controlled study on physicians working night shift showed it [Rhodiola Rosacea] was helpful in boosting cognitive cerebral functions when taken daily in supplement form.”

So if you’re looking for a supplement to help with your cognitive endurance, Rhodiola Rosacea may be the thing for you.

Bottom Line

So, is there anything to keep in mind when considering memory vitamins and brain supplements?

There is still not enough research to definitively say which memory vitamins are best or which supplements will boost your brain the most. What most doctors agree on is that a healthy diet with natural, unprocessed foods, a physically active lifestyle, a good night’s rest, and strong social relationships are actually the best things we can do for our memories and our brains more generally.

But if you’re making those positive changes with your diet, exercise, sleep, and relationships, you may also still be considering supplements. Consult with your doctor first because memory problems may be a sign of something much more serious. As Dr. Sabo explains,

“Problems with memory and concentration can be symptoms of other conditions such as hypothyroid, anxiety, depression, or insomnia. It can also be an early sign of Alzheimer’s or dementia in the elderly. While some supplements can help with these symptoms, getting the right diagnosis and medical care from an MD and targeted support from a holistic practitioner can be the best path for ongoing care.”

So seek an expert’s opinion and ask informed questions about nootropics, adaptogens, and antioxidants to land on your own decision for which memory vitamins and brain boosters are best for you.

More About Boosting Brain Power

Featured photo credit: Ben Sweet via unsplash.com

Reference

More by this author

Clay Drinko

Clay Drinko is an educator and the author of Theatrical Improvisation, Consciousness, and Cognition.

How to Think Smart (If You Think You’re Not Smart Enough) How to Tap into Your Right Brain’s Potential How Do Memory Vitamins Work? (And the Best Brain Supplements) How Memory Works (And How You Can Make It Work for You)

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Last Updated on January 21, 2020

5 Proven Memorization Techniques to Make the Most of Your Memory

5 Proven Memorization Techniques to Make the Most of Your Memory

Do you forget stuff every now and then? Are you trying to enhance your memory but not sure how?

All you need is the right memorization techniques to make the most of your memory.

The human brain is fascinating. More specifically, the vast interconnections within our mind. Mendel Kaelen compares the human brain to a hill covered in snow,

“Think of the brain as a hill covered in snow, and thoughts as sleds gliding down that hill. As one sled after another goes down the hill a small number of main trails will appear in the snow. And every time a new sled goes down, it will be drawn into preexisting trails, almost like a magnet. In time it becomes more and more difficulty to glide down the hill on any other path or in a different direction.”

The intent of Kaelen’s discussion is to think of new ways to temporarily flatten the snow. Kaelen remarked,

“The deeply worn trails disappear, and suddenly the sled can go in other directions, exploring new landscapes and, literally, creating new pathways.”

The idea here is to temporarily rewire your brain, or as Michael Pollan remarked in How to Change Your Mind,

“The power to shake the snow globe, disrupting unhealthy patterns of thought and creating a space of flexibility-entropy-in which more salubrious patterns and narratives have an opportunity to coalesce as the snow slowly settles.”

So, how can we rewire our brain allowing deeply worn connections to disappear and new connections to form? The answer is quite simple. We must change the way we store information in our mind.

    Let’s examine 5 specific memorization techniques that will change the way you think and remember information.

    1. Build a Memory Palace

      What is it?

      The method of loci[1] (aka memory palace) is a method of memory enhancement using visualizations with the use of spatial memory. It uses familiar information about your environment to quickly recall information. It is a method that was discussed by Cicero in an ancient dialogue called De Oratore.

      How to use it?

      Ron White discusses in How to Memorize Fast and Easily: Build a Memory Palace, that it’s essentially a room or building that you have memorized and you use locations in the room to store data. Ron informs us,

      “You memorize locations in a room and then you later go back to those locations to retrieve the data that you want to remember.”

      Example

      An easy 5-step example, in the form of a Wiki, can be found at Artofmemory.com. Let’s examine the the steps:

      • Step 1. Choose a place that you know well. For example, your house or office.
      • Step 2. Plan the route and pick specific locations in your route. For example, your front door, bathroom kitchen, etc.
      • Step 3. Decide what you want to memorize. For example, geography, list of items, answers for a test, etc.
      • Step 4. Place one or two items, with a mental image, and place them in your memory palace. Exaggerate your images. For example, use nudity or crazy images forcing it to stick in your mind.
      • Step 5. Make the image into a mnemonic.

      You can learn more about this technique here: How to Build a Memory Palace to Remember More of Everything

      2. Mnemonic

        What is it?

        A mnemonic is a memory device that aids in retention and/or retrieval of information. Mnemonic systems are techniques consciously used to improve memory by helping us use information already stored in long-term memory to make memorization easier.[2]

        How to use it?

        Mnemonics make use of retrieval cues to encode information in our brain allowing for efficient storage and retrieval of the information. The trick is to learn how to easily create mnemonics. If you find that you struggle with creating your own, try the following website: Mnemonic Generator.

        Example

        I recently came across a video using mnemonics to memorize countries. Memorizing Countries using Mnemonics is a video created as an introduction to a class for using memory techniques to learn the names of countries on maps.

        I actively search for videos that provide enormous educational value, yet receive very little exposure. At the time of this writing, this video has received less than 4k views. Let’s examine the video.

        Goal: Create a mnemonic to memorize the countries in the Caribbean (just the countries you need to learn).

        Step 1. Looking at a map – write out each country (for which five were chosen).

        Cuba, Jamaica, Haiti, Dominican Republic, Puerto Rico.

        Step 2. Write the first letter of each country vertically.

        C

        J

        H

        D

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        P

        Step 3. Create a sentence or phrase.

        Cubs

        Just

        Hate

        Doing

        Push-ups

        Cubs just hate doing push-ups. (Cuba Jamaica Haiti Dominican Republic Puerto Rico)

        3. Mnemonic Peg System

          What is it?

          According to Artofmemory.com, a mnemonic peg system is a technique for memorizing lists and it works by memorizing a list of words that are easy to associate with the numbers they represent.[3] These objects are the pegs of the system.

          How to use it?

          The trick is to create a Number Rhyme System with each number having a rhyming mnemonic keyword.

          Example

          Let’s look at an example of a Number Rhyme System:[4]

          0 = hero

          1 = gun

          2 = shoe

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          3 = tree

          4 = door

          5 = hive

          6 = sticks

          7 = heaven

          8 = gate

          9 = line

          Another technique like the Peg system is the Number Shape System.[5] Here you are assigning mnemonic images based on the shape of the number. Watch the following video for an example of this system: Number Shape System for Memorizing Numbers.

          4. Chunking

            What is it?

            Chunking is a way to remember large bits of information by chunking them into smaller pieces of information. We are more likely to then remember the information when we put the small pieces back together to see the entire picture.

            How to use it?

            In the video Chunking – A Learning Technique, we can see that there are several ways to chunk information.

            Example

            Let’s examine a simple example using a nine-digit number.

            Step 1. What is the number you are trying to remember?

            081127882

            Step 2. Cut the number into smaller pieces through chunking.

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            081 – 127 – 882

            Let’s look at one more example from the same video.

            “Piano teachers will first demonstrate an entire song to students. They will then ask their students to practice one measure at a time. Once the part has been learned and the neural connections in the brain have been built, then students go on to the next measure. After all chunks have been played separately, they are combined until the entire piece is connected.”

            5. Transfer of Learning

              What is it?

              Transfer of learning is a way to learn something in one area and apply it in another. Authors of Thinking at Every Desk, Derek and Laura Cabrera inform us about the transfer of learning,

              “If a student has a high transfer skills, she can learn one thing and then teach herself 10, 50, or 100 additional things.”

              How to use it?

              There are two specific ways to use it:

              1. Vertical Transfer (aka Far Transfer). Think of learning something in grade school and applying it another grade or later in life.
              2. Horizontal Transfer (aka Near Transfer). Think of learning a concept in history and applying it in math.

              Example

              I provide a detailed step-by-step example for this technique in this article:

              Learn How to Learn: How to Understand and Connect Difficult Ideas Easily

              The Bottom Line

              The key to using the techniques discussed here is to remember that we must actively think about information.

              We cannot simply drill information into our brain through rote memorization. We must change the way we think about memorization. We must find a way to “shake the snow-globe” in our mind or flatten the snow so that we can create new learning paths.

              Or as Derek and Laura Cabrera point out, we must insert “Thinking” into the equation,

              “Information X Thinking = Knowledge”

              More About Enhancing Memories

              Featured photo credit: Nong Vang via unsplash.com

              Reference

              [1] Remember Everything: Memory Palaces and the Method of Loci
              [2] The Learning Center Exchange: 9 Types of Mnemonics for Better Memory
              [3] Art of Memory: Mnemonic Peg System
              [4] Art of Memory: Number Rhyme System
              [5] Art of Memory: Number Shape System

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