To help preserve memory, we must keep our minds active and maintain a healthy diet. Certain vitamins play a crucial role in brain health and memory, including B-vitamins, choline, ginkgo biloba, and other antioxidant nutrients.
Here are 7 vitamins and supplements to help memory and acuity.
B vitamins play an important role in preserving memory, and are best known for their ability to decrease the amount of homocysteine in the bloodstream.
Homocysteine is a harmful amino acid which is toxic to nerve cells. Damage to nerve cells can lead to cognitive decline and memory impairment.
Vitamin B helps produce red blood cells, carrying oxygen which is essential for optimal brain function.
You can increase the B-vitamins in your diet by taking vitamin supplements and by consuming more meat, poultry, fish, eggs, milk, potatoes, some green, leafy vegetables, and fortified cereals.
Choline is an essential nutrient for making acetylcholine, a neurotransmitter, or chemical brain messenger, important for memory. The Recommended Adequate Intake level for choline for men is 550mg and for women is 425mg.
This nutrient is widespread in many foods, particularly milk, eggs, and peanuts.
3. Folic Acid
Similar to several other vitamins, folic acid can be found in green vegetables like peas, broccoli, lettuce, and asparagus, along with beans, whole grains, and orange juice.
Many breads and pastas are also enriched with folic acid.
Studies show that use of folic acid for a prolonged period, especially in those already showing symptoms of memory loss, help retain memory and information processing capabilities.
For enhanced memory, lo for vitamins that contain folic acid and combine it with other B-complex vitamins.
Ginkgo Biloba is the most common natural supplement in the world and is especially helpful in enhancing memory and blood circulation. The extract has been used to treat Alzheimer’s patients and other memory loss problems.
Studies have shown that daily doses from 120 milligrams to 240 milligrams of ginkgo biloba improved memory and brain function in people with early stage Alzheimer’s disease.
Most of the studies involving ginkgo have focused on Alzheimer’s, but evidence suggests that it may help with less sever age-related memory impairment as well.
Siberian ginseng is a perfect additive to ginkgo biloba when you feel like your memory may be fading.
Ginseng is great for energy and, in combination with ginkgo biloba, allows you to think creatively and devise ways to harness the strength to retrieve old memories.
6. Vitamin E
One of the most common and easily found memory enhancing vitamins is vitamin E. It is associated with a decreased risk of developing Alzheimer’s disease but only in extremely high doses.
You can find Vitamin E in a variety of foods, including sunflower seeds, wheat germ, sesame seeds, and peanuts. The vitamins can be lost during storage or cooking, so it’s best to take a natural supplement daily to help enhance memory.
There are many memory-enhancing vitamins, but vitamin E shows promise in helping to treat and prevent loss of memory.
7. Vitamin C
Vitamin C works in conjunction with vitamin E and plays an important role in the production of brain chemicals including norepinephrine and dopamine.
The brain has higher concentrations of vitamin C than any other body tissue, which makes it an important vitamin for proper brain function and health.
Even if symptoms specific to a vitamin deficiency aren’t present, ensuring a balanced diet and supplement regimen can prevent the development of chronic problems such as headache, anxiety, and other problems that interfere with mental focus.
You can delay the natural effects of aging and slow down the deterioration of memories with a sufficient intake of vitamins and supplements.
Source: Work Awesome