Best Vitamins to Improve Memory and Brain Health
Vitamin B12
Vitamin B12 is an essential nutrient that helps keep many important bodily functions in check. For instance, it’s vital for a healthy nervous system and the production of healthy red blood cells.
B12, like vitamin B9 (otherwise known as folate or folic acid), cannot be produced in the body and so you must get it through your diet.
A deficiency in B12, however, can result in several symptoms and side effects, including extreme tiredness, a lack of energy, pins and needles, and mild cognitive impairment, such as issues with memory, understanding and judgement.
B12 deficiency is more common in older adults, with around 1 in 10 people aged 75 or over and 1 in 20 people aged 65 to 74 affected, according to the NHS. Strict vegetarians, vegans, or followers of fad diets can also experience a lack of important vitamins and nutrients, while certain medications can impact how your body absorbs B12.
If you manage to consume enough naturally through your diet, or if you supplement your diet with B vitamins, you’re less likely to suffer from the symptoms described above. And there’s even research which suggests that vitamin B12 — when taken together with Omega-3 fatty acids — can slow cognitive decline in those with early-onset Alzheimer’s.
Yet, there’s currently no evidence to suggest that a higher intake of B12 will yield further positive results where memory is concerned.
Instead, think of getting enough as a way of guarding against potential memory loss or concentration problems. Taking more than the recommended 1.5 micrograms a day (for adults aged 19 to 64) won’t suddenly have you building a Derren Brown-style Memory Palace, unfortunately.
Vitamin B12 is found naturally in:
- Meat (especially animal livers and kidneys);
- Fish, such as salmon, sardines, and cod;
- Dairy, such as milk and cheese;
- Eggs;
- And fortified breakfast cereals.
Vitamin E
Like B12, there’s some evidence that vitamin E can benefit the memory of older people, with a 2014 study finding that high amounts can help those suffering from mild to moderate Alzheimer’s disease.
However, taking high doses of vitamin E can, in fact, be harmful — especially for those on blood thinners. Too much vitamin E can also increase the risk of prostate cancer.
The good news is, vitamin E deficiency is rare in healthy people, so there’s often no need to take more than you require. A deficiency is usually linked to conditions where fat isn’t properly absorbed or digested, such as Crohn’s disease, cystic fibrosis, or certain rare genetic disorders.
A healthy, balanced diet should, therefore, provide you with enough vitamin E (around 4mg a day for men, and 3mg a day for women), and anything your body doesn’t need is stored for future use.
Vitamin E is found naturally in:
- Fruits, such as avocados, blueberries, and blackberries;
- Vegetables, such as bell peppers and spinach;
- Wheatgerm (often found in cereals and cereal products);
- Plant oils, such as soy, corn and olive oil;
- And nuts and seeds.
Omega-3 Fatty Acids
Out of the listed vitamins in this article, omega-3 fatty acids have perhaps shown the most promise, with studies suggesting that older people who get higher amounts in their diet demonstrate a better memory.
What’s more, Omega-3s can help build cell membranes in the brain, and may also have antioxidant and anti-inflammatory properties, which could protect brain cells.
However, this assertion hasn’t held up to scrutiny during larger, controlled clinical trials. One recent study, which looked at over 3,500 older adults, found that taking omega-3 fatty acids over the course of five years had no demonstrable effect on cognitive function.
But that doesn’t mean that you should overlook getting your fair share of omega-3 fatty acids in your diet. It’s been shown to improve heart health, and what’s good for the heart is often good for the brain.
Omega-3 fatty acids are found naturally in:
- Fish oil found in fatty cold-water fish, such as mackerel, salmon, herring, tuna, or sardines;
- Plant oils, such as canola oil, flaxseed oil, or soybean oil;
- Nuts and seeds, including flaxseed, chia seeds, and walnuts;
- And fortified foods, such as yoghurt, milk, or juice.
Note: You can also take fish oil supplements if you’re not getting enough omega-3 in your diet and you don’t like seafood!
How to Get Enough Vitamins for Memory (Diet & Lifestyle)
Whether you’re older, young, or somewhere in-between, the best way to safeguard your memory and stay sharp is to eat well and live well. Positive lifestyle changes, such as establishing a regular sleep pattern, can protect your brain, while physical exercise stimulates the brain in ways other hobbies can’t.
A strong support network and an active social life could also be key to delaying or preventing dementia, but the most significant step you can take is in the kitchen. The vitamins outlined above can be consumed naturally through a healthy and balanced diet — such as the much-lauded Mediterranean diet.
Diets with Vitamins for Brain Memory and Concentration
A review of the Mediterranean diet described it as the gold standard in preventative medicine, “due to the harmonic combination of many elements with antioxidant and anti-inflammatory properties, which overwhelm any single nutrient or food item.”
The diet, which originates from the coastal cuisines of Greece, Spain, Italy, France, and Northern Africa — and has contributed to a longer life expectancy in many of these countries — is chock full of valuable, memory-boosting vitamins.
Its staples include:
- Liberal amounts of olive oil in meal preparation;
- Plenty of fish;
- Minimal amounts of red meat;
- And heaps of plant-based foods, such as vegetables, fruits, nuts, seeds, legumes, potatoes, and whole grains.
Similar diets include the MIND diet and the DASH diet. These both lean heavily on the tenets of the Mediterranean diet, encouraging the consumption of leafy greens and olive oil.
Key Takeaways
Taking care of your brain, memory, and concentration starts with understanding how to fuel your body and stimulate your mind. High cholesterol, obesity, and a sedentary lifestyle can put you at risk of Alzheimer’s and dementia — but these are factors that are often within your control.
Consuming the right vitamins for memory as part of a healthy and balanced diet, while also making time to exercise and socialise, could go a long way towards protecting your brain and the memories it holds.
¹NHS-Vitamin B12 or folate deficiency anaemia: https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/
²David Smith, Helga Refsum, Abderrahim Oulhaj, Celeste A de Jager, Fredrik Jerneren (2016). Beneficial Interactions Between B Vitamins and Omega‐3 Fatty Acids in the Prevention of Brain Atrophy and of Cognitive Decline in Early Stage Alzheimer’s Disease: https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.30.1_supplement.407.6
³⁴Maurice W Dysken, Mary Sano, Sanjay Asthana, Julia E Vertrees, Muralidhar Pallaki, Maria Llorente, Susan Love, Gerard D Schellenberg, J Riley McCarten, Julie Malphurs, Susana Prieto, Peijun Chen, David J Loreck, George Trapp, Rajbir S Bakshi, Jacobo E Mintzer, Judith L Heidebrink, Ana Vidal-Cardona, Lillian M Arroyo, Angel R Cruz, Sally Zachariah, Neil W Kowall, Mohit P Chopra, Suzanne Craft, Stephen Thielke, Carolyn L Turvey, Catherine Woodman, Kimberly A Monnell, Kimberly Gordon, Julie Tomaska, Yoav Segal, Peter N Peduzzi, Peter D Guarino (2014). Effect of vitamin E and memantine on functional decline in Alzheimer disease: the TEAM-AD VA cooperative randomized trial: https://pubmed.ncbi.nlm.nih.gov/24381967/
⁵National Institutes of Health -Prostate Cancer Risk from Vitamin E Supplements: https://www.nih.gov/news-events/nih-research-matters/prostate-cancer-risk-vitamin-e-supplements
⁶National Institutes of Health -Vitamin E: https://ods.od.nih.gov/factsheets/VitaminE-Consumer/#:~:text=Vitamin%20E%20deficiency%20can%20cause,is%20a%20weakened%20immune%20system.
⁷Nadine Külzow, A Veronica Witte, Lucia Kerti, Ulrike Grittner, Jan Philipp Schuchardt, Andreas Hahn, Agnes Flöel (2016). Impact of Omega-3 Fatty Acid Supplementation on Memory Functions in Healthy Older Adults: https://pubmed.ncbi.nlm.nih.gov/26890759/
⁸Emily Y. Chew, MD; Traci E. Clemons, PhD; Elvira Agrón, MA; Lenore J. Launer, PhD; Francine Grodstein, ScD; Paul S. Bernstein, MD, PhD (2015). Effect of Omega-3 Fatty Acids, Lutein/Zeaxanthin, or Other Nutrient Supplementation on Cognitive Function: https://jamanetwork.com/journals/jama/fullarticle/2429713
⁹Mayo Foundation for Medical Education and Research- Omega-3 in fish: How eating fish helps your heart: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614#:~:text=Omega%2D3%20fatty%20acids%20are,Decreasing%20triglycerides
¹⁰Age UK -Are heart and brain health linked?: https://www.ageuk.org.uk/information-advice/health-wellbeing/mind-body/staying-sharp/looking-after-your-thinking-skills/heart-health-and-brain-health/#skipToContent
¹¹Harvard Health Blog (2019). Aging and sleep: Making changes for brain health: https://www.health.harvard.edu/blog/aging-and-sleep-making-changes-for-brain-health-2019031116147
¹²National Institute of Aging (2020). Cognitive Health and Older Adults: https://www.nia.nih.gov/health/cognitive-health-and-older-adults
¹³Andrew Sommerlad, Séverine Sabia, Archana Singh-Manoux, Glyn Lewis, Gill Livingston (2019). Association of social contact with dementia and cognition: 28-year follow-up of the Whitehall II cohort study: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002862
¹⁴Miguel A. Martinez-Gonzalez and Nerea Martín-Calvo (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits and vegetables: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902736/
¹⁵Mayo Foundation for Medical Education and Research (2019). Improve brain health with the MIND diet: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/improve-brain-health-with-the-mind-diet/art-20454746
¹⁶Mayo Foundation for Medical Education and Research (2019). DASH diet: Healthy eating to lower your blood pressure: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
While we've ensured that everything you read on the Health Centre is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It should never be relied upon for specific medical advice. If you have any questions or concerns, please talk to your doctor.
