The Biology of Memory

Your brain sits at the center of your nervous system, which is powered by electricity, like the electricity in your house. Just as your electricity powers your television set, electrical signals fire in your brain in order to create the mental pictures that accompany your memories.

In order for these signals to reach your brain and trigger your memories, they must travel through a network of cells called neurons, like electricity travels through wires. Just as electrical wires must be plugged in to work, electrical signals traveling through the brain must pass through connective gaps between neurons called synapses. And much like power cables are protected by sheaths, some of the neurons in your brain are enclosed and protected by a coating called myelin, composed of about 70% fat and 30% protein.

If the myelin coating protecting brain neurons deteriorates, the electrical signals powering memory can be inhibited, according to one theory of memory loss. Myelin can deteriorate when the body is not supplied with the vitamins and minerals it needs to build and protect neural cells.

This is the basis for taking memory vitamins and supplements. The idea is to supply the brain with the nourishment it needs to keep neurons and their protective myelin coating healthy.

Brainspeed Memory (from Amazon)

So which vitamins and supplements are important for cerebral health? There are three big ones which are popularly packaged as memory aids, along with a number of additional supplements.

Omega-3 Fatty Acids

The first major category of supplements taken to promote healthy myelin is omega-3 fatty acids (which, as fatty acids, are not strictly vitamins). According to one theory, when sufficient omega-3 is not present for myelin formation, the brain begins to substitute a different fatty acid into myelin building, resulting in less elastic cells that are less conducive to electrical signals between neurons.

Natural sources of omega-3 fatty acids are fish oils, certain plant oils such as flaxseed oil and algal oil, and mammalian brains. Accordingly, fish oil is often promoted as a memory supplement.

The FDA advises not to consume more than a total of 3 grams per day of EPA and DHA omega-3 fatty acids, with no more than 2 grams per day coming from dietary supplements.

B Vitamins

Another category of supplement taken to support myelin health is the B vitamin complex, a group of water-soluble vitamins originally believed to be a unit but later identified as eight distinct vitamins. B vitamins help the body break down and build cells, including myelin cells. The members of the B vitamin complex considered to aid myelin growth are B-1 (thiamine), B-5 (pantothenic acid), B-6 (pyridoxine and pyridoxamine), B-9 (folic acid), and B-12 (cobalamin).

Natural sources of vitamin B include tempeh (an Indonesian soy product), deactivated forms of yeast, lentils, potatoes, chili peppers, green vegetables, bananas, tuna, eggs, turkey, liver, and dairy products. The entire vitamin B complex is typically included in fortified cereals and daily vitamins.

There are also specific vitamin B supplements. The most effective ones are packaged in liquid form and are held under the tongue for 30 seconds before swallowing. Accordingly, this form of vitamin B is called sublingual vitamin B, meaning “under the tongue.”

Each member of the vitamin B complex has its own recommended daily intake.

Antioxidants

A third major category of supplement taken for memory is antioxidants. Antioxidants are molecules that inhibit the oxidation of other molecules. Oxidation reactions can produce free radicals, atomically unstable configurations which can damage cells, including myelin cells. By inhibiting oxidation and free radicals, antioxidants protect myelin.

Natural antioxidants occur in beta-Cartone, involved in the formation of Vitamin A; Vitamin C (L-ascorbic acid); and Vitamin E (tocopherols and tocotrienols).

Beta-Cartone is naturally obtained through orange vegetables like carrots, squash, and pumpkins, as well as through spinach. A recommended daily intake of beta-carotene has not been set due to insufficient research.

Vitamin C is present in all fruits and vegetables, as well as liver, fortified cereals, and other fortified foods and drinks. It is best obtained through uncooked fruits and vegetables. It is difficult to overdose on, but over 2,000 mg a day is not recommended.

Vitamin E can be obtained from vegetable oils such as wheat germ, sunflower, safflower, corn, and soybean oils; nuts and seeds such as peanuts and sunflower seeds; green leafy vegetables like spinach and broccoli; and fortified margarines, spreads, breakfast cereals, and fruit juices. The highest safe level for adults is 1,500 IU a day for natural forms, and 1,000 IU a day for synthetic forms.

Do Memory Vitamins and Supplements Work?

The role of omega-3 fatty acids, B vitamins, and antioxidants in myelin health is reasonably well researched. Research into the effects of taking these supplements on memory is still in its infancy, with some promising results, but much to be learned.

The FDA is currently conservative about acknowledging health benefits of omega-3 fatty acids, conceding a possible role in reducing risk of coronary heart disease but insisting that claims for additional health benefits await further evidence. Recent research has focused on investigating whether omega-3 can improve the cognitive performance of children with learning disabilities. Results have been promising but limited. Dr Joseph Hibbeln of the National Institute of Alcohol Abuse and Alcoholism (NIAAA) stated in 2003,

To my knowledge, there are no studies linking Omega 3s to improvements in cognition or neuropsychological function in otherwise healthy adults.

Dr. Hibbeln added that he viewed it as a promising area for future research.

Studies of B vitamins have indicated they may prevent further cognitive deterioration for those already diagnosed with mild cognitive impairment, but evidence is inconclusive as to whether they can prevent memory loss or affect the onset of Alzheimer’s. A 2008 John Radcliffe Hospital study on the effects of a combination of B vitamins and Vitamin E on preventing dementia concluded,

The small number of studies which have been done provide no consistent evidence either way that folic acid, with or without vitamin B12, has a beneficial effect on cognitive function of unselected healthy or cognitively impaired older people. . .More studies are needed on this important issue.

This seems to be the general sentiment among experts: cautiously optimistic.

When taking any supplement, be sure to check its dosage against recommended daily intakes and precautions, factoring in your own diet and health needs. You may already be getting certain supplements in your diet, and more than you need is not always better. For instance, some antioxidant supplements, like vitamins C and E, may reduce the effectiveness of some types of chemotherapy for cancer. Consult your physician or a qualified professional with any questions about whether a specific supplement is right for you.

Worthy of Memorable Mention

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Vitamins for Myelin Sheath
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Beta-carotene
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Vitamin E
Could taking vitamin B save YOUR memory? We asked the experts if we should all be taking the supplement
Folic acid with or without vitamin B12 for the prevention and treatment of healthy elderly and demented people.
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Improve Memory Skills with Daily Brain Exercises

Rehearse Before Bed

When you mentally rehearse an action before doing it, it sets the power of your subconscious to work on the images you visualize. You can use this fact to harness your subconscious towards stimulating your memory.

Sometime before bed, write down a list of 3 to 10 items you plan to do the next day. When you first start doing this, you’ll probably want to start with a short list of only 3 items. You can then add an item a week or so until you’re able to remember 10 or more items.

Make the first item on the list something automatic and easy to remember that you’re not going to forget, like putting on your shoes. The purpose of making this item easy to remember is because it sets off the chain that helps you remember the other items on your list.

Visualize yourself remembering to do the first item when a set signal occurs that is certain to happen, such as your alarm clock ringing, or when you get out of bed, or after you shower or breakfast. The reason you should pick a signal that is certain to happen is because this provides double insurance that you will remember the item.

Next, visualize the completion of that action reminding you to do the second item on your list.

Then, visualize yourself remembering to do the second item on your list when another set signal occurs that is certain to happen, such as arriving at work or seeing the clock strike noon. As before, visualize the completion of that action reminding you to perform the next item on your list.

Continue until you have visualized your entire list. What you are doing is programming your mind so that each item on your list reminds you of the next one. Additionally, you are programming yourself so that set events throughout the day will add a double reinforcement to trigger your memory.

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Review When You Wake Up

When you wake up, as you’re doing the first item on your list, mentally review your list. See how many items you can remember without looking at what you wrote down. After you do your mental review, check your list to see how well you remembered. Think of it as a memory game.

Stretch Your Memory During the Day

As you complete each item on your list, repeat your mental review of your list, with a periodic physical look at your list as circumstances allow. To stretch your memory, review your list both forwards and backwards. Start with the last item on the list, then remember the second-last item, and continue as far back as you can remember.

Review and Repeat Before Bed

Before bed, review how well you remembered the items on your list by once again seeing how far you can remember your list backwards.

After you get good at this, for an extra challenge, try to remember backwards all the way back to your list from the previous day. See how many days back you can remember.

For an even more advanced challenge, try remembering not just your list, but your entire day in vivid detail, walking through the day backwards.

Finally, after reviewing your day, plan your list for the next day. You should find that as time goes on, it gets easier and easier to remember the items on your list, even without looking at what you wrote down.

Worthy Brain Boosting Bibliography

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Memory Games with Sights

Face Recognition: This game tests your ability to remember facial features. Create a set of cards with different faces on them. You can draw the faces, use images from the Internet or books, or use sports trading cards or similar cards. One person picks a card and gets to study it for 10 seconds before handing it to the other person. The other person then asks them a question about the face of the person on the card, such as, “What color is their hair?” Each correct answer scores 1 point. The first person to 10 points wins. You can vary this game by using pictures of images other than faces, such as cars, houses, or clothes.

Memory Box: Place 10 random items in a box. Let everyone see what’s in the box for 1 minute. Then cover or remove the box and give everyone 5 minutes to write down as many items as they can remember. Each correct answer scores 1 point, with a 5-point bonus for remembering all 10 items. The first person to 100 wins. A variation on this game is to show the box, remove one item, and then have the others guess what was removed.

Concentration: Played by two or more people with a deck of 52 cards. Lay all cards face down on the table in rows. One person turns two cards face up. If they have the same numeric value, the person removes them to their pile and turns up another pair. They continue until they turn up a pair that does not match. When they turn up a pair that does not match, they must turn them back down, and the next person goes. The person who removes the most cards wins.

Memory Games with Sounds

Name That Tune: Just like the show, try to guess the name of a song after hearing a piece of it. You can also play this memory improvement game with sounds other than songs, such as quotes from TV shows and movies.

Echo: Before the game, write down a series of ten groups of ten random words. Each round, one person reads one set of ten words aloud. Everyone else then writes down as many words as they can remember, trying to get them in the same order they were read. 1 point for a correct word, 2 points for a word in correct order, 5 bonus points for getting all words correct, and 10 bonus points for getting all words correct in order. First person to 100 wins.

Memory Games with Gestures and Movements

Follow the Leader: Before starting, write down a series of ten gestures or movements for the leader to perform. The person who plays the leader starts off by performing the first item on the list. Everyone else follows. Then they perform the first and second item, and everyone follows again. Anyone who misses a move is eliminated. The winner is the person who can follow along the longest without forgetting a move.

Memory Games with Smells and Tastes

What’s Cooking?: This game requires one person to be the cook. The other people try to guess what’s cooking by smell alone. The winner gets to decide who does the dishes.

Guess the Secret Ingredient: This is another game that requires one person to be the cook. The meal includes a food item such as a spice that the person has eaten before but not often. Their job is to try to guess what it is. A variation on this game is to have one person order food from a restaurant without telling the other people what it is.

Memory Games with Words

Word List: To start a round, write down a starter word at least three letters long, preferably longer. For the next five minutes, each player writes down as many words of three or more letters they can form from the letters of the starter word. 1 point for each word, and 2 points for each word not on anyone else’s list. The person with the highest score after five rounds is the winner. This is similar to the game Boggle, which can be substituted.

Anagrams: To begin the game, each player receives a list of 12 or more groups of at least three letters with at least one vowel and one consonant (for example, AEGRT would be one group). For the next ten minutes, each player tries to form one or more words from each group. 5 points for the first word in each group, 10 for the second word in that group, 5 for every word beyond the second in that group. The person who scores the most points wins.

Memory Games with Facts

Trivia: If you have the game Trivial Pursuit or a similar game, you can use that. Otherwise, you can make your own flash cards. Pick one or more categories about topics of interest to the people playing, such as movies, sports, or history. Use index cards to write down 100 questions and answers about each category, with the question on the front and the answer on the back. Each round one person picks a card and reads a question, and the other person looks at the answer and tells them if they guessed correctly. 1 point for each correct answer. The first person to 50 wins. You can play with more or less cards if you like.

Memory Games with Numbers

Number Line: Everyone starts off with ten points. Each round, one person is assigned to write down numbers that will be said aloud by the other players. The first player says a one-digit number. The second person repeats the first number and adds a second of their own. The third person repeats the first two numbers and adds a third. The round continues until someone forgets a number. The person who forgot the number loses a point and is assigned to write down numbers the next round. The person with the highest score after ten rounds wins.

Worthy Memory Game Gurus

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Record Memories More Vividly

A big reason people forget things is because they never made an effort to remember them in the first place. You will remember more if you observe carefully when your brain is recording information. Here are some brain games that improve memory skills by sharpening your observational powers:

• When meeting a new person, take the time to study their face, scanning from top to bottom and noticing facial landmarks like hair color, eye color, and nose size.
• When learning new names, repeat the name aloud and in your head, and notice any outstanding features or patterns, like what letter the name starts with, rhyming sounds, or what the name reminds you of.
• When learning facts, listen for key words and phrases.
• When memorizing numbers, echo the number aloud and in your head and notice any patterns, such as repeated numbers or groupings of numbers.

Brainfit: 10 Minutes a Day for a Sharper Mind and Memory

Organize Memories More Efficiently

When your brain records information, you will be able to retrieve it better later if you store the information in an organized mental filing system. There are a number of mental filing methods that have proven effective.

Acronyms help make lists of words more memorable by using the first letter of each word to form a word that’s easier to remember. A common acronym used for teaching science is “Roy G. Biv,” which stands for the first letter of each color in the spectrum: red, orange, yellow, green, blue, indigo, violet.

Link memory systems string items to be memorized together into a sequence by turning them into a story. For instance, let’s say you wanted to memorize a list of three things you have to do later today: pay a bill, buy some apples, and wash the car. You might picture opening up an envelope containing the bill, seeing some apples pour out, and watching the apples roll over to the car.

Loci systems use locations to organize information. For example, if you have a list of items you want to memorize, you might imagine walking from your bedroom through other rooms in the house, and imagining each item being in a different room along your walk. Then when you want to remember your list, picture yourself walking through your house and seeing the items in the places you visualized them before.

Peg systems make lists easier to remember by representing numbers with images and words that resemble them visually or rhyme with them. For example:

• 0 = Mouth
• 1 = Finger
• 2 = Eyes
• 3 = Stool
• 4 = Table
• 5 = Hand
• 6 = Dice
• 7 = Heaven
• 8 = Stopsign
• 9 = Wine
• 10 = Feet

You can combine a peg system with a link or loci system. For instance, let’s say you wanted to use the pegs above in combination with links to memorize a list of items consisting of a loaf of bread, a container of milk, and a stick of butter. You might picture a finger pushing into a loaf of bread, then imagine the bread turning into a cat that looks at two bowls of milk with its two eyes, and then see the milk erupting into the air to form a stick of butter on a stool.

Phonetic systems make numbers easier to remember by representing numbers with consonant sounds and then adding vowels to form words. One popular system is:

• 0 = s, z, soft c
• 1 = d, t
• 2 = n
• 3 = m
• 4 = r
• 5 = l
• 6 = j, sh, soft ch, dg, soft g, zh
• 7 = k, hard c, hard ch, hard g, q, qu
• 8 = f, v
• 9 = b, p
• no value = vowels, h, w, y

Using this system, the number 210 could be represented by “nds,” to which could be added vowels to form the word “nodes.” You would then memorize the word “nodes” to remember the number 210.

Retrieve Memories More Effectively

After you’ve filed memories in your mental filing system, you also need to be able to retrieve them. There are a few tricks that can help you do this more effectively:

• Use hypnotic cues to program yourself to remember something. Tell yourself you’re going to remember the material when you originally record it. Then when you’re trying to retrieve it, again repeat to yourself that you’re going to remember it.
• Use physical cues to put yourself in a physiological state conducive to accessing the memories you want. You may find it easier to remember things when you’re located in a specific spot, assuming a certain posture, performing a special gesture, or doing a particular action. You will generally find it easiest to remember something if you can assume a physiological state similar to the one you were in when you originally recorded the information. When this is not directly possible, you can still train yourself to access the desired physiological state by developing a ritual for remembering things. For instance, when I’m trying to remember something, I often clap my right fingers into palm several times while repeating the word “think” and visualizing something associated with what I’m trying to remember.
• Use eye movements to help your brain access memories. Look up and to the left when trying to remember a visual image. Look straight to the left when trying to remember a sound. Look down to the left when trying to remember a conversation. Look down to the right when trying to remember a physical sensation.
• Use auditory prompts to cue memories. If you start saying the beginning of a sentence, your brain will often fill in the rest. If you’re trying to remember something someone said, imagining that person’s tone of voice can also help. These techniques work especially well if the information was set to music when your memory originally recorded it.
• Use written prompts to trigger memories. Begin writing a sentence about what you’re going to remember, and see what your brain fills in for the end of the sentence. This will be doubly effective if you wrote down the information when you were first memorizing it.

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