If you’re reading this article, you’ve probably heard that memory improvement vitamins and supplements are becoming increasingly popular. You might be wondering whether they work, and if so, what kinds you should take. Here are the basic facts about how memory improvement vitamins are supposed to work, which ones are popular, and whether there is any scientific evidence that they do indeed help improve memory.

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

FDA Announces Qualified Health Claims for Omega-3 Fatty Acids
Do Omega-3 Fatty Acids Play a Role in Myelin Production?
The Omega wave: Fish oils are supposed to boost our brainpower. But do the facts really stack up? We went in search of the evidence.
Vitamins for Myelin Sheath
Office of Dietary Supplements
Beta-carotene
Vitamin C
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.
Tocotrienols: Vitamin E Beyond Tocopherols
Improve Memory Skills with Daily Brain Exercises

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