What Vitamins Can Help Improve Memory or Address Forgetfulness?

Forgetfulness and memory decline are common issues that affect people of various ages today. These conditions can significantly impact work, learning, and daily life. Certain vitamins are thought to help slow down or prevent memory decline. Let’s explore which vitamins might be beneficial for those experiencing forgetfulness.

1. Which Vitamins Can Improve Memory or Address Forgetfulness?

With the increasing pressures of work and life, memory decline and forgetfulness have become more prevalent. Many people occasionally forget where they put things, experience reduced concentration, and face difficulties in learning and work. This often leads individuals to seek information on which vitamins might be helpful for memory improvement. Here are some vitamins known for their potential benefits in enhancing memory and brain function:

1.1 Vitamin B12

Vitamin B12 is crucial for brain health because it helps produce neurotransmitters that allow brain cells to communicate with each other. It is particularly important for memory function. A deficiency in vitamin B12 can lead to cognitive effects such as confusion, poor memory, and, in severe cases, dementia.

In fact, a 2020 study on patients with vitamin B12 deficiency and cognitive decline found that 84% of those who took vitamin B12 supplements showed improvements in symptoms like decreased concentration and memory.

However, it’s important to note that vitamin B12 supplementation might not be effective in improving memory if you are not deficient in this vitamin.

1.2 Vitamin D

Vitamin D is a precursor to hormones, meaning it is crucial for the production of hormones—most notably those responsible for communication between brain cells. Therefore, insufficient vitamin D can increase the risk of memory issues.

For example, research has shown that individuals with vitamin D deficiency have a significantly higher risk of developing dementia and Alzheimer’s disease. Ensuring adequate vitamin D levels may reduce the risk of cognitive disorders if you are deficient in this vitamin.

Additionally, individuals with multiple sclerosis (MS) who are deficient in vitamin D and experiencing cognitive decline might benefit from supplementation. A study found that people with MS who were deficient in vitamin D saw improvements in memory after three months of vitamin D supplementation.

1.3 Vitamin E

Over time, damage from free radicals can affect the brain, leading to cognitive decline. Consuming antioxidants like vitamin E can counteract some of the damage caused by free radicals. Thus, vitamin E may help prevent certain cognitive impairments, such as Alzheimer’s disease, as shown in the following studies:

A review found that higher blood levels of vitamin E were associated with better cognitive performance, and this vitamin may play a role in slowing down or preventing age-related cognitive decline and Alzheimer’s disease.

Another study involving patients with mild to moderate Alzheimer’s disease showed that those taking 2,000 IU of vitamin E daily for two years experienced a 19% slower progression of the disease compared to the control group.

1.4 Omega-3

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are vital for brain health. Deficiencies in EPA and DHA are linked to neurodegenerative disorders. EPA and DHA help combat inflammation in the brain, strengthen connections between brain cells, and aid in the production of neurotransmitters.

One study indicated that omega-3 supplementation, especially when combined with alpha-lipoic acid (ALA) for over 12 months, could slow cognitive decline in individuals with Alzheimer’s disease.

However, a review suggested that omega-3 supplementation might only be beneficial during the early stages of cognitive decline. Therefore, it may be a promising treatment option but is not necessarily a preventive measure.

2. What Vitamins Should Forgetful People Take to Improve Memory?

Many people are curious about which vitamins are helpful for forgetful individuals to enhance memory. Currently, there are various types of vitamins that can help improve memory, so you might consider supplementing with the following vitamins to boost brain function, mood, and memory.

Vitamin B12
Scientists have long studied the link between low levels of B12 (cobalamin) and memory loss. However, even if you consume enough B12, there isn’t sufficient evidence to suggest that higher intake has positive effects.
B12 deficiency can occur due to inadequate absorption of the vitamin from food or difficulty in absorption. Factors like intestinal or stomach problems, being a strict vegetarian, advanced age, low stomach acid levels, or the use of certain medications such as metformin, prednisone, or some contraceptives can contribute to this.
You can naturally get enough B12 from foods like fish and poultry. Fortified breakfast cereals can be a good option for vegetarians. Consult with your doctor to see if you need supplements to maintain adequate vitamin levels.

Vitamin E
Some evidence suggests that vitamin E may benefit the minds and memories of older adults. However, vitamin E deficiency is very rare, though it may occur in people on low-fat diets.
Foods rich in vitamin E include nuts, vegetable oils, and green vegetables like spinach and broccoli.

Vitamin D
According to a 2023 study, vitamin D may play a role in several brain signaling pathways related to neurodegenerative diseases like Alzheimer’s or Parkinson’s.
You get vitamin D from sun exposure and certain foods like fatty fish or eggs. Some foods, such as milk, may also be fortified with vitamin D.
Not getting enough vitamin D can lead to a deficiency, which is why many people take supplements, especially in colder climates with less sunlight.

Vitamin C
Vitamin C helps fight inflammation, strengthens the immune system and brain health, and improves memory. Therefore, supplementing with vitamin C is beneficial not only for the brain but also for overall health and disease prevention.
Increase your intake of vitamin C from citrus fruits, strawberries, guavas, bell peppers, and many other beneficial foods.

Omega-3
Research from 2022 suggests that omega-3 can help reduce symptoms of mild cognitive impairment, which may include memory loss.
Another study from 2022 also found that adding omega-3 to your diet may improve learning ability, memory, cognitive function, and increase blood flow to the brain.
Fish, seaweed, and fish oil supplements contain omega-3. Fatty fish like salmon and mackerel are the richest sources of omega-3, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

3. How to Properly Supplement Vitamins for Forgetful Individuals?

Supplementing vitamins for those who are forgetful is essential to enhance memory and brain health. You can intake vitamins through food sources, oral supplements, or intravenous methods. Among these, intravenous supplementation of vitamins and minerals essential for brain memory is the quickest and most effective way to improve memory loss and forgetfulness.

Some vitamin supplements can support cognitive function in both young and older individuals. While supplements can fill the gaps caused by dietary deficiencies, it’s important to consult with a doctor before exceeding the recommended daily dosage.

Regardless of age, the best way to address memory decline is through a healthy diet and physical and mental exercise. The Mediterranean diet is a rich source of all the vitamins your body needs.

The Mediterranean diet may help improve symptoms of Alzheimer’s disease, including memory loss. Characteristics of this diet include primarily choosing plant-based foods, limiting or eliminating red meat, eating fish, and using plenty of olive oil in meal preparation.

Similar diets to the Mediterranean diet include the MIND diet and the DASH diet. Both of these diets help reduce the risk of Alzheimer’s disease. The MIND diet, in particular, emphasizes the consumption of leafy green vegetables and plant-based foods, along with the high protein and olive oil recommendations of the Mediterranean diet.

Through the above article, you have learned about what vitamins forgetful individuals should supplement with. It is important to proactively supplement vitamins through various methods and combine this with adopting a healthy lifestyle to help improve long-term memory, enhance brain health, and increase your lifespan.

References: healthline.com, businessinsider.com/, healthline.com