Vitamins for memory. What are the best vitamins for memory? Everyone has heard that some vitamins and supplements can improve memory and must be taken regularly. There is so much information out there, however, can be confusing.
So what vitamins and supplements work best? I've designed for you. The
following is a brief summary of what you should know about vitamins,
supplements, and improved memory.
three main types of vitamins for memory improvement that you should take
every day. Studies indicate that these vitamins are essential for your
brain and memory function at its best. In addition to improving your
diet, consider taking vitamin pills as an easy way to make sure that you
are getting these vitamins in your daily diet.
Here are the descriptions of the main types of vitamins that can affect memory and brain power:
1. B vitamins Research shows B vitamins improve memory, creating a
protective shield for neurons in the brain. B vitamins reduce
homocysteine, an amino acid is a poison toxic to nerve cells. These
vitamins also help with the production of red blood cells which carry
oxygen, a nutrient important to the brain.
The B vitamins are
important for memory B6, B12 and folic acid (B9). You can increase the B
vitamins in your diet by taking vitamin supplements and healthly
consumption, natural foods such as spinach and other dark green leafy
vegetables, broccoli, asparagus, strawberries, melons, beans, blacks,
leeks and other vegetables, citrus fruits such as oranges and
grapefruits, and soy.
2. Antioxidants. Vitamins C, E and
beta-carotene are antioxidants and vitamins are also important for
memory. Antioxidants protect brain tissue from breaking free radicals,
which are toxic forms of oxygen molecule natually found in the blood.
Antioxidant vitamins and memory are linked, because free radicals
damage they can learn the function of neurons in the brain. Like the B
vitamins, in other words, the antioxidant vitamins to prevent damage to
the brain base.
Supplementation with antioxidant vitamins a day is
recommended. In addition, these vitamins are found in nature foods such
as blueberries, strawberries and other berries, sweet potatoes, red
tomatoes, spinach, broccoli, green tea and other teas, nuts and seeds,
and citrus fruits such as oranges and grapefruits.
Note that some of these foods, you get both the B vitamins and antioxidants - a double dose of vitamins to improve memory!
3. Omega 3 fatty acids. Omega-3 fatty acids are not really "vitamins"
as such, but important fatty molecules that improve memory and brain
function. So much is said about so-called bad fats, but omega-3 fatty
acids are actually a class of good fats. These fats help protect the
brain against inflammation and high cholesterol. This is what makes
these fatty acids, vitamins good for improving memory.
Read about the benefits of fish oil supplements
Good sources of Omega-3 fatty acids are cold water fish such as salmon,
herring, tuna, halibut and mackerel, walnuts and flaxseed / linseed
Memory supplements other
In addition to regular intake of
vitamins to improve memory, you might want to also take supplements.
Supplements memory vitamins are similar to (and may also contain
vitamins), but are generally only available as a pill and not
necessarily in the food. See the examples below - you'll understand what
1. Acetyl L-Carnitine. Known for its ability to cross the
blood-brain barrier, this amino acid helps with the production of energy
necessary for optimal brain function. Bodybuilders like too much, as it
can help your muscles become stronger during the year.
GPC. The long name of this supplement is Glycerophospocholine Alpha.
Alpha GPC is a form of choline, which amplifies the basic life processes
including growth and revitalization. Clinical studies have shown that
Alpha GPC supports a greater attention span, mental focus, recall and
other brain functions.
3. ATP (adenosine triphosphate). ATP is the
molecule that the body needs for energy. Increase physiological energy
can help with concentration and mental focus.
4. Bacopa monnieri.
This herb has been used in Asia for centuries by Ayurvedic physicians in
India as one of the natural vitamins to improve memory and
concentration. Modern studies support this, showing that the bacosides,
as phytonutrients in this natural grass, support transmitters in the
brain during storage.
5. L-carnosine. This is a generic supplement
that helps protect cells and tissues from the effects of aging. As a
broad-spectrum anti-oxidant, Carnosine protects age-related decline of
mental function and immune systems.
6. Citicoline (CDP choline).
This supplement is a type of B vitamin that has been refined to produce
actions for the creation of phospholipids. How are the phospholipid
membranes of cells of the brain, this supplement helps to improve the
production of vital neurotransmitters. Several studies have shown that
citicoline improves memory and verbal learning.
7. CoQ10 (in
ubiquinol). . Coenzyme Q10 is a chemical found naturally in the body
that contributes to the production of ATP, the main source of energy.
CoQ10 supplements to help ensure maximum physical energy that can help
with concentration and memory.
8. DMAE. 2-Dimethylaminoethanol, or
DMAE, is believed to help with the mental energy, alertness and
concentration. This is another compound that can cross the blood-brain
barrier to reach brain cells.
9. Ginkgo Biloba. This herb has been
shown to improve blood flow to your organs including the brain. However,
research has shown that Ginkgo actually improves memory, such as the
National Institutes of Health (NIH) has recently concluded. While the
Ginkgo is not a miracle worker, improving blood flow to the brain is
probably useful. It may mean that the oxygen and nutrients are delivered
to your brain cells more efficiently.
10. L-glutamine. This
supplement passes through the blood-brain barrier to the brain, where it
is converted into glutamic acid, and the transmitter of the brain
essential. Good concentration and to keep your brain sharp. Also popular
with bodybuilders as L-Glutamine is the most abundant amino acid in the
11. Huperzine A. This supplement is an extract of Huperzia
serrata moss Chinese. Some studies indicate that Hyperzine A improves
learning and memory, helping the action of neurotransmitters in the
brain. Suitable for mild to fight age-related memory loss or a short
term boost, as when preparing for an exam.
12. Lecithin. (Phosphatidyl choline See below).
13. Mushroom lion's mane. Used for centuries in China and Japan to
improve mental performance, this herb has been shown to contain
erinacines that can help the growth of nerve cells and brain. I do not
know where you can buy, though.
14. NADH. Reduced B-nicotinamide
adenine dinucleotide, or NADH, is a form of vitamin B3, which increases
the energy in cells throughout the body. It also helps with the
production of the neurotransmitters dopamine and norepinephrine in the
15. Phosphatidyl choline. This supplement is an important
nutrient for the brain and liver function. It is often achieved by
supplementation with lecithin, which is a source of phosphatidylcholine.
16. Phosphatidyl serine. One of the most popular brain enhancement
supplements, phosphatidylserine (PS) is an important component of the
outer membrane of brain cells. With advancing age, the production of PS
in the body decreases. Studies show that PS helps to counteract
age-related memory problems and mood changes.
17. L-tyrosine. A
non-essential amino acids, L-tyrosine is converted in the body of
neurotransmitters that moderate stress response, mental function and
mood. I found it really increases the concentration, especially when
taken with water on an empty stomach.
18. Vinpocetine. An extract of
the periwinkle plant, this compound is a herbal help to improve memory
and concentration. It acts as a vasodilator that increases blood flow
particularly in the brain used for memory storage.
Analyze your diet to see if any of the three main categories of vitamins for memory may be deficient.
For example, you may decide to start eating a serving of cold-water
fish a couple of times a week. And if you can get a few more servings of
fruits and vegetables contain the most important B vitamins and
antioxidants, it will do almost anything that you can diet-wise to
protect the brain and improve your memory. Vitamins for memory