While trouble attending to the task at hand may plague many of us in our earlier years, the complaints seem to shift starting in our fifties to concerns about memory. The two are integrally related. However, the aging population has a much higher incidence of Alzheimer’s disease and other types of dementia (progressive loss of memory cognitive abilities), and it increases with each decade of age. As the population as a whole ages, at a minimum we can expect a whole lot of people wandering around parking lots having forgotten where they parked their cars. Since many of us have been touched by this problem through a family member or otherwise, trying to prevent dementia is on the forefront of many people’s list of concerns. Experts have put out many recommendations about lifestyle factors that can lead to lower rates of dementia. These typically include things that comprise a generally healthy lifestyle, such as regular exercise, moderate alcohol intake, good sleep habits, and a diet high in fruits, vegetables, and whole grains and low in fats and sugars. In addition, keeping your brain active with things like crossword puzzles, Sudoku, and regular social interactions are also known to help with the continued firing of those brain cells.
However, many people would like to go beyond lifestyle changes to prevent memory loss. It is certainly worth considering what vitamins or supplements to take for memory loss and concentration. There is a great deal of research out there about many different vitamins for memory, but limited evidence showing some conclusive proof that these vitamins prevent memory loss. First, there are the B vitamins for memory. It has been clearly established that people who are low in vitamin B12 have a number of neurological issues. Included in the symptoms of B12 deficiency are memory loss and low energy, among other things. We have seen patients over the years who have come in with significant concerns about memory and/or attention (people ranging in age from college students to the elderly); and upon further analysis of their diet and health, she has found they are profoundly B12 deficient. Correction of this deficiency can work wonders. Replacing B12 either through oral daily doses or, occasionally, high-dose injections (discuss with your doctor) or prescription nasal preparations can improve these symptoms. B12 is an established vitamin that helps with memory and brain function in those who need it. People who rarely eat meat are often low in this important vitamin. However, it remains unclear whether taking this B vitamin helps memory in someone who does not have a deficiency. One smaller study showed some improvement in memory and cognition in people taking a combination of vitamin B12 and folic acid.
B6 is another vitamin for dementia prevention that showed some promising effects when combined with B12 and folic acid. Another study showed some delay in onset of memory loss in those taking these vitamins for dementia. We conclude that these vitamins are potentially helpful as B12, B6, and folic acid are essential for brain and nerve function. There is little downside to taking them in appropriate doses.
Other research about vitamins for memory loss has included some data on antioxidant vitamins such as vitamins C and E. There is some conflicting data but enough information to suggest that reasonable doses of these vitamins may help prevent memory loss. They seem to protect against vascular dementia (related to small strokes) more so than Alzheimer’s-type dementia. However, many people with memory loss have features of both types of diseases, so helping the vascular component would be useful. Vitamins C and E seem to help prevent dementia because they have an anticoagulant or blood-thinning effect. For this reason, they should only be taken in moderate doses and with caution in someone who has a risk of bleeding.
Perhaps one of the most compelling bits of recent research in regard to vitamins for memory and cognition is that regarding vitamin D. Vitamin D is one of the most important vitamins we recommend. You have heard us wax poetic about its usefulness for bone health, general well-being, energy, and immunity. A 2014 study looked at people with different blood levels of vitamin D and found that those with very low levels of vitamin D were about 50 percent more likely to develop dementia. From this, one can conclude that raising vitamin D levels may help prevent memory loss, though it has not yet been proven. It is known that vitamin D may play a role in inflammation in the brain, and this inflammation could be part of why people lose memory. We conclude that for this, among many other reasons, taking supplemental vitamin D to prevent memory loss is important.
Another consideration when trying to prevent memory loss with vitamins is supplements for memory loss derived from natural plants such as turmeric. Turmeric, also known as curcumin, is a spice used frequently in Indian cooking and curries. This flavorful yellow powder may have benefits in preventing inflammatory processes including Alzheimer’s disease. It was first noted that the people of India have much lower rates of dementia than their Western counterparts. Then several studies were done showing improvement in parts of the brain affected by Alzheimer’s. There is great promise for this. Likely it is best to use turmeric as much as possible in cooking. If this is difficult, daily supplements can be found (doses of 500 mg daily have been recommended, however as with any supplement be sure to use a reputable brand known for quality and purity).
The downside? Too much turmeric can affect the liver, so it should be used with caution in those with liver issues or taking other medications metabolized by the liver. Turmeric may also cause thinning of the blood and interfere with other medicines that cause bleeding. Do confer with your doctor if you have these issues. A discussion of vitamins for memory and cognition would not be complete without mention of omega-3s. Their role in attention was previously discussed. They are felt to have anti-inflammatory effects, which may prevent or minimize cognitive decline. Some studies suggest a benefit to these “good fats” and some show no association with cognitive decline. It is our belief that omega-3s are generally good for you, but they are best found via natural food sources. If you feel the need to take a supplement, be cautious to find one that does not have high levels of mercury.
Sorting through these options on your own can be difficult. The vitamin aisles are a confusing place. Therefore, you may want to explore a personalized vitamin company that will assess your individualized needs. These companies typically offer an online assessment tool that will diagnose potential vitamin needs and deliver a tailored vitamin routine. You should always consult with your physician around the recommendations received from these assessments to ensure that it fits within your overall care plan. However, it is smart to take advantage of all of the resources available as we enter an age of personalized nutrition.
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