The Best Supplements to Improve Memory and Cognition

Many external factors can impact one’s cognitive function, including stress and sleep deprivation. Over time, this can lead to a general sense of tiredness, brain fog, and unproductivity.

Supplements are a fantastic option for those who can’t get enough nutrients through a minimally processed diet of lean protein and diverse produce. Here are some of the best supplements to improve your memory and cognition.

Krill Oil

When it comes to brain food, there’s nothing quite as effective as Omega-3 fatty acids. These incredible nutrients help reduce inflammation, improve brain health, reduce the onset of chronic heart diseases, and more. 

Various studies have been conducted on the impact of Omega-3s and cognitive function with promising results. Supplementing with Omega-3 fish oil has been proven to decrease the effects of age-related cognitive decline within months.

Omega-3s are prevalent in wild seafood and game meat. As such, it’s challenging to get enough Omega-3s in a modern diet. Krill oil supplements are one of the best ways to increase your intake of Omega-3 fatty acids and improve your health. In addition to improving cognitive function, krill oil is also rich in antioxidants, and a natural form of pain management. 

Ginkgo Biloba

Ginkgo Biloba is a supplement derived from the tree of the same name. Also known as Maidenhair, this tree is endemic to China and has long been used in traditional Chinese medicine. This incredible tree is referred to as a living fossil, as it’s been present for thousands of years and unlike any other tree on Earth. 

There are numerous benefits to supplementing with Ginkgo Biloba. This supplement is said to improve blood flow to the brain, promoting awareness, focus, and memory. The improved blood flow is also said to contribute to better circulation and heart health. 

The notable results in using Ginkgo Biloba to prevent age-related cognitive decline have encouraged scientists to study this supplement for dementia and Alzheimer’s patients. The initial results are inconsistent, but promising, indicating merit for further study in this area. 

It’s important to discuss your case history with a medical professional before supplementing with Ginkgo Biloba, as this effective supplement can interact with certain medications. People on blood thinners, antidepressants, or anti-inflammatory medication should not take Ginkgo Biloba. 

Resveratrol

Many studies are indicating the health effects of red wine and dark chocolate related to resveratrol. This naturally-occurring antioxidant can be found in wild berries, grapes, and cocoa. While there’s plenty of controversy surrounding whether the health benefits outweigh the negatives when drinking wine, one thing is sure: resveratrol is a powerful natural health supplement.

Taking resveratrol supplements has potentially profound impacts on the brain. One of the most compelling and exciting benefits is that it prevents deterioration of the hippocampus — an intricate brain structure responsible for memory and cognition. Furthermore, resveratrol combats beta-amyloids in the brain, which plays a role in the development of Alzheimer’s. 

In addition to the numerous benefits resveratrol holds for memory and cognition, initial studies also show impacts on blood pressure and cholesterol levels. To understand the real efficacy of this supplement in the human body more studies will need to be conducted.

Rhodiola Rosea

Rhodiola Rosea is an adaptogen, a member of a particular group of herbs that promotes homeostasis in the body. In simple terms, an adaptogen is a natural supplement that helps us cope with the physiological impacts of stress.

This particular adaptogen is derived from the Rhodiola plant, which is found in northern Europe and Asia. This plant has long been used in traditional medicine and has over 140 active ingredients in the roots alone. 

The primary function of Rhodiola Rosea is to reduce stress and relieve anxiety. Cortisol— the stress hormone— wreaks havoc on the body’s systems. Increased levels of cortisol can cause insomnia, brain fog, and decreased cognition over time. As such, taking Rhodiola Rosea can help offset cortisol levels and improve brain function in those suffering from chronic stress and anxiety. 

Rhodiola Rosea studies have tested the cognitive levels of both night-shift physicians and overworked military cadets with incredible results. These studies, along with others, indicate that Rhodiola Rosea is a powerful supplement for naturally increasing energy levels and brain function.

MCT Oil

MCT (medium-chain triglyceride) oil has become a buzzword in fitness and health supplements. This type of fat is meant to be easily digested with high bioavailability so that your body gets the benefits of good fats without some of the negative side effects. 

While the main focus of MCT oil in the fitness and wellness industries relate to fat loss and optimizing energy systems, it also has positive effects on brain function. As such, it’s currently being evaluated in studies for epilepsy, Alzheimer’s, and autism. 

Ashwagandha

Ashwagandha is another adaptogen and a staple in the Ayurveda health movement. It has been used for thousands of years to improve focus and cognition, reduce stress, and boost energy levels. Ayurveda, also known as winter cherry and Indian ginseng, grows in the temperate regions of Africa and India.

This adaptogen operates similarly to Rhodiola Rosea, by reducing stress and decreasing cortisol levels in the body. In Ayurvedic medicine, it’s commonly used to offset cognitive decline caused by age or illness. If you’re considering Ashwagandha, be sure to talk to a medical provider about conflicting medications. 

Turmeric

Turmeric is one of the most accessible supplements for improving cognition. This iconic golden spice can be found in numerous Asian dishes and might even be in your Grandmother’s pantry. 

The active ingredient in turmeric is curcumin, which is found in the root of the turmeric plant. This natural anti-inflammatory is believed to be a powerful tool against chronic diseases, inflammatory diseases, and brain function decline.

Curcumin can increase levels of brain-derived neurotrophic factor (BDNF) in the body. BDNF is a hormone that combats the development of neurodegenerative diseases like Alzheimer’s while improving memory and overall brain function.

With these supplements, you can give your brain what it needs to thrive. Talk to a medical professional before taking any of these powerful natural supplements.