Having a sharp memory is essential for learning, productivity and overall quality of life. Fortunately, science has identified several natural nootropic supplements demonstrated to improve memory formation, retention and recall.
By understanding how memories work in the brain and utilizing key nutrients, you can unlock your brain's full memory potential.
Memories are formed in the hippocampus region of the brain where information from the senses is encoded and stored via complex cellular processes.
Communication between neurons is facilitated by neurotransmitters like acetylcholine and glutamate. The strength of these connections determines how well memories are consolidated and recalled later. According to Thomas Riley at Nootroedge, nootropics positively influence the neurochemicals, pathways and plasticity involved in memory formation.
After a thorough evaluation of the latest research on nootropics, memory and cognition, here is the list of the top science-backed nootropic supplements for enhancing memory:
Bacopa Monnieri
Bacopa monnieri is an Ayurvedic herb that has been used for centuries to enhance memory and cognition. It contains active compounds called bacosides that regulate critical neurotransmitters and enzymes involved in memory formation. Bacosides modulate the dopamine and serotonergic systems and increase protein kinase activity in the hippocampus and frontal cortex. This stimulates neuron communication and synaptic plasticity, which strengthens the encoding of new memories. Bacopa also increases cerebral blood flow, providing more oxygen and nutrients to support neuron health. Multiple randomized controlled trials have found bacopa extract can significantly improve memory acquisition, retention and recall in healthy adults.
Phosphatidylserine
Phosphatidylserine is a phospholipid that makes up a major component of the cell membrane. In the brain, it plays a key role in cell-to-cell signaling which is essential for cognitive function. Phosphatidylserine supplementation has been shown to reduce age-related cognitive decline. It activates protein kinase C which regulates neurotransmitter release. Phosphatidylserine also preserves neuronal integrity and synaptic plasticity. Clinical studies indicate it can improve episodic memory, memory retrieval, recall accuracy, attention, concentration and overall cognitive performance in people of all ages.
Acetyl-L-Carnitine
Acetyl-L-carnitine is an amino acid that is naturally produced in the body and plays an important role in energy metabolism in the brain. It supports cognition by stimulating neurotransmitters like acetylcholine and dopamine. Acetyl-L-carnitine also increases blood flow and improves the availability of neuron membrane receptors. It provides neuroprotective effects by reducing oxidative stress and inflammation. Studies suggest acetyl-L-carnitine supplementation can slow age-related mental decline and improve long-term memory formation, storage and recall.
Ginkgo Biloba
For centuries ginkgo biloba extract has been used in traditional medicine to boost memory and cognition. It contains antioxidant compounds like flavonoids and terpenoids that provide neuroprotective benefits. Ginkgo biloba increases blood flow and oxygen delivery throughout the body and brain. It also modulates critical neurotransmitters like acetylcholine and serotonin which are involved in memory encoding and retrieval. Numerous studies have confirmed ginkgo biloba extract can improve short-term memory, long-term memory, recall, attention, reaction time and cognitive function - especially in those experiencing normal age-related memory impairment.
Omega-3s EPA & DHA
Omega-3 fatty acids like EPA and DHA play a structural role in building neuron cell membranes. They increase membrane fluidity and receptor density which allows for better inter-cellular communication. Omega-3s also have anti-inflammatory effects in the brain. Numerous studies have demonstrated that supplementing with fish oil omega-3s can improve episodic memory, working memory, short-term memory and cognitive function - particularly in those with low omega-3 intake. Omega-3s may also help slow cognitive decline associated with aging.
Citicoline
Citicoline, also known as CDP-choline, is a nootropic supplement that enhances levels of acetylcholine in the brain - a neurotransmitter critical for learning and memory. Citicoline also increases phosphatidylcholine levels needed to repair and build neuron cell membranes. This enhances signaling between brain cells and allows for neuroplasticity. Human studies show citicoline may improve sustained attention, attentional control, cognitive speed, and memory function. It may also help mitigate cognitive decline associated with stroke, age-related memory loss and dementia.
L-Theanine
L-theanine is an amino acid found in green and black tea. It easily crosses the blood-brain barrier and influences neurotransmitters and alpha brain waves. Research indicates L-theanine may induce a state of calm, focused alertness. Multiple human studies have demonstrated L-theanine can improve attention switching, working memory, episodic memory, and recall. It may also prevent mind wandering during cognitively demanding tasks. The neuroprotective effects of L-theanine make it a beneficial nootropic for memory enhancement.
Pine Bark Extract
Pine bark extract contains proanthocyanidins - a group of antioxidant compounds that provide neuroprotective effects. Pine bark extract improves blood flow and oxygen delivery to the brain. Studies have found it may increase Nitric Oxide (NO) which plays a key role in memory formation, learning and neuroplasticity. Clinical research has demonstrated pine bark extract can improve long-term memory, working memory, spatial memory, recall and cognition - especially in older adults experiencing mild cognitive decline.
By utilizing nootropic supplements like these, you can enhance your memory and overall brain performance. When paired with healthy lifestyle practices, nootropics are powerful tools for achieving mental clarity and reaching your cognitive potential.
How do nootropics enhance memory and learning?
Nootropics influence the cellular pathways and neurotransmitters involved in memory formation. Compounds like bacopa monnieri and phosphatidylserine modulate neurotransmitters that strengthen the connections between neurons required to encode new memories. Other nootropics like citicoline optimize neuron cell membrane health to improve signaling. Nootropics also increase blood flow and energy metabolism in the brain, providing the nutrients needed for neuroplasticity.
Which natural foods can improve memory?
Fatty fish like salmon, berries, nuts, seeds, dark chocolate, green tea, coffee, turmeric, broccoli, sage and garlic have all been shown to support memory and cognition. Fatty fish are high in omega-3s that are vital for brain cell membrane health. Berries contain antioxidants that improve neuron signaling. Nuts, seeds, chocolate, tea and coffee provide compounds and caffeine that boost focus, concentration and blood flow. Spices like turmeric and sage contain polyphenols that prevent acetylcholine breakdown. And broccoli and garlic have nutrients that support neuroplasticity. Incorporating these foods into a healthy diet can enhance memory.
Additionally, studies have demonstrated that eating a nutritious breakfast enhances learning capacity and cognition in children. The key is to include foods with compounds that optimize neuron communication and plasticity. A diet high in brain-boosting foods, along with targeted nootropic supplements, provides the nutrients needed for memory optimization. Both children and adults can improve their ability to learn, retain and recall information by eating for brain health.
What causes memory loss as we age?
Declines in memory and cognition can be caused by several age-related changes in the brain. Neurons shrink in size, neurotransmitter systems become less efficient, myelin sheaths deteriorate, inflammation increases, and blood flow/oxygen delivery decreases. Critical cell membranes also become more rigid. Nootropics aim to counteract many of these processes to maintain cognitive abilities.
How can you reduce cognitive decline as you get older?
Lifestyle factors like physical and mental exercise, stress management, quality sleep and a Mediterranean style diet can help maintain cognitive abilities as you age. Adding supplements like Bacopa monnieri, pine bark extract, ginkgo biloba, citicoline and phosphatidylserine to your daily routine may also slow age-related cognitive decline.
* This is a contributed article and this content does not necessarily represent the views of sciencetimes.com
