10 Best Ways To Boost Brain Memory And Health Naturally

Medically reviewed by Maria Sarino, MD FACT CHECKED

There is also another set of supplements that could be really helpful for boosting brain health and brain memory. The supplement is referred to as Nootropics.

Personally speaking, I have also tried some of the best nootropics and they did work for me as well.

If you want to know more about nootropics, then you could refer to one of the articles in which I have tried to explain, what are nootropics their functionality, and other basic stuff about the same.

Brain Boost Vitamins For Memory

  • Vitamin B12

    Vitamin B12 belongs to the complex vitamin B group that includes all the water-soluble vitamins. Also known as cobalamin, vitamin B12 has been linked with memory loss according to the researches conducted by scientists.

    On the other hand, no positive effects may occur if you consume a good amount of B12.
    The studies of the National Institutes of Health show the importance of vitamin B12. This vitamin helps to synthesize DNA, form the RBCs and facilitate neurological functioning.

    Due to so many advantages, the deficiency of vitamin B12 may lead to depression, confusion, dementia, and even poor memory.
    The deficiency of this vitamin occurs mostly in people who are strict vegetarians or have stomach issues. Besides this, the deficiency increases with age because older people have low stomach acid.

    Moreover, people who consume the diabetes drug metformin also have truncated vitamin B12 levels in their bodies. Other drugs that can lessen the level of B12 in your body include anti-inflammatory medicines, Proton pump inhibitors, birth control pills, and so on.

    To make up for the reduced levels of vitamin B12, you can take the vitamin naturally from foods. Foods like poultry and fish help to maintain the B12 levels in the body. Vegetarians can also go for fortified breakfast cereal to boost the level of B12 in their bodies.

    But do you know what is the reason behind memory and vitamin B12?
    According to a recent study conducted in 2016, vitamin B12 helps in the regrowth of myelin. Myelin is an insulating layer that covers the spinal cord and the brain.

    This layer may help to communicate the signals of the body rapidly to the brain. So the regrowth of Myelin can help you to maintain concentration and improve your memory.

    According to this Harvard article, vitamin B12 is key in the development of brain cells as well.

    Other Vitamin B12 deficiency issues are listed here in this governmental research.

  • Vitamin E

    Different studies show how vitamin E can be linked to memory growth in older people. The study was conducted in the journal JAMA in 2014. This study showed how an increased amount of vitamin E can help to cure Alzheimer’s disease and improve memory.

    You can get Vitamin E naturally from a low-fat diet and food like vegetables (broccoli, spinach, etc.), vegetables, oils, seeds, nuts, and so on.

    This article by NCBI accepts the importance of Vitamin E in the healthy aging of brain cells.

  • Vitamin D3

    Vitamin D3 provides a plethora of benefits to promote healthy aging. Consumption of a sufficient amount of vitamin D3 facilitates right cardiovascular functioning, cognitive functioning, healthy mood, bone strength, and so on.

    When it comes to Vitamin D3, its deficiency may lead to brain issues, one of them could be this.

  • Vitamin B9

    Vitamin B9 is many times linked to improving memory and brain health. This is because the vitamin may help to break homocysteine. Any excess of homocysteine in the body can lead to a risk of Alzheimer’s disease and dementia.

    Thus, vitamin B9 may help to reduce the risk of memory loss and produce energy to develop the brain cells. You can always get vitamin B9 through your diet. However, there are a number of supplements that provide B9 as well.

  • Vitamin C

    Vitamin C plays a wide array of functions that stimulate improving brain memory and concentration. The vitamin helps in the maturation of neurons and the formation of myelin sheets.

    Since the myelin sheet protects the neurons or nerve cells, vitamin C may enhance your memory. Besides this, vitamin C bolsters the process of impulse transmission and might even help to convert dopamine to serotonin.

    All such functions assist in regulating the neurotransmitter which is released in the nerve cells. A study was conducted that showed how there is a relationship between the mental function of a human body and vitamin C levels in it.

    Cognitively intact people had higher concentrations of vitamins C as compared to the people who were cognitively impaired.

Best Natural Supplement For Brain Memory

  • Astaxanthin

    A naturally occurring plant pigment and carotenoid, Astaxanthin is a pigment that provides the pink tint to marine life. It is commonly found in fish, algae, shrimp, salmon, trout, and so on. The high antioxidant nature of Astaxanthin is said to combat the free radicals of the body.

    Not only this but according to a study conducted in 2017, this naturally occurring pigment is also said to benefit the brain. The reason behind this is because Astaxanthin has capabilities to protect the brain during the natural aging process.

  • Ginkgo Biloba

    Ginkgo Biloba is a plant extract that facilitates healthy blood flow and hence promotes healthy brain functioning.

    This is due to the unique mix of blood vessel protectants and antioxidants in the plant extract. The combination helps the brain to combat toxins and facilitates mental sharpness.

  • Ashwagandha

    Used for more than 3000 years, Ashwagandha is a traditional Ayurvedic tonic. Initially, the tonic was used as a nerve tonic. However, research conducted in 2011 shows how Ashwagandha also has capabilities to improve brain functionality and memory.

    According to the US National Library of Medicine, Ashwagandha consists of several phytochemicals. These chemicals help to calm the brain and augment memory.

  • Fish oil

    Presently, the researchers are conducting observations on the benefits of fatty acids and fish oil for health and wellness.

    Both these components contain amplified levels of EPA- eicosapentaenoic acid and DHL- docosahexaenoic acid. Several studies show how high levels of both these acids help in supporting healthy memory in older adults due to their neurological functions.

  • Huperzine A

    Huperzine A is traditional Chinese medicine and herb that is extracted from Huperzia Serrata. This herb fosters the process of memory storage and retrieval.

    The reason being that it helps to bolster the functioning of the acetylcholine neurotransmitter system.

  • Omega-3 fatty acid

    Several types of research have shown how omega 3 rich foods could help you to sharpen your memory. Not only this, but omega-3 fatty acids also contain DHA. This DHA helps different nerve cells of your body to communicate with each other in a better way.

    Hence, the entire process may enhance your memory and increase your concentration. Different sources or foods that are rich in omega-3 fatty acids include walnuts, flax seeds, fish, chia seeds, salmon, mustard seeds, Brussels sprouts, avocado, cauliflower, eggs, etc.

  • Acetyl-L-carnitine

    Acetyl-L-carnitine is a health supplement that helps to enhance memory and brainpower. There are a plethora of methods by which Acetyl-L-carnitine may help to make the nerves healthier and strengthen the process of nerve growth factor (NGF).

    The antioxidant properties of the supplement, along with its capability to increase the production of Acetylcholine might protect the nerves of your body.
    Not only this but recent research was also published in the International Journal of Neurology and Neuro Therapy.

    According to this research, the Acetyl-L-carnitine supplement might augment the working memory as well as the episodic memory. The episodic memory facilitates you to remember even the important dates or events happening in your life. On the other hand, working memory or short-term memory may help you to retain information for a short period.

  • Asian or Panax ginseng

    Ginseng is a famous herbal remedy that provides a plethora of benefits. The remedy is used in Asia for more than 5000 years. The herbal remedy is a balancing tonic that may assist in relaxing as well as stimulating the nervous system.

    The Asian ginseng is planted in Asia and has a wide array of mental health and cognitive benefits. This herbal remedy consists of ginsenosides, which are responsible for the memory concentration and mental health benefits of the product.

    Asian Ginseng may also release acetylcholine that further enhances memory and learning. Another aspect of ginseng is that it might help to avoid memory loss and age-related mental decline.

  • Magnesium

    According to research conducted by the neuroscientists belonging to the Massachusetts Institute of Technology and the Tsinghua University in Beijing, enhanced levels of brain magnesium may help to improve the working memory learning abilities and long term and short term memory.

    You can increase the intake of magnesium from several fruits and dark leafy vegetables, beans, and nuts. The mineral might help you to fight memory lapses that are related to aging.

  • Zinc

    Zinc facilitates the regulation of neurotransmission and hence may help in improving overall brain health. Several pieces of research and studies even show how zinc can help to maintain communication between different neurons.

    The mineral especially facilitates communication in the hippocampus region which is strongly responsible for memory formation and learning.

Eating Plant Based Foods

You could enhance your mental clarity and memory by adding plant-based food to your diet. A vegan diet provides plant-based nutrition that could help to enrich your brainpower and thinking skills.

You may add different plant-based foods to your diet, like chia seeds, pumpkin seeds, broccoli, whole grains, avocados, spinach, etc.

The low GI whole grains include ingredients like pasta, rice, or brown cereals. These food items might increase the mental alertness of the body and reduce the risk of heart diseases.

You can also try out avocados that consist of monounsaturated fat. They are likely to help in the healthy blood flow of your body. Other plant-based foods include broccoli. Broccoli is a great source of vitamin K that helps to produce an important fat of the body.

One of the best methods that may help to enhance the memory of your brain is to decide on the type of food you eat. The food you eat has a profound impact on the health of your brain. The brain uses approximately 20% of the energy of the entire body.

Since it is an energy-intensive organ, providing it with good fuel and a healthy diet might facilitate long-term and short-term brain functioning.

The required nutrients could help your brain cells to regrow and reduce inflammation and cellular stress at the same time. Now let us have a look at the different types of foods that are said to improve memory.

Brain booster foods could also be a great option.

Limiting Red Meat

Red meat has high sources of saturated fat that may prove to be bad for your brain and heart. A research-based eating program, MIND Diet, shows how limiting red meat is very crucial.

Limiting red meat might help to enhance your mental clarity and help you to think sharp by improving your memory. So instead of red meat, you could opt for other options like beans, fish, or lean poultry.

Exercise

Besides eating a healthy diet, the next method to boost your memory and concentration level is to exercise regularly.

Regular physical exercising proffers a direct impact on brain health. This has even been verified by research conducted in the Journal of Exercise Rehabilitation.

According to this research, regular exercise might help to protect your brain against degeneration and it could even reduce the risk of cognitive decline with ageing.

Another study that was conducted in 2017 shows how aerobic exercise can ameliorate memory function in people who have Alzheimer’s disease.

The aerobic exercises include running, walking, hiking, dancing, swimming or cross countries skiing. All these exercises are likely to increase the heart rate of the patient.

Learning New Language

Learning new languages might help you to improve your memory abilities and skills. Several researchers have shown how bilingual students could concentrate better when compared to people who speak only one language.

The reason behind this is primarily because the language centres of the brain are quite flexible. So when you learn different languages, you can develop these language centres of your mind and enhance the capability of your mind to focus better.

Learning different languages may not only help you to become a good listener, but also a good thinker. This may facilitate better communication and creativity in you.

Tea or Coffee

Drinking a cup of coffee each morning without any added sugar could be beneficial for your brain. This is because of the two important ingredients present in coffee known as antioxidants and caffeine.

One of the major benefits of caffeine present in coffee is to enhance your alertness. The primary reason behind this is because caffeine could block adenosine that might make you feel sleepy.

On the other hand, another benefit of caffeine is to enhance your mood because it could help your body to release different neurotransmitters like serotonin in your body.

Not only this but coffee or tea could even sharpen your concentration. Drinking coffee for the long term may also truncate the risk of different neurological diseases.

However, you may not consume coffee or tea after 2:00 PM. The major reason behind this is because it could affect your sleep schedule.

Nuts


Being a rich source of vitamin E and antioxidants, nuts may provide you with a plethora of nutrients. They are a plant-based source of proteins and fats.

As you age, your brain may face oxidative stress. Due to this, you need a source that could provide you with antioxidants and vitamin E.

Vitamin E could help to enhance the cognition of your brain. Some of the best nuts that are good for your brain health include walnuts, hazelnuts, and almonds.

Eggs

You may receive a number of important nutrients from eggs like Choline, B12, and B6 vitamins and folate. Your body might require choline to regulate your memory and mood. However, generally, you may not receive choline from your diet. So, you could receive choline from egg yolk.

Besides this, the B vitamins may even bolster your brain health in many ways. The absence of B vitamins could lead to depression and anxiety.

Hence, you may include eggs in your diet to improve your concentration level, alertness, and memory. These food items might save you from neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, etc.

Best Nootropics For Memory

There is also another set of supplements that could be really helpful for boosting brain health and brain memory. The supplement is referred to as Nootropics.

Personally speaking, I have also tried some of the best nootropics and they did work for me as well.

If you want to know more about nootropics, then you could refer to one of the articles in which I have tried to explain, what are nootropics there functionality, and other basic stuff about the same.

Conclusion

Thus, this article delineates in detail the different methods that may help you to bolster your memory and concentration levels.

First of all, you need to focus on your diet and include all the vitamins, minerals and other foods that help to enhance your memory power.

Secondly, you also need to focus on regular physical exercise that may help to grow neurons in your body. In the end, effective memory improvement might occur if you learn new languages. Learning new languages enhances the language area of your brain and strengthens your creativity level.

Alternatively, you could also try some of the best nootropic available in the market.

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