On February 16, 2025 By newsroom Topic: Health And Fitness Skills
Here’s what research and experts reveal about common memory supplements and lifestyle strategies for brain health.
Vitamin B12 Supplements
- When it helps: Effective for individuals with a B12 deficiency (common in older adults and vegetarians).
- When it doesn’t: If your B12 levels are normal, extra supplementation offers no cognitive benefits.
Ginkgo Biloba
- Research findings:
- A 2008 study (Journal of the American Medical Association) followed over 3,000 people aged 75+ for six years.
- Ginkgo didn’t reduce Alzheimer’s or dementia risk compared to a placebo.
- Conclusion: No evidence that ginkgo improves or preserves memory.
Fish Oil Supplements
- What’s promising: Observational studies link higher blood levels of omega-3s (found in fish oil) with a lower risk of dementia.
- Clinical trial results: A 2012 review of three trials with 3,536 participants (aged 60+) found no cognitive benefits from fish oil supplements over periods of 6–40 months.
- Conclusion: Omega-3-rich foods may help, but supplements don’t deliver the same benefits.
Exercise Regularly
- Why it works: Physical activity is linked to reduced cognitive decline.
- Goal: Aim for 150 minutes of moderate exercise weekly, such as walking, swimming, or yoga.
Adopt the MIND Diet
- What it includes:
- Vegetables, nuts, whole grains, olive oil, beans, fish, poultry, and a daily glass of wine.
- What it limits:
- Red meat, sweets, and fried foods.
- Why it helps: The MIND diet is designed to boost brain health and reduce neurodegenerative decline.
Memory supplements like ginkgo biloba, fish oil, and B12 don’t provide significant cognitive benefits for most people. Instead, focus on proven lifestyle changes—regular exercise and a brain-friendly diet like MIND—to support long-term brain health.
