This article will provide you with a list of 10 of the best vitamins for memory, focus and other issues you may be suffering from. Many of these vitamins for memory also aid in focus and concentration and some can even help in anxiety and sleep issues. As always, talk to your healthcare provider before taking them, since some of them might interfere with other medicines you may be taking.
1. Antioxidants A, C and E-best vitamins for memory
The best vitamins for memory and concentration are antioxidant vitamins. The more antioxidants you have in your blood, the sharper your focus will be. As per a study conducted in Berne University wherein 445 people were tested for memory, the ones with the best memory had higher levels of vitamin C and beta carotene in their blood. Other studies in USA found similar link between vitamin E and memory. Antioxidants not only boost memory, they can even fight degenerative diseases like Alzheimer’s. Antioxidants fight inflammation and prevent oxidation of the brain.They also boost circulation. Recommended daily dosage for Vitamin A is 10,000 IU,dosage for Vitamin C is 1000mg per day and for Vitamin E is 500-600 IU.
2. Acetyl L Carnitine or ALC
ALC works by allowing essential nutrients to get into the mitochondria to create energy. It also removes toxins from the mitochondria. Recommended dosage of ALC is 500 mg twice a day. Within an hour or two of taking ALC, you will experience elevated mood, higher energy and increased arousal and vigilance. The effect often lasts all day.
B-complex vitamins are the best vitamins for memory. They are very important for the functioning of the nervous system and neurotransmitters which impact mood and energy levels. Deficiency in B12 vitamin can cause confusion, depression and memory issues. Recommended daily dosage of B vitamins is at least 50 mg of B6 and 500 mcg of B12.
This enzyme is critical for brain function. As we age, we start losing this crucial enzyme so we must supplement with it, as the brain needs vital amounts of it for functioning. You can also get COQ10 naturally through fish and meat. Those on vegan or vegetarian diets must take at least 30 mg per day.
5. DHA (Fish Oil)
Without adequate DHA, which stands for docosahexaenoic acid, your brain cannot function normally. Almost 25% of the brain is made of DHA. Deficiency of this nutrient could cause depression and affect your focus and alertness levels. Lack of DHA also forces the brain to turn to saturated and transfatty acids, which cause it to harden. Regular intake of fatty fish or fish oil capsules can improve alertness levels and focus levels. Take 1-2 grams of fish oil daily. If you take only DHA instead of fish oil, select a pill with 300 mg DHA and take one capsule daily.
Gingko is a proven memory boosting herb. Many studies have shown improved memory and alertness in elderly patients with regular consumption of Gingko. Gingko Biloba is also recommended for preventing age-related depression as studies on lab animals have shown it to improve serotonin receptors.
Many studies have shown that deficiency in zinc can cause mental lethargy. You can get this important mineral through foods like beans, legumes, nuts, whole grains and sea food. You can also take zinc supplements containing 25 to 80 mg zinc. Take the pill with food to prevent stomach upset.
Some preliminary studies have proven without doubt that Ginseng can improve quality of life in elderly patients by improving cognition, memory and concentration. Take up to 200 mg Panax (Chinese or Korean) Ginseng or as advised by herbalists.
Choline is important for creating neurotransmitters like acetylcholine. Regular intake of this mineral can prevent Alzheimer’s and dementia. Choline is found in cauliflower, egg yolks, peanuts etc. You can even supplement with a dose of 250 to 500 mg per day (taken in the morning for improving all day long focus).
DMAE stands for Dimethylethanolamine. It is a memory boosting supplement that can also give you anti aging benefits. Many creams and formulations containing DMAE are known to improve wrinkles and fine lines and also fill in the lips. Like Choline, DMAE is a precursor to neurotransmitter acetylcholine. Taken regularly, it can improve attention span and memory abilities. Adults can take up to 500 mg of DMAE daily.