Have you ever forgotten someone's name even though you just met him? Or have you ever forgotten something you said to someone in a short time? Memory loss is a common challenge faced by almost everyone, including children, students, youth and adults. The consequences of memory loss can be serious or mild. For example, forgetting things from time to time can make life difficult for people, including people who have serious problems learning and remembering new information. For some people, memory loss can also be a mild symptom caused by issues such as stress.
Luckily, there are some steps that you can take to keep your brain healthy. Research suggests that eating some foods, exercising and getting enough sleep can significantly improve brain health as we age. What are the causes of memory loss?
Related: Top Supplements that Support Brain Health
Memory loss is part of the aging process and can also be a symptom of brain degeneration.
Too much mental and physical stress on the body can cause poor brain performance and memory loss.
3. Lack of sleep (insomnia)
Having less than six hours of sleep per day can affect memory.
Brain Health Supplements for Memory Loss
1. B Vitamins
B vitamins, especially Vitamin B-12, B6 (folate) and B9, play a key role in producing brain chemicals that affect mood and other brain functions. Vitamin B-12 also helps to insulate the brain and produce brain neurons. Having a low level of these vitamins has also been linked with depression and memory loss. Older adults, especially vegetarians, eat a poor diet that put them at risk of vitamin B deficiency. The same risk is also faced with people who have digestive disorders. For this reason, they are unable to absorb all the B vitamins from the food they eat.
Due to the role of B vitamins in brain health, Doctors advice that adults above the age of 50 should test their B-12 levels frequently. The best way to ensure you're getting enough B-12 and other vitamins is by eating a balanced diet. Foods like eggs, vegetables, organ meats and low-fat and fat-free milk are rich in Vitamin B. you can also get vitamin B from fortified breakfast cereals.
Taking a Vitamin B supplement is also a reliable way to increase your B vitamin levels. It is advised to take between 100 to 500 mcg daily supplement of B-12, along with about 400 mcg of folic acid for brain health. You can also consider taking a vitamin B complex supplement. They usually contain most of the eight B vitamins you need to stay healthy and maintain brain health.
Some recommended B vitamins supplement are:
- Kirkland Signature Vitamin B12 1200 mcg capsule – contains highly absorbable vitamin B12 for brain health. The product is also active and has long-lasting effects on the body.
- Jamieson Vitamin B12 long-acting formula 1200 mcg – contains a natural B12 formula for slight memory loss, inability to concentrate, mental depression.
2.Omega 3 fish oil
Much research now suggests that fish oil improves memory in kids and adults. According to a particular study, children who eat a diet rich in fish show improved learning ability and memory than children who do not. The human brain is around 60 percent fat, and brain cells contain a lot of fatty acids. So, people who eat fatty fish supply enough fatty acid to their bodies to maintain their brains and avoid memory loss and forgetfulness.
You can get enough fish oil into your body by eating fatty fish such as tuna, mackerel or salmon at least twice a week. Note that the quantity of Omega 3 fatty acids you get from a fish diet are not always the same. Certain factors like the particular breeds of wild fish and cooking methods can affect the content of fatty acids in a fish diet. For this reason, fish that is steamed, baked or grilled is considered a healthier choice.
Another way you can supply your body with fish oil is by taking premium fish oil/omega-3 supplements. Taking these supplements can boost your fish oil levels to enhance memory in children and adults. The recommended dose of fish oil for children between 1-3 years is 700mg. However, kids between 4-8 years should take 900mg. The average daily intake of Fish oil is 1,600 mg for adult men, while adult women can take up to 1,100 mg.
Some high-quality fish oil supplements available on the market include:
- Kirkland Signature – 100% Wild Fish Oil Blend 1000mg Softgels – a pure, natural fish oil extracted from 100% wild anchovies, sardines, mackerel and Alaskan salmon.
- Swisse – Ultiboost Odorless High Concentration Wild Fish Oil 1500mg – a high standard EPA & DHA fish oil capsule for normal functioning of brain cells and eye health.
- Jamieson – Salmon Fish Oil 1000mg – pure, odourless salmon fish oil is rich in EPA&DHA. It is very safe and reliable.
3. Curcumin (Turmeric)
Curcumin, which is responsible for turmeric's orange color, has potent antioxidant properties for general health, but it doesn't stop there. Studies have shown that curcumin improves thinking and memory and can reduce the buildup of protein plaques in the brain. For example, turmeric is a popular spice in India. For years, scientists have found that elderly Indians who eat turmeric every day have a lower risk of memory loss.
In a human trial, scientists found that people who took curcumin had lower levels of beta-amyloid and tau proteins in their brains. High levels of these two substances indicate a high risk of memory loss. Older adults can reap the benefits of curcumin by adding a teaspoon of turmeric spice to their food daily.Turmeric supplementsIt is also rich in curcumin, but please read the product label carefully to confirm the product statement and dosage instructions before taking it.