Human Memory and Memory Loss

Memory and Nutrition

There is evidence that nutrition can impact brain function and memory.^[11][16][17] In most cases, a specific deficiency can result in loss of healthy brain function. Generally, supplements do not improve memory when that deficiency isn't present.

Vitamin B12 helps maintain nerve cells and red blood cells. A deficiency of the vitamin can cause memory loss. This is seen in older adults and vegetarians and a supplement can help in these cases. Without the deficiency, the vitamin does not help memory loss in people with Alzheimer's disease. You can get vitamin B12 naturally from fish, meat and poultry and many breakfast foods are fortified with it. Talk with your doctor if you think vitamin B12 might be a problem for you.

Like vitamin B12, a deficiency of folic acid can cause memory problems and taking a supplement in that case can improve memory. There is no indication that folic acid will improve memory outside of the deficiency.

There are lots of ads promoting ginkgo biloba to enhance memory, but scientific studies show mixed results.^[18] A large study published in 2008, however, indicated that it does not prevent memory loss or slow worsening of dementia. In addition, it can be dangerous if it is used with blood thinners such as warfarin (Coumadin) or aspirin and other medicines that can cause bleeding (Advil, Motrin and others). Talk with your doctor before trying gingko biloba.

Omega-3 and omega-6 fatty acids, which are found in fish, protect the heart and may protect against Alzheimer's disease.^[19][20] You can find omega-3 fatty acids in herring, sardines, salmon, mackerel, trout and halibut. They are also in canola, soybeans, walnuts and flaxseed. Besides being in fish, omega-6 fatty acids are in nuts, seeds, corn, and soy and safflower oils. Monosaturated fats may also be beneficial and are in olive and canola oils, almonds and avocados.

This Elder Health Guide was published on August 1, 2009.