Age-related memory loss is a common occurrence. As we age, our brains begin to show diminished function and clarity in short-term memory and long-term recall.
However, several herbal supplements for memory loss can help slow, stop, or even reverse the effects of aging on your memory. In general, there are three types of herbal supplements for memory that can help you fight against the adverse effects of age:
Focus and concentration supplements
Focus and concentration supplements can be helpful for some people experiencing mild memory problems. The most studied of these supplements is called phosphatidylserine (PS).
PS has been shown in multiple studies to improve focus and concentration, particularly in people experiencing an age-related decline. Other focus and concentration supplements have promise but have yet to be well studied.
The following three supplements may help with mild memory problems but have yet to be adequately studied to recommend them for memory problems in general.
Gingko Biloba has been used for thousands of years in Chinese medicine for many ailments. It is one of the best-studied herbal supplements for improving focus and concentration. It has also been shown to improve long-term memory and short-term memory.
Ginkgo biloba is generally safe when taken in the recommended doses. Like all herbs, it has potential side effects, which should be discussed with a doctor. Ashwagandha has been used in Indian medicine for thousands of years as an adaptogen.
It is thought to increase an individual's resistance to stress, improve their mood, and improve cognitive function. It is thought to improve long-term and short-term memory and is also believed to reduce anxiety and enhance the quality of sleep.
Ginkgo biloba and ashwagandha are both safe to take for extended periods, although there are no long-term studies on the safety of ashwagandha.
Memory support supplements
Many herbs are traditionally believed to improve memory. However, most of these herbs have yet to be studied enough to know if they can improve memory.
Two herbs have been studied reasonably well and are believed to improve short-term memory. These are Ginkgo biloba and Bacopa monnieri.
Ginkgo biloba is one of the most studied herbs for improving memory. It has been shown to improve long-term and short-term memory, focus, and concentration.
Ginkgo biloba has been studied for enough years and in enough people to know that it is generally safe to take, although it can have some side effects, such as headaches. Bacopa monnieri has been studied for memory enhancement and is believed to be a safe and effective supplement.
However, there needs to be more studies on the effects of bacopa monnieri on healthy people in their 20s and 30s. Bacopa monnieri is safe when taken in recommended doses.
Memory regeneration supplements
There are no herbal supplements that can regenerate or create new neurons. To date, no herbal supplements have been studied that show any real promise in improving memory. That said, two herbs have the potential to do this. Bacopa monnieri and Siberian ginseng may help regenerate or create new neurons to improve memory.
Bacopa monnieri has been shown to increase BDNF levels, which can help restore or create new neurons. Siberian ginseng has been shown to increase HSP levels, which is linked to creating new neurons.
Both bacopa monnieri and Siberian ginseng have the potential to help improve memory. However, they have yet to be studied enough to know for sure.
Other tips to help improve your memory
- Sleep: The best herbal supplements for memory would only be helpful if you got enough sleep. The quality of your sleep directly correlates with the quality of your memory. If you're feeling groggy and can't focus during the day, you aren't getting enough rest.
- Exercise: Regular exercise increases the blood flow to your brain and helps you process information more efficiently. If you're having trouble remembering something, try going for a short walk to help get your mind working.
- Nutrition: What you eat directly correlates with how well you remember. Ensure you get enough omega-3 fatty acids, iron, and B vitamins.
The best herbal supplements for memory are ginkgo Biloba, bacopa monnieri, and Siberian ginseng. These herbs have been studied enough to know they are safe and likely to improve memory. Ginkgo biloba, bacopa monnieri, and Siberian ginseng are all useful on their own, but they are even more powerful when combined.