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Nutritional supplements to improve focus, concentration and memory as we age

Our cognitive function refers to our ability to think, reason, learn and remember information. This includes mental processes like our attention, perception, memory, language and problem-solving. As we age, it’s common for our cognitive functions to slowly worsen, including our memory. Everyone is different, though, with memory decline influenced by genetics, lifestyle and overall health.

Can a dietary supplement boost your memory and cognitive function?

Supplements are products that contain vitamins, minerals, herbs, amino acids or other dietary substances. Individuals commonly use them to supplement a person's diet and provide additional nutrients that may be lacking.

It's understandable why people want to look after their minds and memories as they age. Maintaining our cognitive abilities allows us to continue engaging in various activities and tasks that contribute to our overall quality of life. It allows us to be independent, social and to continue pursuing our interests and hobbies. Deteriorating brain health can also impact daily functioning and increase the risk of accidents, such as falls or medication errors. It’s also linked with our mental well-being, as cognitive decline can lead to frustration, anxiety and a decreased sense of self-confidence.

Key Nutritional Supplements for Cognitive Enhancement

What are the best supplements for focus and concentration?

A study found that certain combinations of supplements helped improve our working memory. These combinations were: multivitamins, zinc and omega-3 fatty acids; probiotics, polyphenols, multivitamins, zinc and omega-3; probiotics, multivitamins, zinc and omega-3, polyphenols, multivitamins, zinc and omega-3.

Let’s go over these as well as other supplements that may help.

Omega-3 Fatty Acids

The most consistent positive research on cognitive decline in older adults is for omega-3 fatty acids.

Omega-3 fatty acids (EPA, DHA and ALA) are essential fats that the body cannot produce, so they must be obtained from the food we eat. These fats, especially DHA, are crucial nutrition for brain health and cognitive performance. They support brain cell membranes, aid in brain function and help with communication between cells. Omega-3s also have anti-inflammatory properties, reducing inflammation in the brain and potentially benefiting conditions like Alzheimer's, Parkinson's and multiple sclerosis.

A study found that higher omega-3 levels were associated with larger hippocampal volumes, which plays a large role in learning and memory. A 2015 review found that taking supplements containing DHA and EPA, improved episodic memory in adults with memory concerns. Keep an eye out for exciting future research results.

B Vitamins

B vitamins are essential for our brain health as they play a role in energy absorption, neurotransmitter synthesis, DNA repair and maintaining healthy brain cells. There are eight B vitamins: B1, B2, B3, B5, B6, B7, B9 and B12, each with unique functions.

While some short-term studies on adults ages 50 and over, both with and without dementia, found that taking vitamin B12 supplements when you’re not deficient had no impact, there are some longer-term studies — over 12 months — that suggest B vitamin supplements may slow cognitive decline with early and long-term intervention, so for individuals under these ages.

B12 deficiency is common in older adults, those with digestive issues, strict vegetarians and people on certain medications. If you’re in any of those categories, you might want to take B12 supplements to help with your brain functions.

Antioxidants

Antioxidants counterbalance reactive oxygen species (ROS) to reduce oxidative stress, which can damage our brain cells when our antioxidant defences are insufficient. Enzymes produced in the body and antioxidants from the diet, like vitamins C and E, beta-carotene and phytochemicals in fruits and vegetables, act as antioxidants. A diet rich in antioxidants supports the body's defence against oxidative stress, but the optimal dosage and benefits of antioxidant supplements are still under research.

A 2014 study found that high amounts of vitamin E can benefit the mind and memory in older people and can help with mild to moderate Alzheimer’s disease. Keep in mind that amounts, more than 400 IU (international units) per day, is risky for those with cardiovascular disease and people on blood thinners.

Like those deficient in B12, being vitamin C deficient can cause neurocognitive dysfunction, so supplementing this vitamin will help your cognitive function if deficient.

L-Theanine is an amino acid found in green tea, which has been found to affect our brain’s functions by relieving stress, improving our mood and helping us maintain normal sleep. One study found that it helped reduce reaction time and could improve memory based on this improvement in attention.

Herbal Supplements

Herbal supplements are natural products made from plants or plant extracts that are used to supplement the diet.

In 2020, a meta-analysis found those given Ginkgo biloba extract EGb-761 had some improvement in cognitive function, with another 2015 review finding similar results in long-term use.

Waterhyssop is widely used in traditional ayurvedic medicine to improve intelligence and memory, and there is some evidence of a potential reduction in the effects of dementia, Parkinson’s disease and epilepsy, but long-term studies of toxicity in humans have yet to be conducted.

There are some studies showing improved cognition and task-switching abilities in patients with Alzheimer’s Disease when taking Huperzine A.

Rhodiola Rosea is used to help alleviate stress and improve, learning, memory and cognition. It has also been found to help improve attention. Its main benefits come from its antioxidant, anti-inflammatory and cerebral metabolism properties. As for curcumin, there are some preclinical studies showing that it targets inflammatory and antioxidant pathways, with some beneficial effects on cognition in Alzheimer’s disease. It’s also been found to reduce oxidative stress, promote mood balance, improve digestive health, support eye health and relieve joint pain. Grab Xandro Lab’s patented BCM-95® TURMERIC CURCUMIN here.

Other Supplements

Creatine: There are some studies that suggest oral creatine supplements may improve short-term memory and intelligence.

Resveratrol: There is research that suggests regular low-dose resveratrol supplements can enhance cognition, cerebrovascular function and insulin sensitivity in postmenopausal women, although further studies are needed to determine whether it can reduce the risk of dementia.

Polyphenol: There are promising findings about the effect of polyphenol on cognitive function and as a neuroprotective measure in young and middle-aged adults.

Zinc: Zinc deficiency is associated with neuronal degeneration and cognitive impairment. If deficient, zinc supplements within the limits of a normal diet can alleviate cognitive impairment.

Probiotics: Some studies suggest that probiotics may help improve mood and cognitive function, while other studies show that probiotics help promote mental flexibility and alleviate stress in healthy older adults.

Spermidine: There have been studies showing how spermidine and spermine can help with improving autophagy and mitochondrial function, which can help with anti-aging. Here at Xandro Lab, we have also conducted scientific research about the beneficial effects of spermidine on brain and cognitive health, with tests showing enhanced memory performance and decreased Alzheimer’s disease-associated neuroinflammation. Purchase Xandro Lab Spermidine supplements here.

While it’s best to get all of our dietary vitamins from the foods we eat, supplements can help fill in the gap. Just make sure you’re not going over the recommended daily intake. Make sure you also eat a well-balanced diet, limit your alcohol intake, exercise, get adequate sleep, socialise and address any health problems in order to maintain your cognitive abilities as you age.

We hope you now have an understanding of some of the best brain supplements for adults and what the current scientific research says about them. Make sure to keep up to date with and explore further research about the supplements we’ve mentioned — there’s a lot — plus any other supplements you’re interested in to make sure you’re putting the right nutrients and vitamins into your body.

Disclaimer: While there has been growing interest in the use of nutritional supplements to improve cognitive function and memory, particularly among older adults, keep in mind that there is currently no concrete evidence that vitamins boost memory, cognition or brain health. The effectiveness of these supplements can vary depending on factors such as dosage, individual differences and underlying health conditions. Make sure to contact your health professional for your individual medical needs.

For example, some trials have found no benefit of omega-3 supplements on the cognitive functions of older people without dementia, while some studies found no association between vitamin C deficiency and cognitive dysfunction. There has also been no conclusive evidence that Ginkgo biloba prevents memory loss, the risk of Alzheimer’s disease or cognitive decline in older adults. While Huperzine A is found in many pre-workout supplements due to its cognitive benefits, one study actually found there was no difference for fitness enthusiasts when taking the supplement.