Supplements for Brain & Memory

Do you have difficulty remembering things, or learning new skills? Cognitive decline occurs in approximately 1 in 9 adults, being more common in men aged over 65, but it can happen much earlier in life.

Eating healthily, taking nutritional supplements and making lifestyle changes, such as learning a new language or how to play a musical instrument, are all natural ways to enhance cognition and improve memory.

Key Foods for Cognition

As part of a well-balanced, healthy diet you should include these nutrients to support cognition: vitamin B12, folate, iron, zinc and omega-3 fatty acids. Eat these foods regularly:

  • Red meat and liver: provide excellent sources of vitamin B12, folate, iron and zinc.
  • Oily fish: salmon, mackerel, sardines and herring are good sources of vitamin B12, zinc, iron and omega-3 fatty acids. Aim for 2-3 portions weekly.
  • Dark green leafy vegetables: kale, spinach, rocket, beet greens and chard are rich in folate, iron and zinc.
  • Eggs: organic, free range eggs are an excellent source of vitamin B12, folate, iron and zinc.

Which Supplements Can Support Cognition?

Consider these top nutrients when looking for supplements to support cognition:

  1. Vitamin B complex with or without folate
  2. Iron
  3. Zinc
  4. Omega-3 fatty acids

Top Tips on Buying Supplements for Cognition

When choosing a vitamin B complex, or vitamin B12 on it’s own, make sure the vitamin B12 is in a methylated (activated) form, such as methylcobalamin, for optimal absorption. Vegans should always supplement with vitamin B12 as it’s only available in animal-derived foods.

  • Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.
  • You can supplement with omega 3 in the form of fish oil, or a vegan alternative derived from marine algae.
  • Iron bisglycinate is a highly absorbable form of iron which is better tolerated by those with sensitive digestive systems.

Nutritional Therapy Support For Cognition

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with cognition and to book a consultation, head over to our expert page here:

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