The vitamins for memory do they really exist? Can we supplement our diet with "ingredients" that can really give our brain an edge?
The answer is probably yes, as long as you don't believe in miracles. However, whether you suffer from slight forgetfulness, or have more frequent memory problems, one thing is certain: some vitamins and fatty acids are useful for slowing down or preventing these discomforts.
But what are the vitamins for memory?
We've summarized a short list of the main ones below, inviting you to talk to your doctor to find out more.
Scientists have long studied the relationship between low levels of vitamin B12 (cobalamin) and memory loss.
According to several analyzes, having sufficient levels of vitamin B12 in your diet can actually improve memory. However, there is not enough evidence to suggest that more than recommended vitamin B12 can have ameliorative effects.
For the time being, we therefore share how promising research has shown that vitamin B12 can slow cognitive decline in people with early Alzheimer's when taken together with omega-3 fatty acids.
Finally, we note that vitamin B12 deficiency is more common in people with intestinal or stomach problems, or in vegetarian diets or, again, in people with diabetes who treat their condition with specific medicines.
For these people - and not only for them - it could therefore be the case to supplement the level of vitamin B12 that can be obtained from food: vitamin B12, we remember in this regard, is mainly found in foods such as fish and poultry.
Several scientific analyzes suggest that vitamin E may benefit the mind and memory in older people, and a well-known 2014 study published in the JAMA - Journal of the American Medical Association found that high amounts of vitamin E can help people with Alzheimer's. mild to moderate to contain the damage of this syndrome.
Be careful though. Participants in that study did in fact take doses of 2,000 international units (IU) per day, but it was simultaneously disclosed that taking more than 1,000 IU per day is particularly risky for people with cardiovascular disease, especially those who use diluents some blood.
Fortunately, regardless of your age or medical condition, you should be able to get enough vitamin E from food. Vitamin E deficiency is therefore rare, although it can occur in people with low-fat diets.
You can find good doses of vitamin E in nuts, dark-colored fruits (like blueberries), vegetables, like spinach and peppers.
Read also: Are vitamin supplements good for you?
The best ways to help your memory
Having clarified the above, it is good to remember that, for both young and old, it is very important to try to get the right vitamins for memory support, from the food you eat daily. Supplements can certainly fill vitamin gaps and deficiencies, but it is always wise to consult your doctor before exceeding the recommended daily dose.
In short, no matter your age and medical condition: the best way to combat memory decline is to eat well and exercise your body and brain frequently. That's why, after all, the solution for a better memory is to follow a Mediterranean diet, a good source of all the vitamins your body needs.
We remind you that the Mediterranean diet is typically cited as an ideal diet for many people and that, among its advantages, it has precisely that of providing our body with vitamins and nutrients useful for improving memory.
The distinctive features of the diet include many plant-based foods, reduced intake of red meat, good amounts of fish, and the use of olive oil in the preparation and seasoning of meals.
Obviously, before making any changes to your diet, our suggestion can only be to talk about it carefully and specifically with your referring doctor, in order to build a fully satisfying dietary path tailored to your nutritional needs. .