The 16 Best Memory Supplements, According To Nutrition Experts – mindbodygreen.com

mbg Supplement Editor

mbg Supplement Editor

Morgan Chamberlain is a supplement editor at mindbodygreen. She graduated from Syracuse University with a Bachelor of Science degree in magazine journalism and a minor in nutrition.

Expert review by

mbg Vice President of Scientific Affairs

Ashley Jordan Ferira, Ph.D., RDN is Vice President of Scientific Affairs at mindbodygreen. She received her bachelor's degree in Biological Basis of Behavior from the University of Pennsylvania and Ph.D. in Foods and Nutrition from the University of Georgia.

Image by Brkati Krokodil / Stocksy

June 10, 2022

Whether we realize it or not, memory is an essential cognitive function we use every day as we're driving to the store, dialing a phone number we know by heart, or recalling a new co-worker's name so we can give a friendly greeting in the office.

Memory supplements can help support these daily activities.* But not all memory supplements are created equal. That's why we asked mindbodygreen's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, to scour the market to find the 16 best memory supplements available today.

Do memory supplements work?

There's a lot of skepticism regarding memory supplements floating around the internet, so let's address the elephant in the room: Yes, memory supplements work.

Do they magically restore your memories or provide superhuman cognitive abilities? No, of course not. As cool as it would be to live in the Wizarding World of Harry Potter or the Marvel Cinematic Universe, where magic and superpowers exist, we prefer to lean on science here.

And scientifically speaking, there are both preclinical studies (i.e., animals) and clinical trials (i.e., humans) that show that many nutrients, botanicals, and bioactives featured in dietary supplements demonstrate statistical and clinical significance for memory, recall, and related brain outcomes (e.g., learning, processing, retention, and cognitive performance).*

That said, memory supplements are not designed to reverse specific brain health concerns but rather support memory and promote overall brain function. We're talking proactive cognitive support and brain longevity, hereand the earlier the better!*

Yes, memory supplements work. But to work effectively, they need to include efficacious doses of premium forms of nutrients, botanicals, and bioactives with scientific evidence that demonstrates they optimize brain health and cognitive function in some capacity.*

Vitamins and other ingredients that support memory.

There's a wide variety of neuronutrientsincluding vitamins, minerals, botanicals, and other bioactivesthat demonstrate nootropic mechanisms (i.e., they promote brain health and function in one or more ways).

In addition to cognitive benefits such as focus, attention, concentration, alertness, cerebral blood flow, mood support, stress resilience, and neurotransmitter synthesis, many of these ingredients have a specific effectwhether direct or indirecton memory creation, recall, and retention.

Board-certified neurologist and environmental toxicologist Ilene Ruhoy, M.D., Ph.D., encourages her clients to utilize nootropic supplements to complement their holistic health habits. "Clean foods, movement, meditation, and spending time in nature are critical for brain nutrition, regeneration, and longevity," she explains. "As part of my integrative approach to neurology, I also value smart, holistic formulas that nourish and support brain function and elevate cognitive potential, regardless of stage in life."

Here are some key types of nootropic ingredients, plus specific examples of how they promote memory and overall cognitive function.

Vitamins

Many vitaminsincluding vitamin C, vitamin D3, vitamin K, and B vitamins (especially B6, B9, and B12)demonstrate nootropic mechanisms by regulating neurotransmitter production, aiding in the methylation cycle, and promoting anti-inflammatory actions.*

For example, in a 2016 American Journal of Clinical Nutrition study, participants with lower vitamin B12 levels had suboptimal memory performance (even when their B12 levels were considered to be in a "normal" range). Researchers believe this is because vitamin B12 helps promote microstructural integrity of the hippocampus, which is a major part of the brain that helps us process and retrieve memories.*

Minerals

Another unique set of micronutrients, mineralssuch as magnesium, calcium, zinc, and ironplay a role in brain health by promoting neurotransmitter synthesis, mitochondrial function, cellular signaling, and more.*

In a 2010 preclinical study published in Neuron, researchers discovered that increased levels of magnesium L-threonate in the brain improved short-term neuroplasticity, long-term potentiation (i.e., synapse signaling), and both learning and memory functions in rats.*

Amino acids

The essential building blocks of proteins throughout our body, amino acids also have a profound effect on neurotransmitter synthesis, helping regulate everything from mood to motivation in the brain.*

For example, L-tyrosine is a precursor for the neurotransmitter dopamine, which plays a part in mental energy, motivation, and happiness. According to a 2013 Frontiers review, increasing your L-tyrosine intake (through diet or supplementation) can help promote working memory updates which are the brain's "screening system" to decide whether or not new information is worth holding on to.* (Pretty cool, huh?)

In addition to L-tyrosine, here are some other amino acids that promote memory and overall cognitive function:*

Botanicals

We believe in the healing power of plants at mbg, and when it comes to nootropic mechanismsboy do botanicals deliver! Ranging from ancient Indigenous plants to adaptogenic mushrooms and Ayurvedic herbs, these dynamic plants promote myriad brain health benefitsincluding increased stress resilience, enhanced executive function, and improved memory (just to name a few).*

"Evidence-based botanicals with nootropic actions are one of my specialties as a naturopathic health care practitioner. One of the most exciting botanicals in the cognitive arena is the South African succulent Sceletium tortuosum (aka kanna)," shares Jeremy Appleton, N.D., director of scientific and medical affairs at PLT Health Solutions Inc. "The clinically researched and patented Zembrin extract promotes mental agility and calm, at the same time. Through its impact on serotonin levels, brain waves, and neurocircuitry, this unique plant extract helps reduce reactivity to stress, elevates executive function, and enhances cognitive flexibility."*

According to a 2017 study on older adults from the World Journal of Neuroscience, kanna's ability to influence brain activity affects a number of emotional and cognitive processesincluding memory and attention.*

And kanna is only the edge of the nootropic botanical garden. Here are some other powerhouse plants that support memory and other cognitive functions:*

Phytonutrients

Phytonutrients (aka phytochemicals) are organic compounds intrinsic to and sourced from botanicals. You're likely already familiar with a few of these plant bioactivesor their benefits, at least.

Caffeine is an ancient, widely consumed phytonutrient found in foods and beverages like coffee, tea, and cacao that many people are intimately familiar with and utilize for its energizing benefits. Targeted supplements with sustained-release caffeine are also a more novel, innovative offering in the world of energizing phytonutrients.*

Other phytonutrients might not be as well known by name, like curcumin. If you've heard of turmeric root's anti-inflammatory properties, you can thank curcuminthe principal curcuminoid in turmericfor its whole-body health benefits (including your noggin).*

When it comes to memory support, the red-wine-famous phytonutrient resveratrol (which can be derived from fermentation or Japanese knotweed to be used in supplements) is especially beneficial.*

In a 2020 Nutrients study, resveratrol supplementation was found to improve verbal memory in postmenopausal women.* Researchers believe this benefit is largely due to resveratrol's antioxidant and cerebrovascular properties; indeed, because it brings blood to the brain and keeps free radicals out, resveratrol has been found to be universally helpful for cognitive function and brain longevity.*

Here are some additional phytonutrients that support memory and brain function:*

Other neuronutrients

There are a few compounds that don't fit so neatly into the categories above but still deserve a seat at the table of nootropics.

Neuronutrient citicoline (aka CDP-choline) is massively beneficial to promoting and maintaining cognitive functionanytime but especially later in life.* In a 2021 study on healthy older adults published in the Journal of Nutrition, researchers found that citicoline supplementation (specifically, Cognizin) enhanced overall memory, with significant improvements in episodic memory.*

Award-winning cognitive health researcher and lead author of the study Eri Nakazaki, Ph.D., shares that powerhouse neuronutrient citicoline boasts a robust body of published scientific evidence. "This nootropic has impressive efficacy to nourish and promote our brain and executive functionsupporting the structure and function of our neurons, neurotransmitter levels (especially acetylcholine), and diverse cognitive metrics spanning brain energy, attention, memory, and cognitive performance."*

Phospholipidsthink phosphatidylserine and phosphatidylcholineand other key phospholipid precursors (citicoline) or constituents (brain-centric omega-3 fats EPA and DHA) are incredibly vital to overall brain function.* They help maintain the structure, function, and integrity of cellular membranes, which make up the outer layer of all cells (including those in the brain like neurons and glia).*

Science-backed nootropics

We searched for brands with nootropic ingredients that deliver cognitive benefits proven by science.

Efficacious dosing & form

You can trust the products included in this list have the best forms and dosesno "sprinkling" over here!

While not every formula can be 100% derived from plants, we found products that feature as many botanicals, herbs, and phytonutrient ingredients as possible.

We prioritize brands with a clear emphasis on quality testing (purity and potency) with products that feature high-quality active ingredients and "other ingredient" lists that are short and clean.

Form: capsule

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, nut-free, vegan/vegetarian

Environmental impact: sustainably packaged

For enhanced memory creation, recall, and retention, brain guard+ is the supplement to beat. In addition to supporting critical memory function, this cutting-edge brain-centric formula features a trio of clinically researched ingredients in their full-potency doses to promote cognitive benefits today and brain longevity down the road: Powerhouse neuronutrient citicoline promotes neuronal and neurotransmitter health; unique botanical kanna improves executive function, stress resilience, and cognitive flexibility; and resveratrol bolsters blood flow to the brain for optimal cognitive function. Talk about a stacked lineup you won't forget!*

Form: capsule

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, nut-free, vegan/vegetarian

Believe it or not, our emotional health has a profound impact on our ability to remember things. This comprehensive mood-enhancing supplement is packed to the brim with adaptogenic herbs that not only support memory and attention but promote stress resilience as well to ensure you feel calm, cool, and collected as you perform mentally taxing tasks. With essential nutrients, amino acid ingredients like L-theanine, GABA, and 5-HTP that bolster feel-good neurotransmitter synthesis, and a "Zen Blend" of adaptogenic herbs (i.e., holy basil, ashwagandha, kanna, and saffron), this array of neuronturients and botanicals is sure to deliver improved focus and clarity and support a stress-free, healthy mood.*

Form: capsule, softgel

Dietary considerations: gluten-free, dairy-free, soy-free

If you're looking for a handful of daily nootropic supplements that check a number of cognitive boxes, this brain bundle may be for you. This package includes a one-month supply of brainMD's top brain health supplements: two brain-focused multivitamin capsules, two brain and memory capsules, and one fish oil softgel. They should all be taken twice a day. Neurovite Plus delivers a vast array (over 50 ingredients!) of essential vitamins and minerals, plus brain-supporting neuronutrients and nootropics like pterostilbene, resveratrol, and choline. With brain-directed ingredients (think phospholipids like phosphatidylserine and herbal botanicals like Ginkgo biloba and huperzine A), these supplements promote brain energy, communication, and performance. Finally, Omega-3 Power fish oil delivers a concentrated dose of EPA plus DHA to support healthy cognition (including memory recall and retention), mood balance, and focus and communication.*

Form: capsule

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, nut-free, vegan/vegetarian

If you're passionate about neurohacking, this supplement is for you. This ingredient list is overflowing with nootropic capabilities; you'll receive brain-centric vitamins, botanicals, amino acids, and other bioactives that deliver memory support and prompt overall cognitive function. Designed with mental performance in mind, this is a full-on regimen (read: seven capsules daily) powered by B vitamins, carnitine, artichoke leaf, velvet bean, rhodiola root extract, and loads more. With 28 total active ingredients, you'll benefit from various brain-supporting actionssuch as energy, focus, memory, mood centering, and mental clarity and acuity.*

Form: capsule

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, nut-free, vegetarian

Environmental impact: sustainably packaged

Memory performance can't be top-notch without the ability to focus clearly. Enter: focus+. In just one capsule, this focus supplement delivers instant- and extended-release energy from organic whole coffee berry and green coffee beans, as part of an array of clinically researched botanicals and bioactives. These vegetarian nootropic ingredients don't just help with focus and concentration, thoughcaffeine, guarana, vitamin B12, and Panax ginseng enhance speed and reaction time of memory task performance. From productivity and energy to memory and learning, this daily supplement has you covered.*

Form: softgel

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, nut-free

Phospholipids are essential for brain cell structure, function, and integrity. In fact, every cell membrane in the brain and throughout the body is made up of these specialized lipids. This supplement delivers a potent dose of phospholipids (derived from sunflower oil as opposed to soy, like many other phospholipid ingredients on the market) to support neurological function and overall brain health. The main phospholipid of the complex, phosphatidylcholine (PC), is crucial for building healthy brain cell membranes, maintaining neurological function, and synthesizing neurotransmitters that regulate memory, mood, and intelligence. If it's a brain-boosting dose of functional fats you're after, this phospholipid complex delivers.*

Form: softgel

Dietary considerations: GMO-free, gluten-free, dairy-free

Environmental impact: sustainably packaged

Naturally found in brain cell membranes, neuronutrient phosphatidylserine is a key central nervous system phospholipid that aids in global brain function and supports a healthy mind. The problem? Like many brain-critical nutrients, phosphatidylserine levels can decrease with age and lead to suboptimal cognitive performance down the road. This supplement delivers 200 milligrams of phosphatidylserine derived from natural sources to modulate healthy levels of the specialized brain lipid, which in turn supports neuronal messages, memory, and information retention (a win for brain longevity at all ages!).*

Form: softgel

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, nut-free

Environmental impact: sustainably sourced, sustainably packaged

Your daily must-have essential for brain health, omega-3 potency+ delivers critical neuroprotective fatty acids EPA and DHA that support brain structure, memory, communication, and function. With 1,500 milligrams of EPA plus DHA in their triglyceride form (i.e., the optimal, most bioavailable form) in each serving of omega-3 potency+, this supplement provides comprehensive support for your brain health needs. Sustainably sourced from sea to softgel, this premium fish oil comes from 100% wild-caught, cold-water anchovies from the South Pacific, with third-party verified ORIVO certification technology for authenticity. Plus, organic lemon oil and organic rosemary make for the freshest experience (and no aftertaste).*

Form: tablet

Dietary considerations: GMO-free, gluten-free

Environmental impact: sustainably packaged

If you're seeking healthy aging in the brain, huperzine A is a phytochemical that should be on your radar. This nootropic compound helps regulate healthy neurotransmitter levels; bolster memory, learning, and cognition; and protect nerve cells. In addition to a clinically backed dose (200 micrograms) of huperzine A derived from toothed clubmoss, this supplement includes an immunomodulatory proline-rich-polypeptide (PRP) complex from colostrum that helps stabilize cognitive function. Together, these ingredients foster neuroprotection, cognitive support, and neurological function now and later in life.*

Form: capsule

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, vegan/vegetarian

Evidence shows that curcumina principal phytochemical in turmericcan help increase levels of the brain protein BDNF (brain-derived neurotrophic factor). BDNF supports the growth and function of neurons, which in turn promotes brain longevity by maintaining healthy cognitive function. In addition to 250 milligrams of turmeric root extract, this nootropic supplement is jam-packed with other brain-essential botanicals (lemon balm, ginkgo, and bacopa), antioxidants (resveratrol, lutein, and zeaxanthin), amino acids (acetyl-l-carnitine), and phospholipids (phosphatidylserinederived from sunflower oil instead of soy, we might add) that deliver comprehensive memory support, promote cerebral blood flow, and support neurotransmitter production.*

Form: capsule

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, nut-free, vegan/vegetarian

Supporting both memory and mood, this supplement covers your emotional and cognitive bases. In addition to Ayurvedic herb bacopa, which has been clinically shown to promote memory acquisition, retention, and recall (especially in older adults), this impressive ingredient list delivers an entourage of herbal extracts sourced from five additional unique botanicals: whole grape, wild blueberry, ashwagandha, American ginseng, and huperzine A from toothed clubmoss extract. Chock-full of plant bioactives, this formula targets multiple brain mechanisms, from promoting healthy levels of neurotransmitter acetylcholine to supporting neuronal function and the transmission of nerve impulses (so your brain can stay sharp and send all those important messages!).*

Form: capsule

Dietary considerations: GMO-free, gluten-free, dairy-free, soy-free, nut-free, vegan/vegetarian

Magnesium is an essential macromineral that's needed throughout the body (and yes, the brain) every day to support a slew of physiological functions. The problem? Many Americans don't get enough magnesium. This brain-focused magnesium supplement offers 144 milligrams of magnesium in a highly absorbable form developed by MIT researchers that has been shown to deposit greater amounts of the essential mineral in brain tissue: magnesium L-threonate. This magnesium supplement helps maintain synaptic connections, bolster neuronal integrity, improve executive and cognitive function, and support both short- and long-term memory. Since healthy levels of the mineral are challenging to sustain as we age, supplementing with magnesium can be especially beneficial to healthy brain aging and longevity (whether you take it in college or retirement!).*

Form: powder

Dietary considerations: USDA certified organic, GMO-free, gluten-free, dairy-free, soy-free, nut-free, vegan/vegetarian

Environmental impact: sustainably sourced, sustainably packaged

Looking for a nootropic-packed powder to deliver brainpower to your daily beverages? This award-winning powder contains all your favorite brain-healthy adaptogenic mushrooms (lion's mane, reishi, and cordyceps) and herbs (turmeric, ginkgo biloba, and gotu kola), plus black pepper to make sure you're getting the most out of turmeric root's curcuminoids. From memory recall support to improved cerebral blood flow, these brainy botanicals are sure to enhance your cognition and make your day. Add a teaspoon to your morning smoothie, or mix with your favorite nut milk for an earthy and nutritious golden mylk latteyou''ll feel mentally clear and ready to take on whatever cognitive task lies ahead!*

Form: capsule

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The 16 Best Memory Supplements, According To Nutrition Experts - mindbodygreen.com