Improve your memory
Many factors can affect our memory including illness, aging, drinking too much, exercising too little and eating poorly. There is, however, plenty that we can do to boost our mental agility.
What you can do to help improve your memory
- Avoid drinking alcohol. Alcohol can damage the brain and the nervous system.
- Avoid smoking. Smoking can have an adverse effect on the brain and can reduce the blood flow to the brain.
- Eat plenty of fresh fruits and vegetables for their antioxidant capacities.
- Cut down on the high fat, high sugar convenience foods which also contain toxins in the form of additives and preservatives.
- Make sure that you get plenty of sleep, as sleep deprivation can cause memory problems and decrease mental efficiency.
- Get lots of exercise which can improve the blood circulation to the brain and nervous system. Exercise also helps you to relax.
- Herbs such as gingko biloba, ginseng and gotu kola can have beneficial effects on the brain and nervous system.
Supplements that can help to improve your memory
- The B vitamins are the most important vitamins for the brain and nervous system and they
promote their effective operation. Deficiencies in folic acid and other B vitamins can lead to
memory loss, mental confusion, depression and cognitive impairment. Take 25 to 50 mg twice
daily.
- Zinc helps prevent the damage to the brain caused by free radicals. It also improves the
function of neurotransmitters. People with zinc deficiencies have decreased memory and poor
attentions spans. Take 17 to 25 mg each day.
- Magnesium helps the nervous system to function and to transmit nerve impulses. Take 450 to
650 mg each day (take along with twice the amount of calcium).
- Vitamin C is required for the production of neurotransmitters and as an antioxidant it helps
to prevent damage to the brain cells by free radicals. Take 250 to 500 mg twice or three times a
day.
- Choline and lecithin can directly affect the neurotransmitters in the brain and are
positively linked to good memory. Choline is available in many forms and should be taken at 100
to 200 mg per day. Take 1 to 2 tablespoons of lecithin granules.
Summary
- Vitamin B complex - 25 to 50 mg twice daily.
- Zinc - 17 to 25 mg each day.
- Magnesium - 450 to 650 mg each day (take along with twice the amount of calcium).
- Vitamin C - 250 to 500 mg twice or three times a day.
- Choline - 100 to 200 mg per day.
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References
Bland, J. 1996, Contemporary Nutrition. J & B Associates.
Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.
Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.
Jacka, J. 1997, A-Z of Natural Therapies. Lothian.
Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.
Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.
Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.
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