Vitamins and Minerals for Focus and Memory

In today’s fast-paced world, maintaining sharp focus and a reliable memory can feel like an uphill battle. From demanding work schedules to endless streams of information, our brains are constantly challenged. Fortunately, there’s growing interest in the potential of vitamins for focus and memory to help us stay mentally sharp. We’ve looked into the science to find the best vitamins and minerals to help you keep your memory sharp and your focus powerful.

Vitamins for memory and focus

B Vitamins

B complex supplements get an A+ from us for brain boosting potential. A scan of the published literature shows that B vitamins are vital for brain function.¹ Quite simply, we need vitamin B6 for our brains to work. Vitamin B6 is a building block of the cellular machinery we use to make neurotransmitters.² A 2017 study published in Nutrients found that lower levels of vitamin B6 levels were linked to a faster rate of cognitive decline over a four-year time period in healthy older adults.³ 

The other B-vitamins are valuable too, vitamin B9 (folate) supports cell growth and repair, and vitamin B12 helps maintain healthy nerve cells.^1,4 A 2022 study in Neuropsychiatric Disease and Treatment found that getting enough folate (at least 400 micrograms/day) was linked to a reduced risk of low cognitive performance based on cognitive performance tests. The reduction in risk ranged from 31.2% to 46.5%.⁵

In the same study, the researchers found that adequate B12 intake (at least 2.4 microgram/day) was associated with a lower likelihood of low cognitive performance on cognitive performance tests, with reductions ranging from 21.5% to 33.3%.⁵

Vitamin D

Get your sunshine or supplements to D-dose your neurons and power up your brain. The evidence shows that topping up your vitamin D levels keeps your brain healthy.

Often associated with bone health, vitamin D is also crucial for cognitive function, especially in older adults. Vitamin D helps protect the brain in several ways. It regulates nerve growth and the production of substances that support neuron health.⁶ It reduces the activity of L-type calcium channels (which can be overactive in neurodegenerative diseases).⁶ It also helps control the harmful effects of reactive oxygen species and nitric oxide synthase (involved in inflammation and cell damage).⁶

A 2022 systematic review in Cureus found that low vitamin D levels in older adults are associated with poorer cognitive function and a higher prevalence of Alzheimer’s disease.⁶ Another small study in postmenopausal women found that a 2,000 IU daily dose of vitamin D led to better performance on learning and memory tests compared to higher or lower doses.⁷ 

Vitamin E

Extend your neuronal health the E-asy way with the powerful antioxidant, vitamin E. Scientists show its neuroprotective properties can delay cognitive decline.

Vitamin E is an antioxidant that protects brain cells from damage caused by free radicals. This neuroprotective molecule also slows cognitive decline, particularly in people with Mild Cognitive Impairment (MCI), a condition that often precedes Alzheimer’s disease.⁸

A 2021 study suggests that vitamin E might improve communication between nerve cells and higher levels in the blood have been linked to better cognitive function in older adults, including those with dementia and Alzheimer’s disease.⁸

Minerals for memory and focus 

Iron

Iron man wasn’t a genius for nothing! Keeping your iron levels up is a no-brainer with a wealth of studies showing that this necessary nutrient is the best way to get oxygen to your brain. 

Essential for red blood cell production, iron ensures adequate oxygen supply to the brain, boosting alertness and focus.⁹

A 2010 review of 14 studies found evidence that iron improved attention and concentration in adolescents and women, and it increased the IQ in anemic children and women. However, no effects were observed on memory, psychomotor skills, or scholastic achievement.⁹

More research is needed to confirm these findings and explore the long-term impacts of iron supplementation on various cognitive domains, particularly in underrepresented populations like men, post-menopausal women, and the elderly. 

Magnesium

DNA-stabilizing magnesium does more than just keep our DNA healthy and our bones strong. Biologists know that magnesium is a vital ingredient for turning oxygen into energy. We looked into the data and found studies that show keeping your magnesium levels up can keep your brain alert.

Magnesium is a mineral that plays a role in nerve function and memory consolidation.^10,11 

Low magnesium levels are often seen in people experiencing stress, and can actually increase vulnerability to stress, which in turn can impair memory, concentration, and contribute to anxiety.¹⁰ Therefore, maintaining healthy magnesium levels, potentially through supplementation, may help reduce stress and improve related cognitive issues like brain fog. 

Studies also link low magnesium to reduced cognitive function and an increased risk of cognitive decline.¹¹ One study in older adults even showed that those with higher magnesium levels performed better on cognitive tests and had a lower risk of cognitive impairment.¹¹ 

Zinc

Zinc might turn up at the end of most alphabetic lists, but Medical News Bulletin has it near the top when we order for best brain boosters. Zap your reactive oxygen species with zinc-assisted neuroprotection.

Zinc is important for learning and memory, and it also supports the immune system, indirectly benefiting brain health.¹²

Two studies, in 2020 and 2022, found that zinc and melatonin together protected against brain damage similar to that seen in Alzheimer’s, as well as related damage to the liver and kidneys.^12,13 This protection was achieved by activating antioxidant and anti-inflammatory processes and reducing apoptosis (programmed cell death).^12,13

Natural memory support and focus vitamins

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, may be beneficial for brain health and can help improve symptoms of brain fog.¹⁴ 

One study found that supplementing with 1.16 grams of DHA daily for 6 months improved episodic and working memory in adults with low omega-3 intake.¹⁵ Another study showed that 1.25 or 2.5 grams of omega-3 fatty acids per day reduced memory decline in people experiencing loneliness over 4 months.¹⁶ 

Furthermore, omega-3s may improve mood and alleviate symptoms of depression and anxiety, both of which can contribute to brain fog. A review of 26 studies indicated that omega-3 supplements with at least 60% EPA concentration, taken at a dosage of 1 gram or more per day, may be effective in treating depression.¹⁷

Ginkgo Biloba

Ginkgo biloba is a herbal extract that may improve blood flow to the brain, and it has been studied for its potential benefits on memory and cognitive function.¹⁸ Traditionally, ginkgo biloba extract has been used to improve memory, particularly in dementia, and studies suggest a potential therapeutic benefit.

A 2021 study in American Journal of Translational Research found that higher doses of ginkgo biloba (20 and 30 mg/kg) improved memory performance in mice with Alzheimer’s disease.¹⁹ Furthermore, it reduced the accumulation of harmful amyloid beta plaques in the brain, increased the formation of new neurons in the hippocampus, and enhanced the structure of existing neurons by promoting increased branching and spine density, which is crucial for effective communication between brain cells.

There are a variety of vitamins and minerals that are important for proper brian functioning. Taking supplements may help to boost focus and memory function. 

References

1. Morris MS. The role of B vitamins in preventing and treating cognitive impairment and decline. Adv Nutr. 2012 Nov 1;3(6):801-12. doi: 10.3945/an.112.002535. PMID: 23153734; PMCID: PMC3648704.
2. Office of dietary supplements – vitamin B6 (no date) NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#:~:text=Vitamin%20B6%20also%20plays%20a,levels%20of%20homocysteine%2C%20an%20amino (Accessed: 14 October 2024). 
3. Hughes CF, Ward M, Tracey F, Hoey L, Molloy AM, Pentieva K, McNulty H. B-Vitamin Intake and Biomarker Status in Relation to Cognitive Decline in Healthy Older Adults in a 4-Year Follow-Up Study. Nutrients. 2017 Jan 10;9(1):53. doi: 10.3390/nu9010053. PMID: 28075382; PMCID: PMC5295097.
4. Office of dietary supplements – folate (no date) NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ (Accessed: 14 October 2024). 
5. Xu H, Wang S, Gao F, Li C. Vitamin B6, B9, and B12 Intakes and Cognitive Performance in Elders: National Health and Nutrition Examination Survey, 2011-2014. Neuropsychiatr Dis Treat. 2022 Mar 9;18:537-553. doi: 10.2147/NDT.S337617. PMID: 35359912; PMCID: PMC8962758.
6. Chakkera M, Ravi N, Ramaraju R, Vats A, Nair AR, Bandhu AK, Koirala D, Pallapothu MR, Quintana Mariñez MG, Khan S. The Efficacy of Vitamin D Supplementation in Patients With Alzheimer’s Disease in Preventing Cognitive Decline: A Systematic Review. Cureus. 2022 Nov 20;14(11):e31710. doi: 10.7759/cureus.31710. PMID: 36569670; PMCID: PMC9771092.
7. Castle M, Fiedler N, Pop LC, Schneider SJ, Schlussel Y, Sukumar D, Hao L, Shapses SA. Three Doses of Vitamin D and Cognitive Outcomes in Older Women: A Double-Blind Randomized Controlled Trial. J Gerontol A Biol Sci Med Sci. 2020 Apr 17;75(5):835-842. doi: 10.1093/gerona/glz041. PMID: 30951148; PMCID: PMC7164532.
8. Lakhan R, Sharma M, Batra K, Beatty FB. The Role of Vitamin E in Slowing Down Mild Cognitive Impairment: A Narrative Review. Healthcare (Basel). 2021 Nov 18;9(11):1573. doi: 10.3390/healthcare9111573. PMID: 34828619; PMCID: PMC8625211.
9. Falkingham M, Abdelhamid A, Curtis P, Fairweather-Tait S, Dye L, Hooper L. The effects of oral iron supplementation on cognition in older children and adults: a systematic review and meta-analysis. Nutr J. 2010 Jan 25;9:4. doi: 10.1186/1475-2891-9-4. PMID: 20100340; PMCID: PMC2831810.
10. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.
11. Al-Ghazali K, Eltayeb S, Musleh A, Al-Abdi T, Ganji V, Shi Z. Serum Magnesium and Cognitive Function Among Qatari Adults. Front Aging Neurosci. 2020 Apr 15;12:101. doi: 10.3389/fnagi.2020.00101. PMID: 32351381; PMCID: PMC7174684.
12. Choi S, Hong DK, Choi BY, Suh SW. Zinc in the Brain: Friend or Foe? Int J Mol Sci. 2020 Nov 25;21(23):8941. doi: 10.3390/ijms21238941. PMID: 33255662; PMCID: PMC7728061.
13. Sun R, Wang J, Feng J, Cao B. Zinc in Cognitive Impairment and Aging. Biomolecules. 2022 Jul 18;12(7):1000. doi: 10.3390/biom12071000. PMID: 35883555; PMCID: PMC9312494.
14. Bauer I, Hughes M, Rowsell R, Cockerell R, Pipingas A, Crewther S, Crewther D. Omega-3 supplementation improves cognition and modifies brain activation in young adults. Hum Psychopharmacol. 2014 Mar;29(2):133-44. doi: 10.1002/hup.2379. PMID: 24470182.
15. Stonehouse W, Conlon CA, Podd J, Hill SR, Minihane AM, Haskell C, Kennedy D. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Am J Clin Nutr. 2013 May;97(5):1134-43. doi: 10.3945/ajcn.112.053371. Epub 2013 Mar 20. PMID: 23515006.
16. Jaremka LM, Derry HM, Bornstein R, Prakash RS, Peng J, Belury MA, Andridge RR, Malarkey WB, Kiecolt-Glaser JK. Omega-3 supplementation and loneliness-related memory problems: secondary analyses of a randomized controlled trial. Psychosom Med. 2014 Oct;76(8):650-8. doi: 10.1097/PSY.0000000000000104. PMID: 25264972; PMCID: PMC4288961.
17. Liao Y, Xie B, Zhang H, He Q, Guo L, Subramanieapillai M, Fan B, Lu C, McIntyre RS. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry. 2019 Aug 5;9(1):190. doi: 10.1038/s41398-019-0515-5. Erratum in: Transl Psychiatry. 2021 Sep 7;11(1):465. doi: 10.1038/s41398-021-01582-6. PMID: 31383846; PMCID: PMC6683166.
18. Field BH, Vadnal R. Ginkgo biloba and Memory: An Overview. Nutr Neurosci. 1998;1(4):255-67. doi: 10.1080/1028415X.1998.11747236. PMID: 27414695.
19. Ge W, Ren C, Xing L, Guan L, Zhang C, Sun X, Wang G, Niu H, Qun S. Ginkgo biloba extract improves cognitive function and increases neurogenesis by reducing Aβ pathology in 5×FAD mice. Am J Transl Res. 2021 Mar 15;13(3):1471-1482. PMID: 33841671; PMCID: PMC8014356.