Memory Vitamins For Improving Memory
There has been some debate and a lot of research over the years about the role and value of nutrients in improving memory and mental performance in general.
Studies have shown that when we have optimal levels of the key nutrients required to create neurotransmitters and hormones related to memory and to keep them circulating in our bodies, this can have a very beneficial effect on our memory. These can be derived from a combination of an optimal diet and nutrient supplements.
Specifically, these nutrients are choline, vitamin B5, pyroglutamate, vitamins B12 and B3, and folic acid. As a general rule, a diet rich in fruit and vegetables and which includes oily fish, such as mackerel, salmon and tuna, three times a week, will go a long way to providing these nutrients. Vegetarians should ensure that they eat flax seeds and pumpkin seeds, instead of the fish.
The following foods are good sources of specific nutrients:
Choline – lecithin, eggs, peanuts, soya beans, liver, fish, nuts, wheat germ, whole grains and citrus fruits
Vitamin B5 – mushrooms, eggs, lentils, avocados, whole wheat, peas, strawberries, tomatoes, celery, cabbage and squash.
Pyroglutamate – dairy products, fruit, meat and fish.
Vitamin B12 – sardines, oysters, cottage cheese, tuna, chicken, turkey, cheese, eggs, milk and shrimp.
Vitamin B3 – tuna, turkey, chicken, mackerel, salmon, mushrooms, whole wheat, lamb, tomatoes, cauliflower, courgettes and cabbage.
Folic Acid – wheat germ, spinach, broccoli, peanuts, sprouts, asparagus, sesame seeds, walnuts, cauliflower, hazelnuts and avocados.
You can also consider daily supplementation, as follows:
Vitamin B5 – 300 mcg
Vitamin B12 – 100 mcg
Vitamin B3 – 150 mcg
Folic Acid – 400 mcg
Pyroglutamate – 450 mg
Phosphatidyl Choline – 1000 mg
If you have any queries about what your specific requirement is for memory vitamins and memory supplements, then be sure to consult a clinical nutritionist or other health professional qualified in nutrition.