Improving Memory: Supplements and Other Factors for Supporting Cognitive Function‡

Improving Memory: Supplements and Other Factors for Supporting Cognitive Function‡

What You’ll Learn: Mild lapses in memory and slower processing time are a natural part of your brain’s aging process. In this blog, you will learn why supporting our brain health and cognitive function helps improve memory and discuss what supplements target cognitive function throughout your lifetime. ‡

Have you ever had that moment where you’re standing in your house, determined to grab something before you leave for work, but for the life of you, you just can’t remember what it is you need? It’s almost as if what you remembered just a second ago fell out of your head!

Occasional momentary lapses like these are completely normal. But it’s important to note that as we get older, it becomes a greater priority for us to act and support our brain health and cognitive function. While mild memory deficits and slower cognitive processing are a normal part of aging, it has been estimated that 10% of adults in the US age 65 and older experience memory loss, thinking difficulties and other cognitive changes that can interfere with their daily life and activity.1

In fact, research has shown that by age 45, there may be risk of these types of cognitive changes to occur later in life and this risk is more prominent in women than it is in men.1

Now, those statistics aren’t meant to scare you but help you better understand why taking care of your brain health is so important. Keep reading and you’ll learn about the supplements that are good for supporting your memory and which nutrients help build resilient cognitive function throughout your life.‡

Why Do We Need Support For Our Memory as We Age?

Our brain is a muscle, and just like with muscle strength, if we don’t use it, we start to lose it. While the brain can produce new brain cells at any age, lifestyle habits and daily activities play a huge role on the overall health of our brains.2

While there are many factors that can impact brain health and cognitive function, in general, there are three main reasons for age-related memory loss:

  • The hippocampus deteriorates. The hippocampus is an important region of the brain involved in the formation and retrieval of memories.2
  • Decreased hormones and proteins in the brain. These hormones and proteins are important to stimulate neural growth, protect and repair the brain.2
  • Decreased blood flow to the brain. Blood flow to the brain brings oxygen and other important nutrients. Decreased blood flow affect memory and lead to changes in cognitive function.2

In fact, brain neurons can start to change at 20 years old before we even start to notice any cognitive changes. These physiological changes to the brain double every five years after the age of 65.3

Research has started to identify a major factor that could be contributing to these physiological changes in the brain. A combination of decrease in antioxidant defenses and an increased presence of oxidative stress in the brain has been found to be a significant player in the development and progression of memory loss.4

Oxidative Stress

Oxidative stress refers to when there are too many free radicals in the body and not enough antioxidants to bind these free radicals and neutralize them before they can cause effects. Free radicals are molecules with an uneven amount of electrons looking to “steal” an electron from the body to become even, ultimately leading to effects in the body. Antioxidants are substances that can neutralize these free radicals because they have an extra electron to give to these free radicals. Oxidative stress that occurs in the brain, if left unassisted with antioxidants or healthy nutrients, could potentially lead to changes in tissue, resulting in mild age-related memory loss.5

Free radicals are a natural by-product of many physiological processes, but they can also be introduced by external sources like diet, toxins and environmental factors. While free radicals play essential roles in cellular signaling and immune function, an excess can lead to cellular damage, which takes a toll on brain function.5

Because the brain is responsible for signaling all the metabolic demands of our body, both in a conscious and unconscious state, it is a significant consumer of oxygen and energy, including polyunsaturated fatty acids. However, oxygen and polyunsaturated fatty acids combined with free radicals and an environment naturally low in antioxidant enzymatic activity creates the perfect storm of oxidative damage.6,7 When the brain is overly stressed by oxidation, that’s when it’s triggered to disrupt normal neuronal cell function and initiate neuronal cell death.8

Let’s talk about some ways you can naturally and holistically support your brain health and help preserve your cognitive function through nutrients, supplements and lifestyle factors.‡

Ways to Support Your Memory

Age-related memory decline is a natural part of the aging process, but luckily there are supplemental and lifestyle factors that can help with memory and brain health. Let’s take a deeper look into supplements to help support memory function. ‡

Supplements for Memory Support‡

There are plenty of supplements on the market that claim to help support “brain fog,” or But which are truly reliable? Which can you count on to truly help support your cognitive function as you get older? ‡

I’m going to break down supplement support for memory into two simple categories: nutrients that support brain health, and herbal supplements that support brain health. Definitely discuss with your healthcare practitioner which category or combination from both categories would be right for you. ‡

Nutrients to Support Brain Health

There are many nutrients that help support brain health. Let’s look at a few here:

  • Magnesium-threonate may promote synaptic plasticity in the hippocampus responsible for learning and memory in animal studies.9 This may allow the brain to process and respond to new information more efficiently over time.‡
  • Acetyl-L-carnitine supports the availability of acetyl-CoA, an important energy-generating metabolite. Acetyl-l-carnitine helps support memory in older adults.10‡
  • Phosphatidylserine supports cognitive function, emotional well-being and behavioral performance. Phosphatidylserine, like that found in our PS 100 has also been shown to support healthy memory.11,12‡
  • Resveratrol is a powerful antioxidant and helps neuronal and cellular health through a variety of effects on mitochondrial function and antioxidant support.13,14,15,16‡
  • Omega 3 Fatty Acids encourage cardiovascular health by supporting lipid metabolism and healthy blood flow.17,18,19‡
  • Lutein and Zeaxanthin are primary carotenoids in the brain. Healthy levels of lutein and zeaxanthin have a positive association with healthy cognitive function. This is likely related to these nutrients’ powerful antioxidant properties and their ability to provide cytokine balance , which helps promote neuronal membrane stability and function.20 ‡
  • N-acetyl-l-cysteine (NAC) is another powerful nutrient. While its target isn’t specifically brain health, NAC is the precursor to the powerful antioxidant glutathione in the body and for this reason, it’s worth an honorable mention.‡

Speaking of antioxidant defenses, our NAC + Glycine Powder provides 1,800 mg of NAC and 1,800 mg of glycine to help promote antioxidant defense and the body's natural detoxification process.‡

Herbs to Support Brain Health‡

Now that we’ve discussed some nutrients that support memory, let’s dive into the herbs that may also have a beneficial impact on our brain health.‡

  • Curcumin, like that found in our CurcumaSorb Mind, supports neuronal function by promoting healthy cytokine balance and antioxidant defenses.21‡
  • Bacopa monnieri also helps promote brain health by supporting the nervous system, cognitive capacity and memory. Research supports that Bacopa monnieri may support learning, memory and even moderate stress.22‡
  • Ginkgo biloba promotes healthy cognitive function and mental acuity. Ginko biloba provides time-tested support for healthy blood flow and cognitive function. 23,24‡

Those sure are a lot of supplements that help support our memory, brain health and cognitive function. Looking for a more condensed version of it all in a singular formulation? ‡

Our Memory Pro is a unique blend of both powerful antioxidants, nutrients and herbs to help promote neuronal health, vascular integrity for that blood flow to the brain and promote cognitive function and memory. It does this by containing key ingredients like lutein and zeaxanthin, Bacopa monnieri extract, phosphatidylserine, acetyl-l-carnitine and many more to really pack a powerful punch for those free radicals! ‡

Lifestyle Factors for Memory Support

If you’re looking for a more hands-on, physically active approach to improving your memory, I’ve got some good ways you can exercise your brain to support cognitive health as you age.

Our brains might not be as capable of soaking up new information as efficiently as when we were younger, but they can still fire out neurons and make new synaptic connections to create memories and learn new tasks. Let’s discuss a few ways we can take a more hands-on approach to prioritizing our brain health with lifestyle changes. ‡

  • Physical Activity – Making it a priority to move your body every day and be physically active is a great way to improve your memory and support your brain health. Exercise raises blood flow to the whole body, including the brain. We already learned why healthy blood flow is important, this is just one way to help keep your memory sharp.25 ‡
  • Brain Games – Staying mentally active is almost like another form of physical activity. Activities like reading, music, puzzles, playing games or cards are types of events that engage your mind and help your brain flex its muscles. Activities like learning a new language, picking up a new hobby or practicing an instrument might be helpful to prevent mild age-related memory loss.25 ‡
  • Socializing – Social interaction is important, especially as we get older. Being social with your friends, family and community is a great way to promote a positive mood and avoid mental declines that may contribute to mild age-related memory loss.25 ‡
  • Organization – Staying organized is super important to help minimize the potential for mild memory loss as we age. It’s more likely to forget important items like your wallet, phone or keys if your house is cluttered. Not to mention, calendars or reminders in your phone are helpful tools to help keep you up to date on any upcoming appointments.25 ‡
  • Sleep – Poor sleep hygiene has been linked to age-related mild memory loss. To help support a healthy brain, it’s important to make getting enough healthy sleep a priority. Adults should sleep 7 to 9 hours a night on a regular basis.25 ‡
  • Diet – Nourishing diets filled with soluble fibers, antioxidants, whole grains, healthy fats and lean proteins are a great way to fuel your body and your brain. Being mindful about what types of food and drinks we are putting into our bodies is another factor to consider too. As we know, substances like alcohol may lead to impaired decision making and potentially memory loss.25 ‡

Supporting and Improving Memory as We Age‡

Memory support, brain health and cognitive function are vital to us. We rely on our brains every day to help us make decisions, carry us through life and regulate our hormones and metabolism. Not to mention, our brains also house the precious memories we’ve made and cherished throughout our life. Join me in exploring Pure Encapsulations® Memory & Mood health category that’s filled with products like our Memory Pro to help support optimal brain health and protect your cognitive function for many, many more years. ‡

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  2. Smith, M., et al. (2014). Age-Related Memory Loss. org. https://www.helpguide.org/articles/alzheimers-dementia-aging/age-related-memory-loss.htm
  3. gov. Accessed May 14, 2024.
  4. Accessed May 12, 2024.
  5. Song T et al. Ageing Res Rev. 2021;72:101503. doi:10.1016/j.arr.2021.101503
  6. Bai R et al. Ageing Res Rev. 2022;77:101619. doi:10.1016/j.arr.2022.101619.
  7. Qin P, Sun Y, Li L. Int J Mol Med. 2024;53(5):47. doi:10.3892/ijmm.2024.5371.
  8. Serrano, F., & Klann, E. Ageing Research Reviews, 3(4): 431–43. doi:10.1016/j.arr.2004.05.002.
  9. Slutsky I, et al. Neuron. 2010 Jan 28;65(2):165- 77.
  10. Passeri M, et al. Int J Clin Pharmacol Res.1990;10(1-2):75-9.
  11. Maggioni M, et al. Acta Psychiatr Scand. 1990 Mar;81(3):265-70.
  12. Hirayama S, et al. J Hum Nutr Diet. 2013 Apr;27 Suppl 2:284-91
  13. Xia N, et al. Br J Pharmacol. 2017 Jun;174(12):1633-1646.
  14. Brito PM, et al. Atherosclerosis. 2009 Jul;205(1):126-34.
  15. Pyo IS, et al. Molecules. 2020 Oct 12;25(20):4649.
  16. Ghanim H, et al. J Clin Endocrinol Metab. 2010 Sep;95(9):E1-8.
  17. Ottestad I, Hassani S, Borge GI, et al. PLoS One. 2012;7(8):e42550.
  18. Ebrahimi M, Ghayour-Mobarhan M, Rezaiean S, et al. Acta Cardiol. 2009 Jun;64(3):321-7.
  19. Geleijnse JM, Giltay EJ, Grobbee DE, et al. J Hypertens. 2002 Aug;20(8):1493-9.
  20. Vishwanathan R, et al. Age Ageing. 2014 Mar;43(2):271-5.
  21. Braidy N, et al. FEBS J. 2010 Jan;277(2):368-82.
  22. Stough C, et al. Psychopharmacology (Berl). 2001 Aug;156(4):481-4.
  23. Mashayekh A, et al. Neuroradiology. 2011 Mar;53(3):185-91.
  24. Dong ZH, et al. Zhongguo Zhong Xi Yi Jie He Za Zhi. 2012 Sep;32(9):1208-11.
  25. Mayo Clinic Staff. (2019). Memory loss: 7 Tips to Improve Your Memory. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
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