Supplements have revolutionized the fitness, performance, health, and wellness industries over recent decades. They all promise to help maximize your daily activities, yet many people remain skeptical of their benefits.
That skepticism reflects a genuine problem in today’s supplement industry. It’s not that effective formulas don’t exist or that trustworthy brands can’t be found. Rather, legitimate products get overshadowed by those fueled by smoke and mirrors. Since the average consumer lacks the knowledge to distinguish between them, they lose faith in the supplement industry altogether. Despite the proven benefits supplements provide, most people never give them a fair chance.
Unfortunately, nootropics and other memory-boosters follow the same pattern. Although they’re among the most sought-after supplements today, the sheer number of brands makes shopping frustrating.
That’s why we’re breaking down everything you need to know about memory supplements — including background on how memory works, which ingredients promote memory, and what the best supplements to improve memory truly are. No smoke, no mirrors, just facts.
Understanding How Memory Works
Our brains work in mysterious ways, and our ability to remember things represents just one fascinating aspect. While researchers still have much to learn about the brain, they’ve uncovered significant insights about where our memory originates — or at least what influences it.
Memory is essential for survival. It allows us to learn and develop over time, helps us operate in the present, and prepares us for the future. Without our ability to process daily information, we’re left with little.
Researchers have narrowed this information-processing ability into three distinct stages of memory — encoding, storage, and retrieval.
Encoding is where our brains receive information and convert it into a form or ‘code’ we can remember easily. Our brains accomplish this three ways — visually, acoustically (sound), or through semantics (meaning). Short-term memory primarily involves visual and acoustic coding, while long-term memory relies mostly on semantic coding.
During the ‘storage’ stage, our memory controls where information is stored, how much gets stored simultaneously, how long it needs retention, and what type of information is being processed. Short-term memory holds information for 0-30 seconds, while long-term memory can last a lifetime.
The final stage is retrieval, when stored information becomes available again. Short-term memory is retrieved sequentially, while long-term memory is retrieved through association.
Forgetting something could result from damage to any of these three stages. For example, you might forget things due to difficulty encoding information, trouble storing it, or struggles retrieving it.
What Areas Of The Brain Are Responsible For Memory?
Scientists once believed the entire brain plays a role in memory, which might still be true. However, researchers have begun identifying specific brain regions believed to contribute to the memory process.
Let’s examine some of the most prominent brain areas:
1. Amygdala – plays a role in creating and recalling implicit or explicit memories, regulating emotions (fear, aggression, etc.), storing memories, memory consolidation (transfer of new learning to long-term memory), and memory encoding (on a deep level).
2. Hippocampus – plays a role in the formation of long-term memories, normal recognition memory, spatial memory, memory consolidation, giving memories meaning, and connecting information from one memory to information from another.
3. Prefrontal Cortex – plays a role in semantic memory, working memory, and transferring information from short-term memory to long-term memory. Some researchers believe the left frontal region is responsible for encoding, while the right is responsible for retrieval.
4. Cerebellum – plays a role in managing implicit memories, conditional responses (blinking when someone blows in your face), fine motor movements (picking items up with your hands), posture, and coordination.
Researchers determine this through brain activity measured by functional Magnetic Resonance Imaging (fMRI), magnetoencephalography (MEG), or electroencephalography (EEG).
They’ve also studied lesions to these brain areas in rats. The rat’s behavior after suffering a brain lesion helps us understand what that area controls.
What Neurotransmitters Are Involved In Memory?
When discussing brain function, neurotransmitters are essential. These chemicals control everything our brain does — meaning they’re responsible for how we act, feel, speak, move, remember, and much more.
These neurotransmitters (chemicals) travel through the brain’s hundreds of billions of neurons. Upon reaching the neuron’s end (axon), they’re released into the synapse and eventually bind to receptors on another neuron — sparking a reaction.
For example, a dopamine reaction sparks pleasure, while epinephrine reactions create alertness and focus.
Researchers have identified numerous neurotransmitters involved in memory processing. The most crucial is acetylcholine, which converts from choline in the body and plays a major role in both learning and memory.
Other neurotransmitters, such as dopamine, serotonin, and epinephrine contribute to memory, though their role isn’t as prominent as acetylcholine. Even low levels of glutamate or GABA can impair learning and memory.
Does Blood Supply Affect Memory?
Blood delivers essential oxygen and nutrients to vital organs throughout the body — including the brain. This makes blood flow and circulation critical for any bodily function or process.
Unfortunately, many people struggle to get adequate blood to the brain, leading to various functional, developmental, mental, and emotional issues.
Supplements can improve blood flow in two main ways. First, they thin blood so it flows more easily through vessels. Second, they widen blood vessels, reducing congestion and allowing freer blood flow.
Does Brain Power Deteriorate Over Time?
It’s no coincidence that brain function decreases as we age, particularly in our elder years. This phenomenon is called cognitive decline — the ‘normal wear and tear’ our brains experience over time. Just as cars age, so do our bodies and brains.
Cognitive decline stems from various internal changes. Decreased blood flow to the brain represents one factor. Limited hormones and proteins that protect the brain constitute another.
Brain cells begin dying and repairing them becomes increasingly difficult with age. Eventually, oxidative stress dominates cells and free radicals damage your memory.
Nutrients And Ingredients To Help Improve Memory
When most people examine a supplement, they don’t understand its composition or mechanisms. Essentially, it’s various ingredients — most available at stores or in nature — combined into a formula offered as capsules or powder.
Therefore, finding the right supplements requires understanding the ingredient label on the bottle’s back. Once you can interpret ingredient labels, you’ll better understand what to expect from the supplement.
While many nutrients and ingredients should be avoided for memory improvement, there’s also a wide range proven effective for most people.
1. Vitamins
Vitamins are ubiquitous. They’re in our food, beverages, and supplements. Since they’re responsible for hundreds of bodily functions and processes, they’re classified as essential nutrients requiring daily consumption.
For brain health, nerve health, and blood flow, three vitamins stand out — Vitamin B-complex, Vitamin C, and Vitamin D.
a. B-Complex – includes eight vitamins largely responsible for converting food into energy. For memory and nerve health, focus on B1, B2, B6, B9, and B12.
b. Vitamin D – produced when skin is exposed to sunlight. For the brain, it maintains nerve health and regulates blood pressure while supporting bone health.
c. Vitamin C – best known for immune system benefits, but also supports collagen production, reduces inflammation, and improves blood pressure.
When adding vitamins to your regimen, dosage is crucial. The recommended daily allowance for Vitamins B1 and B2 is 1.1-1.3mg per day. Vitamin B6 is 1.3-1.7mg per day, Vitamin B9 is 400mcg, and Vitamin B12 is 2.4mcg.
The recommended daily allowance for Vitamin C is 75-90mg per day and for Vitamin D is 600-800IU.
2. Minerals
When discussing vitamins, it’s natural to mention complementary minerals. Several minerals could benefit brain and heart health, with Magnesium and Zinc currently generating the most interest.
Let’s examine each more closely:
a. Magnesium – promotes healthy bones and energy levels while regulating blood pressure and supporting a healthy nervous system.
b. Zinc – helps create new cells, enzymes, and proteins, enables Vitamin A release, supports eye health and immune system function, and provides antioxidant properties that reduce cellular oxidative stress.
Like vitamins, minerals appear in virtually everything we eat, drink, and supplement with. They also have recommended daily allowances for maintaining a healthy, balanced diet.
For Magnesium, aim for 350-420mg per day. For Zinc, target 8-11mg per day.
3. Nootropics
Nootropics are specialized supplements designed to enhance brain function. They work through multiple mechanisms, including mental energy, mood, brain health, focus, and memory.
While numerous nootropics are proven effective for most people, we’ll share our top six for memory improvement.
a. Citicoline – one of the most effective choline boosters, eventually converting to acetylcholine in the brain. While Alpha-GPC is an alternative, we recommend Citicoline because it also delivers cytidine to the brain (which converts to uridine).
b. Bacopa Monnieri – a staple in traditional Ayurvedic medicine, this ancient herb improves memory and reduces stress or anxiety by increasing neuron connections, dendritic length, and dendritic branching.
c. Lion’s Mane Mushroom – a functional mushroom resembling a white weeping willow (or lion’s mane). It releases Nerve Growth Factor and enhances nerve growth, repair, and maturity.
d. Phosphatidylserine – found in the brain, it protects brain cells by alerting immune cells when cell membranes are dying. Immune cells then repair or form new cells. Since phosphatidylserine levels decrease with age, supplementation becomes important.
e. Ginkgo Biloba – enhances brain blood flow by thinning blood and widening vessels through its glycosides and terpenes. This ensures the brain receives adequate oxygen for peak performance while boosting energy, mood, and attention.
f. Glutamine – the brain’s most abundant amino acid, glutamine is a precursor to neurotransmitters GABA and glutamate. Both assist with alertness, concentration, focus, memory, and mood.
Nootropics continue gaining popularity among supplement users. The ingredients above are generally regarded as safe and effective for most people. Many have been used for hundreds or thousands of years.
As nootropics receive more attention in studies and research, this list will continue expanding.
4. Omega-3 Fatty Acids
Most of us have heard of Omega-3 fatty acids, but few understand what they are. They’re classified as essential nutrients needed for optimal brain health. Since our body can’t produce them, we must obtain them through food and supplements.
Three types of Omega-3s exist. ALA (α-Linolenic acid) comes from plants, while EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) are found in oily fish. For brain function, DHA and EPA are the primary players.
DHA and EPA significantly improve brain signaling systems, memory, neurotransmitter activity, focus, attention, and information processing. They also enhance neuroplasticity and neuroprotection.
Regardless of which supplement you choose, always aim for at least 1,000mg.
Best Supplements To Improve Memory
Now that we’ve explored how memory works and identified ingredients known to enhance memory, it’s time to discover trustworthy supplement brands for memory-boosting.
I know what you’re thinking. No, these aren’t like the pills in the movie Limitless with Bradley Cooper. They won’t transform you into a genius, provide photographic memory, or help you master five languages in a week.
They are, however, designed to improve memory function and optimize brain performance for greater effectiveness. There’s no magic here, but science is science and it’s worth trying — especially when most people find them useful.
We’ll examine four of our favorite memory-boosting supplements below: Mind Lab Pro, Performance Lab Mind, HVMN Rise, and Lion’s Mane Elixir.
Mind Lab Pro
Mind Lab Pro ranks among today’s most popular and effective nootropics. It utilizes only scientifically-backed ingredients at proper dosages. They’ve set the industry standard for memory-boosters.
It contains 250mg of Citicoline, 150mg of Bacopa Monnieri, 500mg of Lion’s Mane Mushroom, 100mg of Phosphatidylserine, 175mg of L-Tyrosine, 100mg of L-Theanine, 50mg of Rhodiola Rosea, and 75mg of Maritime Pine Bark Extract. It also includes Vitamins B12, B6, and B9.
Beyond memory, Mind Lab Pro targets the four other main brain functions — mood, energy, focus, and health. It costs $65 for a one-month supply, or you can purchase a 4-month supply for $200 ($50/bottle).
GET THE BEST PRICE ON MIND LAB PROPerformance Lab Mind
If you appreciate Mind Lab Pro’s formulation but prefer something more affordable, Performance Lab Mind is an excellent choice. It contains fewer ingredients, but the ones included match Mind Lab Pro’s quality.
Performance Lab Mind includes 250mg of Citicoline, 100mg of Phosphatidylserine, 250mg of L-Tyrosine, and 75mg of Maritime Pine Bark Extract. It removes most stress-relieving ingredients and vitamins while retaining the core memory-boosters.
Performance Lab Mind costs $49 per bottle (one-month supply), which is $15 less than Mind Lab Pro. For even greater savings, you can buy a four-month supply for $147 instead of $200.
GET THE BEST PRICE ON PERFORMANCE LAB MINDHVMN Rise
HVMN Rise offers even greater affordability. The ingredient list is smaller than previous options, but it utilizes three highly effective nootropic ingredients — two we’ve already discussed.
HVMN Rise combines Bacopa Monnieri and Citicoline, both proven to improve memory and focus. Additionally, it includes Ashwagandha, a traditional Ayurvedic medicine staple that helps relieve stress and anxiety.
A one-month supply of HVMN Rise costs $35. There are also three other ‘sister’ formulas that can be stacked with it. Together, they’re called the Nootrobox and improve other brain function areas.
GET THE BEST PRICE ON HVMN RISEFour Sigmatic Mushroom Elixir Mix With Lion’s Mane
No discussion of top memory-boosters is complete without including Lion’s Mane Elixir. It’s produced by Four Sigmatic, the leading supplier of functional mushroom supplements.
As previously discussed, Lion’s Mane mushroom is among the most effective memory-boosting ingredients. Four Sigmatic Mushroom Elixir provides a generous 1,500mg per serving. For comparison, Mind Lab Pro contained only 500mg.
Mushroom Elixir With Lion’s Mane also contains Rhodiola Rosea (adaptogen), Organic Field Mint, and Organic Rose Hips (Vitamin C). It’s available in powder form and can be added to virtually any beverage or smoothie. It’s the perfect way to start your day!
GET THE BEST PRICE ON FOUR SIGMATIC MUSHROOM ELIXIR WITH LION’S MANE
