What is the best supplement to increase memory? A nutritional breakdown

October 6, 2025 •

4 min read

Over 25% of adults over age 50 take supplements to support brain health, but navigating the options can be confusing. The quest to find what is the best supplement to increase memory? is a common one, yet the answer depends more on individual needs and overall lifestyle than on a single magic pill.

Quick Summary

This article explores various supplements with research-backed potential for memory support, such as Omega-3s, Bacopa Monnieri, and Creatine. It examines their mechanisms, efficacy, and suitability for different age groups or dietary needs. The review highlights that a holistic approach, prioritizing diet and lifestyle, is key to optimizing cognitive function and managing memory concerns.

Key Points

No Single 'Best' Supplement: The search for a magic memory pill is misguided; effectiveness depends on individual factors like deficiencies, age, and diet.
Omega-3s Benefit Cognitive Decline: Omega-3s (DHA/EPA) are crucial for brain cell health and have shown promise in improving memory for individuals with mild cognitive impairment or low intake.
Creatine Aids Brain Energy: Creatine can enhance short-term memory and reasoning by improving brain energy metabolism, especially in older adults and vegetarians.
Bacopa Monnieri Offers Neuroprotection: This traditional herb contains antioxidants that may improve learning rate, attention, and memory recall, according to some studies.
Phosphatidylserine Supports Cell Communication: As a key component of brain cell membranes, PS may help with age-related memory decline, though older, animal-derived versions showed stronger evidence.
Dietary Improvements Are Foundational: A healthy diet, such as the MIND diet, rich in fish, berries, leafy greens, and nuts, is a primary driver of overall brain health.

The search for a definitive supplement to enhance memory is common, but medical professionals and research suggest there is no single 'best' option. Instead, a combination of a healthy diet, exercise, and certain targeted supplements can support cognitive function. The effectiveness of any supplement often depends on an individual's specific deficiencies, age, and overall health status. A holistic approach to brain health, grounded in a balanced lifestyle, provides the most reliable foundation for memory enhancement.

The Role of Key Supplements for Cognitive Function

Omega-3 Fatty Acids (DHA and EPA)

Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are integral to brain health. DHA is a major component of brain cell membranes, and low levels have been associated with accelerated brain aging. Omega-3s play a vital role in maintaining the health and fluidity of brain cells, which facilitates communication between neurons. Studies indicate that Omega-3 supplementation may benefit those with mild cognitive decline or low dietary intake, improving episodic and working memory. However, the effect on healthy individuals with sufficient intake is less pronounced. Omega-3s also offer anti-inflammatory and neuroprotective benefits, which may help mitigate age-related cognitive decline.

B Vitamins (B6, B9, B12)

B vitamins are critical cofactors in many brain processes, including the production of neurotransmitters that regulate mood and cognition. Deficiencies in vitamins like B12, B6, and folate are more common in older adults and have been linked to cognitive impairment. For individuals with low B vitamin levels, supplementation has shown promising results in improving cognition and memory. However, in healthy individuals with adequate B vitamin levels from their diet, the cognitive benefits of supplementation are less clear. Regular bloodwork can help determine if a B vitamin supplement is necessary.

Creatine

Creatine is a natural compound primarily known for its role in athletic performance, but it also plays a significant role in brain bioenergetics. It helps supply the high energy demand of brain cells, particularly during mentally taxing tasks. A systematic review found that creatine supplementation improved memory, particularly short-term memory and reasoning, in healthy individuals. The effects appear more pronounced in older adults, vegetarians, and those under stress or sleep deprivation, who may have lower baseline brain creatine stores.

Bacopa Monnieri

Known as an adaptogenic herb in Ayurvedic medicine, Bacopa Monnieri has been used for centuries to enhance memory and cognitive function. Its active compounds, called bacosides, are believed to protect the brain from oxidative stress and improve communication between neurons. Studies, including some randomized controlled trials, suggest that Bacopa Monnieri can improve memory recall, learning rate, and processing speed, with effects typically observed after several weeks of consistent use.

Phosphatidylserine (PS)

Phosphatidylserine is a fatty substance crucial for nerve cell communication in the brain. Its levels can decline with age, and supplementation has been studied for age-related memory loss. Early research with animal-derived PS showed promise for improving memory and mental function in older adults. More recent plant-based PS has shown mixed but generally positive results, with some evidence suggesting benefits for stress management and memory in non-demented individuals.

Comparison of Memory-Boosting Supplements


Supplement	Primary Mechanism	Best for...	Evidence Strength	Caveats
Omega-3s	Improves cell membrane fluidity and blood flow.	Individuals with low dietary intake or mild cognitive impairment.	Strong for those with deficiencies or mild decline; mixed for healthy adults.	Best from food sources; consult a doctor if taking blood thinners.
B Vitamins	Supports neurotransmitter production and reduces homocysteine.	Individuals with deficiency, especially older adults.	Strong if deficiency exists; less conclusive for healthy adults.	B12 is crucial for vegans/vegetarians; get tested for deficiency.
Creatine	Aids brain energy metabolism, especially under stress.	Older adults, vegetarians, and stressed or sleep-deprived individuals.	Moderate for short-term memory and reasoning, particularly in vulnerable populations.	Not as impactful for younger, unstressed individuals.
Bacopa Monnieri	Reduces oxidative stress and supports neurotransmission.	Enhancing memory, learning speed, and attention, often with mild effects.	Moderate, with several clinical studies supporting its use.	May cause mild digestive upset; needs consistent use for results.
Phosphatidylserine	Enhances nerve cell communication.	Supporting memory and mood in older adults with mild cognitive decline.	Moderate, especially with animal-derived PS; mixed with plant-based.	Consult a doctor due to potential interactions with blood thinners.

Natural Dietary Approaches for Memory

Before turning to supplements, prioritizing a brain-healthy diet is essential. The MIND diet, which combines elements of the Mediterranean and DASH diets, has been linked to improved cognitive outcomes. This approach emphasizes whole foods rich in specific nutrients beneficial for the brain.

Fatty Fish: Excellent sources of Omega-3s (DHA and EPA), found in salmon, mackerel, and sardines, support brain function and help reduce inflammation.
Leafy Greens: Spinach, kale, and broccoli contain folate, vitamin K, and antioxidants that help slow cognitive decline.
Berries: Loaded with flavonoids, these fruits protect brain cells from oxidative damage. Blueberries, in particular, are noted for their potential to improve memory.
Nuts and Seeds: Walnuts, flaxseeds, and chia seeds provide healthy fats, including alpha-linolenic acid (ALA), and antioxidants like vitamin E.
Whole Grains: Provide a steady supply of glucose for brain energy, unlike refined carbohydrates that can cause blood sugar spikes.

Conclusion: A Balanced Approach is Key

In the final analysis, there is no single supplement that is universally recognized as the best for increasing memory. The evidence suggests that several compounds, including Omega-3s, B vitamins, Creatine, Bacopa Monnieri, and Phosphatidylserine, can support cognitive function, especially in individuals with specific deficiencies or age-related decline. However, a supplement is not a substitute for a healthy, nutrient-rich diet and a balanced lifestyle that includes regular exercise and sufficient sleep. Given the mixed results of research and the lack of FDA regulation for supplements, it is crucial to consult a healthcare provider before starting any new regimen to ensure safety and effectiveness. A comprehensive strategy that combines dietary improvements with targeted, evidence-based supplementation is the most prudent path toward supporting long-term brain health and memory.

For more in-depth nutritional guidance, consider speaking with a registered dietitian or consulting reputable health organizations like the National Institutes of Health.

Frequently Asked Questions

Ginkgo Biloba is often promoted for memory, but large, high-quality studies have not consistently shown it to be effective at preventing memory loss in healthy adults. While some smaller studies showed modest effects, most experts do not recommend it as a primary memory aid.

No, the Food and Drug Administration (FDA) does not regulate the safety or effectiveness of dietary supplements before they enter the market. It is important to research products thoroughly, choose reputable brands with third-party testing, and consult a doctor before use.

For individuals with a B vitamin deficiency, especially common in older adults for B12, supplementation can help correct memory problems. However, for healthy people who get enough B vitamins from their diet, there is no strong evidence that additional supplements will improve cognitive function.

Diet is critically important. A nutrient-rich diet, like the MIND diet, provides a comprehensive range of nutrients that protect the brain and support overall cognitive function. Supplements are best viewed as a way to address specific deficiencies or complement a healthy diet, not replace it.

Mixing different supplements can be risky and can lead to interactions with each other or with medications. Always consult a healthcare provider or pharmacist before combining supplements to ensure safety and avoid adverse effects.

Creatine supports the brain's energy metabolism, which is crucial for cognitive tasks. Research indicates it can improve short-term memory and reasoning, particularly in vulnerable groups like older adults or those under stress, though effects vary by individual and task difficulty.

While generally considered safe, some people may experience digestive issues, such as nausea, stomach cramps, and frequent bowel movements, especially with long-term use. Pregnant and breastfeeding women are advised to avoid it due to lack of safety data.