Vitamins That Help Improve Memory
Neurotransmitters help transmit memories in the four-pound organ we call the brain. Bridging synaptic gaps, the chemical neurotransmitters allow information to flow from one neuron to another. Without them memories would be forever out of reach. Glucose has long been known as the brain's main fuel, but experts now believe that certain vitamins and minerals may also be key players in helping neurotransmitters to perform properly.
Vitamin B6
Although vitamin B6 should never be taken without medical supervision, the vitamin helps create such neurotransmitters as dopamine, serotonin and norepinephrine. According to a three-month study conducted in the Netherlands, vitamin B6 showed "modest but significant gains" in long-term memory.
Vitamin B12
Dr. Sally Stabler, an associate professor of medicine at the University of Colorado Health Sciences Center School of Medicine, claims that B12 deficiency causes short-term memory loss. Cheese, milk, yogurt and lean beef are good sources of B12. Thirty percent of people over the age of 60, however, have trouble absorbing the vitamin through food or supplements and may require B12 shots.
Thiamin and Riboflavin
Thiamin and riboflavin, other vital B vitamins, also have an impact on memory and thinking. Research by the U.S. Department of Agriculture indicated that people with normal thiamin levels had better memories than those with thiamin deficiencies. Fear, fatigue and irritability, all symptoms associated with memory loss, were also improved in people with adequate thiamin levels. In addition, people with high levels of riboflavin, also known as vitamin B2, seem to perform better on memory tests.
Lecithin and Choline
Dr. Florence Stafford, professor of gerontology at Florida International University, conducted two studies which proved that lecithin, an additive found in ice cream, margarine and mayonnaise, increases the amount of choline in the brain. Choline, a B vitamin, is ultimately a necessary ingredient for memory function. Two tablespoons a day, mixed with yogurt, applesauce or cereal will give immediate effects.
Zinc
Vitamin B6 works in conjunction with zinc as a neurotransmitter. The two work together to improve faster memory. In addition, some experts contend that Alzheimer's disease patients may have less than 50 percent of the zinc they need.
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