Memory Problems
As we grow older, we tend to become more forgetful. However, memory problems and difficulties in concentrating can happen at any age. Common causes include lack of sleep, depression, stress, anxiety, allergies, and hormonal imbalances. Poor nutrition is often thought to cause memory problems; a healthy diet can help improve memory. Gentle exercise increases the flow of blood to the brain and also may help to improve brain function.
Recommended vitamins:
Recommended vitamins:
- Vitamin A -- combats toxins that damage brain cells
- Vitamin B-1 -- needed to produce the brain chemical acetylcholine, crucial for concentration levels and memory (50 to 500 mg daily)
- Vitamin B-3 -- essential for brain health
- Vitamin B-6 -- improves nerve communication
- Vitamin B-12 -- needed to create the myelin sheath that protects nerves and speeds up the rate of electrical transmission (100 to 1,000 mcg daily)
- Pantothenic acid (Vitamin B-5) -- essential for the production of the brain chemical acetylcholine (30 to 100 mg daily)
- Folic acid -- seems to help guard against the risk of Alzheimer's disease (400 to 800 mg daily)
- Choline -- needed to produce acetylcholine (500 to 1,000 mg daily)
- Vitamin C -- neutralizes harmful free radicals that may damage brain cells
- Vitamin E -- boosts brain function
- Iron -- improves circulation
- Selenium -- enhances the effects of Vitamin E
- Zinc -- improves memory (15 mg of elemental zinc, once or twice daily)
- Omega-3 fatty acids (Fish oils) -- crucial for brain development
- Amino acids -- help the brain to function efficiently
- Bioflavonoids -- increase the effects of Vitamin C
- DMAE: 75 mg, once or twice daily
- Garlic -- improves blood flow to the brain
- Ginkgo biloba -- increases blood flow to the brain, improving cognitive function
- L-Carnitine: 50 to 500 mg daily
- Phosphatidyl serine: 15 mg, once or twice daily
- Pregnenolone; 10 mg daily
- Bacopa extract: 100 mg daily
- Club moss (Huperzine A):
- Fo-ti
- Ginkgo biloba extract: 60 mg, one to three times daily
- Gotu Kola
- Schizandra
- Siberian ginseng root
- Vinpocetine
- Anchovies and sardines
- Yeast extract
- Brazil nuts
- Whole grains
- Fresh fruit and vegetables
- Egg yolk
- Liver
- Low-fat dairy products
- Alcohol -- destroys brain cells
- Coffee -- often thought to improve concentration, but actually impairs it.
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