Memory Mojo? - boron, DHA, huperzine-A, vinpocetine, phosphatidylcholine and phosphatidylserine: recommended supplements for memory - Brief Article

Better Nutrition, April, 2001 by Marie Moneysmith

Try these 6 supplements to give your mind some memory magic

Where are those keys? Have you seen my glasses? I had those papers just a minute ago, what happened to them?

If you find yourself asking these kinds of questions more often recently, it might be time to look into memory boosters. From familiar antioxidants and B vitamins to more exotic-sounding substances like huperzine-A and vinpocetine, there is an array of supplements to choose from.

But before considering supplements, keep in mind the strong connection between overall good health and a well-functioning brain. Memory can be affected by everything from too little sleep to too much alcohol, as well as low blood sugar, poor circulation, aging and genetics.

Even the most effective memory enhancer can't undo the damage resulting from a careless lifestyle or uncontrolled medical conditions. In fact, one of the best things you can do for your memory is to exercise moderately and regularly, as a means of supplying the brain with more oxygen, an essential element for razor-sharp operation.

6 SUPPLEMENTS THAT GO TO YOUR HEAD

As our population grows older, concerns about Alzheimer's disease grow along with it. Scientists are working hard to identify preventive measures as well as treatments for this tragic condition. But since a certain amount of memory loss is considered a normal part of the aging process, we can all benefit from these findings. Here's a look at some of the latest research.

1 Boron:

After reviewing five studies from the U.S. Department of Agriculture's Human

Nutrition Center, it was observed that a deficiency of the trace mineral boron causes a decrease in brain electrical activity similar to that seen in animals and humans suffering from malnutrition. Symptoms included poorer performance on movement and dexterity tests, and a decrease in both attention span and short-term memory. The researcher concluded that boron is "important for brain and psychological function in humans."

Fruits like apples, pears and grapes are good sources of boron, as are green leafy vegetables and whole grains. For supplements, up to 3 mg daily is considered safe.

2 DHA

(docosahexaenoic acid): Tracking infants up through age 18, studies have shown that children who were breastfed as infants performed measurably better in school (better I.Q.) and even had better vision (the difference of "one line on an eye chart"), which were attributed to the DHA content in breastmilk.

Algae, mackerel, herring and salmon are sources of DHA. Fish oil supplements, which also contain another omega-3 known as EPA (eicosapentaenoic acid), are another option. Follow dosage instructions on the product you select. Shoot for 200 mg a day of purified DHA.

3 Huperzine-A:

In addition to helping patients with Alzheimer's, researchers have discovered that huperzine-A, which is a compound derived and purified from the Chinese club moss plant, Huperzia serrata, benefits healthy people. When two 50 meg huperzine-A supplements were given to a group of teenagers twice daily, they scored significantly higher in memory tests than a similar group that was given a placebo.

4 Vinpocetine:

A derivative of the lesser periwinkle plant (Vinca minor), vinpocetine has been widely studied in Europe as a remedy for memory problems related to strokes and aging. In fact, a new review study from Hungary concluded that earlier research with both animals and people has shown vinpocetine to be an effective means of redistributing blood flow throughout the brain and improving glucose supply to brain tissue in patients who had suffered strokes.

As a supplement, 10 mg of vinpocetine three times daily is typically recommended. Vinpocetine is also sometimes combined with other popular "smart" supplements.

5 & 6 Phosphatidylcholine (PC) & phosphatidylserine (PS):

Both of these phospholipids are regarded as memory enhancers. In a new animal study done on a combination of PC and vitamin B-12, low doses were found to significantly improve learning and memory retention.

Meanwhile, two new Brazilian studies found similar benefits for PS. One study done on animals showed that taking PS 30 minutes before or immediately following training resulted in improved memory. In the second study, a week of pretreatment with PS protected lab animals from memory loss.

PC is found in any food that is rich in lecithin. This includes eggs, soybeans and red meat. As a supplement, you can look for granular lecithin and start with one tablespoon daily, then work up to a maximum of two tablespoons. There are many different PS supplements are available. Take 300 mg per day for 30 days, then decrease to a maintenance dosage of 100 mg daily.

If you or someone you know is experiencing problems with memory, there are plenty of safe, effective options available. But don't forget -- they work best when combined with a healthy diet and physical activity, just like the rest of you.