Scientists at Oxford University have found hard evidence that taking a vitamin B memory supplement may improve your memory, especially if you suffer from aging
related memory loss. The two-year clinical trial, published in 2010, found that daily tablets of certain B vitamins halved the rate of brain shrinkage in elderly people suffering from mild memory problems.
The Vitamin B Study
The vitamins in question - folic acid (B9), B6 and B12 - helps regulate levels of homocysteine, an amino acid which in high levels is associated with a higher risk of Alzheimer's Disease. They also help your body to produce more red blood cells which carry oxygen to the brain.
The scientists at Oxford followed 168 volunteers over the age of 70 for two years, giving half of them a vitamin B memory supplement
and half of them a placebo.
The study found that people who took a memory supplement suffered considerably less brain shrinkage than those who took the placebo. The result also matched cognitive test scores - with the vitamin B group showing better cognitive skills.
This is the largest study of its kind into B vitamins for memory and suggests that there is a simple and safe treatment which can delay the development of Alzheimer's Disease. Today there are about 5 million Americans, 1.5 Britons, and 14 million Europeans with such memory problems who could benefit from a simple daily vitamin supplement.
You can get more vitamins into your diet by eating nutrient-rich foods. Let's focus on the three B vitamins that have been proven to help prevent memory loss.
Vitamin B12 (Cobalamin) - Called the energy vitamin...it is the largest and most complex vitamin. B12 can be consumed in large amounts because excesses are stored in the liver for up to a year, or simply excreted by the body. The top ten vitamin B12 rich foods are:
Clams, Oysters and Mussels
Liver (Lamb, Beef, Veal, Moose, Turkey, Duck, Goose are best)
Caviar (Fish Eggs)
Octopus (cooked is twice as good as raw)
Fish (Mackerel, Herring, Salmon, Tuna, Cod, Sardines, Trout are best)
Crab and Lobster
Beef (lean cuts)
Lamb and Mutton (lean cuts)
Cheese (Swiss Cheese, Gjetost, Mozzarella, Parmesan, Feta are best)
Goose and Duck Eggs
Notes: Around 30-50% of adults over 50 years have atrophic gastritis, which hampers their ability to absorb vitamin B12 from foods. If this affects you, a vitamin B12 supplement is recommended...such
Sublingual Methyl B-12 (Methylcobalamin)that
dissolves under your tongue and is absorbed straight into your blood stream.
Vitamin B6 (Pyridoxine, Pyridoxal or Pyridoxamine) - This water soluble vitamin helps maintain red blood cell metabolism, the nervous system and the immune system. A B6 deficiency causes dermatitis, depression, confusion and even anemia. The RDA for vitamin B6 is 2mg per day - but be aware that excess consumption can lead to nerve damage. The top ten vitamin B6 rich foods are:
Bran (Rice and Wheat)
Dried Herbs and Spices (Chili, Paprika, Garlic, Sage, Basil are best)
Liver (Turkey, Beef are best)
Fish (Tuna, Salmon, Cod are best)
Sunflower and Sesame Seeds
Pork Tenderloin (lean cuts)
Molasses and Sorghum Syrup
Hazelnuts / Filberts
Notes: Alcohol destroys vitamin B6 in the body.
Vitamin B9 (Folate, Folic Acid or Folicin) - This water soluble vitamin is involved in DNA synthesis and repair, cell division and cell growth. A B9 deficiency can cause slow development in children and anemia in adults. It can also lead to memory loss. The top ten Folic Acid rich foods are:
Marmite (Yeast Extract)
Liver (Turkey is best)
Dried Herbs (Rosemary, Basil, Chervil, Coriander, Marjoram are best)
Dry Roasted Soybeans
Dark Leafy Greens (Turnip Greens, Spinach, Collards are best)
Sprouts (Bean, Soybean and Pea)
Beans (Pinot, Garbanzo, Mung, Lima are best)
Notes: Alcohol and certain medications interfere with the absorption of Folic Acid in the body.
Vitamin B Supplements for Memory Improvement
Nature Made Super B Complex is one the best vitamin B memory
supplement on the market. It contains
8 key types of B vitamins - all of which help protect your memory and brain
function. The best part is you can have it
delivered right to your door from Amazon.
NOW Methyl B12 is high quality methylcobalamin. When dissolved under the tongue,
it is easily absorbed into the blood stream and is available to help protect
your brain almost instantly. It is ideal for those people who have
trouble absorbing nutrients from their food.