Boost Your Memory with Supplements
Have you ever walked into a room and completely forgotten why you were there? Or maybe you’ve noticed your memory just isn’t as sharp as it used to be?
Products To Support You
Mindful Moments Subscription
Positive Prompts 22oz skinny tumbler
You’re not alone. These moments happen to all of us—but they can feel more frequent when we’re tired, stressed, or just stretched thin. So it’s no surprise that many people turn to supplements hoping for a little extra mental edge.
The supplement market is full of bold promises. But which ones are actually backed by science? In this post, I’m breaking down five supplements that have real evidence behind them when it comes to memory—and three that might be doing more harm than good.
Why Memory Matters
Memory is more than just recall—it’s tied to learning, focus, and even emotional regulation. When your memory system is strong, you’re better equipped to adapt to stress, stay organized, and maintain resilience. While sleep, diet, and movement are foundational, certain supplements can offer additional support—if you choose wisely.
- 1Omega-3 Fatty Acids (DHA and EPA)
DHA makes up about 30% of the brain’s fat content and helps maintain the fluidity of brain cell membranes. EPA helps regulate inflammation in the brain. Research has linked higher omega-3 levels with better memory and slower cognitive decline.
The effective dose is typically 1,000–2,000mg of combined DHA and EPA daily. For plant-based diets, algae oil is a vegan source of DHA and EPA—though it may require higher doses. Choose high-quality, molecularly distilled products that list exact DHA/EPA content and are third-party tested to avoid contaminants like mercury and PCBs. - 2Citicoline (CDP-Choline)
Citicoline supports acetylcholine production and helps fuel brain energy metabolism—the way your brain generates and uses energy to stay sharp. It’s even used as a prescription in some countries for cognitive decline.
Research shows citicoline can improve memory, especially in older adults. Typical doses range from 250 to 1,000mg per day. It’s generally well-tolerated with minimal side effects. - 3Vitamin D
Vitamin D plays a role in regulating neurotransmitters and reducing inflammation in the brain. Deficiency is common—up to 40% of Americans may be low—and it’s linked to poor memory and increased cognitive decline.
Get tested before supplementing. If levels are low, your provider may recommend 5,000 IU daily before shifting to a maintenance dose of 1,000–2,000 IU. Choose D3 over D2, and ensure adequate magnesium intake to support vitamin D activation. - 4B Vitamins (B6, B9, B12)
These vitamins help lower homocysteine, a compound linked to cognitive decline. B12 is particularly important, especially as we age—since absorption decreases and deficiency becomes more likely. Vegetarians and vegans are also at higher risk.
Look for methylated forms (methylfolate and methylcobalamin) for better absorption. - 5Magnesium L-threonate
This form crosses the blood-brain barrier and raises brain magnesium levels, supporting neuroplasticity—the brain’s ability to form new neural connections. Studies show benefits for working and long-term memory.
The effective dose is 1,500–2,000mg per day (about 144mg elemental magnesium). Because it has a calming effect, many take it in the evening to also support sleep.
How to Supplement Smartly
Supplements can help support a healthy brain—but they work best when they’re built on a strong foundation.
