Wouldn't it be wonderful to be able to remember names, appointments and where you left your keys just by taking an over-the-counter memory pill? Some natural supplements are supposed to improve memory and concentration. But is staying sharp as simple as taking a supplement?
Most experts agree that there is no solid proof that memory-enhancing supplements work. These products may not even contain much of their "active herbal ingredients." The strength and purity of natural supplements also vary widely across brands because the FDA does not regulate them.
Here is a rundown on so-called memory supplements. Do NOT take any of these supplements, or others, without talking to your health care provider.
Claims that this herb improves mental performance are based on a few small, questionable studies. It may cause stomach upset or headache. Ginkgo is a blood thinner, so if you take anticoagulants, such as aspirin, talk with your health care provider before using it. Avoid ginkgo if you take a seizure medicine.
This herb is supposed to boost the power of your memory, as well as your energy level, but studies have not proved either of these claims. Ginseng can cause a variety of health problems, including increased blood pressure, headache, vomiting, insomnia, tremors and nosebleeds. Like ginkgo, ginseng is a blood thinner and should be avoided by people taking anticoagulant drugs. People with manic disorder or psychosis should not take ginseng.
You need these fats for brain function, and they are good for your overall health. There is no evidence, however, that taking them in supplement form has an effect on memory. Foods that are high in omega-3 fatty acids include fish such as salmon, halibut, sardines, albacore, trout and herring, and oils such as walnut, flaxseed and canola. Other foods with omega-3 fatty acids are shrimp, clams, light chunk tuna, catfish, cod and spinach.
Some studies have shown that high doses of vitamin E slow the progression of Alzheimer's disease. These studies, however, did not show that high doses of vitamin E improve memory. Vitamin E is important to your overall health, however. It is an antioxidant, which helps protect against tissue damage. Although some people take vitamin E to help prevent heart disease and cancers of the lung and prostate, a 10-year study on vitamin E supplements did not support that use. The study, published in the March 2005 Journal of the American Medical Association, found that long-term use of this vitamin did not prevent any type of cancer and actually increased the risk for heart failure and hospitalization for heart disease.
Eat a well-balanced diet and take a multivitamin that includes beta-carotene, folic acid, iron, zinc and vitamins C, B12 and E -- your brain needs these nutrients. Avoid alcohol, over-the-counter sedatives such as antihistamines and sleep remedies, and stimulants. Unless you absolutely need them, avoid prescription drugs that are sedatives.
Reading, working puzzles and otherwise exercising your mind may help you stay sharp.
A little forgetfulness is natural as we age. Still, if your memory lapses worry you, talk to your health care provider. Memory problems caused by medication, depression, infection or thyroid disease can be treated.
© 2014 Main Line Health