Memory: Most Effective Dietary Supplements

Memorization is a complex process that enables the brain to transform information into memories. It involves several key stages: encoding, where information is converted into neuronal signals; consolidation, which stabilizes these memories through lasting changes in synaptic connections; and recall, which allows reactivation of these memory traces.

This process is made possible by synaptic plasticity, a capacity of neurons to strengthen or weaken their connections based on experience. Molecules such as calcium and regulatory proteins play a crucial role in this dynamic, as do synaptic receptors that modulate signal transmission.

Types of Memory

Short-term Memory and Working Memory: They allow temporary maintenance and manipulation of information, generally over a span of seconds to minutes. Working memory includes components like the phonological loop (for verbal information), the visuospatial sketchpad (for visual data), and a central executive component to coordinate these elements. This memory is essential for tasks such as reasoning, problem-solving, or language comprehension.

Episodic Memory: This is the system that encodes and stores memories of personal experiences in a specific temporal and spatial context. It relies on structures like the hippocampus and regions of the limbic cortex. Episodic memory is particularly vulnerable to aging, with losses in the ability to recall recent memories or complex events.

Semantic Memory: This component encompasses general knowledge about the world, such as facts, concepts, and language. Unlike episodic memory, semantic memory is more resistant to the effects of normal aging, although pathological disorders like semantic dementia or Alzheimer's disease can affect its functioning.

Procedural Memory: It includes motor skills and acquired habits (such as riding a bike or playing an instrument). This type of memory is primarily supported by the basal ganglia and cerebellum and remains relatively unaffected by aging.

Prospective Memory: This memory refers to the ability to remember to execute a future task, such as taking medication at a specific time. It involves executive functions and attentional systems, often affected by aging.

With age, memory capacities evolve. While some types of memory, such as semantic and procedural memory, remain relatively stable, others, notably episodic memory and working memory, show progressive decline.
The main causes include:

• A reduction in synaptic plasticity.

• A decrease in key neurotransmitters such asacetylcholine.

• Structural changes in the brain, such as hippocampal atrophy.

Strengthening Memory Naturally

Diet plays a fundamental role in protecting and enhancing memory. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, are essential for the structure of neuronal membranes and promote synaptic plasticity, crucial for memory formation. Polyphenols, present in berries, cocoa, and green tea, act as powerful antioxidants, reducing oxidative stress that alters neurons.

Vitamin E, available in nuts and seeds, protects brain cells from damage caused by free radicals. B vitamins, notably B6, B9 (folate), and B12, are essential for regulating homocysteine levels, a risk factor for cognitive decline. A deficiency in these nutrients can accelerate memory disorders.

Medicinal plants have a long history of use in various traditions to improve cognitive functions. Ginkgo biloba, for example, is well known for improving cerebral circulation and supporting short-term memory. Several modern studies have validated its effectiveness, placing it at the center of natural treatments for mild cognitive disorders.

Bacopa monnieri, an Ayurvedic medicine plant, has demonstrated its ability to enhance memory, likely due to its antioxidant and neuroprotective effects. Similarly, turmeric, rich in curcumin, acts on inflammation and stimulates neurogenesis.

Besides nutrition and plants, an active lifestyle is essential. Physical exercise improves blood circulation to the brain and stimulates the production of BDNF (brain-derived neurotrophic factor), a key protein in the formation of new neuronal connections. Sleep is indispensable for memory consolidation.

Finally, intellectual activities, such as reading, strategy games, or learning a language, strengthen neural networks and slow cognitive decline.