Memory: the most effective dietary supplements

Memory is a complex process that allows the brain to transform information into memories. It relies on several key stages: encoding, where information is converted into neural signals; consolidation, which stabilizes these memories through lasting changes in synaptic connections; and retrieval, which allows these memory traces to be reactivated. This process is made possible by synaptic plasticity, the ability 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 information to be temporarily maintained and manipulated, generally on a timescale of a few seconds to minutes. Working memory includes components such as 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 within a specific temporal and spatial context. It relies on structures such as 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 conditions such as semantic dementia or Alzheimer’s disease can affect its functioning. Procedural memory: It includes acquired motor skills and habits (such as riding a bike or playing an instrument). This type of memory is primarily supported by the basal ganglia and the cerebellum, and remains relatively spared by aging. Prospective memory: This memory refers to the ability to remember to carry out a future task, such as taking a medication at a specific time. It involves executive functions and attentional systems, which are often affected by aging. With age, memory abilities change. While some types of memory, such as semantic and procedural memory, remain relatively stable, others—particularly episodic memory and working memory—show a gradual decline. The main causes include: • A reduction in synaptic plasticity. • A decrease in key neurotransmitters such as acetylcholine. • Structural changes in the brain, such as atrophy of the hippocampus.

Strengthening memory naturally

Diet plays a fundamental role in protecting and improving memory. Omega-3 fatty acids, found in fatty fish such as salmon and mackerel, are essential to the structure of neuronal membranes and promote synaptic plasticity, crucial for memory formation. Polyphenols, found in berries, cocoa, and green tea, act as powerful antioxidants, reducing oxidative stress that damages 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 function. 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 impairment. Bacopa monnieri, a plant of Ayurvedic medicine, has demonstrated its ability to improve memory, likely due to its antioxidant and neuroprotective effects. Similarly, turmeric, rich in curcumin, acts on inflammation and stimulates neurogenesis. Beyond nutrition and herbs, an active lifestyle is essential. Physical exercise improves blood flow 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 the consolidation of memories. Finally, intellectual activities, such as reading, strategy games, or learning a language, strengthen neural networks and slow cognitive decline.