Failsafe aids for boosting memory

While we don’t unfortunately all have the same capacity for learning and memorising, certain foods and supplements can be very effective at boosting brainpower. Here we look at the best foods and supplements for sharpening the memory whether during specific exam periods, or simply in everyday life.

Feed the brain well

First and foremost, you should make sure your diet is low in saturated fatty acids, trans-fatty acids and high GI (glycaemic index) foods which can really impede healthy memory function. For the brain to work at full capacity, it needs glucose and ‘good’ fatty acids:

- For optimal focus and attention, choose carbohydrates with a low to very low GI: wholegrain or semi-wholegrain cereals and cereal products (wholegrain or semi-wholegrain rice, quinoa, bulgur, millet, buckwheat, wholewheat pasta, unsweetened muesli, porridge oats …), legumes (lentils, chickpeas, split peas, kidney beans…).
- To ensure membrane fluidity and permeability and thus optimal communication between neurons, include foods rich in omega-3 (EPA and DHA): Linseed, rapeseed and nut oils, tuna, salmon, sardines, herring, mackerel, trout.
- And finally, when revising for exams - since stress can result in loss of minerals - it’s essential to add calcium- and magnesium-rich foods to help manage emotional stress and improve transmission of information between neurons: natural dairy products, tofu, cabbage, dried figs, oleaginous fruits, legumes, wholegrain cereals, non-dairy milks enriched with lithothamnium calcareum.

In order to get a good night’s sleep before an exam, it’s important not to eat too late, or have a high-fat meal, and to avoid red meat that’s rich in tyrosine, a dopamine precursor. Choose fish instead, as it provides more tryptophan, a precursor of serotonin and melatonin, accompanied by low GI foods to improve the tryptophan’s absorption. A low-dose melatonin supplement can also help you sleep more soundly.

Supplement the brain well

Along with eating the right foods, supplementation is essential, and there are many options available:

Acetylcholine boosters :

Acetylcholine is an essential messenger of the nervous system. A number of substances are able to increase its internal production or inhibit the activity of acetylcholinesterase, thus protecting levels of this key neurotransmitter.

- Phosphatidylcholine is the major component in neuronal membranes, essential for the fluidity and integrity of cell membranes. It rapidly crosses the blood-brain barrier and transports glucose into nerve cells.
- CDP choline (cytidine 5’-diphosphocholine) is another exceptionally bioavailable form of choline, found in the lipids that comprise cell membranes and acetylcholine. Rapidly absorbed, it contributes to natural production of several neurotransmitters (norepinephrine, dopamine and acetylcholine), facilitates intra-neuron communication and helps maintain memory and cognitive function.
- DMAE (dimethyleaminoethanol) is an acetylcholine precursor. It is naturally present in fish such as sardines or anchovies and has a significant effect on the central nervous system, supporting and stimulating cognitive function and helping to maintain emotional and behavioural balance.
- N-acetyl-L-carnitine, the ester form of L-carnitine, both prevents the effects of ageing on the brain and also increases production of acetylcholine.
- Phosphatidylserine is an essential lipid component of cerebral cell membranes and helps maintain their flexibility and permeability. It contributes to increasing the number of neurotransmitter sites, promotes production of acetylcholine and dopamine and improves cerebral metabolism of glucose.
- Bacopa monnieri strengthens nerve impulses in the brain and helps repair damaged neurons. It also inhibits the activity of acetylcholinesterase, thus protecting acetylcholine levels. In addition, it accelerates reactions and the speed at which tasks can be executed and increases the ability to absorb and retain information. It also has a tranquillising effect and helps restore calm and serenity during periods of intensive learning and mental stress.
- Uridine monophosphate stimulates axonal growth, stabilises nerve cell membranes and increases acetylcholine synthesis.
- Huperzine-A is a natural alkaloid extracted from the Chinese plant, Huperzia serrata. It has been used for hundreds of years in traditional Chinese medicine as an aid to cognitive function, as it inhibits the breaking down of acetylcholine by the enzyme acetylcholinesterase.
- And last but not least Sodium R-lipoate, the natural form of lipoic acid and GPC (glycerophosphocholine) also stimulate acetylcholine production.

Other substances essential for the brain :

- PQQ improves cognitive function, as the brain uses more energy than any other organ and is totally dependent on the energy supply it receives. A double-blind, placebo-controlled study showed that a daily dose of 10-20mg PQQ significantly improved short-term memory and concentration in young adults when compared with a control group.
- Rhodiola rosea was shown in one study to have a stimulating and stabilizing effect during stressful exam periods. Supplementation produced significant improvements in physical, mental and cognitive performance (memory, mental arithmetic, concentration and visual and auditory perception) and psychomotor function, despite stress and fatigue. The supplemented students also reported a clear decrease in mental and intellectual fatigue and the need for sleep, as well as improvements in mood and greater motivation to study.
- Centella asiatica, Ginkgo biloba and taxifolin, improve cognitive and memory abilities and concentration, due to their effects on cerebral microcirculation. For example, taxifolin improved memory in 70% of patients suffering from cerebral circulation problems and in 60% of cases, increased concentration and the index of intellectual activity.
- Magnesium threonate, unlike other forms of magnesium, is able to cross the blood-brain barrier. It increases magnesium levels in the brain as well as the density and plasticity of synapses and improves associated cognitive ability.
- Vinpocetine improves scores in cognitive tests for memory, concentration and attention.
- L-pyroglutamic acid improves cognitive function, and stimulates memory and concentration, because of its role in the circulation of all amino acids in the brain. In addition, it provides protection to the brain by eliminating excess glutamate. - And of course, we shouldn’t forget,Siberian ginseng extract (Eleutherococcus senticosus) which increases resistance to stress, improves performance, boosts memory and feelings of well-being while reducing fatigue.

Therefore, taking steps to boost your memory - either to support you through a specific exam period or simply to avoid the decline in memory that comes with age - can be achieved in a number of ways: improving your diet, taking supplements that boost acetylcholine, or nutrients that enhance cerebral circulation or even plant extracts to improve resistance to stress … And it’s worth remembering that the synergistic effect of combining several substances is very often more effective at preserving optimal memory function than taking a single supplement.